Comp Accumulation Block, Week 3: Day 1

- Bench: 100 x 1/90 x 5 x 4 (first and last reps paused)

- Floor Press: 85 x 4 x 6 @ RPE 8 (all reps paused)

- Deadlift: 162.5 x 5 x 3

- Weighted Chin: 20 x 5 x 6

- GPP Circuit: Skullcrusher/Lateral/Curl 5 x 10

Comp Accumulation Block, Week 2: Day 3 & 4

Comp Accumulation Block, Week 2: Day 3

Press: 68 x 1/62.5 x 5 x 5

Close Grip Bench: 90 x 4 x 6 @ RPE 8

Squat: 120 x 5 x 3

GPP Circuit: DB Row/Dip/Curl/Lateral 5 x 10 

Comp Accumulation Block, Week 2: Day 4

2 “ Deficit Dead: 190 x 1/168 x 5 x 5

Pause Squat: 110 x 4 x 6 @ RPE 8

GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10

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

Comments:

Did this one on about 3 hours sleep. Pretty fucking hard. 

 Just realised I've been pulling from a 2" deficit, not 1". Oh well. Bigger deficit, bigger dividends.

Comp Accumulation Block, Week 2: Day 2

- Squat: 145 x 1/127.5 x 5 x 5

- Bench: 81 x 5 x 3 (first and last reps paused)

- Deadlift: 140 + blue medium x 4 x 6 @ RPE 8

- GPP Circuit: GHR/Air Squat/KB Swing/GHD Sit Up x 5 x 10

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

Comp Accumulation Block, Week 2: Day 1

- Bench: 96 x 1/85 x 5 x 5 (first and last reps paused)

- Floor Press: 85 x 4 x 6 @ RPE 8 (all reps paused)

- Deadlift: 157.5 x 5 x 3

- Weighted Chin: 25 x 3 x 6

- GPP Circuit: Skullcrusher/Lateral/Curl x 5 x 10

Comp Accumulation Block, Week 1: Day 4

- 2” Deficit Deadlift: 185 x 1/165 x 5 x 5

- Front Squat: 100 x 4 x 6 @ RPE 8

- GPP Circuit: GHR/Air Squat/KB Swing/GHD Sit Up x 5 x 10

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

Comp Accumulation Block, Week 1: Day 3

- Press: 65 x 1/60 x 5 x 5

- Close Grip Bench: 90 x 4 x 6

- GPP Circuit: DB Row/Dip/Curl/Lateral x 5 x 10