Summary for the program as a whole:
Notation is: Lift - 3RM (e1RM) > 1RM vs original 1RM
Overhead press:
- Z-Press - 47.5 (52.5) > 52.5
- Pin press - 47.5 (52.5) > 57.5
- OHP - 50 (55) > 60 vs 52.5 (5 x 50 done some years back which would be a 58 e1RM)
Bench press:
- Floor press - 75 (82.5) > 85
- Spoto press - 77.5 (85) > 90
- Bench press - 80 (88) > 90 vs 80 (5 x 80 done some years back which would be a 93.5 e1RM)
Squat:
- Zercher squat - 85 (93.5) > 95
- Front squat - 85 (93.5) > 105 vs 90 (1RM set 3? years ago)
- Squat - 110 (121) > 131.25 vs 115
Deadlift:
- SG deadlift - 110 (121) > 120
- Deficit deadlift (2") - 130 (143) > 143.75
- Deadlift - 136.25 (150) > 155 vs 130 (140 hit sometime last year)
Weight went from around 13st 10lbs (192lbs/87kgs) at the beginning of the program to around 14st (196lbs/89kgs) by the end. I’ll follow up this post in a bit with current progress pics.
Overall, I’m mega-happy with how this program has gone. Set all-time PRs across the board, and am definitely at the strongest I’ve ever been. Ticked off 1 plate on OHP, and am pretty close to 3 plates on squat.
I would like to trim some fat over the next few months; I was thinking about doing something pretty different, but this has gone so well I’m actually thinking I’ll stick with Brian Alsruhe and go for his 4 Horseman program next, which has more of a conditioning focus (which I need) but still has you pushing to hit rep targets for each lift each session. The main lifts stay the same throughout, but there’s rotation in the intensities and the other stuff (conditioning and assistance) which I think will keep things varied enough for me.
Goals will be to improve my conditioning and drop some fat, whilst at least maintaining these new strength levels.
In terms of diet I’ll obviously need to cut back a bit on what I’m eating, and I think I’m going to try and employ calorie-cycling, which I’ve done half-heartedly recently but think will work best when followed properly to ensure I can lose fat but still recover OK.
Going to be about 2 weeks off from the gym now because I’m going away. I don’t really like stopping dead but it will at least mean I come back fully recovered, and should also serve as a diet break which might help to ‘reset’ things.