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Week 11 Day 1

Wide Grip Bench Press
210 5x4

Hammer Curls
10 2x50

Incline Bench Press
135x15

Week 10 Day 6

Squat
520x1
460 3x4

Rolling Side Plank
2x10

McGill Crunch

Grip Training
100 3x10
150 2x8
100x15

2 second static 5 second negative
100 2x5

Quick update. Spoke with coach and we both decided there’s no reason for me to suffer a cut to 165 without...

Week 10 Day 5 (8 weeks out)

Sumo Deadlift
610x1
540 2x2

Pause Sumo Deadlift
460 8x1

Comp Bench

Week 10 Day 4

Pause Squat
410 4x4

Narrow Stance High Bar Squat
275 2x6

Deadbug Heel Tap
4x6

Week 10 Day 3

Comp Bench
205 5x3

Sumo Deadlift
465 6x2

Snatch Grip Pendlay Row
185 2x6

Week 10 Day 2

SSB Squat
371 6x4

SSB Front Squat
286 2x8

RKC Plank
2 sets of 45 seconds

Week 10 Day 1

Wider Grip Bench Press
195 5x5

Seated Barbell Curls
70 3x6

Low Incline Bench Press
95x15

Week 9 Day 6

Comp Squat
355 5x4

Spanish Squat 3x6 ss with Heel Elevated Goblet Squat 45 3x6

Last day of deload.

Week 9 Day 5

Comp Bench
195 4x2

Hammer Curls
20 2x12

Alternating DB Curls
25 2x10

Week 9 Day 4

Pause Squat
300 4x6

Narrow Stance High Bar Squat
255 2x8

Deadbug Heel Taps
4x6

Grip Training

4 Circuits
100x12
150x5

Might get two in this week. Today was the only deadlift session of the week.

Soooooo readdddddy for deload to end.

Week 9 Day 3

Comp Bench
185 6x3

Sumo Deadlift
410 4x1
420 2x1

Snatch Grip Pendlay Row

Week 9 Day 2

SSB Squat
331 5x4

SSB Seated Good Morning
146 3x6

RKC Plank
2 sets of 45 seconds

Woah that’s nuts! Good job on the cut man. Digging the bodybuilding work too. I’m looking forward to an off season. It’s probably took early for these thoughts lol

Week 9 Day 1 (deload week)

Extra Wide Grip Bench Press
170 5x4

Barbell Curls
80 3x8

Week 8 Day 6 (69 days out)

Squat
495 5x2

Spanish Squat 2x6 ss with Heel Elevated Goblet Squat 45 2x6

AM BW: 177.8

Ded.

Grip Training

4 circuits
100x8
150x4
200x2 (partials)

Extra grip session. Going to make this is a staple after my heavy deadlift session. My grip will be much weaker here but it won’t hamper...

Week 8 Day 5

Comp Bench
205 5x1

Sumo Deadlift
570x2

Pause Sumo Deadlift
455 9x1

Week 8 Day 4

Pause Squat
440 4x2

Narrow Stance High Bar Squat
225 2x10

Deadbug Heel Taps
4x6