Overview: Week 49.
(01/08- 07/08).
[Summary: cutting, 72.6kg (07/08), fasting (16h, 5 days/week, 2 meals/day), carb-up (04-05/08, 2 days/week, 4 meals/day), Squat: (estimated 1RM)= 170-175 (2x/week), Bench Press: (estimated 1RM)= 130-132.5 (3x/week), Deadlift: (estimated 1RM)= 200-205 (1x/week), creatine (10g, 2 days/week), amap: as many as possible].

Day 337 (60min).
a. Squat (high bar, belt).
(5x72.5, 5x92.5, 3x110), 3x127.5, 2x3@145.
b. Bench Press (1st rep paused).
(5x55, 5x70, 5x82.5), 3x95, 3x107.5, 2x3@120, 8x97.5.
c. Deadlift (sumo, belt, deadstop, mixed grip).
(5x100, 3x120, 3x140), 2x160, 1x180.
d. Pull-up (weighted, amap): 10xbw+10.
e. Dip (weighted, close grip, amap): 15xbw+40.
f. Wheel Rollout (weighted, amap): 20xbw+10.
g. Barbell Calf Raise (standing, amap): 20x100.

Day 341 (60min).
a. Squat (high bar, belt).
(5x72.5, 5x95, 3x112.5), 3x130, 2x147.5, 2x165.
b. Bench Press (1st rep paused).
(5x55, 5x75, 3x87.5), 3x100, 2x112.5, 1x125, 2x4@112.5.
c. Deadlift (conventional, belt, deadstop, mixed grip).
(5x100, 3x120, 3x140), 2x160, 2x180.
d. Dumbbell Row (bent-over, deadstop, amap): 12x41.5.
e. Dumbbell Fly (incline, amap): 17x14.
f. Dumbbell Tricep Extension (sitting, amap): 17x23.
g. EZ-Bar Concentration Curl (sitting, amap): 16x20.

Παρατηρησεις.
1. προπονησεις: ολα σταθερα, στη σουμο αρση διαλεξα να μην ανεβασω αυτην την εβδομαδα, παμε για την επομενη. παγκος παρασκευης τα κανα χωρις spotter, οτι να ναι.
2. διαιτα (5η εβδομαδα): αυξησα λιγο θερμιδες απο κατι μαλακιες εδω και κει, παρολα αυτα συνεχιζω να χανω.
3. περπατημα: 45χλμ στο πενθημερο.