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  1. #811
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    Week 2, Day 3

    W2D3 Tues 27.06.22

    Was a bit under the weather for a couple of days so pushed things back again. Not ideal but getting it done


    Comp Speed Squats - Belt, 1:00 rest
    125 + Light Bands X 3 X 8

    Comp Bench - 4:00 rest
    Work to
    120 X 1 @8 - Pause too fast
    120 X 1 @8.5 - Good pause
    CGBP - 1:00 rest
    70 X 15
    70 X 8 X 3

    Comp Deadlift - Belt, 4:00 rest
    Work to
    220 X 1 @8.5
    185 X 4 X 5

    Circuit 1:30 rest
    Sled 90 X 20m
    Tri Ext stack 9 X 8
    dB tempo curls 12.5s X 7
    Plank 45sec
    X 3 rounds


    Notes
    Signed up for a comp in exactly 8 weeks, again at my gym. Not sure if my performance will be better/worse than last time, just doing it for the experience and going to have fun
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 4 and Week 3, Day 1

    Weds 28th

    Log
    Lunge
    Row

    Forgot to write it down


    W3D1 Friday 30.06.22

    SSB Pin Squat - 4:00 rest
    3s to
    145 X 3
    150 X 3 @8
    142.5 X 3 X 4

    Notes
    Had some real stomach problems today - had to take a dump 3x alone during this exercise, was doing farts which could have cleared the gym out. Had to call it a day there. Felt blessed I didn't **** myself
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #813
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    Week 3, Day 2

    Saturday W3D2 02.07.22


    Comp Bench - 4:00 rest
    Work to
    115 X 1 @6.5
    125 X 1 @10 - Maybe another 2.5kgs, really weak pause. Never benched more than 120 in/outside comp
    3-3-0 Tempo Bench - 3:30 rest
    Superset WG chins 2sec hold at top
    102.5 X 3 X 3
    POR Grip - 3:00 rest
    92.5 X 6 X 3

    Pendlay Row - 2:30 rest
    100 X 6 X 4

    SSB Lunge - 30 sec on 30 sec rest
    50 X 8 mins

    Echo bike
    Including lunges 40 mins total at 145HR


    Notes
    The bench wouldn't have passed in comp but happy with the PB 8 weeks out
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #814
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    Week 3, Day 3

    Sunday W3D3 03.07.22


    Log Press - Belt, 3:30 rest
    From floor, normally do from rack, they've moved the equipment
    4s to
    62 X 4
    64.5 X 4
    67 X 3
    Was getting too light headed

    BB Press - Belt, 2:30 rest
    50 X 8
    55 X 6
    50 X 8

    Snatch Grip SLDL - Belt, 3:30 rest
    4s to
    145 X 4
    157.5 X 4
    160 X 4 @9
    145 X 4

    Circuit - 1:30 rest between rounds
    WG Pull ups x 7
    Preacher curl 25 X 8
    Tri preasdown stack 10 X 10
    Rear delt flyes 5s x 13
    Plank X 45sec
    X 3 rounds


    Notes
    Took the dog to the gym with me today, was annoying as hell at first but she calmed down luckily.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #815
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    Week 3, Day 4

    Thursday W3D4 07.07.22


    Speed Comp Squat - 45sec rest
    Work to
    125 + Yellow bands X 3 X 8

    Slingshot Bench - 3:30 rest
    4s to
    120 X 4
    127.5 X 4 @10 - PB
    117.5 X 4 X 3

    CGBP - 1:15 rest
    80 X 12
    80 X 8 X 3

    Pause Comp Deadlift - Belt, 4:00 rest
    2 sec pause below knew, 5 sec on eccentric
    Work to
    170 X 3
    180 X 3
    185 X 3 @9
    175 X 3

    Circuit - 1:30 rest
    DB Press 22.5s X 12
    Seal row 50 X 8
    Tri Ext stack 8 X 8
    Tempo DB Hammers 12.5s X 6
    Plank X 45sec
    X 3 rounds


    Notes
    On a training course this week and next on the Tuesday/Thursday which is really time consuming. Final week of having my student - very stressful week


    Friday 08.07.22

    45 mins cardio, running and walking, 145HR average
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #816
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    Week 4, Day 1

    Sunday 10.07.22 W4D1


    Comp Bench - 4:00 rest
    Work to
    110 X 1
    120 X 1 @9
    Tempo 3-3-0 - 3:30 rest
    105 X 3 @10
    100 X 3 X 2
    POR Grip - 3:30 rest
    90 X 6
    92.5 X 6
    95 X 6

    Ended the session early

    Notes
    Was feeling pretty crappy today mentally/physically.

    Realised my heels weren't fully in contact with the floor on my new bench technique. Tried lots of different things with foot position, foot angle. The only way I can keep them flat is with my feet very externally rotated.

    Felt pretty good by the end of the session - need to work on it a lot more

    Bar position is also pretty weird on a lot of the sets, bar is going behind the elbows on bottom position so need to touch higher. Weights moved much faster when touching higher
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #817
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    Week 4, Day 2

    W4D2 Monday 11.07.22


    SSB Pin Squat - Belt, 3:30 rest
    3s to
    140 X 3
    150 X 3
    155 X 3
    160 X 1 - Lost balance going for the second and called it. Think I had it for 3
    142.4 X 3 X 3

    Snatch Grip SLDL - 3:30 rest
    4s to
    140 X 4
    155 X 4 @9
    140 X 4 X 3
    Tougher than last week as straight after squats

    BB Press - Belt, 2:30 rest
    40 X 8
    50 X 8
    52.5 X 8
    50 X 8 X 2

    Circuit - 1:30
    WG Pull ups x 7
    Tri Ext stack 8 X 9
    Preacher curl 25 X 8
    Plank 45sec
    Sled 80 X 20m
    1 min max Each bike
    X 4 rounds

    Echo bike steady state
    45 mins cardio 135HR


    Notes
    Feeling very rundown today. Very demotivated as well. Not sure why - have been sleeping about 7hrs a night which maybe isn't enough. Going to work harder to push it to 7.5hrs. Work has also been pretty stressful recently
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #818
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    Week 4, Day 3

    Wednesday W4D3 13.07.22


    Speed Comp Squat - Belt, 1:00 rest
    120 + Yellow bands X 3 X 8
    Dropped working weight 5kg this week as not feeling so fast last week
    Took closer grip today, better position

    Slingshot Comp Bench - 3:30 rest
    4s to
    120 X 4 X 5
    Realised my elbows were in front of the bar, tucked them more and way stronger

    CGBP - 1:30 rest
    95 X 8 @10 - PB
    90 X 5 X 4


    Notes
    Again feeling very demotivated, but a good session.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #819
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    Week 4 cardio

    Running
    70 mins
    2 mins running 2 mins walking
    Average HR 155
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #820
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    Week 5 - Deload / pivot

    Short deload, did a couple of circuit training sessions. Just doing what I feel like until start of peaking block

    Running 17.07.22
    On trails
    2 mins run 2 mins walk
    1hr, 150HR


    Running 19.07.22
    On pavement
    2 mins run 2 mins walk
    50 mins
    165 Average HR

    Pushed myself today, have record temperatures in UK so struggling to manage that. Started off doing 2 mins 15 run 1 min 45 walk but I couldn't maintain it
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #821
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    Week 1, Day 1 - Peaking block

    W1D1 Wednesday 20.07.22

    Coached session

    Comp Squat - Belt
    Work to
    165 X 1
    180 X 3 @8.5

    Comp Bench
    Work to
    105 X 1
    117.5 X 2 + 1 fail, PB for a double

    Comp Deadlift - Belt
    Work to
    175 X 1
    195 X 1
    205 X 1
    215 X 1 @7.5
    195 X 1 x 3

    Comp Bench w/ Chains - 1:00 rest
    65 + 35 chain weight x 2 x 10
    Not sure on the exact chain weight


    Notes
    Great working with the coach at my gym again. Got lots of good advice and a plan for the next 6 weeks before comp.

    Deadlift volume going to be significantly lower than last block. Interested to see how it goes.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #822
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    Week 1, Day 2

    W1D2 Friday 22.07.22


    Comp Squat - Belt, 4:00 rest
    Work to
    162.5 X 4 X 3
    Trying to iron out some technique issues and hit a consistent depth

    3-3-0 Comp Bench - 3:30 rest
    Work to
    95 X 3 X 3

    Seal Row - 2:00 rest
    70 X 6 X 5

    Supine Curls // DB skulls
    15s X 8 X 4 // 12.5s X 8 X 4


    Notes
    Was feeling pretty beat up / mentally low today. Been a rough week at work. But things moving well
    Last edited by JiP; 07-23-2022 at 01:28 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #823
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    Week 1, Day 3

    W1D3 Saturday 23.07.23


    BB Press, Belt, 2:30 rest
    55 X 8 @9
    55 X 6 X 3

    RDL - No belt, 2:00 rest
    120 X 8 X 4

    DB Press // Leg Ext
    22.5s X 12, 12, 11, 10 // +50 X 16, 16, 16, 16

    WG Chins // Machine Pec Fly
    BW X 6 X 3 // Stack 6 X 8 X 3


    Notes
    Felt good today. Pretty quick session. Swole is the goal
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #824
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    Week 1 cardio

    Saturday 23.07.22

    Running
    5 miles in 1hr 10min
    2 mins run 2 mins walk intervals
    Average HR 159

    Some screwing around as the dog was having some diarrhea problems, had to stop a few times for her. Good run though
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    Week 1, Day 4

    Monday 25.07.22

    Bodyweight 94.6kg


    Comp Bench - 3:30 rest
    4s to
    100 X 4 X 3

    2ct Comp Squat - Belt, 3:30 rest
    4s to
    142.5 X 4 X 3

    SSB Lunges
    30 sec on / 30 sec rest
    50kg, 6 rounds

    Bis/tris/core 4 sets


    Notes
    Dog had a D and V yesterday and we woke up to her covered in her own poop/puke which was obviously sad/worrying. Gym was closed after 1pm for a strongman comp and had to spend the morning looking Maggie.

    Wrapped up the first week well
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1

    W2D1 Wednesday 28.07.22


    Comp Squat - Belt, 4:00 rest
    Work to
    165 X 1
    185 X 2 @7.5
    170 X 3 X 4
    170 X 5 @9

    Chain Speed Bench - Comp grip, EMOM
    65 + 35 chains x 2 x 12

    Circuit - 1:30 rest
    Leg ext +60 X 12
    Tri pressdown stack 13 x 8
    WG Pull ups x 7
    Preacher curl 25 X 8
    X 3 rounds
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2 run 1

    Thursday 28.07.22

    40 min run
    10 intervals 2 min on 2 min off
    Crappy run, felt like I have shin splints, need proper running shoes. Dog was also being annoying
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    W2D2 Saturday 30.07.22


    Comp Bench - 4:00 rest
    Work to
    120 X 1 @9.5
    105 X 3 X 4
    105 X 4
    Bench warm ups felt great but working sets felt like crap

    Comp Deadlift - Belt, 4:00 rest
    Doubles to
    175 X 2
    200 X 2
    220 X 2 @9
    205 X 2 X 3

    2ct Pause Comp Squat - Belt, 4:00 rest
    Work to
    145 X 4 X 4
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2 cardio

    Sunday 31.07.22

    Run
    2 mins on 2 mins walk
    20 rounds
    1hr 20 min total
    5.5 mils, 161 average HR


    Pretty tough, went to a good running shop, got a free gait analysis and got some good shoes. No shin/ankle pain today which was nice. Getting a bit faster
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 3

    W2D3 Sunday PM 31.07.22


    3-3-0 Tempo Comp Bench - 3:30 rest
    Work to
    100 X 3
    102.5 X 3
    100 X 3

    SSB Lunge 30 sec on/off
    55 X 8 rounds

    RDL - 1:45 rest no belt
    120 X 12 x 3

    Circuit 1:30 rest
    Seal row 70 X 6
    Tri Ext stack 10 X 8
    Supine DB Curl 10s X 12
    Plank X 35sex
    X 5 rounds
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 4, Week 3, Day 1

    Monday W2D4

    Press/dB press/Pec fly

    Forgot to log


    W3D1 Thursday 04.08.22


    Comp Squat - Belt, 4:00 rest
    Work to
    175 X 1
    192.5 X 2 @9
    175 X 3 X 5

    Press - Belt, 2:30 rest
    55 X 8
    57.5 X 6
    60 X 6
    57.5 X 6

    192.5 squat from today
    https://youtube.com/shorts/q8pmAD9ZDhM?feature=share

    Last week 220 X 2 deadlift
    https://youtube.com/shorts/U4yE_22Bmmg?feature=share

    Notes
    Didn't feel great today after squats. Did minimal accessories.

    Used velocity tracker for squats today, big velocity loss on my back off sets. Went too heavy on them because I couldn't control my ego. Was hoping the top set would feel easier.

    Need to upload more videos as looking at last peaking block was very helpful with more vids.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 2

    Saturday W3D2 06.08.22


    Comp Bench - 4:00 rest
    Work to
    105 X 1
    115 X 2 @9 - Second rep was not a good line
    102.5 X 3 X 5
    Keeping the velocity loss to 20%. Felt good.

    Seal Row - 2:00 rest
    72.5 X 6 X 6

    Tri pressdown // Pec fly // Preacher curls
    4 sets each
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3 Run

    W3 Run 1


    50 mins running
    155HR
    4.5 miles
    2 mins on 2 mins off

    Running with the dog, was too hot, had to call it a day early as she was clearly too hot. Wasn't feeling great myself
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 3

    W3D3 Monday 08.08.22


    Comp Deadlift - Belt, 4:00 rest
    Work to
    205 X 1
    232.5 X 1 @9 - 510lb
    205 X 2 X 4

    RDL - No belt, 2:00 rest
    130 X 10 X 3

    3ct Pause Comp Squat - Belt, 3:00 rest
    140 X 4 X 3

    DB Press // Leg Ext machine
    25s X 8 X 3
    70, 80, 90 X 12-15

    WG Chins
    BW X 7 X 4

    Deadlift top single
    https://youtu.be/fmZBldO0NxY


    Notes
    Probably only the fourth or fifth time I've deadlifted over 500lb. And it moved well. Definitely looks like I was starting to hitch, need to address that, baby powder on the legs in future
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 4

    W3D4 Wednesday 10.08.22

    This was meant to be done Tuesday but I got 0hrs sleep on Monday night, had to take the day off work


    3:3:0 Tempo Bench - 3:30 rest
    Work to
    105 X 2 X 4
    Need to focus on keep right arm down go keep bar level, will keep filming from front angle

    Speed Chain Bench - EMOM
    65 + 35ish in chains x 3 X 10

    SSB Lunges - 30 Sec on, 30 sec rest
    55 X 8 rounds

    Circuit - 1:30 rest
    WG Pull ups x 7
    Cable Tri Ext stack 9 X 8
    Hamstring curl 7.5 X 10
    Supine Curls 17.5s X 6
    X 4 rounds
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    W4d1

    W4D1 Thursday 11.08.22


    Comp Squat - Belt, 4:00 rest
    Work to
    175 X 1
    195 X 1 @7.5, easier than expected, good rep
    175 X 2 X 4

    Press
    Work to
    60 X 5
    Was losing consciousness, not sure why, maybe because of the heat, called it a day there
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 2

    Friday W4D2 12.08.22


    Comp Bench - 3:30 rest
    Work to
    105 X 1
    115 X 1 @8
    105 X 2
    110 X 2 X 2
    105 X 2

    Comp Deadlift - Belt, 4:00 rest
    Work to
    205 X 1 - Slower than last week warm up
    225 X 1 @9.5, grindy
    200 X 2 X 2


    Notes
    Running short on time today, only 3 days since last deadlift session, have to swap my sessions around so won't be deadlifting heavy too close to comp. Expecting better next week
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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