The dicks press is like a JM press I believe…haha these program’s are crazy, my legs are still sore yet I have 5x5 skwaats and pause squats, ghr…the list is endless - all this afternoon 
Then a 3 hour tab tomorrow to walk off the DOMS!
Week 2; Session 1
warm up x 10 mins
Squats:
70kg x 5 (x2)
100kg x 3
120kg x 3
142.5kg x 5 (x5)
Olympic pause squat:
125kg x 5 (x2)
1 leg DL:
20kg x 8 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 8 (x2) / 5kg x 10 (x2)
Clam shells / Single leg Glute bridges:
Mini band x 12 (x3) / BW x 15 (x3)
Comments
Bit better today despite the leg soreness - squats were similar to last week in terms of difficulty which bodes well - still hate 5x5 on squats!! Everything else was ok - even the GHRs were better, once I got through the first set my hamstrings loosened off…not sure how I will fell tomorrow though haha
Nice work; 5x5 is always a killer and I curse Josh’s name every time he puts it in the rotation. Sets of 15 with the ghr is freaking tough as well.
Thanks mate, session was tough work - but manageable. Not sure about my tab tomorrow though…
3 hr trekking around cannock chase
Ouch.
up so early…and on a sunday too!
Good work in here. I did the 5x5 for a while for my bench with great gains.
Cheers Killer!
Week 2; session 2;
rumble roll x 5 mins
Bench Press:
Bar x some
60kg x 5
80kg x 5
All reps paused
100kg x 5 (x3)
Dead Bench:
90kg x 1 (x8)
Scapular Retractions:
x12 (x3)
Flys / Overhead Shrugs:
13.5kg x 15 (x3) / 30kg x 15 (x3)
db tricep Ext paused / db Eccentric Curls :
13.5kg x 8 (x5) / 20kg x 3 (x5)
Plank/ side planks:
1 min (x2) / each side x 45 sec
Comments
Good sesh, much more comfortable than last week…rest up til the killer session on weds…
Even though he had the upper body sessions stuffed to the gills with exercises, I saw bench days as a bit of a reprieve from the brutal lower body days.
Five reps paused is a long time under the bar, huh?
You’re right - this and the last session of the week, are by far, the easier of the 2 sessions.
I agree about the 5 reps - trying to stay tight, hold my air etc for 5 reps is tough as anything!!
cardio this morning - just loosening off more than anything, lots of foam rolling and mobility work too.
I think you’re insane to want to do cardio after all the lifting Josh has got you doing 
Good work in here though man, I’m looking forward to seeing what sort of gains this will net you.
Thanks dude, I haven’t mentioned it anywhere - but I am actually cutting weight right now…I am on zero carb, plan is to work down to a much leaner 93-94kg…then slowly work up to 100+
I don’t do half measures!!! haha
[quote]Adam-F wrote:
Thanks dude, I haven’t mentioned it anywhere - but I am actually cutting weight right now…I am on zero carb, plan is to work down to a much leaner 93-94kg…then slowly work up to 100+
I don’t do half measures!!! haha[/quote]
This seemed appropriate, lol.
LOL
Great film, love Frank the tank!!!
[quote]Adam-F wrote:
LOL
Great film, love Frank the tank!!! [/quote]
After seeing this, I plan to shout ‘You’re my boy, Blue!’ after every heavy set for the foreseeable future.
And I agree with novaeer; doing all that work whilst on zero carbs is NUTS! Go get it man.
Week 2; session 3
foam roll x 10 mins
Box squats:
1" below parallel
Bar x some
70kg x 3
90kg x 2 (x6)
Deficit pulls:
3" deficit
135kg x 3 (x2)
155kg x 3 (x2)
170kg x 3 (x2)
145kg x 3 (x4)
Speed pulls:
160kg x 1 (x5)
Pull ups:
BW x 5 (x5)
Under hand rows:
80kg x 15 (x3)
BOR:
87.5kg x 5 (x4)
GMs / Spread eagle sit ups:
35kg x 15 / 5kg x 8 (x3)
Shrugs:
137.5kg x 15 (x3)
Comments
Ugh
Did something happen? Or was it just tortuous?
tortuous lol
The deadlifts just seemed to go on forever haha - managed all sets without a belt though. Doesn’t help that I’ve been up since 5.30 and busy as hell at work either!
Just one of those days I guess.