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    Week 2, Day 3

    Saturday W2D3 16.10.21


    Log Press - Belt, 2:30 rest
    42 X 8
    52 X 8 X 2
    54.5 X 8
    54.5 X 8 @8.5

    SSB Squat - 2:00 rest
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    Week 2, Day 2

    Weds 13.10.21 W2D2


    Comp Bench - 2:30 rest
    70 x 8
    85 x 8
    90 x 8 @8.5
    85 x 8 @9
    80 x 8 @9
    Shorter rest / high reps the RPE goes up really quick. Wasn't meant to go above @8
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    Week 2, Day 1

    Tuesday 12.10.21 W2D1

    Worsley has sent me new program, luckily a lot of the stuff is close to what I was programming anyway


    Comp Squat - Belt, 2:30 rest
    145 X 8
    150 X 8
    150 X 8
    150 X 8 @7
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    Week 1, Day 4

    Sunday W1D4 10.10.21

    Bodyweight 93.5kg. Down from just under 98 10 or so weeks ago

    Log Press - Belt, 2:00 rest
    42 X 8
    52 X 8
    52 X 8
    52 X 8 @9
    47 X 8
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    Week 1, Day 3

    Sat W1D3 09.10.21


    SSB Squat - No belt, 2:30 rest
    work to
    110 x 10 @5-6 RPE
    120 x 10 @7.5
    120 x 10 @8.5
    Judging RPE on higher rep sets is tough
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    Week 1, Day 2

    Thurs 07.10.21 W1D2


    Comp Bench - 2:30 rest
    70 X 8
    80 X 8
    85 X 8
    87.5 X 7
    85 X 7
    80 X 7
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    Week 8, Day 4, Week 1, Day 1

    My gym is great! I will upload some side videos from old Vs new. Doesn't look that different right now though


    Mon 04.10.21 W8D4

    Arms/shoulders
    Cardio
    1hr total 140HR
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    Week 8, Day 3

    Sunday W8D3 03.10.21


    Deadlift - Belt, 3:00 rest
    Trying hips higher rather than going by what feels good
    Work to
    145 X 5
    165 X 5
    175 X 5 X 4
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    Week 8, Day 2

    Saturday W8D2 02.10.21


    SSB Squat - No belt, 3:00 rest
    100 X 5
    120 X 5
    130 X 5
    140 X 5 @8.5
    132.5 X 5 X 2
    First time doing these. Felt pretty good
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    Week 8, Day 1

    Thursday 30.09.21


    Comp Squat - belt, 5:00 rest
    Work to
    170 x 1
    190 x 1
    200 x 1
    210 x 1 - 463lb (5kg PB)
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    Week 7. Days 4 + 5

    I forgot to log these sessions

    Monday 29.09.21

    Speed Bench
    Speed Deadlift
    BB Row 2 sets
    Goblet 2 sets

    30 mins cardio 145HR
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    Week 7, Day 3

    Sunday W7D3 26.09.21


    Jump Squats 50 x 6 x 3 // 1:30 rest
    Chins BW x 9 x 3

    Farmers 80s x 2 //
    Broad Jumps x 12 x 2

    Step ups 22.5's x 8 x 3
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    Week 7, Day 2

    Forgot to log this session

    Fri 24.09.21

    Comp Squat 5 min rest
    Work to 170 X 1
    195 X 1 X 3 (430lb)
    Singles all felt around RPE 8 to 8.5 which is where I want them to be

    Bench
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    Week 7, Day 1

    Weds W7D1 22.09.21


    Comp Bench - 4:00 rest
    Work to
    100 X 1
    105 X 1
    115 X 2 + 1 fail
    115 X 1
    I forgot to put the safeties on for bench so I had to roll it off. Strained my rib/intercostal...
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    Week 6, Day 3 + 4

    Monday 20/09/21

    Took the day off work today as feeling very bad mentally. Spent the day with my wife. Chose not to train as I was very sore and low mood.



    Tuesday 21/09/21

    1hr of
    Plyos
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    Week 6, Day 2

    Sunday W6D2 19.09.21


    Comp Bench - 4:30 rest
    Work to
    100 X 1
    110 X 3 @9
    110 X 3 @8
    110 X 3 @9.5
    70 X 3 X 8 - Speed bench EMOM
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    Week 6, Day 1

    Wednesday W6D1 15.09.21


    Comp Squat - Belt, 5:00 rest
    Work to
    145 X 3
    170 X 1
    185 X 3 X 2
    185 X 4
    PB on volume in a single session
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    Week 5, Day 5

    Monday W5D5 13.09.21


    Chins BW X 8 X 4
    Split Squats 22.5s X 10 X 4 // ab wheel
    Step Ups 22.5s X 7 X 4
    Hammer Curls 12.5s X 13 X 4 //
    Pressdowns Stack 12 X 10 X 4
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    Week 5, Day 4

    Sunday W5D4 12.09.12


    Jump Squat - 1:00 rest
    50 X 5 X 5

    Comp Deadlift - Belt, 5:00 rest
    Work to
    205 X 1
    220 X 3 @10 - 485lb
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    Week 5, Day 3

    Friday W5D3 11.09.21


    Comp Bench - 4:00 rest
    Work to
    110 X 1
    120 X 2 @10 - 264lb
    110 X 3
    107.5 X 3
    107.5 X 5 @10
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