Yeah, 10_ hours of coaching or it’s not really Worth it.
Just an update:
Last night - Squats 150kg x4, 165kg x3, 175kg x2, paused 150kg 3x3, 105kg x10
Deadlifts 157.5kg x3/3/3/6/6 - each rep held for 3secs @ lockout
This morning - OHP, worked up to 75kg x3, then 10x3 in 10mins
power clean to Front squat 85kg 3x6
DB alt ohp 20kg 3x10
KB swing intervals 24kg 5x20
How much of a deficit are you in? It looks insane. How the hell do you do 11 triples, plus a decent amount of other working sets at 2100 cals? Ballsy
I’ve added 100g of almonds in, as I usually dont get a chance to prepare anything between 8am and 5pm being out at work, so thats 500cals, which does help
Quick update. On OHP and squat days,been using CT cluster set thing - work up to max, then go nuts for ten minutes, eg:
OHP 77.5kg x2, 62.5kg 10x3 in 10mins
Squat 162.5kg x6, 147.5kg 8x3 in 10 mins
Im also doing deadlifts after squats to grease the groove, 6x3 usually with a 3 sec lockout for each rep
Okay, seeing as I destroy my legs 4 times a week, leaving 3 days of poor performance, I have decided to get on this program:
As it scratches my itch for squats, but drastically reduces the volume I’ll be doing. For example, last week I shifted a combined 22200kg via front/back squats and deadlifts, NOT including warmups, KB swings or cleans. I estimate this program would have me shifting a combined 13770kg - 15000kg a week. I’ll be alternating Front and back squats, while also doing my usual OHP, powercleans/DB rows and deadlifts depending on energy.
Today:
Front squat 100kg 10x1 - easy, but I conservatively estimated my 1rm to be 125kg, but it’s probably higher
OHP 75kg x2, 65kg 10x2 (10mins)
DB alt OHP 30kg x 5/4/4
Dips x10/10/8
Chins 5x7