Thanks man, I think my positioning could be better… hips a bit higher, shins more vertical but its a work in progress 
10-6-19 Deload
Bench
100kg 2x7
Flat DB Press
42kg 2x8
Chins
BW 4x7
Tricep Pressdowns / Hammer Curls SS
55kg / 14kg 3x12
Cable Rows
50kg 3x10
Deload time, nice and easy! Definitely ready for it… everything moving alright but things feeling heavy!
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Body weight 91.8 on waking
11-6-19 Deload
SSB Squat
180kg 1x5
SLDL
160kg 3x5
GHR
BW 4x10
DB Split Squat
26kg DBs 2x8
I had planned to do 2x5, and the first set moved well, but it felt heavy as fk and my hips are a bit achey, so called it there and did an extra set of SLDL instead
Body weight 91.6 on waking
whats the off season plan Andy? R U after gaining some extra weight ?
Im looking to fill out the 90s mate and try be in better condition next time I step on the platform.
I weighed in at 86.9 for Brits this year with a very modest water cut, so I’ve still got a fair bit of growing room. Ideally I think sitting at 95-96 and be in decent condition is the goal for over the next 2 years, then I’ll probably look at moving into the 100’s.
I’m doing a charity Deadlift only comp in October for a bit of fun / motivation to focus on my pull, but thats about it
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Body weight 91.6 on waking
sounds like a good plan. If you only weighted 87 this year you deff have room to grow a little and still make weight.
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13-6-19 Deload
Spoto Press
90kg 2x5
Seated DB OHP
30kg 2x8
BB Row
90kg 3x8
Pullups
BW 4x7
Tricep Pressdowns / Inc DB Curl ss
64kg 3x10
14kg 3x10 (last set rest pause, 7,3)
Things still moving nicely, and not feeling as heavy today! Inc DB Curls are hard, not done them for years 
3rd set ruined me!!
Thats what I’m thinking, I literally water loaded 2 days out from weigh in, then cut fluids to a minimum 12 hours out and had 2 red hot showers the night before, so with a properly planned cut I reckon I could sit around 95kg and get down easily enough.
I dont mind cutting a bit but I don’t want to be trying to drop like 8-9kg and feeling like utter shit doing it
Body weight 91.6 on waking
Body weight 91.8 on waking.
Quite surprised at this, as I went to a Chinese Buffet last night for my Brother in laws birthday, and I overate quite a bit!!
I mainly ate meat though instead of filling up on noodles etc so that may be why.
15-6-19 Deload
Deadlift
210kg 1x7
Paused Deficit Deadlift
140kg 2x5
Hamstring Curl
51kg 3x10, 1x8
Hip Thrust
160kg 4x10
Face Pulls
38kg 3x10
Thats the Deload done with, rest up now ready to start the new block next week! Going from 7s into 6s, keeping the volume pretty high while I’m still trying to add some mass to the frame!
Good to see a man who knows his buffet strategy.
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It wasn’t my first buffet!
Body weight 91.6 on waking
I need this on a t shirt
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17-6-19
Bench
100kg 5x6
Flat DB Press
42kg 3x8
Chins
+10kg 5x7
Tate Press / Inc DB Curl SS
14kg 4x12
14kg 4x10
WG Cable Rows
61kg 4x10
Serratus Anterior Raise
5kg 4x12
Its nice to be Benching again, my shoulder feels good. Only time I get any pain now is if I roll onto it in my sleep. The volume was a killer today but I’ll get used to it!
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18-6-19
Squat
175kg 4x6
1 + 1/4 Squat
135kg 3x4
RDL
140kg 3x8
GHR
Purple mini band 4x10
Low bar felt like crap after not doing it in 5 weeks, hoping it doesn’t take long to find my form again! I can’t complain at how things moved, it just didn’t feel good.
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