5/3/1 week 1 rotation 3 (dont like the word cycle lolol, especially when im a natty for life) This rotation im doing triumverant with a condition day. other then that i aim to do 3 jogs per week and other twice a week i.e karate, tennis, etc) static stretching after everything lololol.
Dont remember what weights i used on other sets got my *5 *5 tho obviously lololol
8@110kg was probably good for 1 or 2 more as well. I love deloads. 8 reps is what i got last rotation week 1 but 5kgs heavier this time.
Chins Bw 50 reps took me heaps of sets lol (did have a flanelette shirt on lol and thick bar for chins tho) 10,8,8,6,6,6,6
Shoulder db press 30kg*10*10*7 meh 25kg*10 25kg*9 meh lololol will try 27.5 next week see if i can get 5*10
static stretched everything (neck still not better but was able to stretch it with good rom again)
my other days will look like
bench (see above)
squat 5/3/1, Leg curls superset with seated calf raise 5*10, abs superset with supermans 5*10
Cleans, deads 5/3/1, squats 5*10
mILITaries 5/3/1, fist pushups 75-100 reps with weights once i can do them in 5 sets, pullups 50 reps
Randy courture grappling circuit /w accessories afterwards. xoxox