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7 days to go! it's my off day but i felt full of energy and went out for some sprints.

Training
CND - 5x(20s on, 20s off) sprint intervals

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So far i've fasted ~23 hours since my last meal yesterday. I don't feel hungry and just came back from running. Feels good man. I should have been doing this regularly. my gymboss battery died so i had a reason not to, but i have fresh ones in now so have no more excuses. Ofcourse i'll probably get cripling doms tomorrow as im due to squat, but whatever, lets just get lean first then I can figure out how to get squat strong while staying lean. Lol.

Have 9 days left and still fat so need to ramp things up. It's a rest day, Sunday. I'm fasting (20hrs so far) and just finished a caffeinated treadmill session -  25 mins, 2km.

i'm also going to take 200mg caffeine 2x a day, every day for the next 9 days. just to get a bit more fat loss in.

But i'm not dieting every day. maybe next sat/sun fasted like today, maybe just plain diet mon and fri but weds and thurs i'll eat at maintenance or whatever. Tuesday i haven't decided because i wanna be strong for at least 1 day.

 Also have to fit in conditioning somehow and have been thinking daily fasted treadmill walk too. lol.

can't wait to be lean again

Considering i can't even seem to be a lean 85kg and i'd like to be a lean 90-95kg, yeah maybe. lol. Downside is one of the reasons i wanna be a lean 90-95 is to play basketball better and yet catch 22 i wont be able to play anymore in good conscious sucks.

Training
FBS 1Fx127.5, 0Fx132.5
BS 1x137.5
OHP 4x5x60, 3x60
CND - 2km in 19mins, 2.12km in 20 mins.

Squat notes:
technically my form was immaculate on warmups with 100kg. But 127.5kg just owned me and after that i wasn't up for any more squatting. will try again friday... sigh.

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bad day for lifting, just felt weak, lack of sleep last night caught up with me, maybe total of 4 hours, felt like i was awake or in shallow sleep through the night.

Curled 50kg for 5 reps. Not strict. Come at me brahs.

decided to a refeed, my fav refeed food is ofc a meatt pizza w/ bbq sauce. plenty of carbs, over 200g worth and delicious while protein and fat are about 50g each for the lot, i'm ok with the fat because i dont eat any other fat except for 3 eggs in the morning

now this shud mean i can max out PR weds! not like i wud have got lean by holding off refeed til weds, after which wud have wasted training for the week.

have 2 weeks to get lean before i leave, shud be enuf time, im starting to see faint torso definition coming in. need to add in more conditioning though to really get there but dieting makes that complex and full of pitfalls wrt gym performance.

I felt sick today, cold symptoms, didn't feel strong and even warmups were hard, like front squatting 6x60kg warmups felt like a 6RM.

BW: 86.2kg/190lb

Training
FBS 2x127.5, 0Fx137
BS 1x135, 0Fx142.5, 3x5x120
WCU 2x89.6, 2x94.6, 2x99.6, 2x104.6, 3x99.6, 5x97.1, 6x92.1

Squat notes:
The good news is ive made 127.5kg double warmup repeatable. Bad news is, i've not been able to progres my max single since i got 136kg on monday i think it was. Oh well bring on next week, looking forward to a new crack at a single PR. The alternative is to progress the double up to 130kg, that wud be cool too. Idk, will see.

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Exactly ^!

Lol so suppose i listen to this awesome textbook advice and say ok my true max is 140kg (lol) and then i dutifully calculate 80% of that which is 112.5kg, so i take off 20+kg off the bar straight away to be a good and educated trainee. I spend the next 6-8 weeks doing a lot of reps with 112.5kg, would i become stronger or weaker? I'll tell you for a fact i'd become weaker. So there is something missing here in all of this chatter of true maxes and percentages, and that's stronger and weaker, that's all there is to it. Either you're getting stronger or you're not. And i'm not hence all this angst

It's part of the conventional advice to do volume for sets of 5-8 with 80-85%. I'm not opposed but at this point i could just use RSR and say fuck that, i'm going to make 120kg my training weight and build up from 6x2x120 up to 6x6x120 over 3 weeks and last time i did that RSR1 that took me up to a 155kg squat while maxing 2-3x a week. The following time i did RSR with 130kg, 6x2x130 up to 4x6x130 which got me up to 145/160/170kg which also included regular maxing. But this time without RSR, i'm stuck at 140kg, which i believe now is because my FS is too high that it's affecting the subsequent BS but i haven't checked that by changing my FS. Idk.