Are you still vegetarian and built like that?
Nah not any more, but my wife is so I routinely eat vegetarian dinners
Tbh I think it only makes a noticeable difference when trying to get lean with a high protein, low to moderate carb diet. Pretty much lived on shakes and nut meat then 
oh ok, I was going to ask your secret haha
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Honestly the secret is just training consistently and slowly increasing weight/volume/frequency/calories for years and years.
I would bet I could switch back to vegetarian with little to no change in physique
Oh absolutely. You train like a savage. Just your nasal breathing runs would take me out haha
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Haha I didn’t mean that to be a flex. What I meant is that I think that it’s massively overstated that you need meat to build muscle. It’s just a food preference for me these days, but I also do really enjoy vegetarian food.
I’d say fish and chicken make up the majority of my meat consumption, followed by eggs and red meat probably the least tbh.
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Day 4
A. CG bench 5RM (110kg) 2x5/11 (92.5kg)
B1. Pull ups 4x10 (+14kg)
B2. Face pulls 4x15
C1. DB tricep extension 4x10 (15kg)
C2. DB pullover 4x10 (20kg)
C3. Deficit pushups 4x10
D. Fat bar curls 4x10
Very happy with pressing. Strongest I’ve felt in ages especially the final max rep set of 11
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I’ve also adjusted my running AI coach to train me for a half marathon aiming for a 4:30 pace which is admittedly way faster than I could run it now, but it’s over a 20 week period so why not push myself
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mate pressing suddenly got big. Nice
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LISS run
12.5km
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Intervals
5 min warm up nasal breathing
4x30 sec cadence drills
4x30 second acceleration glides
5x 800m at 4:20 to 4:30 pace/3 min recovery walk
5 min cool down nasal breathing
Pace was easy to hold for 5 rounds, will be interesting to see if the rounds increase, the distance or both over the next 18 weeks
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Week 7 - sort of a back down week
Day 1
A. Clean pulls 2x5 (135kg)
B. Front squats 3x5 (110kg)
C. Good mornings 3x5 (95kg)
D. DB lunges 3x10
E. Calves 1xERP
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Day 2
A. Close grip bench 3x5 100kg
B. Strict press 3x5 57.5kg
C. Deficit BB row 3x5 95kg
D1. Incline fat grip bench 3x10 62.5kg
D2. Pull ups 3x10
E. DB side raise 1xERP
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Is this done old school Arnie style standing on a bench ?
Not quite that gangster. Just stack a couple plates or an aerobics step if there’s one lying around. Just enough height to get a really good stretch
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Easy run day - magic mile
5 min nasal breathing warm up
Cadence drills
Acceleration drills
1 mile TT - 5:55
5 minute cool down
Goal was to hit a hard mile, but at a pace I can improve on over the next 18 weeks. This felt like a good starting point
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I say ‘easy’ run because it was over in 20 minutes
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Day 3
Okay definitely so only the first two days every third week are deloads I see
A. Clean 2RM (115kg) then 90% x2 (102.5kg)
B. Squat 5RM (190kg) then 85% x8 (160kg)
C. Hamstring curls 3x8 heavy but slow eccentric
D. Leg press 3x10 full ROM, deep stretch
We’re getting back towards all time PR territory here
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I actually feel better today after 190x5 compared to last week 185x5 but that might be from a backed off Monday
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