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SSB box squat against bands (approx +50kg at lockout) 120 x1 140 x1 150 x1 120 x3x2 Chest Level Pin Press 140 x1 150 x1 160 x1 165 x1 Flat DB Press 45 x14 45 x12 Pulldowns 98 x12x3 OHP 50 x10x2

HB Buffalo Bar Squat 145 x1 165 x1 185 x1 @7.5 195 x1 @9.5 Block Pulls + chains (approx 30kg at lockout) 200 x1 230 x1 240 x1 Deadlift + chains 150 x5x2 5ct Pause Bench 130 x1 140 x1 150 x1 @8.5 155 x1 @9.5 Feet Up Bench 100 x16 @9 Bulgarian Split Squat 22.5 x12x2 DB Lateral Raises 7.5 x15x3

Quick session today Spider Bar Box Squat (I dont think Spider bar or box squats will be featured that heavily going forwards, but was a bit of fun this morning) 152 x1 172 x1 @7.5 192 x1 @9 152 x5 @7.5 CGBP 140 x1 150 x1 160 x1 (PB) 162.5 x1 (PB) Incline DB Press 40 x15x2 Pulldowns 91...

Quite agree. There are many things I love about RTS, and I know if you work with them directly, the program differs a lot to their generic templates. One of the main reasons Im switiching to a bulgarian approach is, as you said, mental stagnation. And when you enter your 3rd, 4th or 5th set of...

Sleeved Squat 160 x1 180 x1 @sub6 Back was feeling tight so left it there Bench w/bands (+ approx 25kg per side at lockout) 120 x1 130 x1 135 x1 @9 140 x1 @10

Impromptu Bench Session Slingshot Bench 160 x1 180 x1 @8 200 x1 @9 220 Fail

MERRY CHRISTMAS EVERYONE So I finished this training block with 2 failed PR attempts on Bench and Deadlift Deadlift I wanted to hit 260 x3, but could only grind out 1 rep. Considering my max was 285 this is pretty poor Bench, I wanted 160 x4, but only got 160 x2. So Bench just flatlined this...

W8D2 Floor Press 165 x1 @8.5 (PR) 145 x4x4 @7 JM Press 80 x12x3 Seal Rows 37.5 x12x3 Overhead Press 60 x10x2 @7-8 Bicep Curls 22.5 x12x3 https://www.instagram.com/p/CJF77MFAnYU/?igshid=155fbg49e4t0n

You're welcome dude

W8 D1 Comp Squat 225 x4 @7 ( had planned a top set of 9-10 rpe and thought this weight would be in that ball park but it flew for a 4 rep PB. Didnt go up as have been feeling pretty beat up this weak and thought it wpuod give me some good momentum) 200 x4x3 @6 Larsen Press 115 x10x4 @7-8 Leg...

W7 D5 2ct Pause Deadlift 200 x3x2 @6 HB Pause Squat 150 x4x3 Leg Press 220 x15x3 Tricep Pushdowns 50 x15x3 https://www.instagram.com/p/CI8nRmtAi-9/?igshid=bpsvglubkjzn

Watch this mate, will tell you everything you need to know

W7D4 Comp Bench 160 x1 @8 152.5 x4 @9.5 140 x4x4 @7-8 Tate Press 22.5 x15x3 DB Incline Flies 15 x15x3 DB Hammer Curls 15 x12x3 https://www.instagram.com/p/CI48FZTAj3u/?utm_source=ig_web_copy_link

W7D3 Well that was heavier than anticipated this morning. Comp Deadlifts 245 x3 @9 220 x3x3 @7 SSB Squats 140 x3x3 @6-7 SSB Bulgarian Split Squats 60 x12x3 https://www.instagram.com/p/CI2fbbCgIy7/?utm_source=ig_web_copy_link

W7D2 Floor Press 160 x1 @7.5 140 x4x4 @7 Seal Rows 35 x12x3 Dips BW x15x3 Alternating Bicep Curls 20 x12x3 https://www.instagram.com/p/CIz0DkcA9eV/?utm_source=ig_web_copy_link

W7 D1 Comp Squats 205 x4 @7 185 x4x4 @sub6 Larsen Press 105 x12x4 @7-8 Leg Ext 81 x15x3 Wall Mounted Single Leg RDL 12kg x12x3 https://www.instagram.com/p/CIxOHnEg-TD/?utm_source=ig_web_copy_link

W6 D4 Comp Bench 160 x1 @8 150 x4 @8 140 x4x4 @7 SSB Squats 140 x4x3 @sub6 DB Flies 22.5 x12x3 Dips BW x15x3 Pulldowns 112 x12x3 https://www.instagram.com/p/CIphhYEAB46/?utm_source=ig_web_copy_link

W6 D3 Comp Deadlift 220 x3x5 @sub6-6 HB Pause Squat 140 x4x4 @sub6 SSB Bulgarian Split Squats 45 x12x3 Cable Pull Throughs 60 x15x4 https://www.instagram.com/p/CInEIkhAo-D/?utm_source=ig_web_copy_link

W6D2 Floor Press 140 x1 150 x1 @7 140 x5 @8 135 x5x4 @7-8 JM Press 70 x15x3 Seal Rows 32.5 x12x3 EZ Bar Curls 31 x12x3 DB Lateral Raises 10 x15x3 https://www.instagram.com/p/CIh6G85Af95/?utm_source=ig_web_copy_link

W6 D1 Comp Squats 200 x5 @7 180 x5 @6 Squat w/sleeves 170 x5x3 @6-7 2ct Pause DL 190 x4x2 @6 OHP 60 x10x4 @7-8 Tate Press 22.5 x15x3 DB Curls 15 x15x3 Leg Extensions 75 x15x3 https://www.instagram.com/p/CIfVswpgUqw/?utm_source=ig_web_copy_link