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  1. #661
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    Week 4, Day 3 & 4

    Fri W3D4 03.09.21

    I slept through my alarm and didn't make it to actual gym. But at home in 30 mins did my

    Plyos
    Abs
    Shoulders



    Sat W4D4

    Comp Bench - 4:00 rest
    Work to
    100 X 1
    107.5 X 1
    115 X 1
    120 X 1 @8.5
    105 X 4 X 2
    105 X 5 @9.5

    CG Speed Bench - EMOM
    70 X 3 X 8

    Jump Squats - 1:00 rest
    50 X 5 X 4

    Deficit Deadlift - No belt, 3:00 rest
    165 X 4
    180 X 4 - video
    165 X 4 X 4

    Speed Deadlift - Belt, EMOM
    140 X 2 X 8

    BB Rows - 2:00 rest
    90 X 8 X 4

    Split Squats - 2:00 rest
    27.5s X 9 X 4

    Alt. Curls 17.5s X 7 X 4 //
    Tri Pressdowns Stack 12 X 8 X 4

    Aerobike 140 HR 30 mins

    Bench video - https://youtu.be/GheNpINAmHs
    Deadlift video - https://youtu.be/xzJCtoLm7xA



    Notes
    Long but really good session. Hitting a bench PB with reps in the tank is awesome.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #662
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    Week 4, Day 5

    W4D5 Sunday 05.09.21


    SSB GM - No belt, 2:00 rest
    60 X 8
    80 X 8
    90 X 8
    100 X 8 X 2

    Farmers - 2:00 rest
    60 X 20m
    70 X 20m
    80 X 20m X 4

    Step Ups - 2:00 rest
    50 X 7 per leg X 4

    Chins - 2:00 rest
    7.5 X 6 X 4

    Aerobike 20 Mins 150HR


    Notes
    I really don't like good mornings. I find it too hard to gauge how strict I'm supposed to be. Similar to RDLs, except RDLs I can feel working a lot more regardless. I've just been doing them very strict. Dont think it's an exercise I'd choose myself

    I know a lot of folks just do them to 45 degrees and load the weight up. That seems kinda dumb though. Who knows
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #663
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    Week 5, Day 1

    Tuesday W5D1 07.09.21


    Comp Squat - Belt, 4:30 rest
    Work to
    170 X 1
    192.5 X 1 @8.5
    180 X 3 X 2
    180 X 5 @9.5 - Video

    Half-Pause Bench - 3:00 rest
    Work to
    82.5 X 4
    85 X 4 X 2
    82.5 X 4

    Chins BW X 8 X 4 //
    Knee Raises BW X 10 X 4

    Aero bike 20 mins 145 HR

    180 squat
    https://youtu.be/eeF5vAaAeFw


    Notes
    Squats much stronger than last week. Doing the heavy single is good practise.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #664
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    Week 5, Day 2

    Wednesday W5D2 08.09.21


    Log Press - Belt, 3:00 rest
    Work to
    62 X 3
    72 X 2
    62 X 3 X 4
    The logs weigh 2kg more than I thought, which is cool

    4" Deficit Deadlift - No belt, 3:00 rest
    Work to
    165 X 4 X 6

    Sled Push 80 X 20m X 4 //
    Broad Jumps BW X 12 X 4

    Aerobike 30 at 140 HR. I had my HR monitor on for my sled/broad Jumps and my HR was average 140 for 20 mins during that too


    Notes
    Really didn't feel like training but got quite a lot done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #665
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    Week 5, Day 3

    Friday W5D3 11.09.21


    Comp Bench - 4:00 rest
    Work to
    110 X 1
    120 X 2 @10 - 264lb
    110 X 3
    107.5 X 3
    107.5 X 5 @10

    Speed Bench EMOM
    70 X 3 X 8

    Goblet Walk
    45 X 45sec X 4
    //
    Heel Taps
    BW X 12 X 4

    Supine Curls
    15s X 10 X 4
    //
    Cable Pressdown
    Stack 12 X 10

    Put my HR monitor on for accessory work, did bodyweight squats between sets to keep average HR at 140 for 30 min


    Notes
    Great bench.

    I am feeling pretty beat up. Got some forearm tendonopathy coming on. Generally just feel run down
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #666
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    Week 5, Day 4

    Sunday W5D4 12.09.12


    Jump Squat - 1:00 rest
    50 X 5 X 5

    Comp Deadlift - Belt, 5:00 rest
    Work to
    205 X 1
    220 X 3 @10 - 485lb
    205 X 3 X 3

    Speed Deadlift EMOM - Belt
    145 X 2 X 8

    BB Row - 2:00 rest
    90 X 8 X 4

    HR monitor on for deadlifts/rows. Kept my HR up with squats again, 30 mins at 140 HR

    Aerobike 140 HR 30 min
    Last edited by JiP; 09-13-2021 at 01:12 PM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #667
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    Week 5, Day 5

    Monday W5D5 13.09.21


    Chins BW X 8 X 4
    Split Squats 22.5s X 10 X 4 // ab wheel
    Step Ups 22.5s X 7 X 4
    Hammer Curls 12.5s X 13 X 4 //
    Pressdowns Stack 12 X 10 X 4


    Notes
    Kept the HR monitor on. Short rests today. 45 mins at 145HR

    Glad I got these extra bits done. Although I missed my Farmers walks this week
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #668
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    Week 6, Day 1

    Wednesday W6D1 15.09.21


    Comp Squat - Belt, 5:00 rest
    Work to
    145 X 3
    170 X 1
    185 X 3 X 2
    185 X 4
    PB on volume in a single session

    Half-Pause Bench - 3:00 rest
    60 X 4
    70 X 4
    85 X 4 X 5
    PB volume / reps again

    Chins // Heel Taps // BW Squats
    7.5 X 6 X 4
    BW X 10 X 4
    BW X 10 X 4

    Aerobike
    15 mins 135 HR. 30 mins total cardio at 135


    Notes
    I felt really ****ty today mentally. Got a lot of external stuff going on. Despite that the weights moved well. By the time I got to accessories felt like I was moving through tar.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #669
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    Week 6, Day 2

    Sunday W6D2 19.09.21


    Comp Bench - 4:30 rest
    Work to
    100 X 1
    110 X 3 @9
    110 X 3 @8
    110 X 3 @9.5
    70 X 3 X 8 - Speed bench EMOM

    Comp Deadlift - Belt, 5:00 rest
    Work to
    200 X 1
    210 X 3 X 2
    210 X 5 - Last rep slight hitch but still good
    145 X 2 X 8 - Speed dead EMOM

    BB Row - 2:00 rest
    90 X 8 X 4

    Split Squats 25s X 9 X 4 //
    Heel Taps BW X 10 X 4

    Hammer Curls 17.5s X 9 X 4 //
    Pressdowns Stack 12 X 10 X 4

    Accessory work from speed deads onwards was 145 Average HR for 1hr 10 mins


    Notes
    Realised I've been using a fat pad bench that's 14" wide. Switched back to the IPF spec bench and it was definitely weaker which sucked. Hopefully I can make some technical changes to emulate being on the wider bench, not sure what those are yet..

    I've been away for the past 3 days due to funeral.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #670
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    Week 6, Day 3 + 4

    Monday 20/09/21

    Took the day off work today as feeling very bad mentally. Spent the day with my wife. Chose not to train as I was very sore and low mood.



    Tuesday 21/09/21

    1hr of
    Plyos
    Press ups
    Core exercises
    Squats/Burpees
    Arms with 5kg dumbbells


    Notes
    Again having a pretty awful time today mentally. Chose to do my conditioning exercises at home.

    The only 'big' lift I have missed from this week is my deficit deadlifts. Everything else was conditioning work.

    So far from a perfect week. But with the funeral and everything else going on I'll take it.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #671
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    Week 7, Day 1

    Weds W7D1 22.09.21


    Comp Bench - 4:00 rest
    Work to
    100 X 1
    105 X 1
    115 X 2 + 1 fail
    115 X 1
    I forgot to put the safeties on for bench so I had to roll it off. Strained my rib/intercostal and couldn't bench after that

    Comp Deadlift - 4:00 rest
    Work to
    205 X 1
    215 X 1 X 3
    Felt very heavy

    4" Deficit Deadlift - 3:00 rest
    165 X 4 X 4

    Sled Push // Knee Raises // Air squats
    90 X 20m X 6
    BW X 10 X 6
    BW X 10 X 6

    Aerobike to make up 45 mins (including sled circuit) Cardio at 140 HR


    Notes
    Bench is definitely weaker on IPF spec bench. Should have dropped my ego instead of trying to hit the triple, especially as I only bench heavy on Sunday.

    Today was dumb. Lesson learned hopefully.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #672
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    Week 7, Day 2

    Forgot to log this session

    Fri 24.09.21

    Comp Squat 5 min rest
    Work to 170 X 1
    195 X 1 X 3 (430lb)
    Singles all felt around RPE 8 to 8.5 which is where I want them to be

    Bench
    Couldnt unrack 60kg cos of rib pain

    Split Squats // Heel Taps
    27.5s X 10 X 2
    BW X 10 X 2

    Arms
    Hammer curls 17.5s x 9 X 3
    Tri Pressdowns Stack 12 X 10 X 3

    Shoulder Circuit X 2

    45 mins HR 140 with 20 min Aerobike


    Notes
    Mildly irritating I've injured some muscle near my rib but blessed I can train nearly all movements pain free. Tri Pressdowns were mildly painful
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #673
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    Week 7, Day 3

    Sunday W7D3 26.09.21


    Jump Squats 50 x 6 x 3 // 1:30 rest
    Chins BW x 9 x 3

    Farmers 80s x 2 //
    Broad Jumps x 12 x 2

    Step ups 22.5's x 8 x 3

    50 mins 145 HR

    Aerobike 50 mins 145 HR



    Notes
    I have been counting too much of my high rep work as cardio. I should be doing extra cardio. I think it's alright to count some of it toward cardio numbers during more intense weeks.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #674
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    Week 7. Days 4 + 5

    I forgot to log these sessions

    Monday 29.09.21

    Speed Bench
    Speed Deadlift
    BB Row 2 sets
    Goblet 2 sets

    30 mins cardio 145HR
    Total 1hr 10 min 145HR


    Tues 30.09.21

    Bench work to 100 x 3
    Bis/tris 3 sets
    Shoulders 2 sets

    35 min Cardio - Forgot my HR tracker



    Notes
    Weird bench injury is almost gone - Only hurts on unrack/rerack. Maxing out my Squat/Deadlift on Thursday
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 8, Day 1

    Thursday 30.09.21


    Comp Squat - belt, 5:00 rest
    Work to
    170 x 1
    190 x 1
    200 x 1
    210 x 1 - 463lb (5kg PB)

    Comp Bench
    70 - 80 for some reps
    Rib still very tender

    Comp Deadlift - belt, 5:00 rest
    Work to
    205 x 1
    215 x 1
    227.5 x 1
    240 x fail - Above knees, close


    210 Squat





    Notes
    Very bittersweet day. Hitting the squat felt great. But just really surprised the deadlift wasn't there as the past few weeks my deadlift has been very strong. I haven't been deadlifting after heavy squats which is perhaps why deadlift has been so strong having it's own day.

    I don't want to overthink the reasons I didn't hit the deadlift. But the past 3 times I've maxed out on the SBD my deadlift has consistency underperformed and I have never hit the number I wanted. I feel this may be down to a technique issue as I am very fast off the floor and always fail above the knee. For next cycle I am planning to go back to deadlift basics and starter with hips higher and try to keep back straighter.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  16. #676
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    Week 8, Day 2

    Saturday W8D2 02.10.21


    SSB Squat - No belt, 3:00 rest
    100 X 5
    120 X 5
    130 X 5
    140 X 5 @8.5
    132.5 X 5 X 2
    First time doing these. Felt pretty good

    Bench
    60 X 8
    Unracking hurt rib so decided to leave it for today

    Press 40 X 8 X 4 //
    Dips BW X 9 X 4

    HR monitor on
    Chins BW X 8 X 4 //
    Leg Ext 15 X 12 X 4 (last set to failure)
    Heel Taps BW X 10 X 4

    Aerobike 45 min
    1hr total cardio HR 140


    Notes
    Worsley hasn't given me new program yet, said to pad this week out with 3 strength sessions of my choice.

    I picked some potential exercises for the new cycle and thought I'd try one today, not sure if it'll be kept in though.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  17. #677
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    Week 8, Day 3

    Sunday W8D3 03.10.21


    Deadlift - Belt, 3:00 rest
    Trying hips higher rather than going by what feels good
    Work to
    145 X 5
    165 X 5
    175 X 5 X 4

    BB Rows - 2:00 rest
    95 X 6 X 4

    Circuit
    Chins X 8
    Feet elevated press ups X 15
    Knee Raises X 10
    X 4

    Aerobike - 45 mins
    Total cardio 1hr 145HR


    Notes
    Hips higher deadlfit felt good, but things do at lighter weights. I'm going to stick with it as there's no reason to switch back to hips lower. I think it'll pay off.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  18. #678
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    Sup dude nice gym you train at! In on this.

    There's a definite sweet spot for the hips in a deadlift aye, got any videos of your deadlift? keen to see comparison!
    Strength is more useful than weakness.

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    Week 8, Day 4, Week 1, Day 1

    Originally Posted by COBBER View Post
    Sup dude nice gym you train at! In on this.

    There's a definite sweet spot for the hips in a deadlift aye, got any videos of your deadlift? keen to see comparison!
    My gym is great! I will upload some side videos from old Vs new. Doesn't look that different right now though


    Mon 04.10.21 W8D4

    Arms/shoulders
    Cardio
    1hr total 140HR



    Tues 05.10.21 W1D1 - Pivot week


    Comp Squats - Belt, 2:30 rest
    Sets of 8 to
    142.5 X 8
    147.5 X 8 X 2
    145 X 8

    Dips - 2:00 rest
    10kg X 8 X 4

    Belt Squats
    3 sets
    First time doing these, our machine is awkward as hell


    Notes
    Worsley hasn't given me new program yet so making up my own pivot week.

    I would definitely use Pendulum squats over belt squat. Our belt squat feels horrible, not in a good way.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 2

    Thurs 07.10.21 W1D2


    Comp Bench - 2:30 rest
    70 X 8
    80 X 8
    85 X 8
    87.5 X 7
    85 X 7
    80 X 7
    No rib pain today. Trying not to go above RPE8

    Snatch Grip Deadlift - No belt, 2:30 rest
    100 X 10
    120 X 10
    130 X 10 @8.5
    125 X 10

    Chins BW 4x8

    Bis/Tris 3 sets

    30 mins Aerobike 145HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 3

    Sat W1D3 09.10.21


    SSB Squat - No belt, 2:30 rest
    work to
    110 x 10 @5-6 RPE
    120 x 10 @7.5
    120 x 10 @8.5
    Judging RPE on higher rep sets is tough

    CGBP - 2:00 rest
    60 x 10
    70 x 10 x 3 Last set RPE9

    Comp Deadlift - Belt, 2:30 rest
    work to
    160 x 8
    165 x 8 @8
    160 x 8

    Circuit - 2:00 rest
    Chins x 8
    Heel-taps x 10
    Broad jumps x 12
    x 4 rounds

    Aerobike 50 min
    With circuit total cardio 1hr 10min HR140


    Notes
    Deadlift after high rep squats was hard as hell. Will do them on separate days I think.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 4

    Sunday W1D4 10.10.21

    Bodyweight 93.5kg. Down from just under 98 10 or so weeks ago

    Log Press - Belt, 2:00 rest
    42 X 8
    52 X 8
    52 X 8
    52 X 8 @9
    47 X 8
    The logs we have are 42 and 72kg

    Pendlay Row - 2:00 rest
    80 X 10 X 3

    DB Press 22.5s X 9 X 3 //
    Single Arm Row 50 X 8 X 3

    Pendulum Squat 25 X 10 X 3

    Hammer Curls 17.5s X 8 X 3 //
    Pressdowns Stack 11 X 10 X 3

    Aerobike
    40 mins or so
    Had the HR monitor on for whole session - 140 HR for 2hrs 10 mins
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1

    Tuesday 12.10.21 W2D1

    Worsley has sent me new program, luckily a lot of the stuff is close to what I was programming anyway


    Comp Squat - Belt, 2:30 rest
    145 X 8
    150 X 8
    150 X 8
    150 X 8 @7
    The reps feel heavy but the last moved fast

    Incline Bench - 2:00 rest
    50 X 10
    60 X 10
    60 X 9
    55 X 10

    Circuit - 2:00 rest
    Chins X 8
    Hanging Knee Raises X 8
    Heel-taps X 10
    BW Squats X 15
    X 4 rounds

    Aerobike 25 min
    Total cardio with circuit 40 min 140 HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    Weds 13.10.21 W2D2


    Comp Bench - 2:30 rest
    70 x 8
    85 x 8
    90 x 8 @8.5
    85 x 8 @9
    80 x 8 @9
    Shorter rest / high reps the RPE goes up really quick. Wasn't meant to go above @8

    Monster DB Press - 2:00 rest
    20 x 8
    22.5 x 8
    25 x 6
    27.5 x 5
    First time doing these, very awkward and clearly technique dependant

    Comp Deadlift - Belt, 2:30 rest
    work to
    165 x 8
    170 x 8 @8.5
    165 x 8
    160 x 8

    Back Ext 10kg x 10 x 3 //
    Leg Ext 30 x 12 x 3 //
    Half-sits BW x 15 x 3

    Single Arm Row 35 x 10 x 3 //
    Hammer Curls 10s x 10 x 3 //
    Tri pressdown Stack 11 x 10 x 3

    Aerobike
    Total cardio (including circuits) 50 mins 140 HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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