Calories at 2750 per day, broken down as ~40% Protein and carbs, 10% Fat. As many sugar sources as possible removed.
Lifting will follow a Mass Made Simple approach with bench 5/3/1 with PR sets, squat 5s PRO, then high rep squats and complexes as described in the article. Squat progression will be made up on the day (before lifting). Bench assistance may be added later if needed. Every 2nd or 3rd session will be made up of a more bodybuilder approach focussed entirely on shoulders and back.
Work for today:
Bench: worked up to 15 reps @67.5kg
Squat: worked up to 5 @ 85kg
Then 2 x 20 @ 60kg
3 rounds @40kg of:
6 front squats
6 back squats.
Bench work includes one or two “over warm up” singles, usually I work up to the working weight in triples, then add ~10kg and do a few singles before stripping back to working weight and doing the working sets.
Squat work was either too light a weight or too light on reps. Definitely limited by lungs not legs, although the lower back pump was pretty serious.