The Journey to Strong - Geneswest's Training Log

[geneswest]

Gret write up Brian! I saw your result on IG and noted your disappointment at the time, but it's good to see that you are looking back now and seeing what you have achieved in competing at the Arnold. I think that the fluid, salt and weight manipulation that you went through is amazing .... it has to have been a great exercise for you but it's also not surprising that you lost a little energy and strength. Bummer about the guy dropping the weights earlier and you have to assume that that trap strain also held you back from a bigger total. Still awesome strength and results for a guy who's still a junior and you are shredded now and still weighing n the 80s. Cool to see how you rebound from this and what strength gains you can make now that you've accepted that your body wants to be heavier

Thanks for the kind words Andrew - always appreciated mate. It's been a week since the competition, and I'm no longer really disappointed. I'm happy with my efforts, PB'd all lifts at that bodyweight, gained a tonne of knowledge/experience, met some awesome people that I used to know only from social media, competed against the best lifters worldwide, met Arnold and actually gave him a handshake, gained a lot of followers/supporters, had an awesome time over in Melbourne and in the preparation I learnt a LOT about my body and training. Haven't been this excited to get back on the grind to improve in a long time. Time to get jacked!

Off Season - Bulking Phase
Week in Review: Week 1

▪️Monday - 20/3
➖ Wide Grip Bench
80kg(176#) 2x10
➖ DB OHP, DB Lying Triceps Extension, DB Rear Delt Fly, Calf Raise, Assault Bike
____
▪️Tuesday - 21/3
➖ Front Squat (Beltless)
110kg(243#) x 8
102.5kg(226#) 2x8
➖ Split Squat, Single Leg Hip Thrust, Leg Extension, Hanging Leg Raise, Deadbug, Assault Bike
____
▪️Wednesday - 22/3
➖ 5cm Deficit Deadlift (Slow Eccentric, Constant Tension, Beltless)
140kg(309#) x 6
160kg(353#) x 7
180kg(397#) x 6
170kg(375#) x 6
➖ Pendlay Row: 100kg(221#) 2x8
➖ Pull Ups, Chest Supported Row, Single Leg RDL, Face Pull, Supinated DB Curl w/ Fat Grips, Assault Bike
____
▪️Thursday - 23/3
➖ High Incline Close Grip Bench (45 deg)
100kg(221#) x 8
92.5kg(204#) 2x8
➖ Log Press
66kg(146#) x 8, 12
➖Flat DB Press, Side Raises, Triceps Pushdowns, Assault Bike
_____
▪️Friday - 24/3 - BW 85.5kg (188.5lbs)
➖ High Bar Paused Squat (Duffalo Bar, No Belt)
125kg(276#) x 5
145kg(320#) x 5
132.5kg(292#) 2x5
➖ Safety Bar Front Squat (No Belt)
100kg(221#) 2x10
➖ Leg Extensions, Calf Raise, Body Saw, Assault Bike
____
▪️Saturday - 25/3 - BW 85.4kg (188.4lbs)
➖ Trap Bar Deadlift
175kg x 7
215kg x 7
245kg x 7
265kg(584#) x 7
➖ Romanian Deadlift (No Belt)
170kg(375#) 4x6
➖ Strict DB Row, Prone Trap Raise, Cable External Rotations, DB Internal Rotations, Reverse DB Preacher Curl, Assault Bike

Notes
Very good introductory week for my new training block, volume was low overall but high frequency (6 days). Essentially a Push/Legs/Pull Push/Legs/Pull/Rest split at the moment, with emphasis on a main compound lift on each day.
Bodyweight has not really increased this week despite averaging up around 4550 calories per day, my average weigh-in was around the 85.4kg mark - which I essentially was prior to meet week. Body is loving the extra calories. If it doesn't jump up in the first few days of next week, calories will be bumped up a further 200-500. However I think it will bump up, very strange it hasn't come up since I've added roughly 1700 calories per day since I was cutting at around 2700-2850 towards the later stages of the meet prep - however my daily activity has risen significantly (trained 6 days) compared to 3-4 days during meet prep and even though this week was low volume, it's higher volume than I was doing during meet week. I've also been more active generally throughout the day, as more calories means you will move more. Excited for week 2, body is feeling good.

[fittofattofit]

I was actually in Melbourne from Friday to Tuesday visiting my daughter and I totally forgot about the Arnold until I saw Steve Cook and some of his mates out in a frozen yoghurt place on Sunday night. Looks like a big crowd was there to watch so that must've been stirring. Awesome to have the likes of Ed Coen there watching
Maybe backed down on volume but there's still some heavy sh!t going on with 265kg trap bar deads

[geneswest]

[QUOTE=fittofattofit;1488507211]I was actually in Melbourne from Friday to Tuesday visiting my daughter and I totally forgot about the Arnold until I saw Steve Cook and some of his mates out in a frozen yoghurt place on Sunday night. Looks like a big crowd was there to watch so that must've been stirring. Awesome to have the likes of Ed Coen there watching
Maybe backed down on volume but there's still some heavy sh!t going on with 265kg trap bar deads [/QUOTE

That's awesome you spotted Steve Cook! Yeah, was a massive crowd! Haha, body is feeling good

Off Season - Bulking Phase
Week in Review: Week 2

▪️Monday - 27/3 - BW 84.6kg
➖ Slingshot Bench Press
120kg(264#) 6x8
➖ DB Lying Triceps Extension
15kg(33#) 3x12
➖ Standing DB OHP
22.5kg(50#) 3x12
➖ DB Rear Delt Fly, Assault Bike (500 cals)
____
Tuesday - 28/3 - BW 84.9kg
➖ Front Squat (Beltless)
120kg(265#) x 8 @ 6
112.5kg(248#) 3x8 @ 6
➖ Split Squat, Single Leg Hip Thrust, Leg Extension, Hanging Leg Raise, Deadbug, Assault Bike (350 Cals)
____
▪️Wednesday - 29/3 - BW 84.7kg
➖ Conventional Deadlift
220kg(485#) x 10 (PB)
➖ Slow Eccentric 5cm Deficit Deadlift (Constant Tension/No Belt)
185kg(407#) 2x6 (PB)
➖ Pendlay Row: 105kg(232#) 3x8
➖ WG Pull Ups, Single Leg RDL, Face Pull, Assault Bike (200 cals)
____
▪️Thursday - 30/3 - BW - 84.5kg
➖ High Incline Close Grip Bench (45 deg)
100kg(221#) x 9
92.5kg(204#) 3x9
➖ Log Press
76kg(168#) x 7, 8
➖ Low Incline DB Press, Side Raises, Triceps Pushdowns, Supinated DB Curls w/ Fat Grips, Assault Bike (150 cals)
____
▪️Friday - 31/3 - BW 85.1kg
➖ Safety Bar Paused Squat
130kg(292#) x 5
150kg(331#) x 5
165kg(364#) x 5 (PB)
150kg(331#) x 5
➖ Safety Bar Front Squat (No Belt)
105kg(231#) 3x10
➖ Leg Extensions, Calf Raise, Body Saw, Assault Bike (150 cals)
____
▪️Saturday - 1/4 - BW 84.4kg
➖ Trap Bar Deadlift
185kg(408#) x 6
225kg(496#) x 6
260kg(573#) x 6
285kg(628#) x 6 (PB)
➖ Romanian Deadlift (No Belt)
180kg(397#) 5x7
➖ Strict DB Row, Chest Supported Row, Prone Trap Raise, Banded External Rotations & Internal Rotations, Assault Bike

Notes
Very good week of training! Significant volume increase from the introductory week - everything is feeling good. Bodyweight dropped around 0.6kg/15lbs on the weekly average despite averaging 4400+ calories including a 8000 calorie day (7500 calorie cheat meal). Next week is the peak volume week of the 4 week mesocycle so I will be increasing calorie intake - I'm aiming for a 0.8-1kg gain on my weekly average at a minimum next week.

Here's the video of me doing the 7,500 calorie cheat meal :P

[geneswest]

Off Season - Bulking Phase
Week in Review: Week 3

▪️Monday - 3/4 - BW 85.5kg
➖ Slingshot Bench Press
125kg(276#) 8x8
➖ DB Lying Triceps Extension
17.5kg(39#) 4x10
➖ Low Incline DB Press (Slow Eccentrics): 5x15
➖ DB Rear Delt Fly, Assault Bike (300 cals)

____
▪️Tuesday - 4/4 - BW 85.7kg
➖ High Bar Paused Squat (Duffalo)
176kg(388#) x 1
186kg(410#) x 5 (PB)
➖ Safety Bar Front Squat (No Belt)
110kg(243#) 4x11 (PB)
➖ Split Squat: 24kg(53#) 4x10
➖ Single Leg Hip Thrust, Leg Extension, Hanging Leg Raise, Deadbug, Assault Bike (250 Cals)
____
▪️Wednesday - 5/4 - BW 85.7kg
➖ Conventional Deadlift
190kg(419#) 3x8
➖ Slow Eccentric 5cm Deficit Deadlift (Constant Tension/No Belt)
170kg(375#) x 6/7/6
➖ Pendlay Row: 110kg(243#) 4x8
➖ WG Pull Ups, Single Leg RDL, Face Pull, Assault Bike (250 cals)
____
▪️Thursday - 6/4 - BW 85.9kg
➖ High Incline Close Grip Bench (45 deg)
100kg(221#) x 10 (PB)
92.5kg(204#) 4x10
➖ Spoto Press w/ Reverse Mini Bands (Duffalo Bar)
116kg(256#) x 3
136kg(300#) x 3
146kg(322#) x 3
126kg(278#) x 6
➖ Standing DB OHP
15kg(33#) x 12
25kg(55#) 3x12
➖ DB Side Raises, Triceps Pushdowns, Supinated DB Curls w/ Fat Grips, Assault Bike (250 cals)
___
▪️Friday - 7/4 - BW 86.1kg
➖ Safety Bar Paused Squat
135kg(298#) x 1
160kg(353#) x 1
180kg(397#) x 4 (PB)
➖ Safety Bar Squat (No Belt)
120kg(265#) 5x10
➖ Leg Extensions, Calf Raise, Body Saw, Assault Bike (250 cals)
____
▪️Saturday - 8/4 - BW 86.3kg
➖ Trap Bar Deadlift
295kg(650#) x 1
317.5kg(700#) x 2 (PB)
227.5kg(501#) 2x8
➖ Romanian Deadlift (No Belt)
160kg(353#) 5x10
➖ Strict DB Row, Chest Supported Row, Prone Trap Raise, Banded External & Internal Rotations, Reverse DB Curls, Assault Bike (200 cals)

Notes: ↪️ Weekly volume totals (Majority of work done between 62-72%, with some work in the 85-95% range):
➡️ Squat: 13,500kg
➡️ Bench: 16,800kg
➡️ Deadlift: 21,000kg
Body is feeling great and the higher caloric intake is starting to show. Taking the foot off the pedal next week with a fatigue management / medium de-load week before cranking it back up the following week.
➡️ Weekly Averages
➖Bodyweight: 85.83kg (189.22lbs) [+1.03kg/+2.27lbs]
➖Calories: 4900
▪️Carbohydrates: 664g (54%)
▪️Protein: 255g (21%)
▪️Fats: 139g (25%)
▪️Fiber: 51g

Here's the link to the video (that didn't work above)

[fittofattofit]

You know, for all that 7500 cals, you looked very lean and not at all soft 3 hours later!
Very interesting to see the big 3 totals up there for the week .. 50,000kgs+ and interesting to see that you're benching more than your squatting

[geneswest]

You know, for all that 7500 cals, you looked very lean and not at all soft 3 hours later!
Very interesting to see the big 3 totals up there for the week .. 50,000kgs+ and interesting to see that you're benching more than your squatting

Haha, I was actually very vascular/full after the cheat meal! Thanks Andrew
Yeah, I can handle more pressing volume than squatting typically

Off Season - Bulking Phase
Week in Review: Week 3

▪️Monday - 10/4 - BW 86.4kg
➖ Comp Bench Press
140kg(309#) x 1
➖ Slingshot Bench Press
130kg(287#) x 13
155kg(342#) 8x2
➖ Slingshot Bench Press + 52kg (115#) Chains
140kg(309#) x 1
145kg(320#) x 1
➖ DB Lying Triceps Extension
20kg(44#) 2x10
➖ Low Incline DB Press (Slow Eccentrics)
3x12
➖ DB Rear Delt Fly, Assault Bike (350 cals)
____
▪️Tuesday - 11/4 - BW 86.6kg
➖ High Bar Squat (Duffalo)
181kg(399#) x 1
201kg(443#) x 2 (pb)
208.5kg(460#) x 2 (PB)
213.5kg(471#) x 1 (PB)
186kg(410#) 4x2
➖ Split Squat
32kg(71#) x 20
➖ Single Leg Hip Thrust, Hanging Leg Raise, Deadbug, Calf Raise, Assault Bike (300 Cals)
____
▪️Wednesday - 12/4 - BW 86.6kg
➖ Trap Bar Deadlift
305kg(672#) x 1
330kg(728#) x 1 (PB)
➖ Romanian Deadlift (No Belt)
165kg(364#) 2x8, 1x15
➖ Strict DB Row, Chest Supported Row, Prone Trap Raise, Face Pulls, Assault Bike (200 cals)
____
▪️Thursday - 13/4 - BW 87.7kg
➖ High Incline Bench Press (45 deg)
100kg(221#) x 3
112.5kg(247#) x 3
120kg(265#) x 3 (PB)
➖ Floor Press w/ Reverse Mini Bands
120kg(265#) x 3
140kg(309#) x 3
150kg(331#) x 3
125kg(276#) 2x8
➖ Standing DB OHP
15kg(33#) x 10
25kg(55#) x 10
32.5kg(72#) x 10
➖ DB Side Raises, Triceps Pushdowns, Supinated DB Curls w/ Fat Grips, Assault Bike (600 cals)
____
▪️Friday - 14/4 - BW 86.8kg
➖ Safety Bar Front Squat
135kg(298#) x 4
155kg(342#) x 4
165kg(364#) x 4 (PB)
➖ Banded Constant Tension Goblet Squat, Crab Walks, Leg Extensions, Calf Raise, Body Saw, Assault Bike (250 cals)
____
▪️Saturday - 15/4 - BW 87.2kg
➖ Conventional Deadlift
232.5kg(513#) x 3
240kg(530#) x 3
245kg(540#) x 3 (PB)
➖ Slow Eccentric 5cm Deficit Deadlift (Constant Tension/No Belt)
182.5kg(375#) x 8
➖ Pendlay Row: 115kg(254#) 2x8
➖ WG Pull Ups, Single Leg RDL, Banded Internal & External Rotations, Face Pulls, Assault Bike (250 cals)

Notes: That rounds out Mesocycle #1 of my off season phase! Very happy with the last 4 weeks of training post Arnold's, excited to keep it going.

[geneswest]

Off Season - Bulking Phase
Week in Review: Week 5

▪️Monday - 17/4 - BW 86.5kg
➖ Comp Bench Press
115kg(254#) x 2
130kg(287#) x 2
➖ Slingshot Bench Press
135kg(298#) 6x6
➖ Slingshot Bench Press + 52kg (115#) Chains
135kg(298#) 3x2
➖ Low Incline DB Press (Slow Eccentrics)
1x15, 1x12, 1x10, 1x8, 1x20
➖ DB Lying Triceps Extension, DB Rear Delt Fly, Assault Bike (250 cals)
____
▪️Tuesday - 18/4 - BW 86.6kg
➖ High Bar Squat (Duffalo)
156kg(344#) 3x6
136kg(300#) 2x8
➖ Split Squat
32kg(71#) 4x12
➖ Single Leg Hip Thrust, Barbell Hip Thrust, Leg Extension, Hanging Leg Raise, Deadbug, Calf Raise, Assault Bike (150 Cals)
____
▪️Wednesday - 19/4 - BW 86.3kg
➖ Conventional Deadlift
195kg(430#) 3x6
➖ Reverse Band Deadlift (Constant Tension/Slow Eccentrics)
250kg(551#) 2x5
240kg(530#) x 5
➖ Pendlay Row, Wide Grip Pull Ups, Single Leg RDL, Banded Rear Delt Fly, Face Pulls, Assault Bike (150 cals)
____
▪️Thursday - 20/4 - BW 86.0kg
➖ Bench Press against Mini Band
100kg(221#) 8x3
➖ Floor Press w/ Reverse Mini Bands
122.5kg(270#) 5x7
➖ Standing DB OHP
15kg(33#) x 12
27.5kg(61#) 3x12
➖ DB Side Raises, Dips, Triceps Pushdowns, Supinated DB Curls w/ Fat Grips, Assault Bike (150 cals)
____
▪️Friday - 21/4 - BW 88.0kg
➖ Safety Bar Paused Squat
155kg(343#) 3x5 (PB)
➖ Safety Bar Front Squat (Against heavy bands)
60kg(132#) x 12
80kg(176#) 3x12
➖ Leg Extensions, Calf Raise, Body Saw, Assault Bike (150 cals)
____
▪️Saturday - 22/4 - BW 87.1kg
➖ Sumo Deadlift (No Belt - 2 min rest)
180kg(397#) 10x1
➖ Paused Conventional Deadlift (No Belt)
180kg(397#) 3x5
➖ Romanian Deadlift (No Belt)
160kg(353#) 4x10
➖ DB Row, Seated Row, Prone Trap Raise, Banded Internal & External Rotations, DB Reverse Preacher Curl, Assault Bike (100 cals)

Notes: Good training week! Bodyweight weekly average stayed the exact same this week (86.87kg) on 4900 calories :P
Down to 5 training days for this week, and may utilise this week as a de-load for some main lifts / mix up the focus a bit this week.

[fittofattofit]

Nice that you're body is soaking up 4900cals a day and you're not adding weight ... gives you scope to bump the cals higher
Have you been able to bump the overall training volume on the big 3 lifts each week? Is that the general plan during the bulk?

[geneswest]

Nice that you're body is soaking up 4900cals a day and you're not adding weight ... gives you scope to bump the cals higher
Have you been able to bump the overall training volume on the big 3 lifts each week? Is that the general plan during the bulk?

I'll be bumping calories up again in a week or two This week my weekly average will be up only around 0.3kg or so, even after not gaining anything last week. I have been bumping training volume week to week, except this week I've used it as a lower body de-load as such, as my quad tendons were getting a little beaten up, they feel really good already so will be good to go next week to smash lower body again!

Off Season - Bulking Phase
Week in Review: Week 5

▪️Monday - 24/4 - BW 87.6kg
➖ Comp Bench Press
120kg(265#) x 2
135kg(298#) x 2
➖ Slingshot Bench Press
140kg(308#) 7x6
➖ Low Incline DB Press (Slow Eccentrics)
1x20, 1x15, 1x12, 1x10, 1x15
➖ DB Lying Triceps Extension, DB Rear Delt Fly, Assault Bike (150 cals)
____
▪️Tuesday - 25/4 - BW 87.1kg
➖ Seated Good Morning: 4x10
➖ Snatch Grip Partial Deadlift 2x8
➖ Pull Ups: 3x10
➖ Cable Seated Row: 3x8
➖ Weighted Carries: 5x80m
➖ Hanging Leg Raise 3x6, Deadbug 3x6, Calf Raise 4x7, Hammer Curl 2x10, Assault Bike (100 Cals)
____
▪️Wednesday - 26/4 - BW 87.1kg
➖ Banded Bench Press
85kg(187#) 6x5
➖ Standing DB OHP
20kg(44#) x 12
30kg(66#) 3x12+drop-set 12.5kg(28#) x 22
➖ Yoke Walk
130kg(287#) x 40m
170kg(375#) x 40m
210kg(462#) x 20m
250kg(551#) x 20m (PB)
➖ DB Side Raises 3x12+Drop-Set, Tricep Pushdown 3x12, Prone Trap Raise 4x7, Banded External & Internal Rotations 2x10, Plank 5x25 secs, Assault Bike (150 cals)
____
▪️Thursday - 27/4 - BW 86.9kg
➖ Leg Press [60 sec rest]: 6x20, 2x30
➖ Cable Glute Kickback [60 sec rest]: 3x20
➖ Lying Leg Curl [60 sec rest]: 3x20
➖ Adductors [60 sec rest]: 4x20
➖ Body Saw: 3x6
➖ Prowler Pushes [60-120 sec rest]
60/80/100/120/140/160/180/200/100/80/60kg x 40m each
➖ Assault Bike (100 cals)
____
▪️Friday - 28/4 - BW 87.2kg
➖ Floor Press w/ Reverse Mini Bands
127.5kg(281#) 2x8
127.5kg(281#) 2x10
➖ Dips: 3x20
➖ DB Row: 3x12
➖ Chest Supported Row: 3x12
➖ Back Extensions (60 sec rest): 2x20
➖ DB Supinated Curl w/ Fat Grips: 3x12
➖ Calf Raise: 3x10
➖ Banded External & Internal Rotations, Assault Bike (100 cals)

Notes: Productive training week! Used this week as a lower body de-load (specifically quads and squats/deads) to keep quad tendons healthy and avoiding any overuse injuries. Will be back into squats/deads next week as I continue this bulking phase! I split up my usual 2 pressing days over 3 days and added in a bit of conditioning work (yoke, weighted carries, prowler) and also more core work this week.

[geneswest]

Off Season - Bulking Phase
Week in Review: Week 7

▪️Monday - 1/5 - BW 87.9kg
➖ Slingshot Bench Press
145kg(320#) 7x6
➖ Low Incline DB Press (Slow Eccentrics)
1x20, 1x15, 1x12, 1x10, 1x20
➖ DB Lying Triceps Extension, DB Rear Delt Fly, Assault Bike (150 cals)
____
▪️Wednesday - 3/5 - BW 86.9kg
➖ High Bar Squat (No belt)
80kg(176#) x 10
100kg(221#) x 10
120kg(265#) x 10
➖ Leg Press: 3x20
➖ Cable Kickback 2x20, Lying Leg Curl, Hanging Leg Raise 3x7, Deadbug 3x7, Calf Raise 4x7, Pulldown 3x20
____
▪️Thursday - 4/5 - BW 87.6kg
➖ Floor Press w/ Reverse Mini Bands
132.5kg(292#) 4x8
132.5kg(292#) x 12 (PB)
➖ Machine Shoulder Press
44.5kg(98#) x 20
84.5kg(186#) x 20
124.5kg(274#) 2x12
➖ DB Side Raises 3x15+Drop-Set, Dips 3x20, Triceps Pushdowns 3x12
____
▪️Friday - 5/5 - BW 89.2kg
➖ Wide Grip Partial Deadlift (No Belt)
200kg(441#) x 3
220kg(485#) x 3
240kg(530#) x 3
160kg(353#) 3x8
➖ Underhand EZ Bar Row: 3x10
➖ Pull-Down: 3x10
➖ Prone Trap Raise: 4x8
➖ Face Pull: 2x20
➖ Banded External & Internal Rotations: 3x18
➖ DB Concentration Curl: 2x20
➖ Hanging Leg Raises, Assault Bike (50 cals)
____
▪️Saturday - 6/5 - BW 88.6kg
➖ High Bar Squat (No Belt)
140kg(309#) x 15
➖ Single Leg Leg Press: 4x15+Drop-Set
➖ GHR: BW x 30 Reps total
➖ Constant Tension Banded Goblet Squat: 1x50
➖ Cable Kickback Superset/ Single Leg Hip Thrust: 20 reps each
➖ Calf Raise: 3x10
➖ Cable Crunches: 2x20

Notes: Pretty rough training week this week due to being hit very hard with food poisoning on Monday night, didn't stomach a meal from Monday afternoon all the way until Wednesday morning, and was dehydrated until around Thursday. Missed one session because of it and my nutrition was out of whack, did everything I could do though. Finished the week strong - looking forward to getting back to a more structured training week next week! Weekly average body-weight this week was 87.84kg (193.66lbs).

[scott_donald]

those calories in your body on `Friday must have given you a great kick!!! glad you are feeling better...

for GHR how do you do the 30 reps total etc???

[geneswest]

those calories in your body on `Friday must have given you a great kick!!! glad you are feeling better...

for GHR how do you do the 30 reps total etc???

Sure was! Thanks Scott.
For the GHR I did 18 then 12 reps. Pump was real on second set haha.

Big news, I've been invited to compete at ProRaw Battles which is a powerlifting event the day prior to Big Dogs 2 (Where Eric Lilliebridge, Andrey Malanichev, Zahir and Petr Petras are competing for $50,000). ProRaw Battles is a head to head competition (1v1) where the winner takes $1000. It's simply the biggest total out of the two lifters, and there is no weight class or weigh-in. I have been matched up with Critta Stamatiou who is one of Australias best powerlifters and he won the Arnold Classic with a 757.5kg total in the 80kg with a two hour weigh in. No weigh-in means one thing, here I come 100kg/221lb + BW. The competition is 23 weeks away (October 13) so I will be bulking hard all the way through.

[geneswest]

Off Season - Bulking Phase
Week in Review: Week 8

▪️Monday - 15/5 - BW 89.9kg
➖ Slingshot Bench Press
155kg(343#) 3x6 (PB)
➖ Low Incline DB Press (Slow Eccentrics)
4x25 + Triple Drop-Set
➖ DB Lying Triceps Extension 4x12+Drop-Set, Seated Row 3x10, DB Rear Delt Fly 4x12+Drop-Set, Assault Bike (50 cals)
____
▪️Tuesday 9/5 - BW 90.6kg
➖ Conventional Deadlift
212.5kg(469#) 3x6
➖ Sumo Deadlift from 6cm (No Belt)
152.5kg(336#) 4x15
➖ Weighted Carries (Trap Bar)
145kg(320#) 6x40m
➖ Calf Raises, Hanging Leg Raises, Deadbug, Assault Bike (25 cals)
____
▪️Wednesday - 17/5 - BW 90.4kg
➖ Chest Press (60 sec rest): 6x15+Triple Drop-Set
➖ Band Triceps Pushdown: 3x30
➖ Pull Ups: 3x12
➖ Underhand EZ Bar Row: 3x10
➖ DB Shrug: 2x12
➖ Face Pull: 2x20
➖ Prone Trap Raise: 3x12
➖ Preacher DB Reverse Curl: 3x10
➖ Supinated DB Curl (Fat Grips): 3x12+Drop-Set
➖ Banded External & Internal Rotations: 3x20
____
▪️Thursday - 18/5 - BW 91.5kg
➖ Deficit Split Squat: 3x15
➖ Wide Grip Partial Deadlift
180kg(397#) 2x8
180kg(397#) x 12
➖ Lying Leg Curl: 1x20, 2x15
➖ Body Saw: 1x7, 3x5
➖ Assault Bike (25 cals)
____
▪️Friday - 19/5 - BW 90.1kg
➖ Floor Press w/ Reverse Mini Bands
142.5kg(315#) x 8 (PB)
100kg(221#) x 20
100kg(221#) x 25
➖ Low Incline DB Press (60 sec rest)
10/17.5/22.5/27.5/32.5kg(72#) x 20
Drop-Set: 37.5kg(83#) x 18 / 20kg(44#) x 20
➖ Seal Row: 4x12, DB Side Raises 3x15+Drop-Set, Triceps Pushdowns 3x12
____
▪️Saturday - 20/5 - BW 91.4kg
➖ High Bar Squat (No Belt)
155kg(342#) x 15 (PB)
➖ Single Leg Leg Press: 5x15+Drop-Set
➖ GHR: 3x14
➖ Constant Tension Banded Goblet Squat: 2x30
➖ Cable Kickback Superset/ Single Leg Hip Thrust: 26 reps each
➖ Calf Raise: 3x10
➖ Cable Crunches 1x25 / DB Side Bend 1x20

Notes: Weekly average bodyweight hit the 200lbs mark this week!

[geneswest]

Off Season - Bulking Phase
Week in Review: Week 9

▪️Monday - 22/5 - BW 91.1kg
➖ Low Incline DB Press
10/17.5/25/32.5kg x 8
40kg(88#) x 9
47.5kg(105#) x 9
50kg(110#) x 9
Drop-Set: 40kg(88#) x 12 / 27.5kg(61#) x 12 / 17.5kg(39#) x 12
➖ Feet Up Spoto Press (Duffalo Bar)
66/76/86kg x 15
96kg(212#) x 15
➖ DB Lying Triceps Extension 4x12+Drop-Set, Seated Row 3x10, DB Rear Delt Fly 4x12+Drop-Set, Assault Bike (50 cals)
____
▪️Tuesday 23/5 - BW 92.0kg
➖ Conventional Deadlift
217.5kg(480#) 3x6
➖ Sumo Deadlift from 6cm (No Belt)
165kg(364#) 4x15
➖ Weighted Carries (Trap Bar)
105kg(232#) x 40m
145kg(320#) x 40m
185kg(407#) x 40m
205kg(452#) x 40m
➖ Calf Raises, Hanging Leg Raises, Deadbug, Assault Bike (25 cals)
____
▪️Wednesday - 24/5 - BW 91.4kg
➖ Chest Press (60-90 sec rest): 3x30, 1x20, 1x15+Triple Drop-Set
➖ Pull Ups: 3x13
➖ Underhand EZ Bar Row: 3x10
➖ DB Shrug: 2x12
➖ Face Pull: 2x20
➖ Prone Trap Raise: Triple Drop-Set
➖ Preacher DB Reverse Curl: 3x12
➖ Supinated DB Curl (Fat Grips): 3x12+Drop-Set
➖ Banded External & Internal Rotations: 3x20
____
▪️Thursday - 25/5 - BW 92.0kg
➖ Deficit Split Squat: 4x10, 1x30
➖ Single Leg RDL: 6x8 up to 40kg(88#)
➖ KB Swings: 2x20
➖ Calf Raises: 3x4, 1x20
➖ Body Saw: 1x8, 3x5
➖ Assault Bike (25 cals)
____
▪️Friday - 26/5 - BW 92.5kg
➖ Feet Up Spoto Press (Duffalo Bar)
103.5kg(228#) 2x12
103.5kg(228#) x 15
➖ Low Incline DB Press
35kg(77#) x 12
40kg(88#) x 12
47.5kg(105#) x 12
➖ Seal Row: 4x12, DB Side Raises 3x15+Drop-Set, Triceps Pushdowns 3x15
____
▪️Saturday - 27/5 - BW 91.1kg
➖ High Bar Squat (No Belt)
160kg(353#) x 15 (PB)
➖ Single Leg Leg Press: 5x10+Drop-Set
➖ GHR: 3x15
➖ Cable Kickback Superset/ Single Leg Hip Thrust: 28 reps each
➖ Calf Raise: 3x10
➖ Cable Crunches 1x25 / DB Side Bend 1x20

[geneswest]

Off Season - Bulking Phase
Week in Review: Week 10

▪️Monday - 29/5 - BW 93.2kg
➖ Low Incline DB Press (60 sec rest)
5/7.5/10/12.5/15/17.5/20kg x 20
➖ Single Arm Seated DB OHP
10/15/20/25/30/35kg x 8
40kg(88#) x 8 (PB)
➖ DB Lying Triceps Extension 5x12+Drop-Set, Seated Row 3x10, DB Rear Delt Fly 4x12+Drop-Set, Assault Bike (50 cals)
____
▪️Tuesday 30/5 - BW 92.4kg
➖ Conventional Deadlift
222.5kg(490#) 3x6 (V-PB)
➖ Sumo Deadlift from 6cm (No Belt)
180kg(397#) 3x15
➖ Weighted Carries (Trap Bar)
105kg(232#) x 40m
165kg(364#) x 40m
205kg(452#) x 20m
205kg(501#) x 20m
➖ Calf Raises, Hanging Leg Raises, Deadbug, Assault Bike (25 cals)
____
▪️Wednesday - 31/5 - BW 92.8kg
➖ DB Incline Fly: 6x20
➖ Pull Ups: 3x14
➖ Underhand EZ Bar Row: 3x10
➖ DB Shrug: 2x12
➖ Face Pull: 2x20
➖ Prone T Raises: 5 sets ➖ Supinated DB Curl (Fat Grips): 3x13
____
▪️Thursday - 1/6 - BW 93.1kg
➖ High Bar Squat
200kg(441#) x 1
215kg(474#) x 1 (PB)
➖ Deficit Split Squat: 4x10, 1x30
➖ Single Leg RDL: 2x10, 1x20
➖ KB Swings: 2x20
➖ Calf Raises: 3x4, 1x20
➖ Body Saw: 2x7, 2x5
➖ Assault Bike (50 cals)
____
▪️Friday - 2/6 - BW 92.6kg
➖ Comp Bench Press
20/40/60/70/80/90kg(198#) x 10
80kg(176#) x 26, 27
➖ Single Arm Seated DB OHP
15kg(33#) x 10
22.5kg(50#) x 10
27.5kg(61#) 4x10
➖ Seal Row: 4x12, DB Side Raises 3x15+Drop-Set, Triceps Pushdowns 3x15, Prone T Raises
____
➖ High Bar Squat (w)
195kg(430#) x 8
200kg(441#) x 10
➖ Single Leg Leg Press: 8x10
➖ Frog Pumps: 3x25
➖ Calf Raise: 3x10
➖ Cable Crunches 1x30 / DB Side Bend 1x20

Notes: Solid week of training, average BW up to around 92.6kg. Hit a high bar squat PB on Thursday with 215kg/475lbs and had at least 10kg/22lbs in the tank, and followed it up with some wrapped squats 2 days later.

[scott_donald]

well you are certainly bulking well at 10kg up... hows the leanest??

Loving the high bar squats - what the thinking behind that for right now???

[fittofattofit]

Killing the lean bulk Brian ....may be the heaviest you've ever been @ 94kg but still got abs 18 weeks to go so do you have an idea of what weight you want to peak at? I assume you're planning to compete at 93kg next time round?

[geneswest]

well you are certainly bulking well at 10kg up... hows the leanest??

Loving the high bar squats - what the thinking behind that for right now???

Thanks Scott! I have some physique shots on my Instagram if you're interested to have a look. @briancookpl
High bar squats are great for leg strength and cause much less issues with shoulders/biceps tendon compared to low bar squats so that's what I'm doing for now.

Killing the lean bulk Brian ....may be the heaviest you've ever been @ 94kg but still got abs 18 weeks to go so do you have an idea of what weight you want to peak at? I assume you're planning to compete at 93kg next time round?

Thanks Andrew! Surprised at my body composition at this weight that's for sure!
I'd like to be around 102-105kg on the platform in 18 weeks, we'll see what happens. I'll be cutting after my meet in October for a good few months down to 93kg or so, and then get in a surplus to 96-97kg as I'll be competing at ProRaw 10 at the Arnold Classic at 95kg this time around with a 2 hour weigh in.

Off Season - Bulking Phase
Week in Review: Week 11

▪️Monday - 5/6 - BW 93.7kg
➖ Comp Bench Press
85kg(187#) x 27, 32
➖ HS Chest Press
4x20 up to 120kg(265#)
➖ DB Lying Triceps Extension 5x12+Drop-Set, Seated Row 3x10, DB Rear Delt Fly 3x12 & 1x20, Assault Bike (50 cals)
____
▪️Tuesday 6/6 - BW 94.0kg
➖ Conventional Deadlift
227.5kg(501#) 2x6
227.5kg(501#) x 8 (PB)
➖ Sumo Deadlift from 6cm
195kg(430#) x 15
195kg(430#) x 17
195kg(430#) x 20
➖ Calf Raises, Hanging Leg Raises, Deadbug, Assault Bike (25 cals)
____
Wednesday
Pull Ups: 3x15, banded curls, pushdowns, facepulls
____
▪️Thursday - 8/6 - BW 94.6kg
➖ Deficit Split Squat: 1x15, 3x10, 2x20
➖ Single Leg RDL: 4x12
➖ KB Swings: 2x20
➖ Calf Raises: 3x4, 1x20
➖ Body Saw: 2x7, 1x6, 1x5
➖ Assault Bike (25 cals)
____
▪️Friday - 9/6 - BW 94.0kg
➖ Comp Bench Press
90kg(198#) x 27
90kg(198#) x 30
➖ Single Arm Seated DB OHP
12.5kg(28#) x 15
22.5kg(50#) 2x15
22.5kg(50#) x 36
➖ Seal Row
60kg(132#) x 12
87.5kg(193#) 3x12
➖ DB Side Raises 2x15, 1x25, Triceps Pushdowns 3x15, Prone T Raises (3 sets), Assault Bike (50 cals)
____
▪️Saturday - 10/6 - BW 94.7kg
➖ High Bar Squat (w)
200kg(441#) x 6
➖ Leg Extension: 6 sets
➖ Calf Raise: 3x10
➖ Cable Crunches 1x30 / DB Side Bend 1x20

Notes: Weekly average BW 94.12kg! Solid week of training, groin area pulled up sore after Saturday's session so this week will be easier on the lower body training.

[geneswest]

Massive bump, been a long time since coming on this forums.
Decided I wanted to put up my latest powerlifting meet video up that I competed in 2 weeks ago.

I competed at ProRaw X at the Arnold's Sports Festival Australia in the 95kg (210lbs) class with a 2 hour weigh-in.

I came 6th place out of 23 elite level lifters and some internationals in the weight class.

Squat: 297.5kg (656lbs)
Bench: 177.5kg (391lbs)
Deadlift: 285kg (628lbs)
Total: 760kg (1675lbs) at 94.2kg (208lbs)

I had injured both my hamstring and quad around 4-5 weeks out and had originally withdrawn from the meet, but I rehabbed them well and managed 1 heavy session before the meet (barely trained at all in the last 4-5 weeks) so I decided to just give the meet a crack and I'm very happy that I did. Definitely more in the tank for when I have a healthy comp prep.

Here's the full meet video with all my attempts from the live stream with commentary

[scott_donald]

wow awesome stuff sir, glad you managed to lift!!!

[fittofattofit]

Awesome work Brian! I've been following along on IG and was upset for you when you pulled the hammie but you did a great job of rehabbing through that and pulled a big performance out on the platform
Looks like the last 12 months have been really good to you ... consolidated your weight in the high 90s and still with abs, cuts and vascularity, and all while steadily adding strength. So are you staying in the 95kg weight class?

[geneswest]

wow awesome stuff sir, glad you managed to lift!!!

Thanks Scott, much appreciated! Had a great time competing, such an awesome experience.

Awesome work Brian! I've been following along on IG and was upset for you when you pulled the hammie but you did a great job of rehabbing through that and pulled a big performance out on the platform
Looks like the last 12 months have been really good to you ... consolidated your weight in the high 90s and still with abs, cuts and vascularity, and all while steadily adding strength. So are you staying in the 95kg weight class?

Thanks Andrew, great to see you still follow along on IG
It's been an up and down 12 months but very happy with how it all came together and as you said I've definitely added some quality muscle and am filling out the 90kg (24 hour weigh in) and 95kg (2 hour weigh in) classes.
I'll be staying in the 95's at the Arnold's for a few more years yet - the next class is the 110kg class so I've got a lot of growing before I step up there, those boys are crazy big and strong.

My next meet is in October which is the GPC Junior Nationals and that will be my final meet as a Junior, I'll be lifting in the 90kg class with a 24hr weigh-in. Really want to work hard to prepare me for a 800kg total @ 90

[fittofattofit]

Thanks Andrew, great to see you still follow along on IG
It's been an up and down 12 months but very happy with how it all came together and as you said I've definitely added some quality muscle and am filling out the 90kg (24 hour weigh in) and 95kg (2 hour weigh in) classes.
I'll be staying in the 95's at the Arnold's for a few more years yet - the next class is the 110kg class so I've got a lot of growing before I step up there, those boys are crazy big and strong.

My next meet is in October which is the GPC Junior Nationals and that will be my final meet as a Junior, I'll be lifting in the 90kg class with a 24hr weigh-in. Really want to work hard to prepare me for a 800kg total @ 90

I've enjoyed watching your progress on IG and good to see that you've moved full-time into training and looks like you've built up a good client base and they're now getting good results
Well, since you put it that way 15kg is a massive jump! You may as well eke maximum glory out as a junior .... just looked at the records and if they're up-to-date then you've already got all of those beat
Looking at the Arnold comp you had extra on the bench and the 3rd squat was quicker and looked easier than the 2nd and I know you've pulled 295 so you're halfway to that 800 already