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  1. #1
    Strong geneswest's Avatar
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    The Journey to Strong - Geneswest's Training Log

    Name: Brian Cook
    D.O.B: 01/12/1994
    Country: Australia


    Goal: My goal is to train to the best of my ability to acquire the best possible Powerlifting total.
    Short term goal (Next 2 years): 750kg @ 90kg BW (1653@198)
    Long term goal (Lifetime): 907.5kg @ 100kg BW (2000@220)

    Background: I began lifting in July of 2011. I was a skinny kid all through my childhood, and I suffered from anorexia around the age of 12-13 through 14/15. I was 16 when I began lifting, and I weighed roughly 45-50kg (I'm 5"9). The first 6 months I really had no knowledge and was just being the typical new guy at the gym looking lost. Christmas time 2011, my appendix burst and was in hospital for 6 days, and I lost 12kg. This was my first major setback, but my motivation was stronger than ever 6 weeks post surgery when I was allowed to lift again. Most of that year was spent on a typical 4-5 day "Bro" split. It was December of 2012 when I began "strength" training, adopting my own version of Wendler's 5/3/1 later known as "5/3/1: Who Was CNS" - which has became quite a big hit in the Teen Bodybuilding section of this website. I ran that program along P/P/L for most of the first 6 months of 2013. July 2013 was my first Powerlifting competition, it was a novice competition, where I went 160/100/220 (353/220/485) @ 73.1kg (161). After this I began taking powerlifting seriously, and joined my local Powerlifting gym Performance Training Center, which is one of the best equipped gyms in Australia. From that point on my training went uphill, a combination of added motivation, the atmosphere, the equipment, and the support from like-minded strength athletes.
    My next competition was October 2013, where I went 200/120/227.5 (441/265/501) @ 74.7kg (165). Shortly after I competed in the Perth Cup in January 2014 and took out 1st place in the 90kg division, and went 230/132.5/252.5 (507/292/557) @ 86.05kg/190lb. I then prepped for State Championships in March, but one week out I had my second major setback - I tore my ATFL in my ankle (ligament) completely. I was on crutches for 6 weeks and I missed the State championships which I may have won - and I had to sit out of Nationals as well due to the injury. And here we are, I am now 8 weeks out from the biggest competition so far, ProRaw 6, which is an invite only powerlifting competition and I will be competing in the 80kg/176lb class (4 hr weigh in).
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  2. #2
    Strong geneswest's Avatar
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    Competition Prep Week 1 of 8 - Squats 21/7 (BW: 80kg)

    Squats (w)
    175kg x 6
    175kg x 7 (Miscounted)
    175kg x 6

    High Bar 3 Count Pause Beltless
    20kg x 3
    50kg x 3
    80kg x 3
    100kg x 3
    120kg x 3
    130kg x 3
    140kg x 3

    Leg Extension
    30kg x 20
    30kg x 20
    30kg x 20

    DB SLDL
    20kg x 20
    20kg x 20

    Competition Prep Week 1 of 8 - Bench Press 22/7

    Bench Press Paused
    95kg x 8
    95kg x 8
    95kg x 8

    DB OHP
    15kg x 10
    25kg x 15
    25kg x 15

    Close Grip Bench Press
    60kg x 25
    60kg x 25 (2 boards)
    60kg x 25 (3 boards)

    Face Pull
    55lb x 20
    55lb x 20
    55lb x 20

    One Arm Cable Pushdown
    45lb x 10
    45lb x 10

    Notes: 95kg 3x8 went nice and easy, felt good. Overall a good session.

    Upper Back and Biceps 23/7

    Pull Ups
    BW x 5
    BW + 15kg x 6
    BW + 15kg x 6
    BW + 15kg x 6

    Seated Cable Row
    105lb x 10
    125lb x 10
    145lb x 10
    165lb x 10

    One Arm Machine Pulldown (Weight per side)
    20kg x 8
    40kg x 8
    50kg x 8
    60kg x 8
    30kg x 20

    Face Pull
    35lb x 20
    35lb x 20
    35lb x 20

    DB Rear Delt Fly
    8kg x 15
    8kg x 15
    8kg x 15

    DB Hammer Curl
    24kg x 10
    24kg x 10

    DB Concentration Curl
    12kg x 15
    12kg x 15
    12kg x 15

    Summary: My calories are back up to 2800 this week from 2525 last week, so I'm starting to feel a little better. All 3 training sessions have been successful and gone well, looking forward to the rest of the training week.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  3. #3
    Bloody but unbowed fittofattofit's Avatar
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    Great potted history Brian ... it's hard to imagine that you've only been lifting for 3 years and that you've been strength training for 20 months. You've got some awesome lifts and great form so it'll be cool to see how you go at ProRaw
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #4
    Strong geneswest's Avatar
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    Originally Posted by fittofattofit View Post
    Great potted history Brian ... it's hard to imagine that you've only been lifting for 3 years and that you've been strength training for 20 months. You've got some awesome lifts and great form so it'll be cool to see how you go at ProRaw
    Thank you, Andrew. Good to have you in this log!

    Bench Press Accessory Day 24/7

    Spoto Bench Press
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5
    95kg x 5
    100kg x 5
    105kg x 5

    Seated BB OHP
    20kg x 10
    30kg x 10
    40kg x 10
    50kg x 10
    60kg x 10

    Close Grip Incline Bench Press
    40kg x 20
    50kg x 20
    45kg x 20

    Incline DB Skullcrusher
    10kg x 15
    10kg x 15
    10kg x 15

    One Arm Side Raise
    10kg x 20
    10kg x 20
    10kg x 20

    Cable Crossover
    45lb x 12
    55lb x 12
    65lb x 12

    Face Pull
    35lb x 30
    35lb x 30

    Notes: Good volume in today. Basically for this comp prep I will have one day where I work off percentages and will taper from 8's down to a heavy single 1 week out, the other pressing days I will get some more volume in and just using lighter weight for more reps in an attempt to stay injury free. BW is 81kg on my home scales.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  5. #5
    Strong geneswest's Avatar
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    Competition Prep Week 1 of 8 - Deadlift Day 25/7

    Deadlift
    185kg x 8
    185kg x 8
    185kg x 8

    Underhand BB Row
    20kg x 10
    40kg x 10
    50kg x 10
    60kg x 10
    70kg x 10
    80kg x 10

    DB Row
    35kg x 25
    35kg x 25

    Underhand Lat Pulldown
    135lb x 8
    135lb x 8

    Rope Hammer Curl
    85lb x 15
    85lb x 15

    DB Concentration Curl
    10kg x 20
    10kg x 20

    Notes: Still had hamstring DOMS from Monday so deadlifts were more difficult than they should have been, they were almost SLDL's. I'm going to avoid high rep DB SLDL's because they kill my hamstrings (did them on Monday, hence the day 4 DOMS). Got the work done though. BW 80.4 in gym.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  6. #6
    Bloody but unbowed fittofattofit's Avatar
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    Hamstring DOMS from the squatting? That was a lot of volume but I'd have thought nothing you're not used and the 20 x 20 DB SLDLs would have been baby weights for you. Do you get DOMS at all after your regular training session? (I pretty much always have DOMS and I wonder if I'm missing something in my nutrition)
    Great volume for the chest and arms yesterday and just sick volume on the deads today with 24 reps of 185kg, especially if they were SLDLs
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  7. #7
    Strong geneswest's Avatar
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    Location: Perth, WA, Australia
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    Originally Posted by fittofattofit View Post
    Hamstring DOMS from the squatting? That was a lot of volume but I'd have thought nothing you're not used and the 20 x 20 DB SLDLs would have been baby weights for you. Do you get DOMS at all after your regular training session? (I pretty much always have DOMS and I wonder if I'm missing something in my nutrition)
    Great volume for the chest and arms yesterday and just sick volume on the deads today with 24 reps of 185kg, especially if they were SLDLs
    I normally only get bad DOMS if I do high volume accessory, and specifically DB SLDL's with a great stretch normally cause 4 day DOMS. I think I'll only do 2-3 sets of 10 or so leg curls instead of DB SLDL's tomorrow to avoid DOMS impacting my deadlift session on Friday. However this week coming I'll be on 3000 calories/day so hopefully recovery is better. Thanks again.

    Diet Averages

    Calories: 2885
    Carbohydrates: 336g
    Fats: 71g
    Protein: 184g
    Fiber: 33g
    Bodyweight: 80.71kg (-0.75kg from last weeks average)

    Notes: So this week was on 2800 calories a day (up from 2525 a day) and I had one refeed @ 3400 calories. Weight still dropped quite a bit but I'm assuming on 3000 calories a day my weight should only lower fractionally this week and then I should find maintenance the week after at around 3200-3300 calories, we will see.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  8. #8
    Strong geneswest's Avatar
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    Competition Prep Week 2 of 8 - Squats 28/7

    Squats (w)
    187.5kg x 5
    187.5kg x 5
    187.5kg x 5

    High Bar Paused Squat (3 Counts, Beltless)
    20kg x 3
    60kg x 3
    100kg x 3
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3
    130kg x 3

    Leg Extension
    40kg x 12
    45kg x 12
    50kg x 12

    Lying Leg Curl
    20kg x 10
    25kg x 10
    30kg x 10

    Notes: BW: 79.7kg. Squats moved pretty fast, depth was slightly shallow on a few reps of the last set due to pain of the wraps basically. Not a worry this early on as I will get accustomed to the wraps soon enough and it was only around half an inch to an inch high. 130 5x3 hb paused squat went nicely and some good volume. Overall a good session.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

    PM for Online Coaching enquiries
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  9. #9
    Strong geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
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    Competition Prep Week 2 of 8 - Bench Press 29/7

    Bench Press (Paused)
    110kg x 1
    102.5kg x 6
    102.5kg x 6
    102.5kg x 6

    Close Grip Bench Press
    62.5kg x 25
    62.5kg x 25 (2 Board)
    62.5kg x 25 (3 Board)

    DB OHP
    20kg x 25
    20kg x 25
    20kg x 25

    Cable Crossover
    35lb x 12
    45lb x 12

    Face Pull
    55lb x 20

    One Arm Tricep Extension
    35lb x 20
    35lb x 20

    Notes: Happy with the outcome of this session. BW 79.7 in gym.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  10. #10
    Strong geneswest's Avatar
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    Location: Perth, WA, Australia
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    Upper Back, Delts and Biceps 30/7

    Lat Pulldown
    145lb x 8
    145lb x 8
    145lb x 8
    145lb x 8

    Seated Supported Cable Row
    105lb x 12
    105lb x 12
    105lb x 12
    105lb x 12

    One Arm Machine Pulldown (Weight per side)
    20kg x 15
    30kg x 15
    40kg x 15
    35kg x 15

    Chin Up
    BW x 10
    BW x 10

    DB Side Raise
    8kg x 20
    8kg x 20
    8kg x 20

    Face Pull
    35lb x 35
    45lb x 25
    45lb x 25

    DB Curl
    17.5kg x 8
    17.5kg x 8
    17.5kg x 8

    Machine Preacher Curl
    45lb x 20
    45lb x 20

    Notes: Solid session.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  11. #11
    Strong geneswest's Avatar
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    Bench Press Accessory Day 31/7

    Feet Up Bench Press Paused
    80kg x 3
    90kg x 6
    90kg x 6
    90kg x 6
    90kg x 8

    Incline Bench Press
    40kg x 25
    40kg x 25
    40kg x 25
    40kg x 35

    Cable Crossover
    45lb x 15
    45lb x 15
    45lb x 15

    Cable Tricep Extension w/ Rope
    95lb x 12
    95lb x 12
    95lb x 12

    Face Pull
    45lb x 25
    45lb x 25

    Notes: The bench was wobbly for whatever reason so it made feet up benching incredibly unstable and almost fell off the bench a few times haha. Good session overall, high rep incline of peace. BW still basically 80.0kg.
    Elite Powerlifter

    740kg @ 81.45kg [1631@179]
    760kg @ 94.20kg [1675@207] - 2hr weigh-in

    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]

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  12. #12
    Registered User arturogatti's Avatar
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    In. Your progress is great as proved by your meet results.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
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  13. #13
    Bloody but unbowed fittofattofit's Avatar
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    Great squatting session on Monday Brian .. with the wraps are you practicing with them competition tight or do you tend to save the really tight wraps for the lifts closer to your max? Lots of quality benching but where are the deads this week?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  14. #14
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    Thumbs up

    Jumping in on this.

    Your modified 5/3/1 is great, srs.
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  15. #15
    Strong geneswest's Avatar
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    Originally Posted by fittofattofit View Post
    Great squatting session on Monday Brian .. with the wraps are you practicing with them competition tight or do you tend to save the really tight wraps for the lifts closer to your max? Lots of quality benching but where are the deads this week?
    Thanks Andrew. My friend who normally wraps me says he is wrapping them around 90-95% tight, which is damn tight and pretty much bruises my tendons on the back of my knee and leaves marks for a week. I won't have him on the day of the meet however because obviously I have to fly to Melbourne to compete, so hopefully I can find someone who can wrap just as tight. Deads were today

    Originally Posted by arturogatti View Post
    In. Your progress is great as proved by your meet results.
    Thanks buddy. You've put up some good numbers yourself, keep it up!

    Originally Posted by RedSoxBrah View Post
    Jumping in on this.

    Your modified 5/3/1 is great, srs.
    Thanks dude, welcome aboard.

    Competition Prep Week 2 of 8 - 1/8 - Deadlifts

    Deadlifts
    197.5kg x 6
    197.5kg x 6
    197.5kg x 6

    Safety Bar Squat Beltless
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    130kg x 5

    Lat Pulldown
    105lb x 20
    105lb x 20

    Seated Cable Row
    105lb x 15
    105lb x 15

    Rope Hammer Curl
    65lb x 15
    65lb x 12

    DB Curl
    10kg x 20
    10kg x 20

    Notes: Deadlifts went better this week, felt nice and explosive. Safety Bar squats really work the core and keeps the body upright and I feel they are a really good accessory lift. Good session. BW still a hair under 80kg/176lb
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    Great to have the deads feeling 'explosive' at a shade under 200kg

    Just one pull ever at 200kg would be nice
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    Great to have the deads feeling 'explosive' at a shade under 200kg

    Just one pull ever at 200kg would be nice
    haha, they were definitely moving fast! Deadlifts are feeling the best out of all my lifts at the moment.

    Third Bench Day 2/8

    Bench Press Paused
    110kg x 1
    122.5kg x 2
    120kg x 2
    117.5kg x 3

    Feet Up Close Grip Bench Paused
    80kg x 10
    80kg x 10

    DB Low Incline Bench
    26kg x 15
    26kg x 13

    Dips
    BW x 10
    BW x 10

    Rope Pushdown
    75lb x 15
    75lb x 15

    Face Pull
    45lb x 20
    45lb x 20

    Notes: Everything felt heavy today, probably due to benching on a bad bench and still having chest/shoulder/tricep DOMS from thursday still. good volume though. BW 79.5kg
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    Originally Posted by geneswest View Post
    haha, they were definitely moving fast! Deadlifts are feeling the best out of all my lifts at the moment.
    122.5 bench is heavy

    Most people cutting seem to say that they lose strength on the benching before they notice their deads or squats dropping. Have you noticed anything like that? I know that you're not cutting for the stage and it looks like you're hovering just over 10% so I suspect that your strength hasn't been hit but maybe your progress feels like it's lagging on one lift
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    Originally Posted by fittofattofit View Post
    122.5 bench is heavy

    Most people cutting seem to say that they lose strength on the benching before they notice their deads or squats dropping. Have you noticed anything like that? I know that you're not cutting for the stage and it looks like you're hovering just over 10% so I suspect that your strength hasn't been hit but maybe your progress feels like it's lagging on one lift
    Well, some of the plates at goodlife gym actually weigh 20.4kg so it may have been 124kg for all I know, so yeah it was a heavy 122.5 :P
    Benching definitely got hit the hardest during my cut, squat only slightly and deadlift has actually progressed.

    Competition Prep - Week 3 of 8 - Squats 4/8

    Squats (w)
    192.5kg x 4
    192.5kg x 4

    High Bar Paused Squat (Beltless)
    20kg x 5
    60kg x 5
    90kg x 5
    110kg x 5
    132.5kg x 3
    132.5kg x 3
    132.5kg x 3
    132.5kg x 3
    132.5kg x 3

    Leg Extension
    40kg x 12
    45kg x 12
    50kg x 12

    Lying Leg Curl
    40kg x 10
    50kg x 10

    Notes: Second set of 192.5x4 felt a lot better than the first, I was grooving them better and they were much faster. I think I had close to 2 more reps in the tank on the second set. High Bar paused squats went well, overall a good result for the session, and I was 79.2kg in the gym today. Calories are at 3200 this week.
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    Sick reppage with the 192.5 and could have got 6. All nice while the weight is still dropping. Are you going to bump the cals next week or is the plan to sit at 3200 until the comp?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Originally Posted by fittofattofit View Post
    Sick reppage with the 192.5 and could have got 6. All nice while the weight is still dropping. Are you going to bump the cals next week or is the plan to sit at 3200 until the comp?
    Thanks man! It all depends on how my weight is affected at 3200. If I think I can add another 100 calories and still maintain then I will, but I can definitely say I feel a lot better and recovery is heaps better on 3000+ cals vs 2500. Should be feeling a tonne better in a few weeks I would guess.

    Competition Prep - Week 3 of 8 - Bench Press 05-August

    Bench Press Paused
    115kg x 1
    107.5kg x 5
    107.5kg x 5
    107.5kg x 5

    Close Grip Bench Press
    65kg x 25
    65kg x 25 (2 board)
    65kg x 25 (3 board)

    45 Degree Incline DB Press
    15kg x 12
    25kg x 12
    25kg x 12
    25kg x 12

    Face Pull
    35lb x 30
    35lb x 30

    Rope Tricep Extension
    75lb x 15
    75lb x 15
    75lb x 15

    Notes: 115 on the extended warm up flew up nicely and work sets were all good. Triceps copped a killing on the close grip 25 rep sets and the high incline pressing was a difficult task with such a pumped upper body. Good session though.
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    Upper Back, Delts, Biceps

    (Superset) DB Seal Row + Klokov Press
    15kg x 12 / 20kg x 12
    20kg x 12 / 25kg x 12
    20kg x 12 / 27.5kg x 12
    20kg x 12 / 30kg x 12
    15kg x 15 / 20kg x 12

    Close Grip Pulldown

    65lb x 8
    85lb x 8
    105lb x 8
    125lb x 8
    145lb x 8

    Wide Grip Seated Row
    65lb x 20
    85lb x 20
    105lb x 20
    115lb x 20

    Cable Side Raise
    25lb x 20
    25lb x 20
    25lb x 20

    Cable Rope Hammer Curl
    65lb x 15
    75lb x 15
    85lb x 15

    Preacher Curl Machine
    45lb x 20
    55lb x 10
    45lb x 15

    Notes: Good session, felt good today. Here are some pics of my current physique at around 80kg/176lb and this is my 3rd week of reverse diet.

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    Looking great there Brian .. you can really see the mass in the thickness of your back and lats and in your quads. Your abs have come in nicely and I'd say close to 10% body fat = great beach body for the Aussie summer after the comp. Do you feel 'fitter' after dropping the 10kg? Peak weight was 90ish wasn't it?
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    Originally Posted by fittofattofit View Post
    Looking great there Brian .. you can really see the mass in the thickness of your back and lats and in your quads. Your abs have come in nicely and I'd say close to 10% body fat = great beach body for the Aussie summer after the comp. Do you feel 'fitter' after dropping the 10kg? Peak weight was 90ish wasn't it?
    Thanks man. My whole back has seen the most improvement with my powerlifting training, it was my lagging point prior to powerlifting training. Peak weight was 93kg :P

    Bench Press Accessory Day 07-August

    Bench Press
    100kg x 1
    80kg x 22 (BW) (PR)

    Incline Smith Machine Bench Press
    100kg x 6
    100kg x 6

    Machine Fly
    85lb x 20
    85lb x 20
    85lb x 20

    One Arm Pushdown
    45lb x 20
    45lb x 20
    45lb x 20

    Face Pull
    45lb x 20
    45lb x 20

    Notes: Last time I repped bodyweight I hit 90kg x 20, so this was a 2 rep PR of bw bench.
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    13kg is a huge cut! I wouldn't have thought you had 13kg to lose .. you never looked overweight in any of your vids. I'd imagine squatting might actually feel a little easier if you're legs are driving up 13kg less
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    Originally Posted by fittofattofit View Post
    13kg is a huge cut! I wouldn't have thought you had 13kg to lose .. you never looked overweight in any of your vids. I'd imagine squatting might actually feel a little easier if you're legs are driving up 13kg less
    I didn't look "overweight" in a shirt certainly, except my chubby face. But I definitely packed on some bodyfat around my stomach and hips and legs. Even though I'm squatting 13kg or so less bodyweight, the lack of leverages makes it a lot more difficult than when I was 93kg haha.

    Competition Prep - Week 3 of 8 - Deadlifts 8/8

    Deadlifts
    210kg x 5
    210kg x 5
    210kg x 5

    Safety Bar Squat Beltless
    60kg x 3
    100kg x 3
    120kg x 3
    140kg x 3

    Lat Pulldown
    85lb x 15
    85lb x 15
    85lb x 15
    85lb x 15

    (Superset) Rope Hammer Curl + DB Shrug
    75lb x 20 / 20kg x 20
    75lb x 20 / 20kg x 20
    75lb x 20 / 20kg x 20

    Notes: 210x5x3 went okay, final rep of last set was getting difficult but still had at least another rep in me on the final set, maybe 2-3 on the first set. Safety bar squats went well. BW still a hair under 80kg
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    Pressing Accessory 9/8

    DB Press
    12.5kg x 10
    17.5kg x 10
    22.5kg x 10
    27.5kg x 10
    32.5kg x 10
    37.5kg x 10
    42.5kg x 10

    Spoto Press
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5
    75kg x 5
    80kg x 5
    85kg x 5
    90kg x 5
    95kg x 5

    Machine Shoulder Press
    40kg x 15
    40kg x 15
    40kg x 15

    Cable Crossover
    35lb x 15
    35lb x 15
    35lb x 15

    Face Pull
    45lb x 15
    45lb x 15

    One Arm Tricep Cable Extension
    35lb x 30

    Notes: DB Press was a PR because I haven't done it for such a long time, overall some good volume.
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    11th August

    Squats (Beltless)
    20kg x 5
    40kg x 3
    60kg x 3
    80kg x 3
    100kg x 3
    120kg x 3 x 3
    140kg x 3 x 3


    (Add Belt)
    80kg x 30

    High Bar 5 Count Paused Squat Beltless
    3 x 5 @ 80kg

    Lying Leg Curl
    3 x 15 @ 55lb

    Leg Extension
    3 x 15 @ 105lb

    Notes: Well, I have decided to drop out of my planned meet in 5 weeks, due to wrapped squats causing my ankle some grief (tore ligament in ankle 5 months ago), and I've tweaked something in my upper back (numbness around left upper back). I've decided to concentrate on rehabbing my ankle and getting myself back to full speed and focus on building some strength and competing next year, as I won't be bringing my best if I competed in 5 weeks time.
    I will be slow-bulking for a while now, aiming for 1kg every 2-3 weeks or so. Squats today went okay, just wanted to take it easy and get in some volume and work on technique. BWx30 reps was kinda hard though, lack of lung capacity and lactic acid got the better of me in the end, even though the 30th rep was still a speed rep.
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    I'm sorry to hear about the meet Brian. I remember you tearing the ankle ligament but can't believe that it was 5 months ago .. seems like only a couple. What is it with the wraps that hurts the ankles? Does it force you to get more flexibility out of your ankles because your knees are less flexible? Bulking should be fun after the cut and you should make some solid gains in mass and strength now
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    Originally Posted by fittofattofit View Post
    I'm sorry to hear about the meet Brian. I remember you tearing the ankle ligament but can't believe that it was 5 months ago .. seems like only a couple. What is it with the wraps that hurts the ankles? Does it force you to get more flexibility out of your ankles because your knees are less flexible? Bulking should be fun after the cut and you should make some solid gains in mass and strength now
    My ankle injury happened in March so it's been 5 months now, time has gone quick this year. Squatting with wraps causes more pain than unwrapped squats because I find I need more knee travel forward with wraps to hit depth, vs no wraps I can sit back more. The added knee travel is what hurts my ankle as the ROM is still lacking.


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