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  1. #631
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    Week 6, Day 3

    Friday W6D3 18.06.21


    Push Press - Belt, 3:30 rest
    70 X 5
    77.5 X 5 X 2
    77.5 X 4

    HB Squat - No belt, 2:00 rest
    80 X 8
    100 X 8
    120 X 8 X 4

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

    GHR // Hanging Knee Raise
    4 sets

    30 mins Aerobike at 150HR


    Notes
    Took it slow with the adductor, it felt fine so carried on. Thought it was pulling slightly but think it was in my head
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #632
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    Week 6, Day 4

    W6D4 Sat 19.06.21


    Comp Bench - 2:00 rest
    60 X 8
    70 X 8
    82.5 X 8 X 3

    Comp Deadlift - Belt, 5:00 between top sets
    120 X 5
    140 X 5
    165 X 5
    182.5 X 8 @10
    192.5 X 5 @9.5

    Hammer Chins - 1:45 rest
    9, 8, 8, 7

    Supine Curls
    15s X 8 X 4


    Notes
    Looking forward to getting next week done, as the %s increase for my top set on the big lifts it's just 1 heavy set after that.

    Could feel my chest strain slightly again but it was minor. Going to stretch a bit more, although the evidence suggests it does virtually nothing. Can't hurt to waste 10 mins 3x a week though..
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #633
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    Week 7, Day 1

    W7D1 Monday 21.06.21


    Comp Squats - Belt, 5:00 rest between top sets
    100 X 5
    120 X 5
    145 X 5
    160 X 9 @9
    175 X 4 @9

    Front Squats - No belt, 2:00 rest
    100 X 8 X 3
    100 X 7
    I just gave up at the bottom. Was wrecked

    RDL - Belt, 2:00 rest
    145 X 8 X 2


    Notes
    Ran out of time today, couldn't get to sleep early enough to get a long session in. Didn't have too much to finish, will move to other days. Good squats
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #634
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    Week 7, Day 2

    Weds W7D2 23.06.21


    Comp Bench
    60 X 5
    70 X 5
    80 X 5
    90 X 1 - sharp pain in left side of pec
    I have had some swelling in left pec but it seemed like it was going away and very minor pain on warm ups.

    Comp Deadlift - Belt, 5:00 between top sets
    120 X 5
    140 X 5
    160 X 5
    182.5 X 9 @9.5
    197.5 X 5 @10
    145 X 8 X 2 - RDL

    Press - Belt - 2:00 rest
    47.5 X 8 X 4

    Chins - 1:45 rest
    8, 8, 8
    Chest hurting a tiny bit

    Cable Row // Supine Curls // Heel taps
    4 sets, last set to failure

    30 mins Aerobike at 150HR



    Notes
    Chest strain is annoying but most other movements I had no pain which is good.

    I will discuss with Worsley about if my loading is too high and future plans.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #635
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    Week 7, Day 3 and 4

    Friday 25.06.21

    Press
    55 X 5 X 3
    60 X 5

    Very bad neck strain, couldn't continue


    Notes
    I've had this issue in the past on vertical pressing movements. Sometimes it's fine in a day or two but I'm writing this on Tuesday and it still hurts, but I have full ROM now although in some dull pain. Wife and I were going away for the weekend which meant I had to drive while being able to hardly turn my head which was great.

    Unable to finish my sessions.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #636
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    Week 8, Day 1

    W8D1 Weds 30.06.2q


    Comp Squat - Belt, 5:00 rest between top sets
    110 X 5
    135 X 5
    152.5 X 5
    167.5 X 5
    182.5 X 3 @9.5
    162.5 X 5

    Front Squat - 2:00 rest
    100 X 8 X 3

    RDL - Belt, 2:00 rest
    147.5 X 8
    150 X 8

    Light Tempo Bench
    50 X 8
    60 X 8
    Sets of 15 on press ups
    Slight pain, pretty low


    Notes
    Took an extra couple of days off as my neck was still pretty bad. Squats felt pretty good, close to PB weight.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #637
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    Week 8, Day 2

    W8D2 Fri 02.07.21


    Press - Belt, 2;00 rest
    40 X 8
    47.5 X 8 X 4
    No neck pain

    Speed Deadlift - Belt, 1:15 rest
    130 X 4
    152.5 X 4 X 6

    Chins - 1:45 rest
    10, 8, 8, 7

    Cable Row // Heel Taps // Supine Curls
    Full stack X 12
    BW X 12
    17.5 X 6
    4 sets each


    Notes
    Was meant to be heavy deadlift today but my adductor was very swollen again. My quads and hamstrings had some serious DOMS too, I was waddling around.

    I am finding it very hard to recover after the first squat session of the week. Last training cycle I was using pendulum squats instead of fronts so it wasn't as fatiguing. I may just have to swap my heavy deadlifts to my later sessions in the week (and hope this then doesn't impact the first sessions of the coming week).
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #638
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    Week 8, Day 3

    Tues W8D3 06.07.21


    HB Squat, no belt, narrow stance - 3:00 rest
    95 X 6
    120 X 6
    135 X 6
    150 X 5 @9.5 - PB
    130 X 6 X 3

    Bench - 2:30 rest
    CG 70 X 6
    75 X 6
    80 X 6
    85 X 6
    77.5 X 6 X 2
    WG 77.5 X 6
    Chest felt like it was pulling slightly but not real painful

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

    Dips - 2:00 rest
    BW X 10, 10, 10, 9
    //
    Supine Curls
    15 X 9 X 4


    Notes
    My father in law has recently been diagnosed with late stage lung cancer. So stress is high and we spent a few days there over the weekend, meaning I had to push training back.

    Stress is likely to be high over the next year. But hopefully lifting won't be affected too much.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #639
    Old Man Lifting PhDPepper1111's Avatar
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    Hope your dad's process is peaceful and it is ok on your family.
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/529
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  10. #640
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    Week 8, Day 4

    Originally Posted by PhDPepper1111 View Post
    Hope your dad's process is peaceful and it is ok on your family.
    Thanks dude.


    Wednesday W8D4 07.07.21

    Forgot to write this up at the time

    Push Press - Belt, 3:30 rest
    65 X 5
    77.5 X 5
    80 X 5 - PB
    82.5 X 4 and 1 fail - PB
    80 X 5

    Deadlift - Belt, 5:00 rest between top sets
    120 X 5
    135 X 5
    155 X 5
    172.5 X 5
    190 X 5
    207.5 X 4 @10
    152.5 X 8 X 2 - RDL

    Farmers - 2:30 rest
    60s X 50m
    70s X 50m
    75s X 50m
    70s X 50m

    Chins - 1.45 rest
    BW X 10, 9, 8, 7, 7

    GHR // Hanging knee Raise
    4 sets each

    Shoulder Circuit (adding this in 2x a week)
    Powell Raise X 8
    Trap 3 Raise X 8
    IYT Raise X 6
    5kg per hand, 2 sets

    30 mins Aerobike 150HR



    Notes
    Deadlift 2.5kg under best set of 4, in last cycle I did easy warm ups to top set then back downs. This cycle with ascending 5s the set prior is a tough one, so I think I'm probably stronger than last cycle.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #641
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    Prayers to your father.
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  12. #642
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    Week 9, Day 1

    Originally Posted by Atom1980 View Post
    Prayers to your father.
    Thank you.


    Saturday W9D1 10.07.21


    Comp Squat - Belt, 5:00 between top sets
    100 X 5
    120 X 5
    135 X 5
    155 X 5
    172.5 X 5 @8
    187.5 X 3 @10

    Front Squat - Heels, no belt, 2:00 rest
    105 X 8
    100 X 8 X 2
    100 X 7
    High rep fronts with relatively short rest are exhausting mentally/physically

    Press - Belt, 2:00 rest
    50 X 7 X 5

    RDL - Belt, 2:00 rest
    120 X 8
    152.6 X 8 X 2

    Chins - 1:45 rest
    BW X 10, 8, 8, 7

    30 Mins Aerobike at 150HR


    Notes
    I would have liked 4 reps on the top set of squats but that's 90% of my training max, so I'm happy.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #643
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    Week 9, Day 2

    Sunday 11.07.21 W9D2


    Comp Bench - 4:00 Rest between top sets
    60 X 5
    70 X 5
    80 X 5
    90 X 5
    100 X 6 @9 - Rep PB
    107.5 X 3 @9.5
    Great bench session as no heavy bench for 2 weeks, no pec pain

    BB Rows - 2:00 rest
    82.5 X 8 X 5

    GHR // Hanging knees 4 sets

    Supine Curls 17.5 X 7 X 4 //
    Pressdowns Stack 11 X 8 X 4

    Shoulder Circuit X 2
    Powell raise, Trap 3 raise, IYT Raise
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #644
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    Week 9, Day 3

    Monday 12.07.21 W9D3


    Comp Deadlift - Belt, 5:00 rest between top sets
    130 X 5
    155 X 5
    172.5 X 5
    195 X 5 @8
    212.5 X 3 @10
    152.5 X 8 X 2 - RDL

    Tempo Cable Rows // Dips
    Full stack X 10 // BW X 10
    X 3


    Notes
    Split this session into two as short on time today. Deadlift was good
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  15. #645
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    Week 9, Day 4

    Weds 14.07.21 W9D4

    Push Press - Belt, 3:30 rest
    65 X 5
    80 X 5 @10
    80 X 4
    75 X 5 X 2

    HB Squat - No belt, 2:30 rest
    100 X 6
    120 X 6
    140 X 6
    130 X 6 X 4

    Comp Bench - 2:30 rest
    70 X 6
    85 X 6 X 5

    'Speed' Deadlift (70% 1rm) - Belt, 1:15 rest
    165 X 4 X 7

    Aerobike 20 mins 140 HR


    Notes
    Good session strength wise but I felt like hell the whole time. The gym is a top of a warehouse and keeps all the heat in like a furnace. I was getting really light headed

    Trying some new technique on push press as I'd like to move to doing log in the future. Using some strongman tips
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  16. #646
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    Week 10, Day 1

    Was away Saturday to Monday seeing wife's family


    Tuesday W10D1 20.07.21


    Comp Squat - Belt, 5:00 rest between top sets
    100 X 5
    120 X 5
    135 X 5
    155 X 5
    175 X 5
    195 X 2 @9.5 - PB double
    172.5 X 5

    Press - Belt, 2:00 rest
    40 X 8
    50 X 8
    52.5 X 8
    50 X 8 X 3

    RDL - Belt, 2:00 rest
    120 X 8
    155 X 8 X 2

    Chins - 2:00 rest
    BW X 8 X 4


    Squat 195 vid

    https://youtu.be/FTz2S-TQ5-g


    Notes
    Doing my press strongman style, leaning back and keeping my head back.

    Squat was good
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  17. #647
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    Week 10, Day 2

    Wednesday W10D2 21.07.21


    Comp Bench - 4:30 rest between top sets
    70 X 5
    80 X 5
    90 X 5
    100 X 1
    112.5 X 3 + 1 fail - 5kg triple PB
    100 X 5

    Comp Deadlift - 5:00 between top sets
    130 X 5
    155 X 5
    175 X 5
    200 X 1
    220 X 2 + 1 fail
    197.5 X 5

    Supine Curls 17.5s X 8 X 4 //
    Pressdowns Stack 10 X 8 X 4

    Shoulder Circuit
    Powell raise X 9
    Trap 3 raise X 8
    IYT Raises X 6

    30 min Aerobike 140 average HR

    Bench video
    https://youtu.be/6ljQC60DPp8

    Deadlift video
    https://youtu.be/THBgR0N50YQ


    Notes
    Really happy with the bench. Getting the deadlift for a triple would have been a good PB - I'll get it next time
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  18. #648
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    Week 10, Day 3

    Friday 23.07.21 W10D3


    HB Squat - 3:00 rest
    100 X 6
    120 X 6
    135 X 6 X 2
    Add belt
    135 X 6 X 3
    Very bad lower back DOMS, these were very tough

    Comp Bench - 3:00 rest
    60 X 8
    70 X 8
    85 X 8 X 4
    Last rep still moving fast with good pauses

    Cable Rows 5x12 //
    Dips BW X 10 X 5


    Notes
    I was hoping to go for a max set of 6 on HB, glad I just got the work done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  19. #649
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    Week 10, Day 4

    Saturday W10D4 24.07.21


    Push Press - Belt, 3:30 rest
    60 X 6
    70 X 6
    70 X 6
    70 X 5
    70 X 4
    Trying new strongman technique - lean back, head staying back. Weight was getting in front ofw, need lots more practise

    Comp Deadlift - Belt, 3:00 rest
    140 X 8
    165 X 8
    160 X 8 X 2
    Went too heavy on these, lower back DOMS still pretty bad - I could choose the weight here and stubbornly didn't want to go below 70%

    Chins
    BW X 8 X 5

    Hammer curls / Pressdowns 4 sets

    Shoulder Circuit 2 sets

    20 mins Aerobike 140 HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 1+2 - Pivot week, Peaking block

    Really mentally low this week with everything going on in personal life, really had very little desire to train. I always feel crappy on deload/pivots though. Meant to be 4 days this week but did about as minimal as I could

    Day 1
    Comp Squat
    135 X 10 X 3

    SSB GM
    60 X 8 X 3

    Split Squat // Chins
    3x10 // 3x8


    Day 2

    Comp Bench
    80 X 10 X 3

    Half-Pause Bench
    Bar to chest, pause 1ct, press to mid way, pause 1ct, bring to chest again pause 1ct - Counts as 1 rep
    72.5 X 4 X 3

    Comp Deadlift
    142.5 X 10 X 3

    Chins // Heel taps
    3x8 // 3x10

    30 mins Aerobike 145HR


    Notes
    Learning new exercises. Doing the new variations was fun and looking forward to progressing on them

    I need to lose weight. I am fat. I am going to try the slow approach for probably the first time in my life with a 500 deficit. Normally I try to have 1k deficit and lose 1kg a week, but that's probably only led to disordered eating patterns.

    Currently weighing 96.6kg or like 213lb
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1

    Monday W2D1 02.04.21

    Bodyweight 94.4

    Comp Squat - belt, 4:00 rest
    Triples to 80%
    167.5 X 3 X 5
    Felt tough but good reps

    Split Squat // Ab Rollout
    27.5s X 8 X 3
    BW X 8 X 3

    Sled Push // Chins
    70 X 20m X 3
    BW X 8 X 3

    Aerobike 10 mins 145 HR


    Notes
    Getting used to new exercises - Enjoying them so far. Much more fun than 5x5 back squat into 4x8 front squat from last cycle..
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    Wednesday W2D2 04.08.21

    Comp Bench - 3:30 rest
    Triples to 80%
    97.5 X 3 X 3
    97.5 X 5 X 2
    Didn't realise in my program I had the option of 3-5 reps per set until I checked, 3 felt kinda easy
    62.5 X 3 X 8 - Speed bench

    Comp Deadlift - Belt, 4:00 rest
    Triples to 80%
    190 X 3 X 5
    120 X 2 X 9 - Speed deadlift

    Goblet Walk - 2:00 rest
    42.5 X 45sec X 3

    Alternating Curls // Pressdowns
    15s X 8 X 3
    Stack 11 X 8 X 3

    Broad Jumps 3x10
    Shoulder Circuit X2

    Aerobike 45 min Average HR 147


    Notes
    My goal for this cycle (now) is to be much stricter about my session days/times/exercise choice. I change my days too much and swap exercises around too much. I don't want to be so rigid that I force myself to do something injurious but I don't want to give myself so much leeway

    I'm also dropping a bad habit I have of watching YouTube videos and playing a game on my phone before training, always makes me late / just want to swap the session to another day
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2-3

    I forgot to log last 2 sessions from week 2 - I can't remember everything but I hit all the planned sets/reps with all my cardio

    I was on holiday for the past week, did 2 circuit training sessions with no weights while I was away

    Week 3 is just week 2 repeated with some higher volume


    Week 3 - Day 1


    Comp Bench - 4:00 rest
    Work up to 80% e1RM
    97.5 x 5 x 3
    97.5 x 9

    Speed Bench
    70 x 3 x 7

    Chins
    BW x 8 x 4

    Supine Curls 17.5s x 8, 8, 7, 6 //
    Pressdowns Stack 10 x 8 x 4

    Aerobike - 30 mins at 145 HR


    Notes
    Split this day into 2 session as I was feeling really nauseous today. Did as much as I could. Bench PB was really good
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    Tues 17.08.21 W2D2


    Comp Squat - Belt, 4:00 rest
    Triples to 80% e1RM
    170 X 3 X 4
    170 X 5 @9

    Split Squats - 2:00 rest
    27.5s X 8 X 4
    //
    Ab Rollout
    BW X 8 X 4

    Fast Sled Push - 2:00 rest
    70 X 25m X 3
    //
    Knee Raises
    BW X 10 X 3

    Aerobike 30 mins 140 HR


    Notes
    I watched a video on how to do Ab rollouts properly and they look a lot better now. My lower abs are ruined though and I think I will have DOMS for a few days.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 3

    Fri 20.08.21 W3D3

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

    Comp Deadlift
    145 X 3 - Adductor hurting like it sometimes does. Couldn't do any lower body work today. This only happens after I take time off then do a big squat session

    Chins
    7.5 X 6 X 4

    Alternating Curls 15s X 9 X 4 //
    Tri Ext 20 X 8 X 4

    Shoulder Circuit X 2

    Aerobike 15 min
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 4

    Sat 21.08.21 W3D4


    Log Press - Belt, 3:00 rest
    40 X 5
    50 X 5
    60 X 5 X 2
    62.5 X 5 X 2
    First time ever doing this - Really enjoyed it

    Comp Deadlift - Belt, 4:00 rest
    Work to
    190 X 3
    192.5 X 3
    195 X 3
    192.5 X 3 X 2

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

    20 mins Aerobike


    Notes
    Annoying I have to attempt all of my deadlifting in one session. But I've gotta squat again Monday so didn't want to deadlift again tomorrow. Dropped some of the accessory volume
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 5

    Sunday 22.08.21 W3D5

    Pendlay Row - 2:00 rest
    Work to
    85 X 8 X 4

    SSB GM - Belt, 2:00 rest
    90 X 8
    100 X 8 X 2
    Struggling to get technique right on these but can feel them in posterior chain so not gonna stress about it

    Farmers - 2:30 rest
    80s X 20m X 4

    Step Ups
    22.5s X 6 X 3

    Goblet Walk
    45 X 50sec X 3

    Broad Jumps
    BW X 12 X 3

    Aerobike 15 min
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 1

    Monday 23.08.21 W4D1


    Comp Squats - Belt, 4:00 rest
    Work to
    170 X 1
    192.5 X 1 @9 - Meant to be @8
    172.5 X 3
    172.5 X 3
    172.5 X 5 @8 - Good set to finish on

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

    Chins
    5 X 7 X 4

    20 mins Aerobike
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 1 - Repeated

    I had to drive to London last Tuesday as they said my wife's dad had days to live, he died Thursday. Very stressful week and no access to equipment. I did what little I could with the time, but repeating the week seems like the best option


    Tuesday 31.08.21 W4D1


    Comp Squat - Belt, 4:00 rest
    Work to
    170 X 1
    187.5 X 1 @7.5
    172.5 X 3 X 2
    172.5 X 6 @ 9.5 - Video

    Half-Pause Bench - 3:00 rest
    Work to
    82.5 X 4 X 4
    Last set very close to failure

    Chins BW 4X8 //
    Heel Taps BW 4x10


    Squat video
    https://youtu.be/RkWB70-wKYQ


    Notes
    Things felt good, given the circumstances in external stress.

    I am trying not to be a technique purist but my squats are looking a little sloppy. Need to tighten up a bit to stop the bar going over my toes.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 2

    Wednesday 01.09.21 W4D2


    Strict Log Press - Belt, 3:00 rest
    Work to
    60 X 5
    65 X 3 X 2
    60 X 3 X 3
    Tough today, was getting very light headed

    Comp Deadlift - Belt, 4:00 rest
    Work to
    195 X 1
    215 X 1 @7
    220 X 1 @9
    195 X 3 X 2
    195 X 6 @10

    Sled Push
    80 X 20m X 4
    //
    Knee Raises
    BW X 10 X 4

    Supine Curls 15s X 8 X 4 //
    Tri Pressdown Stack 11 X 9 X 4

    20 mins Aerobike 145HR


    Notes
    I tracked my heart rate from the sled onwards and it was averaging around 140 for about 30 mins. Worsley wants me doing 3-4hrs a week cardio but I'm going to include some of my more aerobic assistance work into my cardio time. As spending 10+ hrs a week in the gym seems a bit excessive
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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