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Good stuff man.

I'm curious about the lack of bench pressing in your routine, do you have a pre existing injury? or do you not prefer bench and your a deadlift only type?
 
AnfoAjax said:
Good stuff man.

I'm curious about the lack of bench pressing in your routine, do you have a pre existing injury? or do you not prefer bench and your a deadlift only type?
Click to expand...
My Bench always sucked, also pec tears on both sides. 330 is my best Bench while ohp I got up to 2x240lbs and log clean and push press up to 290lbs, Squats 640 w/wraps.
Even without benching I always get up to 300-310 fairly easy so I don't stress it. Just chasing the pump.

Main reason I'm "only deadlifting" is lack of time, If I had more time to train and more time to recover (sleep, resting) I would do all big 3.
 
Week 6 day 2 26/08/2024

Sleep 5
Bw 104.1
Kcal 3,000
Protein 165

Training
25min
HB beltless SQ 8x20kg, 5x60kg, 3x90kg
Barbell jumps 2x3x20kg
KB swings 1x20x20kg
Back extensions 1x30 b.w.
Leg curls 1x30x"40"
Band standing crunchs 1x15
WGBP 2x50x30kg
Hammer machine pulldown 2x50
DB front raises 2x50x3kg
DB upright rows 2x50x5kg
Tricep Band extensions 2x50
Bicep db curls 2x50x6kg

Week 6 day 3 27/08/2024
Sleep 9
Bw 102.75
Kcal 2,000
Protein 80

Training - None.
 
Week 6 day 4 28/08/2024

Sleep 5
Bw 102.25
Kcal 8,150
Protein 285

Training
40min
Deadlift w straps 2x3x240kg
Machine flat chest press 2x25
Machine Hammer row 2x25
DB OHP 2x25x17.5kg
Band Pull apart 2x25
DB standing tricep extensions 6x30x9kg
Barbell biceps curls 6x30x20kg
Hanging leg raises 1x5
DB side bend 1x15x30kg
 
Week 6 summary
Body weight
Avg - 103.1kg (-1.04kg)
Lowest - 102.25kg (-1.05kg)
Highest - 104.1kg (-2.4kg)

Sleep
Avg per night 5.15 hours

Kcal
Total weekly consumption - 25,000
Daily avg - 3,570kcal

Notes
Nothing special.
 
Week 7 day 1 01/09/2024
Sleep 5
Bw 103
Kcal 4,350
Protein 95

Training
40min
HB beltless SQ 2x200kg
BB Vertical jumps 2x20kg, 70kg, 100kg
Kb swings 1x20x20kg
Seated leg curls 12x70, 10x100
Hanging leg raises 1x5
DB side bend 1x8x40kg
Back extensions 1x 10x80kg + 15xb.w
Machine Incline Chest press 2x25
Machine Neutral grip pulldown 2x25
DB standing OHP 2x25x10kg
DB lateral raises 2x25x6kg
DB standing tricep rolls extensions 2x25x7kg
DB Bicep curls 2x25x8kg
 
Week 7 day 2 02/09/2024
Sleep 4
Bw 102.9
Kcal 4800
Protein 145

Week 7 day 3 03/09/2024
Sleep 7
Bw None
Kcal 2,450
Protein 130

Week 7 day 4 04/09/2024
Sleep 10
Bw 102.6
Kcal 1800
Protein 125

Training
45min
Deadlift w/starps 2x2x270kg
Incline BP 2x25x30kg
Hammer machine reverse grip pulldown 2x25
DB front raises 2x25x4kg
DB lateral raises 2x25x7kg
Cable bent over ski tricep extensions 4x25
Ez bar bicep curls 5x30x15kg
DB wrist rolls 1x25x8kg
Standing band crunchs 1x20
 
Week 7 day 5 05/09/2024
6
101.4
3300
100

Week 7 day 6 06/09/2024
5
101.8
4,200
120

Week 7 day 7 07/09/2024
3
101.35
6300
140
 
Week 7 summary
Body weight
Avg - 102.175kg(-0.925kg)
Lowest - 101.35kg (-0.9kg)
Highest - 103kg (-1.1kg)

Sleep
Avg per night 5.15 hours

Kcal
Total weekly consumption - 27,200
Daily avg - 3,900kcal

Notes
Nothing special.
 
Week 8 day 1 08/09/2024
Sleep 12
Bw None
Kcal 2650
Protein 125

Training
30min
HB sq beltless 1x220kg
BB Vertical jumps 3x3x20kg
Kb swings 1x20x20kg
Leg curls 2x20x60kg
Wide grip BP 2x15x60kg
Close Neutral grip pulldown 2x25
Plate front raises 2x25x15kg
Plates lateral raises 2x25x5kg
Cable tri ext X cable bi curls 2x25
Nordic curls assisted 1x8
Hanging leg raises 1x5


Easy 220 beltless, gym was closing so didn't go higher. surprised by increse in Squats with so little work.
 
Week 8 day 2 9/9/24
Sleep 4
Bw 103.3
Kcal 5,550
Protein 160

Week 8 day 3 10/9/24
Sleep 3
Bw 103.45
Kcal 2,200
Protein 50

Week 8 day 4 11/9/24
Sleep 4
Bw 102.5
Kcal 9900
Protein 270
 
Week 8 day 5 12/9/24
Sleep 8
Bw None
Kcal 1,150
Protein 35

Training
35min
DL w/straps 3x220kg
Incline BP 2x25x40kg
Neutral grip Hammer pulldwon 4x25
DB OHP 2x25x12.5kg
DB lateral raises 2x25x8kg
Cable V tricep extensions 4x25
DB Bicep curls 3x25x9kg, 3x25x7kg
DB wrist curls 1x50x7kg
Hanging leg raises 1x5
DB side bend 1x15x32.5kg

"Deload", deadlift was harder then 270kg last week. As an experienced lifter I take it as a good sign - I deloaded just in time. Gonna be strong as F next week.
Also probably less psyched up with the light weight.
 
Yeah, I’m always pleased when a deload week feels like ass. I agree this means it’s the perfect call, and next week always feels better again. You have to cook when the pan is hot, but the counterpoint to that is to back off when it’s cold!
 
Week 8 day 6 13/9/24

Sleep 9
Bw 102.8
Kcal 6000
Protein 165

Week 8 day 7 14/09/24
Sleep 9
Bw none
Kcal 9,600
Protein 285


25min
HB beltless SQ 2x3x110kg
Barbell Vertical jumps 2x3x20kg
Kb swings 1x15x20kg
Back extensions 2x25 bw
Seated leg curls 2x25x30kg
BP 2x25x40kg
Wide grip pulldown 3x33
Plate front raises 1x30x15kg
Plate lateral raises 1x30x5kg
Cable tricep extensions 3x33
Cable Bicep curls 3x33
Standing band crunchs 1x15
 
Week 8 summary
Body weight
Avg - 103.01kg (+0.835kg)
Lowest - 102.5kg (+1.15kg)
Highest - 103.45kg (+0.45kg)

Sleep
Avg per night 7 hours

Kcal
Total weekly consumption - 37,050
Daily avg - 5,290kcal

Notes
Deload, overeating.
Weight stayed the same over the course of 8 weeks but BF went down something like 10%.
 
Screenshot_20240916_164409_Instagram.jpg
 
Week 9 day 1 15/9/24
4
None
4,150
185

Week 9 day 2 16/9/24
4
105.6
4500
110

Week 9 day 3 17/9/24
?? (Haven't sleep just naps)
None
5,000
140

Training
65min
Deadlift 1x310kg
BP 2x25x50kg
Reverse grip Hammer pulldown 4x25
DB OHP 2x25x12.5kg
DB lateral raises 2x25x6kg
Rope tri extensions 4x25
DB Hammer curls 5x30x7kg
Hanging leg raises 1x3
DB side bend 1x10x25kg

Easy, didn't go for 705 like planned gonna save it for week 12. Originally planned to peak at week 9 and cut this whole log but ended up recomping (losing a lot of body fat while binge eating) and aiming for 705@235 end of week 12.
Getting off tren and adding masteron so would be easier to maintain calories at sane level. I knew I couldn't control hunger on tren (feeling almost hypo at under 5k) but tried anyway lol.


Week 9 day 4 18/9/24
6
None
6800
220

Week 9 day 5 19/9/24
4
107.65
6800
190

Week 9 day 6 20/9/24
5
None
7200
200

Week 9 day 7 21/9/24
12
106.4
4500
110

Week 9 summary
Body weight
Avg - 106.55kg (+3.54kg)
Lowest - 105.6kg (+3.1g)
Highest - 107.65kg (+4.2kg)

Sleep
Avg per night 5 hours

Kcal
Total weekly consumption - 38,950
Daily avg - 5,560kcal

Notes
EZ deadlift on no sleep
Life is hectic so binge eating at high level.
 
Week 10 day 1
4
None
4500
135

Training
40min
HB beltless SQ 3x1x180kg
BB Vertical jumps 2x3x60kg
KB swings 1x20x20kg
Seated leg curls 2x15x60kg
Back ext 2x20 w/10kg
BP 2x25x40kg
Wide grip pulldown 2x25
Plate front raises 2x25x15kg
Band face pulls 2x25
Cable tricep extensions 3x30
Cable Bicep curls 3x30
Standing ab crunchs 1x20

Week 10 day 2
3
None
4400
110

Week 10 day 3
6
None
5200
140

Week 10 day 4
6
108.5
4500
140

Training
35min
Deadlift w/straps 2x2x220kg
Incline Hammer press 2x25
T bar Hammer row 2x25
DB front raises 2x25x6kg
DB lateral raises 2x25x7kg
Rope triceps extensions 2x25
DB Bicep curls 2x25x10kg
Hanging leg raises 1x3
DB side bend 1x12x25kg
 
That 683 pull did look easy & pretty smooth; should definitely be good for 705/320 in 3 weeks now. Tren will still be around slightly, Mast will be on board, and now you’re primed for it neurologically.

Just a cc each of test & tren a week, only a 2-3 days of training, eating 5k calories daily, getting leaner and pulling 700 - not a bad deal!
 
Hyde said:
That 683 pull did look easy & pretty smooth; should definitely be good for 705/320 in 3 weeks now. Tren will still be around slightly, Mast will be on board, and now you’re primed for it neurologically.

Just a cc each of test & tren a week, only a 2-3 days of training, eating 5k calories daily, getting leaner and pulling 700 - not a bad deal!
Click to expand...
Also Training under 45min and less then 5hr sleep per night lol. Yes It would be a good start to 2025 when I figure sh1t out.
 
Week 10 day 5 26/09/24
Sleep ???
Bw none
Kcal 4600
Protein 80

Training - None.

Week 5 day 6 27/09/24
Sleep 3
Bw 106kg
Kcal 5500
Protein 120

Training - None.

Week 5 day 7 28/09/24
Sleep 5
Bw none
Kcal 400
Protein 10
 
Wk11

Day 1
5
None
3400
120

Day 2
12
None
4600
100

Training
45min
HB beltless SQ 1x225kg
BB Vertical jumps 2x3x70kg
KB swings 1x15x20kg
Seated leg curls 2x20x60kg
Back extensions 2x20x30kg
Hammer Incline press 2x25
Hammer Neutral grip pulldown 2x25
DB front raises 2x25x6kg
DB lateral raises 2x25x7kg
Cable ski tricep extensions 2x25
DB Hammer curls 25x15kg, 10kg
Standing band crunchs 1x15

Day 3
7
None
2000
100
 
Day 4
7
None
4850
115

Training
40min
Deadlift w/straps 3x1x240kg
Incline BP 2x25x40kg
Rev grip Hammer pulldown 3x25
DB OHP 2x25x12.5kg
DB lateral raises 2x25x7kg
Cable tricep extensions 3x25
Rev grip Barbell curls 2x30x20kg, 2x30x15kg, 1x30x10kg
Hanging leg raises 1x3
DB side bend 1x8x35kg

Day 5
3
105.8kg
4600
120

Day 6
6
None
5200
110

Day 7
11
None
4500
80
 
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