Project Strong: An Elite Powerlifters Journal

[geneswest]

4th Place - ProRaw 9 - Arnold Classic
____

I finished the day with a 712.5kg (1571lbs) total at 79.7kg (175.7lbs) bodyweight with a 2 hour weigh-in via
265kg (584lbs) Squat
162.5kg (358lbs) Bench Press
285kg (628lbs) Deadlift

ProRaw 9 - Arnold Classic
Post Meet Write Up
➖➖➖➖➖
Squats
Attempt 1: 245kg (540lbs) ✅
Attempt 2: 255kg (562lbs) ✅
Attempt 3: 265kg (584lbs) ✅
➖➖➖➖➖
I started warming up for squats roughly 70 minutes after weighing-in. I didn't feel good at all. I was bloating up quite severely and couldn't consume any more fluids. I was struggling with my bracing, and 55kg felt like a tonne. Each warm up started feeling slightly better as they went on. Once I had gotten up to around 150kg, my day got thrown a curve ball. Someone had mis-loaded their bar (one side had 3 plates and the other had two plates) and they had un-racked the bar and the plates were starting to slide off and I was only around 1m away from where this was happening. Out of instinct, I moved very suddenly to try and stop the plates from sliding off the bar - in the process I had done something to my left trap/neck/shoulder region and from then on the area was extremely tight and ended up effecting my whole day.
My heaviest warm ups felt very heavy on my back and felt like they moved slow, but on camera they moved ok. My opener moved okay, but felt very heavy. I got one red light for depth - I opted to take a conservative second attempt of 255kg (5kg under plan). 255kg moved very slow, and at this point I didn't know if I had much in me for a third. I elected 265kg, which was 5kg under my planned final attempt. Taylor managed to crank out an extra revolution with my knee wraps for my third attempt, and I surprisingly managed to hit 265kg. I was very happy with this result, because that was the worst I had ever felt while attempting to squat heavy, in my life.
265kg is only 2.5kg under my best ever squat, which was done at 82.5kg with a 24 hour weigh-in.
➖➖➖➖➖
Bench Press
Attempt 1: 152.5kg (336lbs) ✅
Attempt 2: 162.5kg (358lbs) ✅
Attempt 3: 167.5kg (369lbs) ❌
➖➖➖➖
After squats, I consumed some crumpets & honey, beef jerky and plenty of fluids & electrolytes. I had opted to bench with a closer grip than I had trained with due to straining my pec 6 days out. Warm ups actually felt really good, and my overall energy levels had improved ten-folds. I dropped all my attempts 2.5kg under what was planned due to the change of technique. Opener of 152.5kg moved well - however the platform was extremely slippery due to (perhaps) baby powder from the previous day of lifting so I had to use little to no leg drive through all my attempts. I then went 162.5kg on my second attempt which secured me a reasonable bench and my third consecutive double bodyweight bench. I knew 167.5kg was going to be hit and miss considering the cut and the speed of 162.5kg, it was a little heavy for me yesterday - when it stalled half way up I cramped up badly through my left erector (mid back) and my wrists gave way so I couldn't grind the lift. I wasn't too disappointed ending with 162.5kg - I didn't lose much off my total. I was 5th with a 427.5kg sub total, which I was quite happy with as I was within reach of the podium if I could hit my first two deadlifts.
➖➖➖➖➖
Deadlifts
Attempt 1: 285kg (628lbs) ✅
Attempt 2: 295kg (650lbs) ❌
Attempt 3: 300kg (661lbs) ❌
➖➖➖➖➖
I started warming up for deadlifts way too late due to taking too long massaging my back and replenishing fluids/electrolytes in an attempt to avoid further cramping. My warm ups were rushed, and my back from the cramp sustained on my final bench attempt was causing a lot of discomfort. Energy levels were down, at this point I had consumed 800mg of caffeine and felt like a zombie- no sleep the night before started to really catch up and I didn't have the drive that I normally have on competition day. I remained focussed, because I knew a podium finish was there for me to take if I could pull my planned second attempt of 300kg. My opener of 285kg moved slowly to my standards and I was concerned. It felt like it should have been a second attempt. At this point, I needed 300kg for 3rd place, but I felt like a better decision to elect for 295kg to build my total and save 300kg (or possibly more if 3rd place was successful on his second attempt) for my final pull. I just couldn't get fired up, and I was still struggling with bracing. I missed 295kg, and cramped up through my hips, back and external rotators. I had no option but to increase to 300kg on my last attempt to have a crack at 3rd place. Unfortunately, 300kg barely broke off the floor and I finished in 4th place with a total of 712.5kg. I was extremely disappointed and felt defeated, but I left everything on the platform. 295kg should have been comfortable - I've pulled over 295kg around 9 or 10 times in total, but I couldn't execute it when it mattered.
➖➖➖➖➖
I took a gamble competing in the 80kg class with a 2 hour weigh-in. It was a challenge for myself, and my last opportunity to compete at 80kg as I've simply outgrown the division and I'm too tall to be there. There is a reason why nobody cuts 7.5% of their bodyweight in 30 hours for a 2 hour weigh-in. It simply cannot be done without having to allow for a drop in performance in my opinion. 3-4% can be done with much more success. Honestly, my mental strength was barely challenged with the weight cut itself. I believe I could have dropped down to 76-77kg on the weekend without too much trouble - which would have been around a 13% drop in 30 hours, and I believe I would have performed better (obviously for a 24hr weigh-in). 24hr weigh ins are a MASSIVE advantage if done well, and is overlooked by many top lifters. It is the single biggest advantage in powerlifting in my opinion.
It took me a good few hours to wipe away the negativity and disappointment and to look at the positives of the competition. The competition itself, was incredible. The crowd was surreal, the level of lifting was world class and the whole experience will be remembered forever. Sometimes you need to forget about your own expectations and look at what you have achieved, and where you've come from. Most of the opposition have been lifting for far longer than me, I was the second youngest on the platform behind @aaron.simm. My best total was in the low 600kg's when guys like @critta_ and @arseflip were already totalling up around 750kg. I am also far taller than all these guys and much lower body-fat. All my lifts were PB's at this bodyweight and it was my first competition with a 2 hour weigh-in. Time to compete with guys my own size ��
➖➖➖➖➖
The Weight Cut
*This is just recapping what I did - I do not recommend trying this without consulting your doctor and without supervision*
➖➖➖➖➖
➡️ Water
5,4,3,2 Days Out: 8-9L
1 Day Out: 4L
I stopped consuming water upon arrival in Melbourne (3pm) which was 17.5 hours out.
➖➖➖➖➖
➡️ Sodium
5,4 Days Out: 6000-7000mg
3 Days Out: 3000-3500mg
2 Days Out: 500mg
1 Day Out: 200mg
➖➖➖➖➖
➡️ Carbohydrates
5,4 Days Out: 50% of baseline intake
3 Days Out: 60g
2 Days Out: 40g
1 Day Out: 20g
➖➖➖➖➖
➡️ Food Volume
My baseline food volume per day was around 2-3kg of food. I decreased this to around 500-600g on Wednesday and Thursday, and on Friday I only consumed 200g of solids. This was achieved my having liquid meals, and choosing calorie dense foods such as nuts and peanut butter.
➖➖➖➖➖
I was around 86kg when I stopped consuming water at 3pm. I was 83.1kg by 10pm, and 82.1kg at 4am (4.5 hours out). After 2x5 minute stints in the hot bath, I had already dropped 1.5kg to 80.6kg within the first 45 minutes. I was well ahead of schedule and actually felt really good, so I decided to take a break and lay in bed for an hour and a half. After two more 5 minute stints I got down to 80.0kg, and I was 90 minutes early. I consumed 50ml glycerol with 50ml of a water/dextrose solution to kickstart the rehydration. I weighed in at 79.7kg and immediately began my rehydration. I consumed a shake containing 10g creatine, 50g dextrose, high amounts of sodium/potassium/magnesium, multivitamin, 2 bananas and started snacking on pretzels and put down a total of 2.5L with a further 100g dextrose/30g protein within the first 45 minutes. Throughout the meet, I consumed ~10,000mg sodium, 750g carbs, 14g fats and 80g protein, along with potassium and magnesium, and a total of 8L of fluids. I only urinated twice in the whole duration of the competition - with the first being around 4-5 hours post weigh-ins. At a guess, I weighed 83.5kg for squats, 85kg for bench and 85.5-86kg for deadlifts.
➖➖➖➖➖
What now? The last 16 weeks dieting and prepping have been very tough mentally and physically. I've essentially prepped for a bodybuilding contest and a powerlifting meet simultaneously - and that comes with a lot of psychological and physiological damage. The first priority right now is to avoid gaining too much excessive fat in these first few weeks, but I will be eating in a calorie surplus for quite a while. Perhaps even the next 16-20 weeks. The focus with my training will be hypertrophy, sorting out issues, bringing up weak points, refining my technique and just having more fun with training with different variations. I'll be training by feel a lot more (auto-regulating my sessions). My motivation to get big and strong is at an all time high, it's been good to get quite lean, but in order for me to maximise my strength I need to train at around the 91-98kg mark. Let's see if I get carried away and reach triple digits
I feel in need of a little break from the platform to best utilise my gaining phase - or 'off season' (rather than peaking for comps). So at this stage, my next competition won't be until September (GPC Perth Cup) which is around 25 weeks away. In saying that, if training is going very well I may decide last minute to compete in a competition in between (either WRPF States in June or GPC Nationals in July). I'll be floating between the 82.5 and 90kg classes for the next few years and will be lifting at 95kg at ProRaw Powerlifting events. I don't normally like to talk numbers or goals, but I have some short term goals (next 20 months) in mind. These are an 800kg total at 82.5kg as a junior and a 200kg bench press as a junior weighing under 100kg.

[geneswest]

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.

[geneswest]

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)

[JiP]

That meet write up was awesome! Good job on competing and doing so well, even if it wasn't how well you had hoped. It's still very admirable.

[geneswest]

That meet write up was awesome! Good job on competing and doing so well, even if it wasn't how well you had hoped. It's still very admirable.

Thanks JiP - appreciate it a lot mate!

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.

[geneswest]

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).

[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.

[geneswest]

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