Sweet set-up you’ve got going there now man. Don’t blame you for keeping an eye on the calendar!
thanks mate.
LOTS of rumble rolling last night, feeling fresh. 50 mins cardio this morning, deadlifts and back this afternoon. craic.
Week 5; session 3
warm up x 5 mins
Box squats:
1" below parallel
Bar x some
70kg x 3 (x2)
45 secs rest between sets
90kg x 2 (x6)
Deficit pulls:
3" deficit
90kg x 3
135kg x 3
165kg x 3
192.5kg x 3
160kg x 3 (x2)
Speed pulls:
160kg x 1 (x5)
Pull ups:
BW x 6 (x4)
Under hand rows:
92.5kg x 8 (x3)
BOR:
95kg x 5 (x4)
Shrugs:
140kg x 12 (x3)
GMs / Spread eagle sit ups:
40kg x 12 / 5kg x 8 (x3)
Comments
Really bad session from a deadlift perspective - still you can’t win’em all…got all the reps, but they were very tough. Belt on from next week…same for the chins, was meant to be 3x8 - but I had now energy so added loads of sets in and did 5/6s.
New bench has turned up, so I spent 45 mins putting that together, we’ll see if it collapses tomorrow afternoon haha
That kind of weight from a deficit is no joke. I don’t know how you muster the energy and willpower to do these seasons in such a carb-starved state.
If you want to test the bench before you lie back on it with a loaded bar over you, just load up some plates on the bar and put it on the bench. If it’s rickety, tighten; if not, leave alone. We don’t need you showing up in one of those lifting accident videos on youtube, lol.
thanks dude - I seem to operate ok without carbs, just gets me now and again, we all have off days though. Very ready for a deload now…one more week of training!!!
hahahahahaha well we will see at about 1pm GMT tomorrow eh? 
[quote]Adam-F wrote:
thanks dude - I seem to operate ok without carbs, just gets me now and again, we all have off days though. Very ready for a deload now…one more week of training!!!
hahahahahaha well we will see at about 1pm GMT tomorrow eh? [/quote] Are you going on a vacation after next week? Training should come first, ya know. 
I am away from the 22nd - thats why we skipped the first deload and carried on for a couple extra weeks! I will get one or light sessions in whilst away nothing more.
Starting to get a little niggle in my left knee, so looking forward to the rest!
Week 5; session 4
rolling, rolling, rolling x 5 mins
Bench:
60kg x 5 (x2)
80kg x 3
100kg x 3
110kg x 2
CGBP - 3 board
117kg x 5
117kg x 5
Seated Military press:
Press to top of head
70kg x 10 (x2)
Decline CGBP:
90kg x 6 (x4)
Combination of shoulder rehab, press downs, leg raises…
Comments
Decent sesh, worked in the new cage and bench - serious decline on that! Solid reps on everything though…one more week to go before a deload.
forgot to add, 50 mins cardio this morning.
trip to the lakes tomorrow, not excited about that at all.
Urgh, 5 hours mountain walking yesterday - needless to say I didn’t make it out this morning for fasted cardio.
I also had my first cheat meal for nearly 4 weeks last night, amazing
New training template through this week, one week of that then a deload…starts tonight with Bench.
Five hours? Were you trying to walk to France? LOL.
What’s the new training template, if you don’t mind my asking?
Week 6; session 1;
warm up x 10 mins
Bench Press:
60kg x 5
80kg x 3
100kg x 3
All reps paused
107kg x 3
113kg x 3
1st rep paused
95kg x 4 (x6)
Dead Bench:
45secs rest between reps
100kg x 1 (x8)
Scapular Retractions:
BW x12 (x3)
Flys / Overhead Shrugs:
20kg x 15 (x3) / 40kg x 15 (x3)
db tricep ext paused / Zottman Curls :
18.5kg x 13 (x5) / 16kg x 10 (x5)
Plank/ side planks:
1 min (x2) / each side x 1 min
Comments
Slight change to reps/ sets this week - worked a lot on keeping tighter on the benching, seemed to help a lot by using a belt. Those tricep extensions must be one of the hardest movements of the week haha
[quote]novaeer wrote:
Five hours? Were you trying to walk to France? LOL.
What’s the new training template, if you don’t mind my asking?[/quote]
haha well it is the highest peak in England…although it’s only about 3000ft ha!
no probs, it’s just a few alterations to reps/ sets - plus on squats and bench he’s added another variation of the main movement!
At least he didn’t add in speed benches for you. At one point I was doing about 5 million sets of bench presses, haha.
lol
he does like his reps and variations eh? My squat looks horrible now, I didn’t think it was possible!!! I am 2 heavy sets, 6 ‘normal’ sets with 1 min rest, then 2 more sets of pause squats…followed by all the ghr/ hamstring/ glute work
WTF
60 mins cardio
Calves have almost seized up completely from my escapades at the weekend haha lots of painful hockey ball work tonight!!
[quote]Adam-F wrote:
lol
he does like his reps and variations eh? My squat looks horrible now, I didn’t think it was possible!!! I am 2 heavy sets, 6 ‘normal’ sets with 1 min rest, then 2 more sets of pause squats…followed by all the ghr/ hamstring/ glute work
WTF[/quote]
That sounds similar to what I was doing and does make for a tough squat day. However, your work capacity will go through the roof and, although you won’t necessarily recognize it due to accumulated fatigue, your squat will get much stronger. Recovery is key, so be careful with extra cardio around squat days.
Thanks for the advice, we’ll see how it goes tomorrow afternoon!
Are you allowed any type of peri-workout drink like Surge? That will definitely help you make it through the session without feeling like the walking dead.
I’m still baffled. I think I read that you walked around for 5 hours. But that can’t be right, surely?!