Haven't posted in a while but celebrating a 6.95kg loss since the start of the programme! 🎉 Next step is to get over the 7kg line.....want to end the programme as close to 100kg as I can (currently 105kg)!

220x10 PB for me with a lot left in the tank! End of the Anaconda Protocol which we used as a GPP block to build work capacity with light 10x10's as I haven't been consistent in a long time with injuries so my GPP is very bad! My posterior is a million miles ahead of everything else now at the moment so a quad dominant block next will sort out a lot of things for my overhead and deadlift!

95kg log after a 250kg silver dollar deadlift absolutely buzzing with after a rough 2 weeks of being sick 🫡💪🏼

tried to see where my 3rm was tonight. managed to hit it at 1.5kg below my 1RM soo im guessing my 1RM might have changed now! 💪🏼💪🏼

Undulation is the system of rotating heavy neural work with lower-stress pattern or volume work so you can keep progressing without cooking your nervous system. When you reach an advanced level of strength, your body simply can’t tolerate hitting high-neural lifts every 7 days. The loads are too heavy, the positions too demanding, and the recovery cost too high. This is especially true for deadlifts, squats, and any movement where the hinge pattern is heavily taxed. Instead of forcing weekly heavy days, you cycle the stress: • Week 1 — Neural / HeavyHigh-intensity lifts, top-end strength work, maximal intent.This creates the adaptation. • Week 2 — Pattern / Positional WorkGood mornings, tempo hinge work, RDLs, accessories, and bar-speed builders.This drives recovery while still improving the movement. • Week 3 — Neural againYou come back fresh, faster, and able to express more strength. Undulation lets you build strength without falling into the trap most lifters hit: getting strong enough to stall because they keep training like intermediates.Once you’re lifting at an advanced level — especially approaching 3× bodyweight deadlifts — your nervous system needs 10–14 days between true neural exposures. Undulation gives you that spacing without losing momentum. This is how you keep strength climbing year after year instead of burning out, hurting yourself, or hitting the same number over and over.