Intensity press
175x4
155x8
Volume bench
240x4x5
Chins
40x7
30x7,6
Intensity press
175x4
155x8
Volume bench
240x4x5
Chins
40x7
30x7,6
just an aside in the short time ive been doing this program ive gone from 19% bodyfat to when i first started woke up this morning and was at 17% on the dot, Going to see how long I can keep up a recomp and then I will start thinking about adding in more calories.
VOlume squat
350x4x5
Pc's
195x2(maybe had another)
185x3x3
navy method and a BIA scale.
Int bench
285x2
255x5
Vol press
165x3x5
Pull-ups
Bwx15
Intensity lower day
Squat
420x2
375x5
Deadlift
515x1 and stopped with another wasn't going to get 3 I actually did 4 several months ago but of course I detrained a bit but I'm going to start rotating in 5x3@75% every other week
Intensity press
185x2
165x6
Volume bench
255x3x5
Chins
40x8,8,6