dgranillo

## 0 Macros
155 Carb
135 Protonz
 80 Fat

Give at least 1 fuck/day.

## gist:017726f89e9b8611b400
Warmup
  Band Pullaparts
  Shoulder Dislocations
  Roll out
    Upper Back
    Lats

Paused Bench
  95x5x5
OHP

## 0 Macros
155 Carb
135 Protonz
 70 Fat

Week 3, lifts should be heavy, but the volume is dropping in preparation for next week. Essentially a heavy recovery week.

## 0 Macros
125 Carb
135 Protonz
 70 Fat

## 0 Macros
 85 Carb
135 Protonz
 70 Fat

## 1
Deadlift
  215x4x4
P. Squat
  215x2x2
Accessories
  Legs, Abs

## 0 Macros
 85 Carb
135 Protonz
 70 Fat

3-4 Liters Water

## 0 Macros
100 Carb
135 Protonz
 65 Fat

## 0 Info
Macros

120 Carb
135 Protonz
 60 Fat

## 0 Info
MACROS this week.
  Protein: 135
  Fat: 55
  Carb: 145

+ means AMRAP (as many reps as possible) the last set. If you don't get extra reps, that's fine.
! means explosive. These are days we focus on power/rate of force production instead of brute strength. Stay tight.

Over the next 6 weeks we'll lessen the volume, increase the intensity (weight), and slowly increase the cardio. The week leading up to your show we can test a couple rep-maxes if you're up to it/have the energy. Either way, the lighter you get, the less total weight we'll lift each week. If we can keep your recovery on point, we might even cheat our way into some strength gains during all this.
	Warmup
	Band Pullaparts
	Shoulder Dislocations
	Roll out
	Upper Back
	Lats

	Paused Bench
	95x5x5
	OHP
	155 Carb
	135 Protonz
	70 Fat

	Week 3, lifts should be heavy, but the volume is dropping in preparation for next week. Essentially a heavy recovery week.
	MACROS this week.
	Protein: 135
	Fat: 55
	Carb: 145

	+ means AMRAP (as many reps as possible) the last set. If you don't get extra reps, that's fine.
	! means explosive. These are days we focus on power/rate of force production instead of brute strength. Stay tight.

	Over the next 6 weeks we'll lessen the volume, increase the intensity (weight), and slowly increase the cardio. The week leading up to your show we can test a couple rep-maxes if you're up to it/have the energy. Either way, the lighter you get, the less total weight we'll lift each week. If we can keep your recovery on point, we might even cheat our way into some strength gains during all this.