[Rich Williams]

Thanks for the responses. The 10mg Dbol / 50mg Var stack is interesting. Would that help mitigate the E2 drop?

[Rich Williams]

Sunday April 25 – Pull
BB SLDL – 2
135kgx7 / 115kgx10
+5kg / +5kg
Banded Vertical Lat Pull – 2
RYGx30, 30
Banded Low Row – 2
RYGBx35, / RYGBBx35
Plate Pullovers – Cluster
20kgx13/13/13/13 (52) 20 sec rest
+4 reps
BB High Row – 2
53.5kgx10 / 48.5kgx
+1kg / +1kg
Plate Shrugs – Cluster
20kgx16/16/16/16
+4 reps
Banded Bicep Curls – 3
RYGx15, 25, 20
Plate Forearm Curls – Cluster
15kgx15/15/15/15 20 sec rest

[Rich Williams]

Wed 21 April – Pull
Nothing of note. Some width, thickness, trap, rear delt and bicep work
Fri 23 April – Legs
BB RDL
126kgx7 / 111kgx10
BB Narrow Sissy Squat
Volume sets

Sat 24 April Push
BB Low Incline Bench Press – 2
76kgx6 / 66kgx12
1kg / 1kg -1 rep
BB High Incline Bench Press – 2
66kgx6 / 56kgx12
3.5kg / 3.5kg
BB Close Grip Bench Press – 2
70kgx9 / 60kgx15
5kg -3 reps / 5kg
DB Banded Mid Incline Fly – 3
12kgx15 / 16kgx12 / 18kgx10
DB Banded Side Laterals – 2
12kgx12
EZ Skull Crushers – 1
27.5kgx11
Weighted Neck Curls – Cluster
10kgx25/25/25/25 – 20 sec rest

[Rich Williams]

Push
DB Mid Incline Unilateral Bench Press – 2
30kgx8 / 26kgx10
DB Single Arm Overhead Press – 2
28kgx9 / 26kgx9
+2 reps / -1 rep
Weighted Dips (Tricep) – 2
BWx15 / 5kgx14
DB Low Incline Banded Fly – 3
10kgx15 / 12kgx12 / 14kgx12
DB BandedSide Laterals – 2
7kgx20 (Double) / 12kgx20 (Single)
DB French Press – 1
26kgx12

[Rich Williams]

S 17 April
BB Low Incline Bench Press – 2
75kgx6 / 65kgx13
+1.5kg -2 reps / +1.5kg +1 rep
BB High Incline Bench Press – 2
62.5kgx6 / 53.5kgx12
+1.5kg – 2 reps / +1kg
Weighted Dips – 2
22.5kgx6 / 13.25kgx10
DB Banded Side Laterals – 1
10kg – 20
T Bar Row – 2
63.75kgx10 / 53.75kgx15
+1.25kg / +1.25kg
BB Shrug – Double Rest Pause
116kgx11/4/4 (19) 20 sec rp
+1 rep
DB Rear Delt Row – Double Rest Pause
16kg – 12 / 6 / 6 (24) 20 sec rp
+2kg / +1 rep
Plate Pullovers – Cluster
20kgx 12/12/12/12 (46) 20 sec rest
+4 reps

[Rich Williams]

T 13 April – Upper
BB Mid Incline Bench Press – 2
70kgx7 / 61kgx13
DB Single Arm OH Press
28kgx7 / 26kgx10
BB CGBP – 2
65kgx12 / 55kgx15
Banded Single Arm Fly – 1
RYGx30
+4 reps
DB Side Laterals
12kgx20
+2 reps
Horizontal Banded Lat Pull – 2
RYG x 28, 28
+4 reps
BB Rear Delt Row – 1
48.5kgx15
+1kg +1 rep
BB Shrug – Light Cluster
70kg – 15/10/10
Plate Chest Supported Row – Cluster
15kgx12

[Rich Williams]

M 12 April – Lower
Banded Hamstring Curl
RYG X 35 / RYGB x20
Banded Single Leg Adductor
RYGBB x 25,
BB SLDL
130kgx7 / 110kgx10
Banded Single Leg Extensions
RYGB x 35
Banded Fire Hydrants
Heavy Band – 18, 18
+3 reps / +3 reps
Banded Kickbacks
Heavy Band – 20
DB Sissy Squat
14kgx35
DB Bulgarian Split Squat
22kgx15
+2kg
Bodyweight Stairs Calf Raise – Cluster
30/30/30 20 sec rest
+3 reps

[Rich Williams]

Sat April 10 – Pull
Vertical Banded Lat Pull – 2
RYG x 25, 25
T Bar Row – 2
62.5kgx10 / 52.5kgx15
+2.5kg / +2.5kg
BB Rear Delt Raise – 2
52.5kgx10 / 47.5kgx14
+2.5kgx / +2.5kg – 1 rep
SA Plate Lat Row – Continuous Alt Drop Set
20kgx10,9,8
BB Shrug – Cluster
115kgx10/4/4 (18) 20 sec rest
Plate Pullovers – Cluster
20kgx 11/11/11/11 (40) 20 sec rest
+4 reps
Plate Shrugs – Cluster
20kgx15/15/15/15 (45) 20 sec rest
Weighted Neck Curks – Cluster
7.5kgx30/30/30/30 20 sec rest
DB SA Incline Curls – 3
3×15 – 7kg
Plate Reverse Curls – Cluster
10kg x10/15/15 20 sec rest

[Rich Williams]

Fri April 9 – Push

BB Low Incline Bench Press – 2
73.5kgx8 / 63.5kgx12
+1kg +1 rep / +1kg

BB High Incline Bench Press – 2
61kgx8 / 52.5kgx12
+1kg +1rep / +2.5kg – 2 reps

BB CGBP
60kgx10 / 52.5kgx14

Banded Single Arm Fly – 1
RYG Bands x26 es
+6 reps

DB Single Arm Side Laterals – 1
12kgx18
+3 reps

DB French Press
28kgx15
+2kg -3 reps

[Rich Williams]

Thu April 8 – Legs Quad Domjnant
Banded SL Curl – 2
RGx36 / RYGx28 3 sec pause at top
+1 rep / +3 reps
BB Side Squat – 2
31kgx15 / 41kgx10
+1kg / +1kg
Banded SL Extensions – 1
RYGBB Bands x 25 3 sec pauses
+Black Band
BB Heels Elevated Front Squat – 2
50kgx12 / 60kgx8
BB Heels Elevated Narrow Sissy Squat – 1
60kgx12
DB Single Leg Split Squat – 1
20kgx15
+2kg
Banded Fire Hydrants / KickBacks- 2
Heavy Bands – 2×15 es

[Rich Williams]

Sun April 4 Pull
Banded Lat Pull – 2
RYGBB x 20, 20
4 reps / 3 reps
T Bar Row – 2
60kgx10 / 50kgx15
Single Arm Meadows Row – 2
33.75kgx10 / 26.25kgx15
1.25kg / 1.25kg
BB Shrug – 2
115kgx9 / 105kgx12
2.5kg / 2.5kg – 3 reps
Plate Pullovers – Cluster
20kgx 10/10/10/10 (40) 20 sec rest
4 reps
DB Rear Delt Row – Cluster
20kgx12 / 16kgx16
2kg / 1 rep

[Rich Williams]

Down in one for me at the start of the session. This is because I eat 3 hours before training though and I take 30g EAAs so I’m using it as a full MPS spike serving.

[Rich Williams]

Sat April 3 Push
BB Low Incline Bench Press – 2
72.5kgx7 / 62.5kgx12
BB High Incline Bench Press – 2
60kgx7 / 50kgx14
DB Mid Incline Unilateral Press – 2
34kgx4 / 28kgx7
DB SA OH Press – 2
30kgx4 / 26kgx8
Banded Fly – 1 –
RYG Bands x20 es
DB Banded Side Laterals – 1
10kgx15
+2kg -5 reps
Weighted Neck Curl – Cluster
6.25kgx30/30/30/30
+1.25kg

[Rich Williams]

Lower Quad Domjnant
Banded SL Curl – 2
RGx35 / RYGx25 3 sec pause at top
+5 reps / +5 reps
BB Side Squat – 2
30kgx15 / 40kgx10
-2.5kg +3 reps / +2.5kg
BB Heels Elevated Squat – L/BO
101kgx8 / 91kgx12
+1kg 1 rep / +1kg
BB Hip Thrust – 1×15-20
70kgx20 / 82.5kgx15
+5kg / +2.5kg
Banded SL Extensions – 1
RYGB Bands x 25 3 sec pauses
+5 reps
Banded SL Hamstring Curl – 1
RYGB Bands x20 3 sex pauses
+5 reps
DB Single Leg Split Squat – 1
18kgx15
+2kg +3 reps
DB RDL – 1
36kgx12 2 sec pause in stretch
Bodyweight Stairs Calf Raise – Cluster
28/28/28 20 sec rest
+3 reps

[Rich Williams]

W – Arms / Neck
EZ Bar Curl – 1
41kgx8
+1kg -4 reps
EZ Bar Skull Crushers / CGBP – 1
41kgx5/12
+1kg -1/3 reps
EZ Bar Reverse Partials – 2
22.5kgx21 (Top) / 26 (Bottom) / 17.5kgx25
+1 rep / +1 rep /
DB Incline Curls – 1
12kgx14
+1 rep
DB French Press – 1
26kgx18
+2kg
Banded Extensions – 1
Red Yellow Green Bands x 19
+1 rep
Weighted Neck Curl – Cluster
5kgx30/30/30/30 20 sec rest
+1.25kg