PLANS

Gonna do the RSR again, but the extended Masters version. So only 2 squat days a week 80% this round will be 125kg. Need to remember to eat more.
Week 1
day1 6x2 @ 80%
day2 6x3 @ 80%

Week 2
day3 6x2 @ 80%
day1 6x4 @ 80%


Week 3
day2 6x2 @ 80%
day3 6x5 @ 80%



Week 4
day1 6x2 @ 80%
day2 6x6 @ 80%


Week 5
day3 6x2 @ 80%
day1 5x5 @ 85%

Week 6
day2 6x2 @ 80%
day3 4x4 @ 90%

Week 7
day1 6x2 @ 80%
day2 3x3 @ 95%

Week 8
day3 6x2 @ 80%
day1 2x2 @ 100%

Week 9
day2 6x2 @ 80%
day3 2x1 @ 105%


I'll do the same deadlift routine but with a 535 projected max, and I think I'll most or all my pulling off a platform, with chains.

Wk 1 - 425 x 2 x 5
Wk 2 - 455 x 1 x 5
Wk 3 - 455 x 2 x 4
Wk 4 - 455 x 1 x 5
Wk 5 - 480 x 2 x 3
Wk 6 - 455 x 1 x 5
Wk 7 - 505 x 2 x 2
Wk 8 - 455 x 1 x 5
Wk 9 MAX!
Off a platform with chains would be tough...but I think I can handle it and I think it'll dramatically improve my lifts.

Pressing will continue to be what I've been doing with a few switches

Monday
KB C&P
3rd pin press

Tuesday
OHP ladders
2 DB press

Friday
Chain bench
Floor press

Saturday
DB bench
laterals/raises/flys

Non squat days will be 50 reps in 20 minutes thing with one day being OHSQ and one being FSQ+chains. FSQ+chains will be after heavy days so on tuesdays and OHSQ will be after light days so Saturdays. Power snatch and clean will continue on the chad program.

Continue with swings for cardio. Remember to Be careful with assistance.