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.
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Thread: JiP's Powerlifting Log
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10-27-2021, 06:25 AM #691
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 1
Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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10-30-2021, 03:35 AM #692
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-02-2021, 05:50 AM #693
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 todayPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-02-2021, 05:52 AM #694
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-04-2021, 12:59 PM #695
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 alrightPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-08-2021, 12:47 AM #696
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-08-2021, 12:50 AM #697
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 minPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-08-2021, 11:23 AM #698
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-17-2021, 07:07 AM #699
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-17-2021, 07:12 AM #700
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-20-2021, 01:40 AM #701
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-23-2021, 10:28 AM #702
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 itPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-23-2021, 10:42 AM #703
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-26-2021, 10:15 AM #704
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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11-28-2021, 02:01 AM #705
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 150Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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11-28-2021, 11:51 PM #706
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 optimalPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-01-2021, 09:21 AM #707
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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 HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-02-2021, 02:11 PM #708
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12-04-2021, 05:56 AM #709
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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12-05-2021, 01:04 AM #710
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
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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12-07-2021, 05:58 AM #711
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 3, Day 5
Monday W3D5 06.12.21
Finishing off accessories from yesterday
Monster DB - 2:30 rest
27 X 6 X 3 per arm
Pendlay Row - 2:00 rest
100 X 6 X 4
Tempo Hammer Curls
12.5s X 8 X 4
//
Overhead Cable Ext
Stack 6 X 8 X 4
Aerobike
50 mins total HR 140Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-08-2021, 09:23 AM #712
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 1
Wednesday W4D1 08.12.21
Comp Squat - Belt, 4;00 rest
Singles to
170 X 1
185 X 1 @6
190 X 1 @7
Single moved way fastier/easier than expected. Would have been a PB if I did it for 4
170 X 4 X 5
3-3-0 Tempo Bench - 3:00 rest
4s to
85 X 4
92.5 X 4
95 X 4 @9 - PB on this
85 X 4 X 3
Block Deadlift - Belt, 3:00 rest
3s to
192.5 X 3 X 5
Circuit
Chins 10kg X 5
Sled 80kg X 20m
Ab med ball rotation X 8
X 4
Aerobike
45 mins total cardio 140HR including circuitPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-09-2021, 09:59 AM #713
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12-11-2021, 12:33 AM #714
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 3
Friday W4D3 11.12.21
Monster DB - 2 30 rest
27 X 7
27 X 6 X 2
Would like to maybe use this as a main movement in future and push the weight
SLDL - Belt, 3:00 rest
4s to
160 X 4 X 5
Square Log Farmers - 2:00 rest
60s X 20m
70s X 20m X 3
Legs still bruised from this from last week
Circuit - 1:00 rest
Lunge 37.5kg X 6 per leg
Dips 10kg X 8
Hammer Row 35kg per arm X 10
X 4 rounds
Aerobike
Including farmers and circuit 40 mins 145HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-12-2021, 10:03 AM #715
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 4
Had a really bad stomach yesterday so pushed everything back a day
Sunday W4D4 12.21.12
Comp Bench - 4:00 rest
Work to
100 X 1
110 X 1
115 X 1 @8.5
100 X 4 X 5
1 Power Clean, 2 Full Cleans - 3:00
Work to
90
92.5
95
100
92.5
HB Pause Squat - 3:00 rest
4s to
130 X 4
145 X 4
150 X 4 - PB
142.5 X 4 X 3
Circuit
Chins X 8
Heel Taps X 10
Knee Raises X 10
Aerobike
Went pretty hard on this today and did 1hr total at just over 150 average HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-14-2021, 12:51 PM #716
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 4, Day 5
Monday 13.12.21
I strained my back on Sunday evening - Felt fine after living but I was helping put together some furniture and it was sore as hell afterward.
I was struggling to sleep because moving in bed was hurting. I was struggling to sit up from the sofa on Monday morning so felt doing heavy deadlift or anything wasn't a great idea.
I found some pain free ROM at home, did some bodyweight work, foam rolling and stretching. Felt pretty good afterward.
It's now Tuesday and pain is nearly.gone. should be fine for heavy lifting tomorrowPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-15-2021, 05:29 AM #717
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 1 - Pivot week
W1D1 Wednesday 15.12.21
Comp Squat - Belt, 4:00 rest
Work to
170 x 1
195 x 1 @8 - Good rep but about 1/4 of an inch high
187.5 x 3 - All exactly on parallel
187.3 x 3 @9 - All to depth
Struggling to hit depth as trying to stay as tight as possible. Need to start the rep with more forward lean
Pin Bench - 3:00 rest
Set up exactly where my normal bench height is, let the bar rest on pins for 1-2 sec
3s to
90 x 3
95 x 3
100 x 3
102.5 x 3 @7.5
107.5 x 3 @9.5
SSB GM To Pins - 3:00 rest
6s to
100 x 6
110 x 6
120 x 6
130 x 6
Circuit
Sled 100kg x 20m
Hammer Row 40kg per arm x 10
Russian twist 8kg x 10 per side
Heel-taps x 8
x 4 rounds
Aerobike
1hr total with circuit, 150HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-17-2021, 10:34 AM #718
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 2
Friday W1D2 17.12.21
Tempo 4:2:0 LB Squat - No belt, 3:00 rest
3s to
140 X 3
150 X 3
155 X 3
160 X 3 @9
These were tough but kinda fun
30° Incline Bench - 2:30 rest
65 X 6
67.5 X 6
70 X 6 @8
Supersetted 3x8 dips
Half-Pause Deadlift - Belt, 3:00 rest
1 full deadlift, 1 deadlift from the hang to low shin with 2ct pause = 1 rep
3s to
140 X 3
160 X 3
170 X 3
175 X 3 @9.5Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-18-2021, 03:01 AM #719
- Join Date: Mar 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10,452
- Rep Power: 14859
Week 1, Day 3
W1D3 Saturday 18.12.21
Bodyweight 95.7kg this morning.. Feeling a bit worried about this especially as my birthday and Christmas are coming up. Hopefully getting down to 94kg shouldn't be too hard with 3 weeks left then I can lose a bit of water weight
Log Press - Belt, 3:00 rest
4s to
62 x 4 @6
67 x 4 @10
64.5 x 4
62 x 4
Comp Deadlift - Belt, 4:00 rest
Singles to
215 x 1 @7.5
217.5 x 1 @8
207.5 x 3 @7.5
207.5 x 3 @8.5
New deadlift technique feeling/looking good, lockout is very strong
Chins BW x 8
Glute bridge 100kg x 8
Knee raises BW x 8
x3 rounds
Tempo Hammer Curls 2-2-0 12.5s x 8
Cable Tri Ext Stack 8 x 8
x 3 rounds
Aerobike
Including circuits 50 min at 140HRPowerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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12-20-2021, 11:17 PM #720
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