Current stats are:
Bw 110kg @ 181cm (5 11)
Bf around 20%
Squat 250kg high bar
So the goal is to drop down to around 14-15% bf while maintaining my lifts, the program is set to increase squat by 12.5kg, bench by 5kg and dead by 10kg, although i will go off how i feel.
Maintainance cals are roughly 5k cals a day. As high a 6k for today. Currently struggling to eat enough to avoid losing weight too quick with a full time job. Probably eating around 4k cals. Though the cruise dose is helping to hold onto size even with the heavy deficit.
Currently cruising on 250mg p/w.
Will be benching and squatting 3x a week. Bench will be the focus as it is low compared to other lifts due to a lingering back injury that i have finally sorted out through a physio.
This is the for the first 4 weeks.
This is for the last 5 weeks.
Reduction in training volume, dropping the third bench and squat day. Deload and ramping back up with 1x3 and 3x3.
This is the spreadsheet i will be following for the core lifts. I just have my program set out a little different and over 4 days instead of 3. Disregard ohp on the spreadsheet. Only doing volume on ohp to focus on bench. Will be doing 4x3 for power work on the 3rd squat and bench, that will be based off the percentages of the wednesday squat.
Currently doing a soft start to the program to work on form, technique and to recover after the maxes. Current weights are 10% of 1rm less then the first week indicated on the program. Next week will be 5% less. Following week i will begin the program.
Its going to be a hard 10 weeks with the cal deficit so i will eat more around my training sessions.
I probably wont update very often, maybe weekly as life is full on at the moment.
Any input would be great.
@mnben87 Might be of interest.