Current goal: Slowly lose fat for the wife while micro loading for strength gains.
Week of 19 October 2015
Monday
(ID) Press: 75kg 5x3 [7 - 9m rests]
(ID) Chins: 17.5 x6, x6, x5 [4 - 5m rests] (Still finding my true 5RM on chins since recovering from a lat insertion injury. Thanks to Ripp's advice it has healed very nicely.)
(VD) Weighted dips: 20kg 10x3 (I stopped doing these in favor of more bench press for bench volume day) [4m rests]
Tuesday
(ID) Squats: 178 5x3 [8 - 10m rests]
Power cleans: 82kg 3x5 [2 - 3m rests]
(VD) Romanian deadlifts: 132kg 10x1
Thursday
(ID) Bench press: 124kg 5x3 [7 - 9m rests]
(VD) Press: 61kg x10, 56kg x9, 51kg x9 [4 - 5m rests]
(VD) Chins: 10, 10, 6 (three sets of 10 or failure) [4 - 5m rests]
Friday
(ID) Deadlift: 197kg 5x1
Power cleans: 83 3x5 [2 - 3m rests]
(VD) Squats: 143kg 10x3 [5 - 6m rests]