Maintenance
3 week
Deadlift
DL up to 177.5 kg x 5
Pistols - 2 sets of 7, 1 set of 6
Front plank with alternating elbow touches - 2 x 28, 1 x 26
Bench
BP - Up to 95 kg x 5
TRX Row - 5 x 8
Standing DB Press - 5 x 8 x 16 kg
Squat
Squat - Up to 127.5 kg x 5
SLDL - 2 x 12, 1 x 11 x 20 kg
Side plank with 5 kg plate external rotations - 1 x 13, 2 x 12
Military Press
MP - Up to 60 kg x 5
Pullups - 7 x 5, 3 x 4
Pushups - 2 x 15, 1 x 14
Repeating the main lift cycle but increasing by pulling by 1 rep. Not ambitious as it's the fasting month.
5 week.
Deadlift day:
DL - Up to 167.5 kg x 7 (no belt)
Pistols - 2 x 7, 1 x 6 each leg
Pushup plank with alternating elbow touches - 2 x 28, 1 x 26
Bench day:
BP - Up to 90 kg x 7
TRX inverted rows - 5 x 8
Standing DB press - 5 x 8 x 16 kg each side
Squat day:
Squat - Up to 120 kg x 7
SLDL - 2 x 12, 1 x 11 x 20 kg
Side plank + DB external rotations - 1 x 13, 2 x 12 x 5 kg
MP day:
MP - Up to 57.5 x 7
Pullups - 7 x 5, 3 x 4
Pushups - 2 x 15, 1 x 14
ICU rotation over. Maintained numbers. Time to increase it.