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  1. #121
    Registered User mccyjcb's Avatar
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    Week 1, Day 3: Bench, Squat
    Calories: 2800
    Weight: 180.5


    Bench: 205x7, 205x7, 205x7
    Squat: 240x7, 240x7, 240x7

    Lower body hypertrophy work.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  2. #122
    Registered User mccyjcb's Avatar
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    Week 1, Day 5: Bench, Deadlift
    Calories: 2800
    Weight: 180.4


    Wow, my right knee was not feeling it at all. I forgot what it's like to squat and deadlift multiple times per week. Am going to have to do a bit more of foam rolling this weekend. Couldn't even hit my working sets because I'm not one to risk it. Ended up going lighter and focusing on form, ie spreading the ground with the feet and keeping everything straight.

    Deadlift: 315, 8, 315x8
    Bench: 220x3, 220x3, 220x3
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  3. #123
    Registered User pastorpritch's Avatar
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    Good stuff in here and looking forward to following along
    Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
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  4. #124
    Registered User mccyjcb's Avatar
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    Week 2, Day 8: Bench, Squat, Deadlift
    Weight: 180.7
    Calories: 2800


    Incline Bench: 170x3x9
    Squat: 225x3x9
    Deadlift: 375x3x7
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  5. #125
    Registered User mccyjcb's Avatar
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    Week 2, Day 10: Bench, Squat
    Weight: 181.1
    Calories: 2700


    Seems like I'm gaining weight a little too quick, which is weird because calories have been somewhat the same for like 2 months now. I figured my weight would have leveled off by now. From what I can see in my weight spreadsheet, I've gained about 7.2lbs in ~3 months, which is actually somewhat consistent with my goals for the year. Interdasting :P

    Bench: 205x4x7
    Squat: 240x4x7

    Lower-body hypertrophy work
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  6. #126
    Registered User mccyjcb's Avatar
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    Week 2, Day 12: Bench, Deadlift
    Weight: 181.9
    Calories: 2700


    Used this to power my workout this morning:


    Great lifts were had by..well me!

    AMRAP day on bench and deadlift. Didn't have time to do deads so I guess I'll be going back afterwork for a quick deadlift session :P

    Bench: 220x3x5, 220x12 note: got more than prescribed, weight will go up 3% next week
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  7. #127
    Registered User mccyjcb's Avatar
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    Week 2, Day13: Squat, Lower-Body Hypertrophy
    Weight: 181.9 note: going up too quickly, but I will hold calories at 2700
    Calories: 2700


    Squat: 255x3x5, 255x8 note: weight will go up by 2% next week
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  8. #128
    Registered User mccyjcb's Avatar
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    Week 3, Day 15: Bench, Squat, Deadlift
    Calories: 2600 note: reduced down 100 cals
    Weight: 182


    Incline Bench: 185x3x9
    Incline Dumbbell Press: 80x2x9 note: going for 10 reps next workout

    Man oh man was I sore from Saturday's squats and leg hypertrophy. Did way too much hypertrophy work, ie lunges, extensions and leg curls. Damn workout partner!

    I hit one set of deadlifts and one set of squats at the prescribed weight, then gave up and simply stretched and foam rolled. I figured that'd be more beneficial in the long run and I'll be ready to go for squats on Wednesday.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  9. #129
    Registered User mccyjcb's Avatar
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    Week 3, Day 16: Upper-Body Hypertrophy
    Weight: 182.1
    Calories: 2600


    Usually I hit back, and then arms on these days, but I decided to do vice versa and hit arms first. On hypertrophy days, I follow the DC style training and have seen good growth in my arms! Basically, pick a weight that you can hit 6-8 reps with on the first set, taken to failure; which means taking the eccentric part of the movement to failure and doing 3-4 second eccentrics. Then rest 30 seconds, and repeat for 2 more sets, then stretch the muscle for a minute.

    Incline Dumbbell curls: 40x8, rest 30 seconds, 40x4, rest 30 seconds, 40x2, stretch biceps with 20lb dumbbells for 60 seconds, then bust out reps with that weight
    Cable One Arm Pushdowns: 70x6, rest 30 seconds, 70x3, rest 30 seconds, 70x1, stretch triceps for a minute, then bust out reps with 50% of weight
    Barbell Curls: 90x7, rest 30 seconds, 90x4, rest 30 seconds, etc...
    Barbell Tricep Extensions: 90x8, rest 30 seconds, 90x5, etc... note: will be going up in weight next week
    Wide Grip PUlldowns: 165x3x8
    Cable Rows: 120x3x8
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  10. #130
    Registered User mccyjcb's Avatar
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    Week 3, Day 17: Bench, Squat, Lower-Body Hyper
    Weight: 182.2
    Calories: 2600


    On these days, I'll always warm up with 2x20 of shoulder dislocators. Then go on to bench, which I always superset with low weight rear delt raises for the number of sets I have. Then I'll go on to calves to get them warmed up and done. After all this, I'm ready for squats. I like to give myself a good amount of time of just getting the body warm for squats.

    Bench: 215x4x7
    Squat: 245x4x7
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  11. #131
    Registered User mccyjcb's Avatar
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    Week 3, Day 19: Bench, Deadlift, Upper-Body Hypertrophy
    Weight: 182
    Calories: 2600


    Bench: 230x4x5, 230x11 note: got 6 more reps than prescribed, weight will go up next week by 3%
    Deadlift:

    decided to finish all up upper-body work, so I'll have to go back later to finish up deadlifts. Woohoo!
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  12. #132
    Registered User mccyjcb's Avatar
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    Week 4, Day 22: Bench, Squat, Deadlift
    Calories: 2600
    Weight: 182.2


    Boring DELOAD week is upon us..I say boring, but damn I can feel that I need it. Although squats and bench felt great, deadlifts were not at all. It can sometimes be hard to accept a deload week, but they're there for a reason, and I believe in the reasoning.

    88% 1RM Incline Bench: 205x4x4
    84.5% 1RM Squat: 260x4x4
    79.5% 1RM Sumo Deadlift: 410x2x4
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  13. #133
    Registered User mccyjcb's Avatar
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    Week 4, Day 24: Bench, Squat, Deadlift
    Weight: 182.6
    Calories: 2600


    Didn't even bother trying for squats or deadlifts. After playing basketball on Monday, I knew my knee would not be comfortable doing them. So, I just hit some light weight lunges and stretched and foam rolled.

    I did do:
    Bench: 205x3x5
    Calves
    Some flies
    Shoulder shrugs
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  14. #134
    Registered User mccyjcb's Avatar
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    Week 5, Day 31: Bench, Deadlift, Squat
    Weight: 182.7
    Calories: 2600


    Had my rep tests on saturday. Here's how I did:
    85% 1RM Bench: 225x12 note: 1RM will go up 4% for next block
    85% 1RM Squat: 265x10 note: 1RM will go up 3% next block
    85% 1RM Deadlift: 445x8 note: 1RM will go up 1.5% next block

    I think I'm working with good weights for my squat and deadlift. But I think if I'm getting 12 reps of 85% 1RM on bench, it should be increased a bit more. But! I know this program works so I'm just going to let it run its course for the next block and see where I'm at in 4 weeks.

    For today:
    Bench: 75% 1RM Incline Bench: 185x2x8

    legs and hips were way too tight to get in any sort of reps for deadlift or squats, thanks Frisbee and basketball on saturday :P so I did a couple sets of conventional DL and then stretched and foam rolled for a good 15 minutes. I know this will help me way more in the long run.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  15. #135
    Registered User mccyjcb's Avatar
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    Week 5, Day 33: Bench, Squat
    Weight: 182.7
    Calories: 2600


    I'm really happy I decided to do foam rolling and such on Monday. Squats felt soooo good today.

    80% 1RM Bench: 225x3x6 note: felt great, real easy and solid reps
    80% 1RM Squat: 255x3x6 note: felt great, easy solid reps
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  16. #136
    Registered User mccyjcb's Avatar
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    Week 6, Day 38: Bench, Squat, Deadlift
    Weight: 182.8
    Calories: 2700


    79% 1RM Incline Bench: 195x3x8
    78% 1RM Squat: 250x3x8
    78% 1RM Deadlift: 410x3x6
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  17. #137
    Registered User mccyjcb's Avatar
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    Week 6, Day 40: Bench, Squat
    Weight: 182.9
    Calories: 2700

    84% 1RM Bench: 230x4x6
    83% 1RM Squat: 260x4x6
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  18. #138
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    Week 6, Day 42: Bench, Deadlift
    Weight: 183
    Calories: 2600


    Back down to 2600 calories..I don't get it lol. But! I shouldn't need the calories much right now anyways because all my lifts are going up and hit a rep PR on bench this morning! So, 2600 is plenty. No need to put on extra weight if the weights are going up.

    89% 1RM Bench: 245x4x4, 245x10 note: rep PR! Weight will go up 4% next week

    deadlifts will be after work today..Friday's are always like this. Long days.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  19. #139
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    Week 7, Day 49: Bench, Deadlift
    Weight: 182.4lb
    Calories: 2700


    Was a weird week for my bodyweight. I use a moving average to track my weight, and I weighed 181 2 days in a row after memorial day weekend :whoa: which was odd because I know I ate a lot of BBQ. So, weight is down this week, and am weighing in where I weighed on May 6 through May 8. So, with that said, I'm sure my weight will end up getting back up to 183lb in a week or so. I've bumped calories up to 2700...again lol. I'm sure it has something to do with the volume this program is seeing right now.

    93% 1RM Bench: 255x4x4, 255x9 note: rep PR! stoked about this. Next week is a deload week, and is much needed.

    Like most other fridays, I'll be doing deadlifts after work, or even tomorrow with squats.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  20. #140
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    Week 8, Day 54: Bench, Squat, Deadlift
    Weight: 182.5
    Calories: 2700


    Deload week is upon us! Two days of rest from the gym after this workout. I can definitely feel the need for it too. Hammies are constantly tight, slight uncomfort in lower abdomen, groin is somewhat sore lol. all the above.

    77% 1RM Squat: 245x4x4
    78% 1RM Bench: 215x4x4
    Deadlift: 360x3x4
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  21. #141
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    been slacking on the udpates...

    Weight has dropped ~2lbs in the last couple weeks, so I'm going to see how 2800 treats me for two weeks.

    I've also switched the AMRAP squat day to Monday, so I will be fresher for deadlifts on friday.

    Week 9, Day 61: Bench, Squat, Deadlift
    Weight: 182
    Calories: 2800



    87.5% 1RM Squat: 280x3x3, 280x6 note: 3 more than prescribed, weight will increase 3% for next week
    77.5% 1RM Incline Bench: 200x3x7
    77.5% 1RM Deadlift: 370x3x5
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  22. #142
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    Week 9, Day 63: Bench, Squat
    Calories: 2800
    Weight: 182.1


    Bench: 245x3x5
    Squat: 265x3x5
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  23. #143
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    Week 9, Day 65: Bench, Deadlift
    Weight: 182.2
    Calories: 2800


    My lifts and body are responding extremely well to the calories. Hit a rep PR on bench today. Unfortunately, my groin and lower left abdominal are hurting so I haven't been able to deadlift or squat as much as I would like.

    Bench: 260x3x3, 260x9 note: 6 more reps than prescribed, weight will go up 4% next week! rep PR

    Deadlift will be after work depending on how my groin is feeling
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  24. #144
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    Week 10, Day 68: Bench, Squat, Deadlift
    Weight: 182.6
    Calories: 2800


    AMRAP Squats are today instead of on saturday.

    I've also decided to switch to training conventional deadlifts instead of sumo. I feel like this is more transferrable strength to everyday activities, and will help build my back more.

    Incline Bench: 215x4x7
    Squats: 290x4x3, 290x9 note: wow. I was not planning on getting so many but it felt so smooth.
    Conventional deadlifts: 310x4x5
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  25. #145
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    Week 10, Day 70: Bench, Squat
    Weight: 182.9
    Calories: 2850


    86.5% 1RM Bench: 255x4x5
    85.5% 1RM Squat: 275x4x5
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  26. #146
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    Week 10, Day 72: Bench
    Calories: 2850
    Weight: 183.3


    Rep test on bench!! Was powered by Sidewalk Krakka one of my favorite pres

    Bench: 270x4x3, 270x8 note: rep PR again! I'm really getting into the groove of how to bench properly. Pull bar to face, retract shoulders, tighten shoulder blades, lower back to bench, squeeze glutes, and take a big breath. I do it for every set, even warm-ups. It has helped my bench so much, clearly.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  27. #147
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    Week 12, Day who knows -- Last week of the program before 1RM tests next week!
    Calories: 2850
    Weight: 184


    Had a solid 3 days of rest as I had a bachelor party to attend..not the best rest I've ever gotten but 3 days away from the gym was great! Came into Monday feeling so fresh.

    Squat: 315x4x3, 315x4 note: only 1 more than prescribed. weight will not go up next week.
    Incline Bench: 225x5x7
    Conventional Deadlift: 315x5x5 note: funny that my conventional deadlift and squat are so similar
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  28. #148
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    decided to give myself a sports hernia playing a pick up basketball game...ughhhhhh
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  29. #149
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    Originally Posted by mccyjcb View Post
    decided to give myself a sports hernia playing a pick up basketball game...ughhhhhh
    Hasn't stopped me though! I can officially conventional deadlift without it hurting, so that's a plus.
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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  30. #150
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    Repeating the final month of PH3 before my Korea trip. Two peak months in a row + 9 days off from the gym = hopefully gains
    Weight: 181.5
    Calories: 3100


    I've really switched up my diet..well at least have been more conscious of what I'm eating. I've attempted to cut out most refined / if not all refined grains. And actually all grains. I don't think I'm gluten intolerant by any means, but I just want to run this experiment. I also haven't eaten any peanut butter in the last two weeks. IBS sucks. But almond butter is better anyways My primary carb source has been white rice for the week and I think my body is responding well to it.

    things of improvement to note:
    1. body weight has decreased (~181.5) even though I increased calories to 3000 per day. ~190g pro, ~135g fat, rest carbs (~4 servings of rice per day, banana, avocado, spinach, misc carbs)
    2. better bathroom breaks and a lot less bloating / gas
    3. less of a post workout post breakfast crash

    Today was Bench + Upper body
    Bench: 285x4x3, 285x6 note: 3 more than prescribed, weight goes up 3% next week
    Gym Lifts / Competition Lifts (Raw, kg)
    Bench: 152.5 / 120
    Squat: 182.5 / 175
    Deadlift: 235 / 225

    Best WILKS In Competition: 355.26 - 83kg class
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