Cycle 4 Day 1

Warmup

2 rounds

20 double unders * rope broke rep 19 1st rd...dammit)

10 x squats

15 x situps (abmat)

15 x Hip Ext

Back Squat

8 x 20kg

5 x 40kg

3 x 60kg

2 x 70kg *

3 x 60kg

5 x 60kg

5 x 60kg

10 x 50kg

10 x 50kg

* I planned to do a 3 rep max , but for some reason I had zero power or drive in my legs. My pb for 3RM is something like 92.5kg which was a long time ago and I haven't done back squats since last Oct I think, but surely I haven't lost THAT MUCH strength. Did a bunch of sets after the 70kg to just try and see if I had my form down and get some volume. Needless to say I will have to start squatting again...alot.

Food

Breakfast

4 eggs, milk, chives, pepper (scrambled)

1 x Coffee (percolated, milk, no sugar)

1 x teaspoon of almond butter

6 x Fish oil

1 x Mag/calc tablet

Mid morning

2 x Chicken kebabs (left overs)

1 x Can of coconut milk

2 x slices of deli ham

Early arvo

sardines, avocado, 1.5 teaspoons mayo

Went to engagement party of one of my staff

2 x beers

1 x mini spring roll

Dinner

1 x beer

chicken & coleslaw, egg salad, 4 chips ...yep thats right, four

Before bed

6 x fish oil

1 x mag/calc tablet