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Thanks for the advice. I have always done low bar squats so the learning curve for form will be quick. I will see how the first macrocycle goes. I will be doing 3 workouts a week rather than 4. So...

Hi Ryan,

Im going to be training again after taking 3 months out due to a cruciate ligament strain.
Im just after some advise as to the best squat variant and assistance exercises to use to...

Quick update.....

Recovery is going well. Physio has finished and Ive been given the go ahead to start training again. Knee is much more stable and I can do bodyweight squats and lunges with no...

Ive had to take some time off due to a knee injury. Freak accident getting into my car resulting in a ACL strain. My knee swelled up like mad and Ive also had severe patella tendonitis, and a feeling...

My bodyfat distribution is pretty similar, my stomach looks distended at times, something I've always struggled with.

Weekl weigh in


Last weeks avg: 186.6
This weeks avg: 185.3 (-1.3)

Great progress this week, despite infrequent training, my nutrition has been on point.
14lbs lost since July. Slow going...

11th Nov - Squat day - Macro 6, Micro 4

Squats @ 90% of 1RM
247.5 x4
247.5 x2
247.5 x2

Front squats
143x6
143x5

7th Nov - Press day - Macro 6, Micro 3

Incline bench press @ 90% of 1RM
115.5x8
115.5x3
115.5x3

Db press
44's x10
44's x9

4th Nov - Lift day - Macro 6, Micro 3

Deadlift @ 80% of 1RM
232x8
232x4
232x4

RDL
121x10
121x10

Weekly weigh in

Last weeks avg: 187.3
This weeks avg: 186.6 (-0.7) 

Less progress than expected, not surprising as it was a tough week outside of the gym.

2nd Nov - Pull day - Macro 6, Micro 3

OH press @ 80% of 1RM
88x8
88x4
88x4

Pullups @ 80% of 1RM
BW-40 x7
BW-40 x4

Nice gains. You are still really lean as well. Plenty more months of bulking ahead. 100kg is well in your reach before going on a cut.

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28th Oct - Squat day - Macro 6, Micro 3

Squats @ 80% of 1RM
220x5
220x4
220x4

Front squats
110x10
110x10

Weekly weigh in

Last weeks avg: 188.9
This weeks avg: 187.3 (-1.6)

Happy with that. Another step closer to my target of 160 to 165. Im looking more at my physical appearance than weight now ...

26th Oct - Press day - Macro 6, Micro 2

Incline press @ 70% of 1RM
99x6
99x6
99x10

Db press
31x15
31x15

If you do move over to a powerlifting focus. Look up Daily undulating periodisation (DUP)
It focuses heavily on frequency with varied rep ranges to focus on power, strength and hypertrophy....

Any major changes for macro 13?

23rd Oct - Lift day - Macro 6, Micro 2

Deadlift
209x6
209x6
209x10

RDL
55x15
55x15

21st Oct - Pull day - Macro 6, Micro 1

OH press @ 70% of 1RM
77x6
77x6
77x9

Pullups @ 70% of 1RM
BW-55 x6
BW-55 x6