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    Week 3, Day 4

    W3D4 Saturday 28.05.22


    Bodyweight down from 97.5kg to 94kg over last 4 weeks

    Log Press - Belt, 3:30 rest
    52 X 4
    62 X 4
    64.5 X 3 @10
    54.5 X 4
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    Week 3, Day 3

    W3D3 Friday 27.05.22


    Comp Bench - 4:00
    Work to
    105 X 1
    110 X 1 @8
    95 X 4 X 6

    Comp Deadlift - Belt, 4:00 rest
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    Week 3, Day 2

    Thursday 26.05.22

    RDL - No belt, 2:00 rest
    70 X 8
    100 X 8
    125 X 8
    130 X 8
    135 X 8
    130 X 8
    Finding it tough to judge RPE on a lift like this, trying to maintain very good form
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    Week 3 - Cardio

    Helping my friend move house for 1.5hrs, put the HR monitor on and it was average 145
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    Week 3, Day 1

    W3D1 Wednesday 25.05.22


    Comp Squat - Belt, 4:30 rest
    Work to
    170 x 1
    190 X 1 @9 - stance was a little too wide
    150 X 5 X 3
    155 X 5 - brought stance in, felt much stronger
    155 X 8 @8
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    Week 2, Day 4

    W2D4 Sunday 22.05.22


    5-2-0 HB Squat - No belt, 3:30 rest
    4s to
    120 X 4 @7.5
    125 X 4 @8.5
    115 X 4 X 2
    Challenging to gauge RPE on these
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    Week 2, Day 3

    Saturday W2D3 21.05.22


    Log Press - Belt, 3:30 rest
    42 X 4
    52 X 4
    57 X 4
    64.5 X 3 @9.5
    57 X 4 X 5
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    Week 2, Day 2

    Friday 20.05.22


    Comp Bench - 3:30 rest
    Work to
    100 X 1
    110 X 1 @8.5
    95 X 4 X 5
    Last couple backoffs were real grinders, RPE on the top set seemed accurate though
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    Week 2, Day 1

    W2D1 Weds 18.05.22


    Comp Squat - Belt, 4:30 rest
    Work to
    150 X 1
    170 X 1
    180 X 3 @8.5
    152.5 X 5 X 5
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    Week 1, Day 4

    W1D4 Sunday 16.05.22


    5-2-0 HB Squat - No belt, 3:30 rest
    70 X 4
    100 X 4
    120 X 4 @7
    120 X 4 @8
    125 X 4 @9.5
    112.4 X 4
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    Week 1, Day 3

    W1D3 Saturday 14.05.22


    Log Press - Belt, 3:00 rest
    42 X 4
    52 X 4
    62 X 4 @8
    57 X 4 X 3

    RDL - No belt, 2:00 rest
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    W1d2

    W1D2 Friday 13.05.22


    Comp Bench - 3:30 rest
    Work to
    100 X 1
    107.5 X 1 @7.5
    92.5 X 4 X 4

    Comp Deadlift - Belt, 3:30 rest
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    Week 2, Day 1 - Developmental block

    Wednesday 11.05.22 W1D1


    Comp Squat - Belt, 3:30 rest
    Work to
    140 X 1
    160 X 1
    180 X 1 @8
    147.5 X 5 X 4
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    Life

    I didn't train for 3 weeks, puppy life, other personal life issues and a large workload ran me into the ground. I got into this horrible mental block thinking it would just be 1 week off but I...
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    Week 5, Day 4, Week 1, Day 1 - Developmental / Strength block

    They definitely both have their upsides and downsides, I forgot how hard lower reps were. I think high is easier for me



    Sunday 10.04.22 W5D4

    I really can't remember what I did in this...
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    Week 5, Day 3

    Hi dude. It's all in KG


    Friday W5D3 08.04.22


    Comp Bench - 3:30 rest
    60 X 6
    75 X 6
    90 X 6
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    Week 5, Day 2

    Wednesday W5D2 06.04.22


    Comp Squat - Belt, 3:30 rest
    70 X 6
    100 X 6
    125 X 6
    150 X 6
    160 X 6 @6.5
    165 X 6 @8
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    Week 5 Saturday and Sunday , Week 4 Day 1

    Week 5

    Just circuit training at home as still felt too sick to do much




    W4D1 Monday

    1hr BJJ
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    Week 5, Day 1

    Friday W5D1 01.04.22

    Had a bad cold since Sunday evening, testing negative for Covid. Thought I'd be clear by Thursday but it's Friday now and I'm still pretty bad. Got a really bad cough, high...
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    Week 4, Day 4

    Sunday W4D4 27.03.22


    Comp Bench - 3:00 rest
    60 x 6
    75 x 6
    90 x 6
    97.5 x 6 @8
    90 x 6
    90 x 6
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