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any recommendations for 9 and 12 week block Sheiko routines? BTW, Sheiko has a 9 week routine?

Hello fam, Currently I am planning out a meet prep a good 6 months down the road after my next meet coming up in November, by using you guessed it Sheiko programs. Now currently I see a lot of people...

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Derek, what do you suggest when one has been consuming Pre-workout supplements for almost every workout for the past I don't know like 3-4 years? When do you recommend the usage of pre-workout...

Went into the meet waaay overreached... Cut water weight to make the 198s, missed it by 1 lb, slept on the floor the night before, got lost on the way to the meet lol...


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Deloads suck man. I actually feel bad during a deload, like I'm a piece of Sh*t type bad. It's also a great time to catch up on other things you've been neglecting for sure... I started to write...

I'm back to posting again. I've been lurking here and there maybe about twice a month. lol.

BW:207.8lb

*Leave 3 reps in the tank*

Push-

Paused Bench press(2 second pause)- 235 x 2 , 2, 1

How'd this happen? lol. That was weird. Anyways VEGAS!! Have fun bro..

Congrats again Brett. I don't know how I posted up in Frmrhoss' log, that **** is ridiculous. I swear i posted on your log. Either way, congrats playa!

Congrats Bretty!
After reading your write-up I can honestly say you are mentally ready to take it to the next level bro. Very impressive showing and a WIN to boot. You looked diced and jacked brah!!...

Got done with micro 1 w/ pull. Great pump.

BW:206.6lb

Underhand pull-up- BW+20lb x5,4
Underhand pull-up - BWx8,7
Underhand EZ Row- 135x11,9
EZ bar curl- 80x12,9
DB side laterals-15x25,20,20...

Today was my first leg day of this intro. Hit up High bar squats for the first time and pretty sure I left a little more than 3 reps in the tank.

*Leave 3 reps on all sets*

BW:203.6lb

Legs...

You're a Big mofo.

In for the "OMG Brett, have you been doing drugs? You look so thin!" comment.

"...Lost a front wheel...." fail. In all honesty, how'd you get back to homebase?

Deloaded for about a week in a half and just started my new routine today w/ Push..

BW:203.4 lb

Flat Med. grip bench- 245x5,4

DB Flyes- 50 x 7, 6

Flat Med. grip bench- 215x5,5- paused...

I agree with you on raw lifting being boring to watch, but it's always like that no matter how much you're lifting. Watching a straining 1-RM, regardless of the weight is better to watch than let's...

Was this a deadlift only meet or push/pull? I agree with Brett, at least you prepared and went for it. Head up dude, you'll get it!

Xtend shirt FTW!! I'm also thinking since your doing JTS, you're also using a double OH grip?

Hey Brett, you're doing great as far as I can tell man. I don't know the mental games of contest prep, but I'm pretty sure it's rough on the psyche as well as the emotions, but it seems this time...