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  1. #721
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    Week 2, Day 1

    Wednesday W2D1 22.12.21


    Comp Squat - Belt, 5:00 rest
    Work to
    170 X 1
    190 X 1
    200 X 1 @8 - This depth was about as borderline as it could possibly be, unlikely would get whites but strong still
    185 X 3 X 4 - All to good depth

    Pin Bench - 3:30 rest
    3s to
    85 X 3
    95 X 3
    100 X 3 @7
    102.5 X 3 @8
    105 X 3 @9
    97.5 X 3 X 2

    SSB GM - 3:00 rest
    120 X 6
    125 X 6
    130 X 6 X 2

    Circuit
    Chins X 8
    Russian twists 10kg X 8
    Dips 10kg X 7
    X 4 rounds

    Aerobike
    35 mins including circuit 145 HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #722
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    Week 2, Day 2

    Thurs 23.12.21 W2D2


    Incline Bench - 3:00 rest
    60 X 6
    70 X 6
    72.5 X 6
    75 X 6
    77.5 X 6 @8.5

    Comp Deadlift - Belt, 5:00 rest
    Singles to
    190 X 1
    205 X 1
    220 X 1 @7.5
    225 X 1 @9
    202.5 X 3 X 4


    Notes
    Deadlifts felt awful today after my heavy squat session yesterday - I thought I had overshot all of my RPEs and gone way too heavy, but looking back on the videos after they were a lot easier than they felt.
    Last edited by JiP; 12-23-2021 at 03:20 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #723
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    Week 2, Day 3

    Fri 24.12.21 W2D3


    Comp Bench - 4:00 rest
    Work to
    100 X 1
    110 X 1 @6.5
    117.5 X 1 @9
    107.5 X 3 @8
    107.5 X 3 @9
    107.5 X 3 @10
    Should have dropped the weight for the past two sets

    4-2-0 Tempo Comp Squat - No belt, 3:00 rest
    Triples to
    140 X 3
    150 X 3 @7
    152.5 X 3 @8
    152.5 X 3 @9

    Circuit
    Sled 100kg X 20m
    Tempo Hammer Curls 12.5s X 7
    Machine Row 50 X 9
    Cable Tri Ext X 8
    X 4 rounds

    Aerobike
    30 mins cardio with circuit 145HR


    Notes
    Pretty sore today, but felt good.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #724
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    Week 2, Day 4

    Saturday W2D4 25.12.21

    Lifting outside at mother in law's property, just the barbell on the patio. It was raining unfortunately


    Press - Belt, 3:00 rest
    50 X 5
    55 X 5
    57.5 X 5
    60 X 5 @9
    57.5 X 5 X 2
    This is always easier when I clean it from the floor first

    Pendlay Row - 3:00 rest
    100 X 6 X 4

    1 1/2 Pause Deadlift - Belt, 4:00 rest
    160 X 3
    170 X 3
    175 X 3
    177.5 X 3 @8.5
    These felt harder than they looked
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #725
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    Week 2, Day 5

    Sunday 26.12.21


    Push Press - Belt, 3:00 rest
    65 x 6 x 4

    Power Cleans - 2:30 rest
    80 x 3 x 5

    Arms 4 sets superset


    Notes
    Raining a lot more today - Still outside, unpleasant session.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #726
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    Week 3, Day 1

    Wednesday W3D1 29.12.21

    Bodyweight 96.8kg


    Comp Squat - Belt, 5:00 rest
    Work to
    170 x 1
    190 x 1 @6.5
    200 x 2 @9.5
    Think the 3rd rep was there but really didn't want to risk going to failure
    182.5 x 3 x 3

    Pin Bench - 3:30 rest
    Work to
    100 x 1
    110 x 1
    115 x 1 @8
    115 x 2 @9 - Meant to be 3@9, should have dropped this down 2.5kg
    110 x 3
    105 x 3

    Pin GM - 3:00 rest
    Work to
    130 x 6
    135 x 6
    140 x 6
    137.5 x 6
    Have been sandbagging these a bit as finding it so hard to gauge RPE, good weight today

    Circuit
    Sled 110kg x 20m
    Preacher Curls 25kg x 9
    Russian twists 10kg x 8
    Cable tri overhead Stack 7 x 8
    x 5 rounds

    Aerobike
    With circuit, 1hr total, 145HR


    Notes
    Felt rundown today - My shoes were still really wet from training outside. Have a little tendinopathy in left elbow/knee. Weights moved well despite feeling not so great

    Bodyweight is too high - I blame that on Christmas eating, should drop 2kg-ish quite quickly from cleaning things up, need to be strict over next 2.5 weeks before comp. Should weigh about 94kg then I can lose 1-2kg in water etc
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #727
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    Week 3, Day 2

    I wrote this day out already but it didn't post for some reason


    Comp bench
    Work to
    117.5 X 1 @8.5
    105 X 3 X 3

    Comp deadlift
    Work to
    210 X 1
    215 X 1 @7
    200 X 3 X 2
    200 X 8 @10 - Rep PB


    Notes
    Since deadlift technique change max singles have moved quickly but felt very heavy so RPE clearly has not been accurate. The 215 felt tough so I kept my estimated max low but it was fast on video


    I did an AMRAP on last set to see where I'm at. The 200 X 8 confirmed I have been unintentionally sandbagging my top single - Either that or my rep work is very strong

    For next training cycle I will add some AMRAP deadlift for 5RM or so to get better at deadlift RPE
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #728
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    Week 3, Day 3

    Saturday W3D3 01.01.22

    Slept really bad last night - Not sure why. Felt like total **** today. Very light headed


    Log Press - 3:30 rest
    Work to
    62 X 3
    67 X 3 X 2
    62 X 3
    Really struggle with dizziness on these - I think from the clean rather than the press. I am going to start doing this from blocks to see if it helps. I also get an insane headache when I finish the set

    30° Incline Bench - 3:00 rest
    60 X 6
    70 X 6
    77.5 X 6 @6.5
    77.5 X 6 @7
    77.5 X 6 @7.5
    77.5 X 6 @8

    Block Farmers Walk - 2:30 rest
    60s X 20m
    70s X 20m X 3
    Supersetted with some broad jumps

    Circuit
    Chins X 7
    Tempo Hammer Curls X 7
    Glute Bridge X 10
    Tricep pressdown X 8
    X 4 rounds

    Aerobike
    Including farmers @ circuit, 1hr cardio at 140HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #729
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    Week 3, Day 4

    Sunday W3D4 02.01.22

    Bodyweight 95.5kg

    4-2-0 Tempo Squat - No belt, 3:30 rest
    Triples to
    140 X 3
    155 X 3 @8
    155 X 3 @9
    147.5 X 3 X 2

    1 1/2 Deadlift, 2 Sec Pause - Belt, 3:30
    Triples to
    140 X 3
    160 X 3
    170 X 3 X 4


    Notes
    Short on time today, no time for cardio. Will get it done at home tonight.

    I am going to write my own training plan for the 6 months after comp - I feel the past two years have given me a pretty good grip on how to program effectively and how to manage myself. I also just really want to do it myself for fun.

    My last two training blocks have been basically what I would have written myself, with some small changes.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #730
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    Week 3, Day 5

    Monday W3D5 03.01.22

    Working a day behind schedule still


    Log Push Press - 3:30 rest
    No clean, from block
    Work to
    62 X 3
    67 X 3
    72 X 3
    77 X 1 + fail
    67 X 3 X 2

    Power Cleans
    Failed 90 2x, not sure
    80 X 3 X 5
    Strength or something else wasn't here today

    Circuit
    Chins 7.5kg X 5
    Machine row 100kg X 9
    Hanging knees X 8
    Dips 7.5kg X 7
    1 min max HR aerobike
    X 4 rounds

    Aerobike
    1hr 30 min including circuit 140HR


    Notes
    Feeling kinda rundown/beat up. But I guess that's just the way it is. Only 1 more loading week left
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #731
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    Week 4, Day 1

    Wednesday W4D1 05.01.22

    Bodyweight 94.4kg

    Comp Squat - Belt, 6:00 rest
    Trying to imitate comp conditions
    Work to
    170 X 1
    190 X 1
    205 X 1 @9
    190 X 2
    190 X 2
    190 X 4 @9.5 - PB for reps

    Pin Bench - 3:30 rest
    Work to
    95 X 2
    105 X 1
    115 X 1 @9
    110 X 2 @8
    107.5 X 2 X 2

    SSB GM - No belt, 3:00 rest
    Work to
    120 X 6
    140 X 6 X 2
    135 X 6 X 2

    Circuit
    Sled 100kg X 20m
    Preacher curl machine 30kg X 8
    Russian twist 10kg X 8
    Overhead Tri Ext Stack 8 X 8
    1 min fast pace Aerobike
    X 5 rounds

    Aerobike steady state
    35 min, including circuit 1hr 140HR average

    205 squat
    https://youtube.com/shorts/HMbHKrk_3nU?feature=share

    190 X 4 squat
    https://youtube.com/shorts/Z7B3rDq69Vg?feature=share


    Notes
    Struggling to gauge RPE on my squat singles as it's fairly new to me. So decided to YOLO my last double which gave me the number of reps that matches, estimated max is between 217.5 and 222.5

    Bodyweight is moving down nicely
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #732
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    Week 4, Day 2

    Friday W4D2 07.01.22


    Comp Bench - 4:00 rest
    Work to
    105 X 1
    120 X 1 @9
    112.5 X 2 X 2

    Comp Deadlift - 4:30 rest
    Work to
    210 X 1
    225 X 1 @8
    215 X 2 X 2

    225 deadlift
    https://youtube.com/shorts/4QfSKnLNJ68?feature=share


    Notes
    Deadlift still feeling strong. Estimated max between 240-245 but we'll see how it moves next weekend.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #733
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    Week 4, Day 3

    Saturday W4D3 08.01.22

    Had some weird left shoulder pain in the night, nothing after my session yesterday, was hurting in my sleep then a tiny bit painful in specific ROM this morn


    4-2-0 Tempo Comp Squat - No belt, 3:30 rest
    Doubles to
    150 X 2
    160 X 2
    160 X 2
    167.5 X 2 @9

    30° Incline Bench - 3:00 rest
    Played this by ear but no pain on any warm ups so just did it
    50 X 6
    60 X 6
    70 X 6
    77.5 X 6 X 4

    1 1/2 Deadlift (2ct pause at knee) - Belt, 3:30 rest
    Work to
    170 X 2
    180 X 2
    190 X 2 @8.5

    Aerobike
    15 min


    Notes
    Low motivation today, dragging my arse around, got the work done relatively quickly but I wasn't having fun. Glad it wasn't the most taxing session

    Saved accessories for tomorrow
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #734
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    Week 4, Day 4

    Sunday W4D4 09.01.22


    Circuit
    Chins X 7
    Sled 110kg X 20m
    DB Press 15s X 15
    Machine row 40 X 10
    Dips X 10
    4 rounds

    Circuit
    Sled 90kg X 40m
    1 min Aerobike max speed
    X 4 rounds

    Aerobike steady state to finish
    1hr total including both circuits 150HR

    Notes
    Shoulder dull ache but able to lift through full ROM pain free. Did lighter loads to not punish it too much before comp
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  15. #735
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    Meet week

    Tues 11.01.22

    I slept through my alarm - this was my session to do my opener squat and bench. Unfortunately had to miss it, not the end of the world. Was pushing it quite close to comp day anyway

    Weds 12.01.22

    Bodyweight: 94.3kg


    Comp Squat
    Work to
    180 X 1 - RPE 3 or 4
    Last planned warm up

    Comp Bench
    Work to
    100 X 1
    110 X 1 X 2 with commands
    These looked like @6 or 7 but my bench in comp is always not good

    Aerobike
    45 mins at 130HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Meet 15.01.22

    Bodyweight 92.2kg


    Comp Squat
    195 - 3 Whites
    205 - 3 Whites - 451lb - 10kg Meet PB
    210 - 3 Reds - 10/10 grinder, got through my sticking point then lost balance about 3/4 way up. Unlucky

    Comp Bench
    110 - 3 Whites
    115 - 3 Whites
    120 - 3 Whites - 264lb - 7.5kg Meet PB

    Comp Deadlift
    220 - 3 Whites
    230 - 3 Whites
    240 - 2 Whites, 1 Red - 529lb - 20kg Meet PB

    565kg / 1246lb Total
    +37.5kg Total PB


    Notes
    Disappointed with the squat - Was worried about depth so was sinking them - Should have just stuck to my training depth I think.

    I started the day at 9am, spotted/loaded for the lighter weight lifters in the AM. I weighed in at 1pm and started lifting at 3pm. Finished at 7pm. Was a very long day! Great atmosphere and lots of fun people.

    Didn't ask why I got the red on deadlift - Think it was for hitch. Need to clean up my lockout.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 1 - GPP

    Weds W1D1 19.01.22


    Comp Squat - Belt, 3:30 rest
    Weightlifting shoes, moderate stance
    6s to
    120 X 6
    140 X 6
    160 X 6 @6.5
    150 X 6 X 2

    CGBP - 2:30 rest
    60 X 8
    70 X 8
    75 X 8 @7
    80 X 8 @8
    80 X 8 @8.5

    Snatch Grip SLDL - No belt, 2:00 rest
    120 X 10 X 2
    Exhausting lift

    Circuit
    100kg Sled X 20m
    Chins X 7
    Preacher Curl 25 X 8
    Russian twist 10kg X 8
    Cable Tri Ext Stack 8 X 8
    1 min max speed Aerobike
    X 3 rounds

    Circuit
    80kg Sled X 40m
    1 min max speed Aerobike
    X 3 rounds

    Aerobike
    Total 1HR cardio including circuits at 145HR


    Notes
    Decided to bring my stance in and get the weightlifting shoes on. I squatted this way before but injured my quad pretty bad and going wide with flats was the only way to train without pain. The wide squat has never really felt comfortable and at max loads I do struggle to maintain a good position.

    Looking back my amount of training variety/load was much more likely the cause of the injury.

    I think this style of squat will be stronger in the long run.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 2

    Friday W1D2 23.01.22


    Comp Bench - 3:30 rest
    6s to
    100 X 6 @9
    92.5 X 6 X 2

    Sumo Deadlift - no belt
    100 X 6
    120 X 6
    140 X 6
    Just practising positions, left adductor feeling a bit tender so left it there

    Circuit
    Goblet walk 42.5 X 50m
    Hammer Row 50 X 11
    Heel Taps X 13
    1 min max Aerobike
    1 min max ski erg
    4 rounds

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

    Sunday W1D3 24.01.22


    Log Press - 3:00 rest
    6s to
    57 X 6
    62 X 6 @9
    57 X 6

    DB Press - 2:00 rest
    22.5s X 12 X 3
    //
    Pendulum Squat
    40 X 10 X 3

    Cable Curls - 2:00
    Stack 9 X 10 X 3
    //
    Tri Pressdown
    Stack 10 X 10 X 3


    Notes
    Had a bad stomach the past couple days. Felt pretty awful during this session
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    Week 1, Day 4

    Monday W1D4 25.01.22


    SSB Squat - 2:30 rest
    8s to
    120 X 8
    125 X 8
    130 X 8
    Hard to judge RPE on these. Last reps still moving pretty fast

    75° Incline Bench - 2:00 rest
    60 X 7 X 3

    Comp Deadlift - Belt, 3:30 rest
    6s to
    175 X 6 X 3

    Circuit
    DB Press 17.5s X 12
    Hammer chins X 7
    Knee Raises X 8
    Sled pull 75 X 40m
    Aerobike 1 min
    X 3 rounds


    Notes
    Trying really hard to learn balance in the squat, my feet move a lot. Going to practise more and move down to tempo/pin work week 3
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1

    Wednesday W2D1 26.01.22


    Comp Squat - Belt, 3:45 rest
    6s to
    170 X 6 @7.5
    155 X 6 X 3

    Swiss Bar CBGP - 2:30 rest
    65 X 8
    65 X 8
    70 X 8
    72.5 X 8 @9
    These were way harder than I thought they would be, balancing is hard

    Snatch Grip SLDL - No belt, 2:00 rest
    115 X 10 X 2
    110 X 10

    Circuit
    Sled 100kg X 20m
    Russian twist 10kg X 8
    Row machine 45 X 9
    Preacher curl machine 25 X 9
    Cable Tri Ext Stack 8 X 8
    1 min max Aerobike
    X 4 rounds

    Aerobike
    To make up 35 mins cardio at 150HR including circuit


    Notes
    Squats are moving well - getting used to closer stance and WL shoes but feels really good right now. Balance is not great, I can tell the bar is moving quite a lot so I'll need accessories to address that.

    Squat depth on the top set had 2 reps which were borderline so I went 1-2" below parallel on all backoffs, which is the depth I would like to be hitting.
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    Week 2, Day 2

    Friday W2D2 28.01.22


    Comp Bench - 3:30 rest
    Work to
    112.5 X 1 @8
    100 X 6 @9.5
    92.5 X 6 X 3

    Comp Deadlift - Belt, 3:30 rest
    Work to
    215 X 1 @8.5
    187.5 X 6 @9
    167.5 X 6 X 3


    Notes
    Short on time today.

    Top singles very heavy - Glad I am more in control of my ego now to do sensible back off sets.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 3

    Sunday 30.01.22


    SSB Squat
    6s to
    120 X 6
    135 X 6
    140 X 6
    145 X 6 @8.5
    147.5 X 6 @9.5
    Undershot my top set, so felt it was better to load up another heavier set rather than just do my lighter back off. This was not the right decision

    75° Incline Bench - 3:00 rest
    50 X 6
    60 X 6
    62.5 X 6
    62.5 X 6 @9
    57.5 X 6

    DB Bench - 2:00 rest
    25s X 10
    27.5s X 10
    32.5s X 8 @9
    27.5s X 10

    Chins X 7
    Heel Taps X 13
    Aerobike max speed 1 min
    X 4 rounds


    Notes
    Should have done the majority of my SSB work in the 70-75% range. Was much higher than that today. Lesson learned

    Tweaked my back on the top set SSB. Nothing serious, but pretty tender
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 4

    Monday

    Sick unfortunately for the past 2 days. Sort of luckily my back has also been hurting quite a bit so it wouldn't have been the most productive training.

    Hopefully by Wednesday it's alright.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 1 - Low stress / base loading

    Friday W3D1 04.02.22

    Was sicker than I thought and ended up staying off work until Thursday. I am now on annual leave for the next 10 days, will be at mother in law's for a few with access to just the barbell, then gym access at my parents for a week.

    Still not feeling great today - this was meant to be first week of developmental block but decided to just do a lower stress week with everything going on. Was tempted to cram as much training in 3 days as possible but that seems a bit short sighted.


    Press - 3:00 rest
    50 X 4
    60 X 4 @10, losing consciousness
    55 X 4 X 2, still light headed

    Comp Deadlift - Belt, 4:00 rest
    Work to
    190 X 5 @7
    177.5 X 5 X 2

    Feeling damn nauseas and light headed at this point. Called it a day - got the prescribed work done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 2

    Saturday W3D2 05.02.22

    Still at mother in law's with only barbell, no rack


    4-1-0 Tempo Front Squat, No Belt - 2:30 rest
    WL shoes, cleaned the bar
    77.5 X 6
    90 X 6 @8
    90 X 6 @9
    Super hard lift, glad I did what I could with minimal equipment

    Pendlay's - 2:00 rest
    90 X 8 X 3

    Sumo Deadlift - No Belt, 3:30 rest
    4s to
    160 X 4
    170 X 4
    175 X 4 @8.5
    Really struggling to gauge RPE here as they're so new


    Notes
    Good garden session.

    Upper back and bicep cramping is always the limiting factor for my front squat rather than my leg strength. One reason I could never use it as a main accessory lift. Although in the future I'd really like to improve my technique
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 3

    Monday W3D3 07.02.22

    Tried to train yesterday at the gym in my hometown but they opened at 9am not 7.30. I was out for the rest of the day so didn't have time to do anything else.


    Comp Squat - Belt, 4:30 rest
    New close stance, WL shoes
    Work to
    177.5 X 5 @7.5
    162.5 X 5 X 2

    Comp Bench - 4:00 rest
    95 X 5 @7.5
    92.5 X 4 X 2

    CGBP - 3:00 rest
    90 X 4
    92.5 X 4 @7
    95 X 4 @8
    97.5 X 4 @9

    Snatch Grip SLDL - No belt, 2:00 rest
    115 X 8
    120 X 8
    120 X 8 @8

    DB Bench - 2:00 rest
    27.5s X 8
    30s X 8
    30s X 8 @9

    DB Press - 2:00 rest
    20s X 8 X 3

    Chins
    BW X 8 X 3

    Stationary Bike
    30 mins 140HR

    Squat top set
    https://youtube.com/shorts/wk7_DukfgHs?feature=share

    Notes
    Went back through my log to last time I did closer stance squats with WL shoes before I injured my quad - max then was about 170 X 5.

    As I couldn't train yesterday I essentially just did 2 sessions in 1 - maybe not the best idea - we'll see.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 1

    Thursday W4D1 10.02.22


    Comp Squats - Belt, 4:30 rest
    Work to
    192.5 X 1 @7.5
    160 X 5 X 6
    Nice and deep on all reps

    CGBP - 3:00 rest
    85 X 4
    95 X 4 @7
    97.5 X 4 @8.5
    97.5 X 4 @9
    92.5 X 4

    Snatch Grip SLDL - No belt, 2:00 rest
    Put my HR monitor on at this point
    115 X 8
    120 X 8
    122.5 X 8
    125 X 8 @8

    Pull Ups - 2:00 rest
    BW X 8, 7, 7, 6

    Stationary bike
    45 mins cardio total including SLDL and chins, 145HR


    Notes
    Trying to nail the squat depth, no question on the depth today but may be too deep.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 2

    Friday W4D2 11.02.22


    Comp Bench - 4:00 rest
    4s to
    90 X 4
    95 X 4
    100 X 4 @9
    90 X 4 X 3

    Leg Press - 2:00 rest
    Counting the implement as 20kg
    100 X 8
    120 X 8
    140 X 8
    160 X 8
    180 X 8 X 2

    Cable Row
    4 sets

    75° Incline Bench - 2:00 rest
    50 X 8
    55 X 8 @9
    50 X 8 X 2

    Arms 4 sets


    Notes
    Felt rundown as hell from yesterday's session. Should have done 5 sets instead of 6 on squat.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 3

    Sunday W4D3 14.02.22


    DB Bench - 2:00 rest
    22.5s X 8
    25s X 8
    27.5s X 8
    30s X 8 X 2

    DB Press - 2:00 rest
    20s X 8
    22.5s X 8 X 3

    Chins
    BW X 7 X 4
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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