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Week 2 goes b a b. Then repeat it all over again. You should read up on the program more. There's a page on wiki, a sticky in the teen section IIRC, and most importantly, the book, which has...

You're not gonna make a great deal of progress while cutting other than losing weight and learning form. Any good beginner program will do, but you need to bear in mind that if the cut lasts a while,...

TOUGH MUDDER PREP WEEK 2/11

DISTANCE RUN

TIME
37:14

DISTANCE
3.84 miles

Squats look so good until you come out of the hole, then after you fix the caving its perfect. What's causing it? Can you do any exercises to strengthen whatever muscles are bing over powered?...

Yeah, that's the one I think of when I think of a Westside template. Westside guys are established, far more advanced powerlifters though and require a different stimuli, like speed work. That was my...

Holy sh!t, just watched the bench vid and yeah, that's not speed benching. Needs to be as fast as you can move the bar away from you. Like throwing a punch.

Tbh, I don't see the point in you doing...

Your light squats are heavier than my heavy squats at the moment :(

Speed work should be about 60% of 1RM IIRC and the focus should be on moving the weight as fast as possible. The last rep should...

True say. It's certainly not exciting though.

Ummm, that's one word ;)

I couldn't. I was shattered and would have got only 6 hours sleep if I'd lifted. It's no fun walking round like a zombie all day just because I wanted to lift :(

Stay safe Sen, stay home if possible.

I'm very tired. I'm going away to Spain for the weekend so there's a rush on a load of my jobs this week plus every night has had work booked in (on top of my day job) since early last week....

Why not?

I'd suggest;

- sprints to improve your conditioning

- calorie deficit to lose fat

- long slow jogs to lose fat once you reach a calorie level you don't want to reduce from

Sounds legit... Anyone wanna buy a squat rack?

Dinosaurs lift? I bet the T Rex can out bench anything with those arms.

Doing weighted hyper extensions like that after squats hits the hammies so hard.

Did you try anything for legs?

It's like "I'll put you down when I wanna put you down motherfukker. Yeah, I'm strong bich!" Or thoughts to that effect lol.

Last week, early evening weight: 83kg

This morning's fasted dry weight: 81kg

Equates to about a 1kg less I'd guess. I'm doing keto so some of this may be water, but I had a nice big ribeye...

I would lose the weight as fast as possible as you have no muscle mass to lose. Eat sensibly but don't limit yourself to 5lb month. Double that if possible, all the way down to 160lbs ish. Train for...