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Powerlifting comp done on 31st March! Hit:
200kg/440lb squat
145kg/319lb bench
240kg/528lb deadlift

Sup all. Previously had a log here with the purpose of hitting 5/3/4 plates on SBD in 2018.
I managed to hit:
- Squat: 185kg/407lbs
- Bench: 140kg/308lbs
- Deadlift 210kg/462lbs

It's now time...

Definitely! Only trained with the coach for 12 weeks, will be competing next March. I don’t want to log his workouts here or it’ll giveaway the programming, I hit just log the PRs

Got a coach, new PB's:
- 185kg Squat
- 140kg Bench
- 210kg Deadlift

Going to start another GZCL template that I can find today. Maybe I should have started with something less intense than UHF lol.

Still on the way to 5/4/3!

UHF WEEK 4 day 2
Bench
20kg/44lbs x 30
60kg/142lbs x 5
80kg/176lbs x 3
100kg/220lbs x 1
110kg/242lbs x 1
122.5kg/270lbs x 1,1,1,1,2

Pause squats

UHF WEEK 4 DAY 1
Squats:
20kg/44lbs x 10
60kg/132lbs x 5
80kg/176lbs x 2
100kg/220lbs x 2
120kg/264lbs x 1
142.5kg/313lbs x 1,1,1,1,1

Incline bench

Still haven't trained this week.... not sure how I'm going to make this up. Confirmed worst cycle of UHF ever run by anyone

UHF WEEK 3 Day 2
Pause Squats
20kg/44lbs x 5
60kg/132lbs x 3
80kg/176lbs x 2
100kg/220lbs x 2
120kg/264lbs x 1,1,1,1,1,1,1,1,1,3

Bench
20kg/44lbs x 10

WEEK 3 Day 1
Squats
20kg/44lbs x 10
60kg/132lbs x 5
90kg/198lbs x 2
112.5kg/247.5lbs x 1
132.5kg/291.5lbs x 3
140kg/308lbs x 2,2
147.5kg/324.5lbs x 1,1,2

WEEK 2 DAY 4
Paused Deadlifts
60kg x 5
80kg x 2
100kg x 2
122.5kg x 2,2,2,2,2,2,2,2

Skipped the rest and day 5. If i don't make any gains this cycle I know it's all on me. Might start...

I mean I’m kind of glad my legs will finally catch up, but not being able to bench is horrible :(

WEEK 2 DAY 3
3” deficit deadlift 4x3+
60kg from floor x 5
60kg deficit x 3
100kg x 3
120kg x...

WEEK 2 DAY 2
Bench 4x3+
20kg x 10
40kg x 10
60kg/132lbs x 8

Still painful doing these, sucks to be at less than 50% bench :9

Pause squats 8x2
20kg x 10

Back was EXTREMELY painful on saturday for some reason so I skipped gym on the weekend.

UHF WEEK 2 DAY 1

Squats 4x3+
20kg x 10
60kg x 5
80kg x 3
100kg x 1
120kg x 1

Only lower body exercise today is deficit deadlifts. Skipping today and I'll add them tomorrow. Did some rehab work today (stretching and using lacrosse ball in my pec0

WEEK 1 DAY 3
3" Deficit Deadlift 3x4+
60kg x 5 (from floor)
60kg x 5 (deficit)
90kg x 3
110kg x 1
125kg x 1
142.5kg x 4,4,4

Didn't do AMRAP. Did one rep from the floor after these and it...

WEEK 1 DAY 2
Pause Squats 7x3+
20kg x 10
60kg x 3
80kg x 3
105kg x 3,3,3,3,3,3,5

Left a lot in the tank on AMRAP set. Don't want to go too hard on the first cycle as I'm not sure how my body...

My lower body needs to catch up to my bench anyway so I started today:

WEEK 1 DAY 1
Squats 3x4+
20kg/44lbs x 10
60kg/132lbs x 5
80kg/176lbs x 3
100kg/220lbs x 1
110kg/242 x 1
127.5kg/280lbs...

Feeling better today, pec is sore to the touch and under heavy pushing (Was moving furniture around). Kept ice on it for 20 minutes today and lightly stretched.

Going to start using GZCL's...

Upper:
OHP 2x3
20kg x 10
30kg x 5
40kg x 3
50kg x 1
62.5kg x 1
70kg x 3,3

Bench 5x5