W1d4 https://www.instagram.com/p/CF1r2pRg75h/?igshid=1alulu2mgbi3e beltless deficit deadlifts 220 x1 @7 210 x4 @8 170 x4x4 2 Board Press 180 [email protected] 160 x4 @9 145 x4x3 @6 Deficit RDLs 120 x8x4

W1d4 https://www.instagram.com/p/CF1r2pRg75h/?igshid=1alulu2mgbi3e beltless deficit deadlifts 220 x1 @7 210 x4 @8 170 x4x4 2 Board Press 180 [email protected] 160 x4 @9 145 x4x3 @6 Deficit RDLs 120 x8x4

W2D1 Comp Squat 232.5 [email protected] 195 x8 @7.5 195 x4x3 @sub6 OHP 90 x1 @7 75 - Density Set, AMRAP in 7 mins Bulgarian Split Squat 20 x15x4 https://www.instagram.com/p/CF-OJzwgz-h/?igshid=1d93gm0lg8ykd

W2D2 https://www.instagram.com/p/CGA1vREAIyV/?igshid=113qvya9eq48w Deadlift 260 [email protected] Got goaded into loading up 300, probably not the best idead, but figured the 260 moved like a rocket so why not... got it to my knees but then gravity won 240 [email protected] 190 x6x2 Bench 130 x5 @7 135 x5 @8 140 x5 @8.5 125 x5x2 @6 Leg Press (myo reps) 250 x15 +5,+5,+5,+4

W2D3 https://www.instagram.com/p/CGFUCiHg1II/?igshid=1raksezz9sv6m In hindsight the 300 deadlift attempt on Tuesday wasn’t the best idea. Feeling the after effects of it today HB Squat w/Bands 170 x1 @7 130 x 30 total reps, 5,5,5,3,4,5,3 Buffalo Bar TnG bench 153 x1 @8 128 x10 @9.5 118 x10x3 @7 Pendlay Rows 90 x10 @7-8

W2 D4 End of the second week of this block. Beltless Deficit DL 230 x1 @7 220 x4 @8.5 180 x4x4 @5-6 2 Board Press 180 x1 @9 160 x4 @9 150 x4x3 @6--7 Wall Mounted Single Leg RDL 30 x12x4

Struggled with squats today. Last felt like they were cramping every time I braced, like a strange spasm, and was worse as the load got heavier https://www.instagram.com/p/CGP7ij4g7wN/?igshid=93x5phlfkcq4 squats 235 x1 @8 190 [email protected] 190 x5x3 @6 OHP 85 [email protected] 70kg density set. AMRAP in 7mins (24 reps) Bulgarian Split Squat 22.5 x15x3 @6

W3D2 Comp deadlift. Calibrated plates make a big difference on a deadlift bar 260 x1 @7.5 250 x3 @8.5-9 200 x6x4 @6 Comp Bench 135 x5 @7 140 x5 @8 145 x5 @8.5 130 x5x2 @6 Leg Press (myo reps) 220 x15, +5,+5,+5,+3

W3D3 Some back spams today, so just changed my training to basically whatever I could manage HB squats 160 x1 180 x1 @7 140 x2x2 Feet up TnG Buffalo Bar Bench 133 x1 @7.5 123 x8 @9.5 103 x10x2 @7 Overhead Tricep Cable Extensions 60 x15x4 @8

W3 D4 https://www.instagram.com/p/CGZ79mOg1lF/?igshid=9py0eigfylet 2 Board Bench Press 180 [email protected] 165 x4 @8.5 155 x4x3 @7 Beltless Deficit DL 235 x1 @7.5 225 x4 @8.5 180 x4x3 @5 Single leg RDL 30 x12x4

W4d1 https://www.instagram.com/p/CGiLTAcA4XP/?igshid=14vz7i2lahz96 Comp Squats 235 [email protected] 200 x8 @8 (PB) 200 x4x3 @5-6 OHP 7 min density set 75kg x 25 total reps Bulgarian Split Squats 32.5 x12x3 @7