Training 30th March and 2nd April

In 2 days I will have been free for 3 months, in that time I have put on 10.5kg, my chest is up 5cm, my thighs are up 2cm, my arms are up 2cm, my waist is up 1cm and my hips are up 4cm.

My Squat 1rm has gone up 38kg, my Deadlift has gone up 11kg, my Bench has gone up 10kg.

Look out in November, I’m going for a 500kg total in my first ever PL comp 😂😂😂😂😂 Most importantly however I’m as mentally healthy as ever

Growth Stimulus Training

Micro Cycle 4, Macro Cycle 2, Squat

Barbell Back Squat

20kg x 20

60kg x 10

90kg x 3

120kg x 5 (AMRAP)

120kg x 2

120kg x 2

Front Squat

30kg x 20

30kg x 20

30kg x 20

Leg Press

80kg x 20

80kg x 15

80kg x 15

Leg Extensions

20kg x 20

23kg x 20

23kg x 15

Seated Calf Raises

15kg x 20

15kg x 20

15kg x 20

Micro Cycle 4, Macro Cycle 2, Pull

Bent Over Rows

20kg x 20

60kg x 3

75kg x 3

87.5kg x 6 (AMRAP)

87.5kg x 2

87.5kg x 2

Lat Pulldowns

32kg x 20

36kg x 15

36kg x 15

Face Pull

14kg x 20

18kg x 20

23kg x 20

EZ Bar Curl

15kg x 20

17.5kg x 15

17.5kg x 15

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