After a couple weeks of binge eating, I decided to take on an actual program, really weird for me to do, I will see how long, I can stick to it. It is basically 6 weeks until my birthday, so it seems like a good plan.
Monday, Did deadlift then bench complex, will do o/h and squat today
Deadlift first 4 sets
Top half deads 405 * 5
5 reps each set, think I can go heavier for sure
Did seated rows instead of regular deads next, I was using 2 bars already, so I had to accomodate a pretty full gym
165*8, next week I will do regular deads
Power clean 135 * 5
Jump deads 135 * 10
Broad jumps * 8
Had a wicked sweat going after this, but do not think I could of got a fifth set in
Top half bench
275 * 5, once again, think I can go heavier
regular bench 225*3
speed bench 175 * 5
medicine ball push from back 8 reps, 12kg medicine ball, may switch to lighter ball
plyo pushups * 8 off flat bench
Once again 4 times through and I was trashed at the end of the workout.
Will keep it posted on how tonight goes.
For reference 6'1 218