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  1. #481
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    Week 5, Day 2 - Morning

    Thurs 26.12.19

    Training in the garage with Lew

    Speed Squats w/belt (1:30 rest)
    120 x 2 x 6

    Comp Bench (4:00 rest)
    85 x 5
    85 x 5
    85 x 11 @10 (may have been 12)

    Push Press (4:00 rest)
    65 x 5
    65 x 5
    65 x 7 @10

    Lifting time: 1hr
    sRPE: 6



    Notes
    Fun session training/catching up with Lew. Got an abundance of free time this afternoon so thought I'd do a double session with my accessory work this evening. Bench was stronger than expected.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #482
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    Week 5, Day 2 - Evening

    Thurs 26.12.19


    BB Rows (2:00 rest)
    82.5 x 8 x 3

    Pull-ups (1:45 rest)
    BW x 8, 7, 6, 5

    Goblet Squat (2:00 rest)
    42.5 x 8 x 3
    //
    DB Bench
    32.5's x 8 x 3

    EZ Skulls (1:45 rest)
    15 x 8 x 2
    //
    Half-sits
    BW x 15 x 2

    DB Curls (1:30 rest)
    12.5's x 10, 9, 8, 7


    Notes
    Getting the accessories done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #483
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    Week 5, Day 3

    Fri 27.12.19


    Speed Bench (1:30 rest)
    80 x 3 x 6

    Speed Deadlift (1:30 rest)
    150 x 2 x 6

    DB Rows (2:00 rest)
    32.5 x 10 x 4

    Heel Taps (1:45 rest)
    BW x 12 x 4

    DB Press (2:00 rest)
    27.5's x 6 x 5
    //
    Suitcase Deadlift
    47.5 x 6 x 5 (each side)

    Lifting time: 1hr 30 min
    sRPE: 7
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #484
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    Week 5, Day 4

    Sat 28.12.19


    2ct Pause Box Squat w/belt (4:00 rest)
    135 x 5
    135 x 5
    135 x 7 @7.5
    I exhaled at the bottom of 7th rep and lost all my tightness. That scared me a bit into racking the set but realistically I think there was more in the tank.


    Notes
    Had a bad stomach today so called it a day there. Was struggling to even get through my warm-up routine.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #485
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    Week 6, Day 1 (+yesterday's deadlifts)

    Sunday 29.12.19


    Comp Bench (4:00 rest)
    80 x 5
    90 x 5
    90 x 5
    90 x 9 @10

    Comp Deadlift w/belt (4:00 rest)
    140 x 5
    165 x 5
    165 x 5
    165 x 11 @9

    RDL (2:30 rest)
    130 x 8 x 5

    BB Rows (2:00 rest)
    82.5 x 8 x 4

    Pull-ups
    BW x 7, 6, 6, 5

    EZ Skulls (2:00 rest)
    15 x 10 x 3
    //
    Half-sits
    BW x 15 x 3



    Notes
    Rep maxes are proving easier than expected, so I will alter my estimated 1 rep maxes for next week. My aerobic capacity is pretty good right now, but these sets of 10+ on comp lifts are exhausting. I am looking forward to working with 80-82% rather than 75%.

    So ends my 6 day training week. Next week I will be working roughly 75 hours, so getting this session done in advance should make things easier. Although I certainly don't want to make a habit of pushing sessions into other training weeks. But given this month I've had nearly 3 weeks worth of colds, my birthday, gym closures and much travelling I'm proud I've managed to get nearly all the work done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #486
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    Week 6, Day 2

    Tues 31.12.19


    Comp Squats w/belt (4:30 rest)
    135 x 5
    155 x 5
    155 x 5
    155 x 9 @9.5 (342lb)
    This is technically a rep PB, but that's just because I never go above reps of 6 on my comp squat usually. I'll count it once it equates to a higher max than 205. I was only expecting 6-7 so it was a nice surprise.

    Press (4:00 rest)
    55 x 5
    55 x 5
    55 x 6 @10

    Split Squats (2:00 rest)
    34 x 10 x 3
    //
    DB Swings
    22 x 15 x 3

    Dips to failure //
    Pull-ups to failure //
    Press ups to failure //
    x 4

    20 mins road cycle
    20 mins static cycle


    Lifting time: 1hr 40 min
    sRPE: 9


    Notes
    Tough session mentally and physically. Wasn't feeling myself beforehand. But good nonetheless.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #487
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    345x9 still impressive my man
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  8. #488
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    Week 6, Day 3

    Originally Posted by JRMoore82 View Post
    345x9 still impressive my man
    Thanks dude!


    Thurs 02.01.20


    Foot Elevated Press-ups (2:00 rest)
    BW x 30 x 4

    Heel Taps (2:00 rest)
    BW x 15 x 4

    High Elevated Press-ups (2:00 rest)
    BW x 10 x 4
    //
    Half-sits
    BW x 12 x 4

    Banded GM (2:00 rest)
    BW x 20 x 3
    //
    Narrow Squats
    BW x 20 x 3


    Notes
    I overslept and had limited time to train this morning due to my 75hr working week. Just for reference I work in a residential home for people with profound learning disability and autism (I have to help them with all daily tasks and have to regularly stop them self-harming or trying to possibly attack me), so my job is already pretty tiring. Not to suggest I don't love the people I support, it's a great job, but very mentally/physically tiring. I will spend most of the day running around after them, cleaning or going out on walks etc.

    Missed my barbell speed work but managed to get most of my accessory stuff done with adjustments. Luckily no heavy barbell work planned for today's session.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #489
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    Week 6, Day 4

    Friday 03.01.20


    2ct Box Squats w/belt (4:00 rest)
    100 x 5
    120 x 5
    140 x 5
    145 x 5
    145 x 6 @8.5
    I didn't feel safe going to @10 on the box squats without safety bars or a spotter

    Comp Deadlift w/belt (4:00 rest)
    155 x 5
    180 x 5
    185 x 5
    185 x 7 @10

    RDL (2:30 rest)
    130 x 8 x 4

    DB Press (2:00 rest)
    22.5's x 8 x 4
    //
    Suitcase Deadlift
    47.5 x 6 x 4 (each side)

    Hypers (2:00 rest)
    10 x 15 x 4
    //
    DB Curls
    10's x 10 x 4

    DB Row (2:00 rest)
    32 x 8 x 2

    20 mins road bike
    25 mins static bike
    10 mins static stretch

    Box squat


    Deadlift



    Notes
    I have accepted that I am a round back deadlifter. The odd thing is my low back looks significantly more round than my upper back. Through trial and error this is the most comfortable and strongest way for me to pull. Worsley thinks it's fine.

    Strength is coming back fast. Found a competition for the 1st May. Plan to lose a bit of weight over the next 8 weeks as I am definitely carrying way too much bodyfat.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #490
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    Week 7, Day 1

    Monday 06.01.20


    Comp Squat w/belt (4:30 rest)
    115 x 5
    140 x 5
    162.5 x 5
    162.5 x 5
    162.5 x 8 - Rep PB (358lb)

    Press (4:00 rest)
    57.5 x 5
    57.5 x 5
    57.5 x 6

    Split Squats (2:00 rest)
    34 x 10 x 4 (each leg)
    //
    DB Swings
    22 x 20 x 4

    Dips to failure //
    Chins to failure //
    Press-ups to failure

    DB Curls 4x10

    20 mins road cycling
    10 mins static cycle
    10 mins foam roll/stretch


    Notes
    Right adductor was feeling quite tight today, I couldn't tell if it was a physical or psychological problem so I took the more risky option of getting my work done. Squats looked and felt great, hitting the rep PB after 2 heavy sets is very positive. I am currently working with an estimated max close to my old max of 205kg / 450lbs and I have 4 months until competition, so plenty of room to progress further.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #491
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    Week 7, Day 2

    08.01.20



    Comp Bench (4:15 rest)
    80 x 5
    95 x 5
    95 x 5
    95 x 7 @9.5 - Rep PB

    Push Press (4:15 rest)
    60 x 5
    70 x 5 x 3

    BB Rows (2:00 rest)
    85 x 8 x 4

    Chins (2:00 rest)
    BW x 8, 7, 6, 6, 5

    Skulls (2:00 rest)
    17.5 x 8 x 4
    //
    Decline Sit-ups
    BW x 20 x 4

    DB Rows (2:00 rest)
    32 x 10 x 4
    //
    Hypers
    10 x 15 x 4


    20 min road bike
    30 min static bike
    10 min foam roll / static stretch
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #492
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    Week 7, Day 3

    Saturday 11.01.20


    2ct Box Squat w/belt (4:30 rest)
    125 x 5
    150 x 5 @7
    150 x 5 @8
    150 x 5 @9

    Comp Deadlift w/belt (4:30 rest)
    135 x 5
    160 x 5
    187.5 x 5
    187.5 x 5
    187.5 x 8 @9.5 - Rep PB (413lb)

    RDL (2:30 rest)
    132.5 x 8 x 4

    DB Press (2:00 rest)
    26's x 6 x 4
    //
    Suitcase Deadlift
    47.5 x 6 x 4 (each side)

    DB Curls (1:45 rest)
    12 x 10 x 4

    V-Sits
    BW x 15 x 2

    20 mins road cycle
    25 mins static bike


    Notes
    Right adductor was feeling tight again today. Felt it was more psychological so pressed on. Have messaged Worsley for his opinion.

    I've started dieting this week as I've been eating like a pig and was 94kg on the scale. Weight should go down fairly quickly given the amount of training / cardio I'm doing. Also walking an average of 70k steps per week.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #493
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    Week 7, Day 4

    Sunday 12.01.20


    Speed Squat - high bar, narrow stance (1:15 rest)
    110 x 2 x 8
    Just wanted to try out highbar to see how it looked/felt. Hated it as I expected

    Speed Bench (1:15 rest)
    77.5 x 3 x 8

    Speed Deadlift (1:15 rest)
    145 x 2 x 8

    Heel Taps (1:45 rest)
    BW x 15 x 4

    Goblet Squat (2:00 rest)
    37.5 x 8 x 2
    //
    DB Bench
    30's x 8 x 2


    20 mins road bike
    20 mins static bike
    10 mins static stretch

    Also played around with some front squats at 70kg to work on my rack/hip position as they will be in my program for the following 10 weeks.


    Notes
    Back was very sore from Saturday, this was very much a session of just grinding out the mundane stuff.

    I had also expected the gym to be quiet so I could at least get some solitude, but after 10 or so minutes a group of strongmen and a group of bodybuilders both showed up and turned the gym stereo to max with some awful music on. They have huge bassy speakers that make the whole gym feel like it's vibrating.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Do some deadman hangs before or after workout for that abductor.
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    Week 8, Day 1

    Originally Posted by JRMoore82 View Post
    Do some deadman hangs before or after workout for that abductor.
    Thanks for the tip dude. It seems to have gone away now though, think my side-kick warm ups may have been a bit too aggressive.


    Weds 15.01.20


    Comp Squat w/belt (4:30 rest)
    140 x 2
    160 x 2
    180 x 2
    180 x 2
    180 x 3 @10
    Hard reps, overshot the weight a bit maybe

    Press (4:30 rest)
    50 x 3
    62.5 x 3
    62.5 x 3
    62.5 x 3 @10

    Split Squats (2:00 rest)
    34 x 10 x 5
    //
    DB Swings
    22 x 20 x 5

    Dips x failure //
    Pull-ups x failure //
    Press-ups x failure

    20 mins road cycle
    25 mins static cycle @145 HR


    Notes
    Worsley said I need to take my cardio more seriously and train at a higher heart rate. I actually enjoyed it more, alternating the intensity to go between 140-150 was more fun.

    I was pretty annoyed I only hit the squat AMRAP for 3 reps, as given my progress recently I thought 5 might be a possibility. But I've learned viewing such things as a failure is very dumb and short-sighted. My technique was good and the reps felt strong.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 8, Day 2

    Thurs 16.01.20


    Speed Squat w/belt (1:15 rest)
    130 x 2 x 8

    Speed Bench (1:15 rest)
    80 x 3 x 8

    Speed Deadlift (1:15 rest)
    150 x 2 x 8

    DB Rows (2:00 rest)
    42 x 6 x 4
    //
    Hypers
    10 x 15 x 4

    Heel Taps (1:45 rest)
    BW x 15 x 4

    Chins (2:00 rest)
    BW x 11, 9, 7, 7, 6
    Haven't done 11 chins for a long time. Good sign

    Road cycle 20 min
    Static cycle 25 min @140-150 HR
    Elliptical 10 min @145-150 HR
    Static stretch 10 min


    Notes
    Feels great to be back on a normal work schedule and having plenty of time to train. Everything is moving along.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  17. #497
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    Week 8, Day 3

    Fri 17.01.20

    Bodyweight 92.3kg / 204lb

    Comp Bench (4:30 rest)
    90 x 2
    102.5 x 2
    102.5 x 2
    102.5 x 4 @10

    Power Clean + Push Press (4:30 rest)
    77.5 x 3
    77.5 x 3
    77.5 x 3 @10
    I have always been very weak at pressing movements, overhead especially. I would love to clean and push press 100kg.

    RDL (2:30 rest)
    140 x 8 x 5

    BB Rows (2:00 rest)
    85 x 8 x 5

    Skulls (2:00 rest)
    17.5 x 8 x 5
    //
    Decline Sit-ups
    BW x 20 x 5

    DB Curls (1:30 rest)
    12.5's x 10, 9, 8, 7


    20 mins road cycling
    30 mins static cycle, intervals HR 140-150 average


    Notes
    Training is feeling great. Actually enjoying the cardio way more at a higher heart rate and with intervals. Looking forward to being leaner and having more room to grow into the 93kg class.

    So I have 1 more session left in this training block, then it's 2 weeks of circuit training, followed by two 5 week strength blocks with higher volumes on the main lifts.

    This marks about 6 months of consistent training 4x per week (barring stuff I can't control like the gym being closed etc). I was definitely lazy in the past and it showed in my results. I am excited to see where things will go with this new consistency and someone much smarter than myself dictating my training.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 8, Day 4 (+extra cardio)

    Sat 18.01.20

    Trampolining for 1hr

    Notes
    Took one of my residents with learning disability to an indoor trampolining park thing. Was hard work


    Mon 20.01.20

    Front Squat w/belt (4:00 rest)
    90 x 5
    100 x 5
    110 x 5
    110 x 5
    110 x 5

    Comp Deadlift w/belt (4:30 rest)
    160 x 2
    180 x 2
    202.5 x 2
    202.5 x 2
    202.5 x 5 @10

    DB Press (2:00 rest)
    26's x 6 x 5
    //
    V-sits
    BW x 18, 15, 15, 12, 11

    DB Bench (2:00 rest)
    27.5's x 9 x 5
    //
    Suitcase Deadlift
    47.5 x 6 x 5 (each side)


    20 mins road cycle
    25 mins static cycle average HR 140-150
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    Week 1, Day 1 - GPP transition block

    Monday 27.01.20

    I had relatives visiting for the weekend last week (no time to train), alongside having a cold. Worsley said to just rest up and push training back to the next week.


    HB Squats w/belt
    90kg
    100 reps total

    Press
    40kg
    100 reps total

    Chins
    BW
    100 reps total

    V-sits
    BW
    100 reps total

    Dips
    BW
    100 reps total

    Burpees
    BW
    40 reps
    Couldn't finish mentally

    2 hours 54 minutes (first set of squats to end of burpees)

    20 mins road bicycle


    Notes
    I had asked Worsley if we could reduce the total number of reps or weight on the bar for squats/press. He gave me a pretty comprehensive answer this training wasn't injurious and it would build my conditioning / mental toughness. Worsley said I couldn't superset the exercises.

    I am on (hopefully) the last day of my cold, still had a blocked nose and a pretty bad headache. I couldn't train for longer than 3hr, but my headache was so bad on the burpees I couldn't keep going regardless.
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    Week 1, Day 2

    Thursday 30.01.20


    RDL
    90kg
    100 reps total

    BB Row
    60kg
    100 reps total

    Press-ups (feet elevated)
    BW
    100 reps total

    Chins
    BW
    100 reps total

    Split Squats
    20kg
    100 reps total (each leg)

    Hanging Knee Raises
    BW
    100 reps total

    Time: 2hr 25 min

    20 mins road bicycle
    40 mins static bicycle HR average 150


    Notes
    Had horrendous DOMS from Monday. I did not enjoy this. The chins took me like a fcking hour.
    Last edited by JiP; 01-30-2020 at 05:44 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 3

    Friday 31.01.20


    TnG Bench
    60kg
    100 reps total

    Front Squat w/belt
    60kg
    100 reps total

    DB Row
    20kg
    100 reps total (each arm)

    Chins
    BW
    100 reps total

    Burpees
    BW
    100 reps total

    Sit-ups
    BW
    100 reps total

    Total time: 2hr 20 minutes

    10 min Rower intervals 2 mins on 1 min rest x 3 (500m each row)
    30 minutes Static cycle (average HR 145-150)
    20 minutes Road cycle



    Notes
    I had to start supersetting the exercises today as I had a limited amount of time to train.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 4

    Sunday 02.02.20

    Bodyweight: 91.2kg

    Feet Elevated Press-ups
    BW
    200 reps total

    Squats
    BW
    200 reps total

    V-sits
    BW
    100 reps total


    Total time: 1hr 15 minutes


    Notes
    I had to alter this session and do it at home as my stomach wasn't feeling good. Had to wait a few hours for it to settle, so no time to get to gym.

    Looking forward to getting back to regular PL training. Should be leaner, healthy and well prepared from this little GPP transition.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    Wednesday 05.02.20


    HB Squats w/belt
    90kg
    110 reps total

    Press
    40kg
    110 reps total

    Pull-ups
    BW
    110 reps total

    Burpees
    BW
    110 reps total

    Dips
    BW
    110 reps total

    V-sits
    BW
    110 reps total

    Time: 2hr 58 mins

    Road cycling 20 min


    Notes
    Last week I couldn't finish this session (on 100 reps with everything) in under 3hr. This week I was allowed to superset which made it way easier.

    I had possibly the worst DOMS of my life last week after this session. I was legitimately struggling to walk for 3 days. I couldn't sleep the first night of the training session as I felt so exhausted. But I already feel this time it won't be anywhere near that extreme. Conditioning seems to improve pretty quickly.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 3

    Saturday 08.02.20


    Chins
    BW
    110 reps total

    Burpees
    BW
    110 reps total

    Sit-ups
    BW
    110 reps total

    Front Squats
    60kg
    110 reps total

    Bench
    60kg
    110 reps total

    DB Row
    22.5kg
    110 reps total (each arm)

    2.5hr total time roughly

    Static bike 10 min
    Road bike 20 min


    Notes
    Transition period over. Glad it's done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 1 - Strength block

    Weds 12.02.20

    20 mins road bicycle yesterday


    Comp Squat w/belt (4:00 rest)
    105 x 5
    130 x 5
    155 x 5
    155 x 5
    155 x 5 @8

    Front Squat w/belt (4:00 rest)
    100 x 5
    110 x 5
    110 x 5
    115 x 5 @10 (upper back rounding/biceps cramping)

    Press (4:00 rest)
    45 x 10 x 3

    DB Row (2:00 rest)
    32.5 x 10 x 3 (each arm)
    //
    Suitcase DL
    50 x 6 x 3 (each side)

    DB Curls (1:30 rest)
    12.5's x 8 x 4

    Decline Sit-ups (2:00 rest)
    BW x 20 x 3


    20 mins intervals static cycle - HR 150 - 165
    30 mins road bicycle


    Notes
    Good first session back. Front squats suck and I am terrible at them. I asked Worsley if they could be moved to my deadlift day but he wants me to do comp squats and front squats on the same day. Doesn't seem like the most productive way to train, but he has justified his reasoning so I will listen to him.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Cardio

    Thurs 13.02.20


    Road cycling
    1hr 35 minutes
    Average pace / heart rate
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    Week 1, Day 2

    Friday 14.02.20


    Comp Bench (4:00 rest)
    80 x 5
    90 x 5 x 4
    Last set RPE 7.5

    Push Press w/belt (4:00 rest)
    60 x 5
    67.5 x 5
    67.5 x 5
    70 x 5
    First time using belt on these, was throwing my balance off a bit. Hoping it'll help add some kilos on the bar in future.

    BB Rows (2:00 rest)
    80 x 10 x 3

    RDL w/belt (2:00 rest)
    120 x 8
    140 x 8 x 3

    Weighted Dips (2:00 rest)
    20kg x 8 x 2
    //
    V-Sits
    BW x 15 x 2


    15 mins static cycle intervals - Average HR 155-170
    10 mins road cycle


    Notes
    Still relieved to be back to normal programming. The volume by week 4 for these next 2 blocks is pretty daunting though. 8 doubles on core lifts, then 4-5 sets on everything else.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 3

    Sat 15.02.20


    DB Press (2:00 rest)
    15's x 10
    20's x 10 x 4

    Comp Deadlift w/belt (4:00 rest)
    135 x 5
    160 x 5
    180 x 5 x 3
    Last set RPE 7.5

    Split Squats (2:00 rest)
    32.5 x 10 x 3
    //
    DB Swings
    30 x 15 x 3

    Pull-ups (2:00 rest)
    BW x 7 x 2
    //
    Burpees
    BW x 15 x 2



    Notes
    Staying at my parents for a few days so training in the garage.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Garage workouts = beast mode??
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    Week 1, Day 4 + Week 2, Day 1

    Originally Posted by JRMoore82 View Post
    Garage workouts = beast mode??
    I can't wait to have my own training space again. The screaming of all the bodybuilders at my gym and the overbearing trance music is too much.

    W1D4
    Sunday 16.02.20

    I only had 20 minutes to train due to social commitments taking precedence this weekend. I did 4 sets of chins supersetted with 4 sets heel-taps. I only missed my speed work, so nothing too detrimental.


    W2D1
    Monday 17.02.20

    3-2-0 Speed Squats (1:15 rest)
    Narrow stance, no belt
    110 x 2 x 7

    CG Speed Bench (1:15 rest)
    80 x 3 x 7

    Speed Deadlift (1:15 rest)
    140 x 2 x 7

    Hammer Chins (2:00 rest)
    BW x 10, 9, 9, 8
    //
    Heel-Taps
    BW x 15 x 4


    Notes
    I was feeling beat up from the first week back in PL training; conditioning to lifting heavy weights had obviously gone down despite doing 10x10 on many exercises last week.

    Tempo speed squats were surprisingly hard. Especially beltless and with a narrow stance.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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