Week 4 Deload

Deadlifts (alternating conventional/sumo)
130kg 5x3

Bent over rows
50kg 4x12

Shrugs
20kg plates 4x20

Hill sprints.

Week 4 Deload
Bench 2

CGBP
50kg 4x8

Military Press
35kg 3x8

Dips/Pullups
3x10

Hammer Curls
10kg 3x8

Week 5 Squats

125 3x5

Pause squats
95 2x6

Leg Press
20kg 2x15
40 x15

Dimel Deadlifts - fat bar
65kg 3x12

Torsonator
5kg x6
0 2x8

Leg raises
x10

Weighed in at 86.5kg, aka as light as i can ever remember being, so i was pretty happy about that until i hit my first work set. Felt stupidly heavy. Not sure if it was due to the deload week or if im just cutting to hard.

Immediately went out and feasted, then woke up weighing closer to 87 so figure I just need to eat more during the day. See how bench goes tomorrow.

Month 2.
Bench 1

72.5 2x10 x6

Incline bench
60 2x6

DB Press
30 12/10/9
25 11

Flat Bar Pushdowns
6 3x12

Front raises
12.5 3x8

Bent over rear flys
15 3x12

Screw dieting, seriously. Crushed 2x10 paused on the last week before deload and struggled touch & going last night. Think perhaps i was just going a bit hard to soon. Going to chill out a bit and see how the next week goes.

Also rage ate a massive streak burrito & 4 donuts straight after leaving the gym. Most satisfying.

Deadlift 1
All 1 minute breaks.

Off 3" Blocks
165kg 15x1

BB Rows
60kg x8
65 x8
70 2x8

Farmer Walks Shrugs
45kg/s 4x20

Abs

Everything felt like **** this week, this session felt great. At least it seems as though my Deadlift will never leave me.

So are you aiming for house-cat size or for a specific weight class or? Sorry for asking potentially dumb questions, haven't followed your log too closely lately.

Well I was in two minds for a while, then decided I was going to use this programming to move down towards the 82kg class, probably have a walking around weight between 82-85, but after 10 days dieting I just cant be ****ed.

Dieting is easy, being weak sucks.

What my actual weight is doesn't really bother me, I just feel like I could lose a few kilos of fat without hurting my strength too much.

I've got a stupid question too... and I'm sure I've seen it answered but forgot... but I missed the bit in this log where it wet from 200kg+ deads and squats to much less than that... What happened again?

Realized I'd gone months with nothing but 95%+ lifting every week, so taking 3 months to do some volume sort of work. The routine is linked 2/3's through the last page somewhere.

That and my skwats have suddenly gone in the ****ter. 200kg+ deads are 3 or 4 weeks away, from deficit for a million singles.

I'm excited.

Cycle 2 Week 1 Bench 2

CGBP
72.5kg 5x5

Military Press
45kg x10/12

Deadbench
82.5kg 4x1

Pullups/Dips
10kg 4x6

Hammer Curls/Ab Wheel
12.5kg 4x10 3x10

Week 2 Squats

130kg 3x5

Pause Squats
90kg 2x6

Leg Press
200kg 3x20

Dimel Deadlifts - Fat Bar
65kg 3x15

Hanging Leg Raises
3x5

Month 2
Bench 1 Week 2

75kg 2x10

Incline bench
62.5 3x6

DB Bench
32.5 3x8

Front raises
15kg 3x5

Rear delt flies
5kg 3x15

Eating is pretty pretty pretty good.

Missed this. Dieting is fairly easy, depending on what we're talking about. Getting down to 15% is lol easy (from non-ridiculous BF levels at least), lower not so lol easy. And yes, being weak sucks ass.

I have no idea what % I am at the moment. But i've got a belt from before my son was born which was 4 years ago, and I was about as skinny as i've ever been at that point, and im onto a notch I never previously used. So really i'm not overly fussed atm, and I realized that its winter here, so it really doesn't matter.

Week 2
Deadlift

3" Blocks - 1 min breaks, no belt.
175kg 12x1

Rows w/Farmers Walk
45kg 3x15

Shrugs w/Farmers Walks
90kg 4x20