*Body weight before
81,1kg
*Maxes before
170kg super easy
95kg grind bench
200kg deadlift, because 212,5kg got red lighted because of a unlocked knee.
*Program - over/under 80kg
Over 80kg first 4 weeks of 37 then 2 days of 31 and got the notice that in 12 weeks I could qualify for nationals. Used the 32 week 1 day 2 to peek my squat and bench and estimated my deadlift. Used 180kg true squat max, 105kg inflated bench and 220kg guess deadlift. Then did the full 12 week medium load.
*Did you modify it? yes/no
Yes, added soms biceps and rear shoulder work. Should have added more triceps
*Body weight after
Bulked up to 87kg and began dieting 5 weeks out
81,8kg on meetday
*Maxes after
Easy 200kg squat
105kg bench, Grinder from hel
225kg deadlift, did 240 because I needed 545kg to qualify, it did move but not much. So a +65kg meetPR.
*Any other thoughts/feedback
Gave it my all, no alcohol, enough sleep and almost never missing a meal. When properly executed this program is pure gold and I'm looking forward to more gains.,