Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3

- Bench: 85 x 3

- Deadlift: 167.5 x 3

- Press: 60 x 3

- GPP Circuit: Chin Up---Push Up---KB Swing---GHD Sit Up x 5 x 10 

- Conditioning: 6 20s rower sprints 1:40s rest

Comments: 

Deload over. New block starts next week. Macros going up.

Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3

- Bench: 85 x 3

- Deadlift: 167.5 x 3

- Press: 60 x 3

- GPP Circuit: Skullcrusher---Lateral---Push Down---Curl x 5 x 10 

Comments:

200 combined reps of skullies, laterals, push downs and curls = massive pre-date pump.

Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3

- Bench: 85 x 3

- Deadlift: 167.5 x 3

- Press: 60 x 3

- GPP Circuit: Chin Up---Push Up---KB Swing---GHD Sit Up x 5 x 10

- Conditioning: 6 20s rower sprints 1:40s rest

Accumulation Block, Week 4: Deload

- Squat: 127.5 x 3

- Bench: 85 x 3

- Deadlift: 167.5 x 3

- Press: 60 x 3

- GPP Circuit: Chin Up---Dip---Air Squat---KB Swing x 5 x 10

Accumulation Block, Week 3: Power Day 

- Squat: 142.5 x 6 x 1

- Bench: 96 x 6 x 1 (all reps paused)

- Speed Deadlift: 145 + blue medium x 6 x 1 (on the minute)

- GPP Circuit:  DB Row—Air Squat—DB Press—KB Swing – GHD Situp x 5 x 10

- Conditioning: 6 20s rower sprints 1:40s rest

Accumulation Block, Week 3: Hypertrophy Day

- Squat: 120 x 4 x 8 (2 minute rest)

- Bench: 82.5 x 4 x 8 (first reps paused & 2 minute rest)

- Weighted Chin: 12.5 x 4 x 8 (2 minute rest)

- GPP Circuit: Skullcrusher—Air Squat—GHD Sit Up—DB Hammer Curl  x 5 x 10

Comments: 

 

Squat really is going bananas. This felt absurdly light. And I was supposed to press today, not bench. Oh well.