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  1. #691
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    Week 3, Day 1

    27.10.21 Wednesday W3D1


    HB Squats - No belt, 3:00 rest
    Narrow stance, WL shoes
    Sets of 6 to
    130 X 6
    135 X 6
    140 X 6 @8.5
    130 X 6 X 2

    45 Incline Bench - 2:00 rest
    Work to
    60 X 8 X 4

    Single Arm Machine Row 37.5 X 10 X 4 //
    Heel Taps BW 4X12 //
    Tempo Hammer Curls 12.5s 3x8

    Aerobike
    Including circuit 1hr at 140HR


    Notes
    Quads were way more sore/fatigued than I realise so HB squats kinda sucked today. Will be keeping HB squats in for the next 6 weeks or so, so will hopefully get a good PR on these.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #692
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    Week 3, Day 2

    Saturday 30.10.21 W3D2

    I have signed up to a sanctioned IPF competition at my own gym which is pretty awesome. January 15th


    Comp Bench - 3:30 rest
    5s to
    90 x 5
    92.5 x 5 x 2
    95 x 5 x 2

    Comp Deadlift - Belt, 4:00 rest
    work to
    195 x 5 @8
    180 x 5 x 4
    Keeping bar close and hips higher is feeling pretty good. I can see I'm slowing down in the middle then lockout is faster which is exactly what I want.

    Monster DB Press - 2:30 rest
    25 x 5
    28 x 5 x 3

    Farmers - 2:00 rest
    60s x 20m
    80s x 20m
    90s x 20m
    82.5s x 20m x 3

    Chins BW 4x8 //
    Leg Ext 50 x 15 x 4 //
    Core rotational exercise x 8

    Aerobike
    1hr total cardio 145HR including farmers and circuit


    195 Deadlift
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #693
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    Week 3, Day 3

    Monday 02.11.21 W3D3


    Log Press - Belt, 2:30 rest
    Work to
    52 X 8
    54.5 X 8 X 3
    52 X 8

    Pendlay Rows - 2:00 rest
    85 X 8 X 4

    Chins 10kG 4x5 //
    Hyper 10KG 4X10 //
    Knee Raises 4x8

    Sled 80 X 20m X 4 //
    Tempo Curls 12.5s X 8 X 3


    Notes
    Had some gastro problems yesterday so pushed sessions back. Still felt ****ty today
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #694
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    Week 3, Day 4

    Tuesday 02.11.21 W3D4


    Cleans - 3:00 rest
    3s to
    90 X 3 X 5

    Pause Front Squat - No belt, 3:00 rest
    100 X 5 X 4

    Dips BW 4x12 //
    DB Swings 37.5 X 10 X 3 //
    2 core exercises 3 sets

    Cardio on Aerobike to make 30 mins total cardio
    HR strap needs new battery


    Notes
    Stomach again felt ****ty and I didn't enjoy this session but got the prescribed work done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #695
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    Week 4, Day 1

    Thursday 04.11.21 W4D1


    HB Squat - No belt, 3:00 rest
    6s to
    132.5 X 6
    140 X 6 @5.5 - Felt a small pull in my right quad
    Moved stance out a bit wider
    135 X 6 X 3
    Was planning on doing a heavier set of 6 before my back offs but just took what I could from the session

    45 Incline Bench - 2:00 rest
    Work to
    60 X 8 X 4

    1 Arm Row - 2:00 rest
    40 X 9 X 4
    //
    Hanging Knee Raises 4x10


    Notes
    Legs were still tired from the front squats/cleans 2 days ago. And my shoulders were aching.

    To top it off I had to take 2 enormous dumps before training which set me back a good 30 minutes

    Quad is a little swollen but it'll be alright
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #696
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    Week 4, Day 2

    Saturday 06.11.21 W4D2


    Comp Bench - 3:30 rest
    5s to
    90 X 5
    100 X 5 @8
    90 X 5 X 4

    Comp Deadlift - Belt, 3:30 rest
    Singles to
    175 X 1
    200 X 1
    210 X 1 @6.5
    215 X 1 @8
    177.5 X 5 X 4
    Finding it tough to judge RPE with form change


    Notes
    Just fundamental work today - Stomach was still not feeling great. This week kinda sucked mental/physical health wise but I've been getting it done which is good.

    Deadlift lockout is very fast now. But the middle of the lift is pretty damn slow. Think it should pay off in the long run.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #697
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    Week 4, Day 3

    Sunday 07.11.21 W4D3

    Working out at mother in law's place since we moved some of my gear here. Lifting outdoors - It was cold but kinda fun


    BB Press - 2:00 rest
    50 X 6 X 4
    // Tri Ext 20 X 9 X 4

    Pendlay Row - 2:00 rest
    90 X 6 X 4
    // IYT raises 5s X 6 X 4

    Cardio 15 min
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #698
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    Week 4, Day 4

    Monday 08.11.21 W4D4


    Cleans - No belt, 3:00 rest
    3s to
    80 x 3
    90 x 3
    100 x 1
    110 x fail x 2
    80 x 3 x 3
    Back off sets were from the hang to work on getting under the bar quickly - The 110 fails were both pulled really high then just crashed down on me and threw me forward

    Chins 7.5kg x 6 x 4 //
    Hip thrusts 100 x 10 x 4 //
    Med Ball twists 5kg x 6 per side x 4 //
    Crunches x 10 x 4

    Dips 10kg x 8 x 4 //
    Tempo Hammer Curls 15's x 6 x 4


    Notes
    Need to work on speed under the bar - Cleans from just below knee/above hip, tall cleans & some drills would be better right now.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #699
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    Week 1, Day 1, Loading/pivot week

    Monday 17.11.21 W1D1


    Comp Squat - Belt, 3:00 rest
    5s to
    140 X 5
    150 X 5 X 2
    Haven't LB squatted for 4 weeks so not pushing the boat out

    Comp Bench - 3:30 rest
    4s to
    95 X 4 X 5


    Notes
    Running short on time today.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #700
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    Week 1, Day 2

    Wednesday W1D2 17.11.21


    Monster DB Press - 2:30 rest
    22.5 X 5
    27.5 X 5 X 3

    Block Deadlift - No belt, 2:00 rest
    About 4 inches below knee
    3s to
    150 X 3
    170 X 3
    190 X 3 @ Low RPE
    Strained the right side of my lower back on this set which sucked

    Dips // Bench dips
    10kg 2x8, 2x6
    10kg 4x10

    Chins
    BW X 7 X 4

    Aerobike 30 min
    Static stretch / foam roll 10 min


    Notes
    Was struggling to bend over at the hip at first but tried to push some pain free ROM. Was feeling a lot looser by the end of the session.

    Now I'm home and resting it's feeling pretty sore. Should be fine in a couple days.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #701
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    Week 1, Day 3 & 4

    Friday W1D3 19.11.21


    Log Push Press - Belt, 2:00 rest
    57 x 4
    62 x 4
    67 x 4 x 3

    SLDL - Belt, 2:30 rest
    4s to
    140 x 4
    160 x 4 x 2

    RDL - Belt, 2:00 rest
    120 x 10 x 2

    Pendlay Rows - 2:00 rest
    92.5 x 6 x 3




    Saturday W1D4 20.11.21


    Comp Squat - Belt, 3:00 rest
    5s to
    140 x 5
    150 x 5
    155 x 5 - Unsure of RPE

    HB Pause Squat - 3:00 rest
    WL shoes, no belt, mid stance
    130 x 4 x 2

    3ct Comp Bench - 3:00 rest
    4s to
    80 x 4
    85 x 4
    90 x 4
    85 x 4

    Comp Deadlift - Belt, 3:30 rest
    5s to
    180 x 5 x 3


    Notes
    They were running a strongman comp today so I had to get in early, slightly short on time.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #702
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    Week 1, Day 5

    Sunday W1D5 21.11.21


    Press - Belt, 3:00 rest
    50 X 4
    55 X 4
    60 X 4 @9
    52.5 X 4 X 3

    Chins - 2:00 rest
    7.5kg X 5 X 4

    Cardio 20 mins


    Notes
    I have noticed on press/log my left elbow is always slower to lockout and I'm crooked in general. My bench is also crooked

    I can easily touch my hands together behind back with my R arm overhead, but left arm overhead they're about 4 inches apart

    Doing some mobility drills to try and loosen up my shoulder.

    This may just be an unavoidable consequence to my thoracic scoliosis but going to attempt to improve it
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #703
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    Week 2, Day 1

    Tuesday W2D1 23.11.21


    Comp Squat
    Warm up to 120 X 3
    Pain in left adductor really came on
    Paused HB squat 120 X 3
    Ended it there, too painful

    Messrd around with some stretching and foam rolling

    Comp Bench - 3:30 rest
    4s to
    100 X 1
    110 X 1 @6.5
    115 X 1 @8.5
    97.5 X 4 X 5

    Block Deadlift - Belt, 3:00
    3s to
    200 X 3 X 5

    Ran out of time


    Notes
    Adductor issue is long term - Hurts like hell for a day then it feels completely normal. Normally flares up after I go too heavy on comp Squat, felt like I went pretty safe last week but guess not.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #704
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    Week 2, Day 2

    W2D2 Friday 26.11.21


    Comp Squat - Belt, 4:00
    5s to
    155 X 5 X 5
    Not sure of RPE here but it wasn't too high

    Tempo Bench 3-3-0 - 3:00 rest
    4s to
    80 X 4
    90 X 4 @9
    82.5 X 4 X 2

    SLDL - Belt, 3:00 rest
    4s to
    160 X 4
    170 X 4
    160 X 4 X 2
    I really enjoy doing these

    Circuit - 1:00 rest
    Chins 10kg X 5
    Heel Taps X 10
    Dips 10kg X 7
    Sled 80kg X 20m
    X 4 rounds

    Aerobike - Total 45 min cardio


    Notes
    Really good session after 1.5 weeks of feeling like crap. No groin pain, weights moving well, logs of energy.

    Trained with one of my friends today and it was good having him down.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  15. #705
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    Week 2, Day 3

    Sunday 28.11.21 W2D3

    Training at my mother in law's - Only equipment is a very rusty barbell and 200kg plates. Outdoors on her patio, it was 0 degrees Celsius outside


    Press - Belt, 2:30 rest
    50 X 4
    55 X 4
    60 X 4 @8
    55 X 4 X 3
    Struggling a lot with big BP drop on these, getting very light headed

    Comp Deadlift - Belt, 3:00 rest
    170 X 3
    190 X 3
    200 X 5 @8.5
    190 X 3 X 4

    Pendlay Row - 2:00 rest
    100 X 6 X 4

    To keep warm between sets I carried plates / did air squats.
    Over the 1hr 30 mins average heart rate was 150
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 4

    Monday W2D4 29.11.21

    Press ups
    Burpees
    Core
    Arms
    1hr circuit keeping HR up


    Notes
    Meant to be training at gym today but fell asleep on the sofa. Missed my log press, cleans, RDL, farmers and lunges.

    Last week was a tough week with the groin strain and being away for 4 days. I hit most of my squat/pressing/deadlift movements so still probably got a good stimulus from the week despite being sub optimal
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 1

    Weds W3D1 01.12.21


    Comp Squat - Belt, 4:00 rest
    4s to
    160 x 1
    180 x 1 @7
    162.5 x 4 x 5

    3-3-0 Tempo Bench - 3:00 rest
    4s to
    80 x 4
    90 x 4
    85 x 4 x 3

    Block Deadlift - Belt, 3:00 rest - About 1" lower than last week
    3s to
    180 x 3
    200 x 3
    210 x 3 @10 - This set did not look good technique wise, thought it would be lower RPE
    190 x 3 x 3

    Circuit
    Chins 10kg x 5
    Heel-taps BW x 10
    Dips 10kg x 7
    Sled 80 x 20m
    x 4

    Aerobike
    Total cardio including circuit 55 min at 150 HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 2

    Thurs W3D2 02.12.21


    Press - Belt, 3:00 rest
    4s to
    50 X 4
    57.5 X 4 X 5

    SLDL - Belt, 3:00 rest
    4s to
    140 X 4
    165 X 4
    175 X 4 @8
    165 X 4 X 2

    Tempo Hammer Curls 2-1-2 15s 4X7 //
    Tri pressdown stack 12 4x8
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 3

    Sat W3D3 04.12.21

    Bodyweight 96kg
    6 weeks until comp

    Log Push Press - Belt, 3:00 rest
    4s to
    67 X 4
    72 X 4 @9
    67 X 4 X 3

    1 Power Clean, 2 Full Cleans - No belt, 3:00 rest
    3s to
    80 X 3
    90 X 3
    95 X 3
    100 X 3
    90 X 3 X 3

    HB Pause Squat
    4s to
    120 X 4
    130 X 4
    140 X 4
    145 X 4 @8
    137.5 X 4 X 3

    Farmers - 2:30 rest
    Trying the new farmer handles the gym got for comp, they are very wide, square shaped wood, very difficult as bangs into legs
    60s X 20m
    70s X 20m X 3

    Circuit - 2:00 rest
    Chins X 7
    Lunge 35kg X 5 per leg
    Back ext 10kg X 8
    X 4

    Aerobike 35 min
    Total cardio including farmers and circuit 1hr 5 mins 145 HR


    Notes
    This was an unnecessarily long session. I should have trained yesterday and done a few accessories / cardio for an hour but thought I'd just do it all today.

    Training 5x week seems like the only way with all the extra conditioning work and cardio.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 4

    Sunday W3D4 05.12.21


    Comp Bench - 3:45 rest
    They're having the benches reupholstered so I had to use the crappy FID one which is very skinny/wobbly
    3s to
    90 X 3
    100 X 1
    110 X 1
    115 X 1 @9
    97.5 X 4 X 5
    RPE higher than last week due to the bench I think
    Overshot the single

    Comp Deadlift - Belt, 4:00 rest
    3s to
    170 X 3
    190 X 1
    205 X 1
    220 X 1 @9
    187.5 X 4 X 5

    RDL - No belt, 2:00 rest
    120 X 10 X 4


    Notes
    Very sore today - Past 2 weeks I haven't done my power cleans, lunges or farmers due to the various small injuries I had. I also couldn't HB squat last week so yesterday has ruined me.

    My body needs to acclimate but I think it'll be fine next week.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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