Jacked And Tan!

[Keys]

Hi guys

Current stats:

5'11
91kg
Sq: 185k
Bench: 150k
Deadlift: 230k
OHP: 97.5k

Aims:

Lose 14lb/7kg over next 10 weeks, whilst maintaining or even gaining strength

Routine:

Squat
Pressing
DL
OHP

I have to drop calories really low to lose weight, I'm trying to keep protein in the 180+ region and calories around 2,000

 

[Keys]

OHP (running 531 nsuns variation for this)

Bar 2 x
40 x5
55 x5
70 x5
77.5 x3
87.5 x4
82.5 x3
77.5 x3
75 x3
70 x5
65 x5
60 x8

Laterals

7.5k DB 4 x8

Dumbell Skulls

12.5 x8
15 x8
17.5 x7
15 x8
15 x8

Hammer curl

10 x5
14 x5
18 x5
20 x6
20 x4 (too heavy)

Cardio: 20 mins fast incline walking

NB:

Pleased with the OHP today, feeling strong and technique was smooth

Nsuns 531 is a lot of volume on the main lift, so just kept accessory work quick and brief

BW upon waking was 90.9k

 

[Keys]

Lower (DL focus)

Front Squat

Bar x few sets
40 x3
60 x3
80 x3
100 x3
110 x3

DL

60 x3,3
100
140
170
190
212.5 x3

Deficit DL

140 x3
160 x3
170 x3

Calves

60 x8
60 x7
60 x6

Leg Extensions

40 x10
50 x10
60 x10
65 x8

Single Leg Ham curl

20 x6
25 x6
30 x9

Cardio: 20 mins incline fast walk

NB:

Deadlifts felt very heavy warming up, maybe because I'd done front squats prior. The 212.5 x3 moved well and is the most I've done for a triple this year.

Tried deficit DL @doink suggestion, back was completely blown after doing them, but 100% an excellent addition

BW was 91kg this AM

 

[Keys]

UPPER

Bench Press

Bar x many
60 x5
80 x5
100 x5
120 x5
130 x3
135 x2

Dumbell Shoulder Press

15 x8
20 x6
25 x6
30 x6
35 x5

Nautilus Pulldown

3 x6 progressive
140 x6 top set

Hammer Tri Ext

3 x8 progressive
40 x8 top set

NB:

Good session. Bench felt slow and heavy, I'm trying to lower under more control and not bounce though.

Everything else felt good.