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    Week 6, Day 4

    Sunday W6D4 27.11.22


    Wide Stance LB Squat - Belt, 2:00 rest
    work to
    145 x 3
    165 x 3
    180 x 3 @0.28ms

    WG Tempo 3-2-0 Bench - 2:30 rest
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    Week 6, Day 3

    Saturday W6D3 26.11.22


    2" Deficit Deadlift - Belt, 4:00 rest
    Work to
    200 x 1 @0.37ms
    220 x 3 @0.14ms / RPE10
    200 x 3 x 3

    Reverse SSB FS - Belt, 2:00 rest
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    Week 6, Day 2

    Friday W6D2 25.11.22


    CG Comp Bench - 3:30 rest
    work to
    110 x 3 @0.16ms / RPE9
    100 x 4 x 5
    102.5 x 4 x 2

    Straight arm pulldown // 4x10
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    W6d1

    Wednesday W6D1 23.11.22


    HB Squat - Belt, 4:00 rest
    work to
    175 x 1 @0.42ms
    190 x 3 @0.17ms (420lb)
    175 x 3 x 4
    Last 2 sets dropped to 35% velocity loss
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    Week 4 & 5

    Just recording the MS times for the big lifts as this site is basically impossible to use on my phone now.

    W4D2
    CG Comp Bench
    105 x 4 @0.19ms
    6 back offs

    W4D3
    Deficit DL
    205 x 3 @0.29ms /...
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    Week 4, Day 1

    Wednesday W4D1 09.11.22

    I'm repeating week 3 again as Covid really messed up last week.

    Bodyweight 96.7kg, gaining a little too fast


    AM

    HB Squat - Belt, 4:00 rest
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    Week 3, Day 3

    Sunday W3D3 06.11.22

    Pushed everything back a day I was feeling so beat up


    2" Deficit DL - belt, 3:30 rest
    Work to
    190 X 1
    205 X 3 @0.25ms / RPE7.5, overshot this a bit
    185 X 4 X 4
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    Week 3, Day 2

    Friday W3D2 04.11.22


    CG Comp Bench - 3:30 rest
    Work to
    105 X 5 @9
    95 X 5 X 6
    Last set did wide grip, felt way stronger, much faster velocity

    Can't remember exactly what else I did - it...
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    Week 3, Day 1

    Wednesday W3D1 02.11.22


    HB Squat - Belt, 4:00 rest
    Close stance, WL shoes
    Work to
    150 X 1
    170 X 4 @0.31ms / 8RPE
    152.5 X 5 X 6
    Going until breaching 25% velocity loss
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    Week 2, Day 4 and week 3

    Sunday 23.10.22


    Log
    3 sets

    Comp Squat
    3 light sets
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    Week 2, Day 3

    W2D3 Saturday 22.10.22


    2" Deficit Comp Deadlift - Belt, 3:00 rest
    Work to
    175 X 1
    192.5 X 3 @0.38ms
    197.5 X 3 @0.32ms / RPE7
    180 X 4 X 6
    Second rep was faster than the first on every set
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    Week 2, Day 2

    W2D2 Friday 21.10.22


    CG Comp Bench - 3:00 rest
    Work to
    95 X 1
    102.5 X 5 @0.21 ms / 8.5RPE
    92.5 X 6 X 5
    Kept going until over 25% velocity loss
    Was struggling to set up as my hamstring was...
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    Week 2, Day 1

    W2D1 Weds 19.10.22


    High Bar Squat - Belt, 3:00 rest
    Work to
    150 X 1
    162.5 X 5 @0.37ms, RPE7 I think
    147.5 X 6 X 6
    Plan was to keep going until I hit over 25% velocity loss
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    Week 1, Day 4

    W1D4 Sunday 16.10.22

    Had some stomach troubles today, spent about 30 mins in the toilet, had to cut the session short and finish bodybuilding work tomorrow


    Log Press - Belt, 2:00 rest
    5s to...
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    Week 1, Day 3

    W1D3 Sat 15.10.22


    Deficit Comp Deadlift - Belt, 3:00 rest
    3" deficit
    Work to
    185 X 4 @0.3ms
    170 X 5 X 5
    Last set only just dropped below 20% velocity loss. Tempted to keep going but it was...
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    Week 1, Day 2

    W1D2 Friday 14.10.22


    Comp Bench - 3:00 rest
    Close grip this block
    Work to
    97.5 X 6 @0.24ms
    90 X 6 X 4
    100 X 6 @0.12ms
    Did my last set heavy as I wasn't reaching the 20% loss and think my...
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    Week 1, Day 1 - Powerbuilding block

    W1D1 Weds 12.10.22

    Bodyweight 95.7
    Trying to gain 0.5 - 0.8 a month


    High Bar Squat - Belt 3:00 rest
    Work to
    135 X 1
    150 X 5 @0.46ms
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    Week 1 - Small pivot

    Monday 10.10.22



    Log Press
    Work to
    62 x 5 X 3

    Comp Deadlift
    Work to
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    Week 1, Day 1

    Sat W1D1 08.10.11


    Comp Bench - 3:30 rest
    Close-ish grip
    Work to
    100 X 1
    110 X 1
    115 X 1
    115 X 1 @0.18ms
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    Week 4, Day 5

    Catch up on bodybuilding work. Feeling close to 100% now

    3 sets 1 min rest
    Chins 10, 8, 7, 6, 5
    DB Skulls
    DB Press
    Kroc Row
    Ez curls
    Hammer curls
    Some other stuff
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