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  1. #541
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    Week 3, Day 3

    Fri 11.09.20


    Comp Deadlift w/belt (4:30 rest)
    185 x 6 @7.5
    175 x 5 x 2
    177.5 x 5 x 2

    RDL w/belt (2:30 rest)
    140 x 8 x 4

    Push Press w/belt (4:00 rest)
    70 x 5 x 4

    Chins (2:00 rest)
    BW x 9, 8, 7, 7

    Supinated Curls (1:30 rest)
    15's x 9, 8, 7, 6


    Notes
    Used new more efficient deadlift set-up with some heavy weights. I was surprised that the weights still felt pretty light, as I was expecting the changes to throw me off. Hopefully that means there's a lot more to come still.

    I would really like to push press 100kg for a single.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #542
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    Week 3, Day 4

    Monday 14.09.20


    HB Squats beltless (2:30 rest)
    110 x 6
    120 x 6
    125 x 6 x 4

    Comp Bench (2:30 rest)
    85 x 6 x 5

    Speed Deadlift w/belt (1:45 rest)
    160 x 4 x 6

    BB Row (2:00 rest)
    85 x 6 x 4

    Farmer's (2:00 rest)
    50 per hand x 50m x 2

    Supinated Curls (1:30 rest)
    12.5's x 10, 9, 8


    Notes
    Back was still fried from Friday's session. Struggled today and cut farmer's early. All weights moved strong though. My shoulders and elbows have been feeling beat up, Worsley reassured me this is fine as long as there's no real pain. He advised warming up a little bit longer, especially as I'm in my 30's now.

    Hard to gauge RPE on HB squats as I never do them. They were pretty tough, but I think that's just from trying to stay very tight/upright and keep my hips from pushing backward. I think they should have some good transfer to my comp squat through working on these weak areas. I will be using them for the next 8 weeks.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #543
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    Week 4, Day 1

    Saturday 19.09.20
    W4D1


    Comp Squat w/belt (5:00 rest)
    170 x 5 @9.5
    155 x 5 x 3
    160 x 5 @9

    Comp Bench (4:30 rest)
    85 x 5
    100 x 5 @10
    95 x 5
    Kept hitting the rack on both these sets as I turned the pins round the wrong way. Felt much better after I realised the issue
    95 x 5
    97.5 x 5
    97.5 x 7 @10

    RDL w/belt (2:30 rest)
    145 x 8 x 4

    Weighted Dips (2:00 rest)
    15 x 7 x 4

    Chins (1:45 rest)
    BW x 9, 8, 8, 7, 6

    Fat Bar Curls (1:30 rest)
    25 x 9 x 3



    Notes
    I was trying to keep an upright starting position on squat, contrary to normally setting my torso angle before I start. It felt worse, spoke to my coach afterward and he said to stick with the old style and set my torso angle first as I was trying too hard to maintain a silly position (trying to imitate other lifters).

    I couldn't train on Wednesday as I had a bout of insomnia and only slept a couple hours. I was working 14hr shifts the other days.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #544
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    Week 4, Day 2

    Sunday 20.09.20
    W4D2


    Push Press w/belt (4:00 rest)
    60 x 5
    75 x 5
    72.5 x 5 x 3

    BB Row (2:00 rest)
    85 x 8 x 4

    Pendulum Squat (1:45 rest)
    50 x 8 x 4
    60 x 8
    Finding it hard to gauge RPE on this. Think I need to do a set to failure. Trying to go as deep as I can comfortably.

    DB Swing (2:00 rest)
    55 x 8 x 4
    //
    Heel-Taps
    BW x 14 x 4

    Reverse Hyper (1:45 rest)
    15 x 10 x 3


    Notes
    Lighter day getting my accessory bits done. Nice to see the overhead numbers moving up. Think that's a volume PR overall too.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #545
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    Week 4, Day 3

    Monday 21.09.20
    W4D3


    Comp Deadlift w/belt (5:00 rest)
    200 x 4 @10
    177.5 x 5 x 4
    Went a bit too heavy on my top set this week

    Press w/belt (2:30 rest)
    50 x 8, 8, 8, 7, 7

    Cable Row (1:45 rest)
    Full stack x 15 x 5

    Farmer's (2:30 rest)
    50 per hand x 50m x 3
    60 per hand x 50m

    Supine Curls (1:30 rest)
    12.5's x 10 x 3



    Notes
    Deadlift volume was tough after the too heavy top set. Hoping all the volume is going to pay off when the weight on the bar goes up.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #546
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    Deadlift 200 x 4

    I have been trawling through my old youtube videos recently and thought it would be silly to wait until I was setting PRs across the board before uploading videos again.

    Here's my deadlift top set I was unhappy with, I was starting with the bar way too close to my shins and it was making my back round a lot and struggle to lock out. Pretty sure I'd get called for hitching on the last rep.

    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #547
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    Week 4, Day 4

    Wednesday 23.09.20

    Bodyweight 93.6kg


    HB Squats - Narrower stance, no belt (2:30 rest)
    110 x 6
    127.5 x 6 x 5
    Vids of set 1 and 5

    Comp Bench (2:30 rest)
    80 x 6
    87.5 x 6 x 3
    90 x 6 x 2
    Felt too light so pushed weight up a bit

    Speed Deadlift w/belt (1:45 rest)
    130 x 4
    160 x 4 x 6

    Chins (1:45 rest)
    BW x 10, 8, 8, 7

    BB Curls (1:30 rest)
    30 x 9 x 3









    Notes
    Had some very bad lower back DOMS from Monday which made the squats really tough. Trying really hard to maintain good form here, but they looked pretty good.

    Went back to old deadlift method of pulling my hips lower than necessary before the lift begins, this just works really well for me. I'm not sure why. Obviously my hips rise when the lift starts but my back position and everything else is way better than when I start hips higher.

    My bodyweight is high. Pre-wedding I was about 89kg, after a week of honeymoon and 3 weeks eating whatever I wanted this is where I've ended up. Not the end of the world. I am planning to gain 0.5kg a month for the remainder of this training cycle (13 weeks), then do a calculated 5% bodyweight cut after that. And possibly a small diet break then another cut but we'll see.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #548
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    Week 5, Day 1

    Sunday 27.09.20

    The gym booking system said the gym was opening at 8am, but the actual time wasn't until 9. So I had to sit outside for roughly an hour in the cold, as it's a 20 min bicycle ride back home. I went and rode my bike for like 20 mins anyway to keep warm. Not a great start..


    Comp Squat w/belt (4:30 rest)
    130 x 5
    150 x 1
    165 x 8 @9.5 - Technically a PB on reps but not a great set depth wise
    152.5 x 8 @9

    Comp Bench (4:30 rest)
    85 x 5
    97.5 x 6 @10 - Worse than last week, not sure why
    90 x 10 @10

    Pendulum Squat (1:45 rest)
    50 x 10
    60 x 8 x 3

    Press (2:30 rest)
    52.5 x 7, 6, 6

    Chins (1:45 rest)
    BW x 8, 8, 8

    Dips (1:45 rest)
    BW x 12, 12, 12


    Squat 165 vid



    Notes
    Everything felt a bit ****ty today. I was getting pulled forward on my squats, and my depth sucked on the top set. I looking very unstable, think I needed to focus harder on setting my torso position and bracing properly. Usually when I focus on hitting a good depth my squat moves faster and looks better, so I'll make sure to focus that next week.

    My bench top set always sucks then the back offs are much stronger. I don't know if this is because I'm not warming up enough or I am just not getting myself set up properly for the first set. Next week I will do a heavy single close to my working weight before. I find this helpful definitely.

    But objectively this was definitely a good session.
    Last edited by JiP; 09-28-2020 at 06:23 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #549
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    Week 5, Day 2

    Monday 28.09.20


    Push Press w/belt (4:00 rest)
    60 x 3
    70 x 2
    80 x 1
    72.5 x 5
    75 x 5
    75 x 4 (lost balance on two reps which threw me off)

    Comp Deadlift w/belt (4:00 rest)
    150 x 5
    170 x 1
    187.5 x 6 @10 - Was expecting 8 or 9 here

    Speed Deadlift w/belt (1:45 rest)
    140 x 4 x 5

    BB Rows (2:00 rest)
    87.5 x 8 x 3

    DB Rows (2:00 rest)
    28 x 10 x 3







    Notes
    Today was objectively not great. I felt fine prior to the session, I was expecting the deadlift to move pretty well. Technique was much improved from the past couple weeks, so that's great. I probably shouldn't have done my max deadlifts the day after max squat. I saved my other 75% AMRAP set for Wednesday and just did my speed work today instead.

    After the push press I got a pretty awful headache and felt like I was walking through mud. Very little desire to stay in the gym. This deadlift performance was worse than the last couple of weeks (in terms of estimated 1RM), but I don't think that's due to a lack of volume, given I am currently using the highest deadlift volumes I've ever done. So I imagine from the lower volumes this week I will bounce back next week.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #550
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    Week 5, Day 3

    Wednesday 30.09.20


    HB Squat no belt (2:00 rest)
    115 x 8 x 3
    120 x 8

    Comp Bench (2:30 rest)
    80 x 8
    82.5 x 8 x 3

    Deadlift w/belt
    145 x 5
    170 x 1
    172.5 x 10 @10
    Hitched the last rep a little bit. Being lazy. Good effort though.

    RDL w/belt (2:00 rest)
    145 x 8 x 3

    Farmer's Walks (2:30 rest)
    70 per hand x 1 minute
    Got about 37.5m distance on average per set

    Chins (2:00 rest)
    BW x 8, 8, 7, 6

    Fat Curls (1:30 rest)
    25 x 10 x 3


    Notes
    Trying to flare my elbows more on bench and keep my elbows under the bar. I've always tried to basically bench like a shirted bencher which I think may be one reason I suck so much at it. Think using a wide grip and tucked elbows just puts me in a bad position. Felt strong today and could feel my chest working more.

    I was meant to load up an extra 5kg per handle (did 10kg per hand) on the Farmer's but read the spreadsheet wrong. Felt good regardless. Ripped a callous.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #551
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    Week 6, Day 1

    Saturday 03.10.20


    Comp Squats w/belt (4:30 rest)
    130 x 5
    160 x 1
    172.5 x 6 @9.5 (video)
    155 x 9 @8.5

    Comp Bench (4:30 rest)
    85 x 5
    92.5 x 1
    100 x 5 @9.5
    90 x 9 @9.5
    Taking the pauses a bit more seriously today, been too relaxed about them

    RDL w/belt (2:30 rest)
    145 x 8
    150 x 8 x 2

    Dips (2:00 rest)
    15 x 7, 7, 6

    Chins (2:00 rest)
    BW x 8, 8, 7, 6

    EZ Curls (1:30 rest)
    27.5 x 8 x 3





    Notes
    Was getting folded a bit on the squats, but depth was way better than last week and they felt better in general. Setting my torso position forward helps me a lot. I think I was only trying to avoid doing this to avoid being a 'good-morning' style squatter, but it just made my positioning very weird. But I do need to try better to stay tight and stop the bar going away from my midline. I've always had a slight twist in my squat which comes out more when things get heavy.

    Bench felt like @10 today but it was fast on camera.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #552
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    Week 6, Day 2

    Sunday 04.10.20


    Push Press w/belt (4:00 rest)
    65 x 5
    75 x 5 x 2
    77.5 x 4 @10

    BB Rows (2:00 rest)
    87.5 x 8 x 4

    Glute Bridge (1:30 rest)
    90 x 10 x 3

    Pendulum Squat (1:45 rest)
    62.5 x 8 x 4



    Notes
    I ran out of time today as the gym was meant to open at 9am, no one showed up until 9.20 and I had to leave by 10:30 at the latest. The gym is only open until 1 so I couldn't have just gone in the afternoon.

    My gym opening hours are beginning to be problematic. Last week I showed up an hour before they opened as the online booking system let me book in at 8am, this week I'm standing outside as the person who's meant to open up is late. I understand they can't cater for everyone's needs, but as I work shifts (14hr shifts, gym isn't open before/after work even if I had the energy to train) and work every other weekend it is hard training on the weekends.

    I really miss my home gym. I love the gym here and it has lots of high quality equipment and the people are nice. But I can't wait to just have my own garage again, even if the space is small and equipment limited. I will be looking for a new job in a couple of months that is 9-5 so that might help.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 6, Day 3

    Tuesday 06.10.20

    Home workout


    DB Swings
    20 X 20 X 4
    //
    Heel Taps
    Bw X 15 X 4

    Bag Rows
    20 X 10 X 4
    These were really awkward

    Bag Press
    20 X 15 X 4
    //
    Bag Curls
    20 X 8 X 4


    Notes
    I strained my neck on Sundays training and it was still pretty tender Monday morning. Also slept really bad. Thought it best to rest for the day, then do what I could in a pain free ROM.

    My gym doesn't open until 6am and I am working a 14hr shift today. No time to go get to the gym, did as much accessory work as I could with the weighted bag.

    Not optimal. But if I had pushed all my sessions back a day it would have messed things up more.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #554
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    Keep up the great work. Congrats.
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    Week 6, Day 4

    Originally Posted by allthetalldudes View Post
    Keep up the great work. Congrats.
    Thanks dude.


    Wednesday 07.10.20


    Comp Deadlift w/belt (4:30 rest)
    120 x 5
    150 x 5
    180 x 1
    197.5 x 6 @10 (video)
    175 x 9 @9

    Comp Bench (2:30 rest)
    70 x 8
    85 x 8 x 4

    HB Squat no belt (2:30 rest)
    95 x 8
    120 x 8 x 4

    Farmer's Walks no belt (2:30 rest)
    65 per hand x 37.5m x 5

    Chins (1:45 rest)
    BW x 8, 8, 7, 7

    BB Curls (1:30)
    35 x 8 x 3






    Notes
    Deadlift was trash last week and I was expecting my max to be lower. Decided to trust the process and put some weight on the bar. Very good top set, getting much better at grinding it out at the top of the lift.
    Last edited by JiP; 10-08-2020 at 11:13 AM.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 7, Day 1

    Thursday 08.10.20


    Press w/belt (2:30 rest)
    40 x 5
    57.5 x 5
    52.5 x 7 x 3
    Was using a squat bar for the first two sets which I didn't realise weighed 25kg

    BB Rows (2:00 rest)
    87.5 x 8 x 4

    DB Rows (2:00 rest)
    28 x 10 x 2
    I give up on this exercise, going to stick to cable rows for my other horizontal row

    GHR (1:45 rest)
    BW x 10 x 3

    Pendulum Squat (1:45 rest)
    65 x 8 x 4



    Notes
    Horrific back/chest DOMS from yesterday. Was just trying to get as much accessory work done as possible, not having a great time.
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    Week 7, Day 2

    Friday 09.10.20

    The earbud came off my headphone and got stuck in my ear right as I left home, only managed to push it in further then spent about 30 mins trying to get it out with tweezers. Meant I was running on limited time I


    HB Squat no belt (2:30 rest)
    100 x 6
    127.5 x 6 x 5

    Comp Bench (2:30 rest)
    70 x 6
    87.5 x 6 x 5

    Speed Deadlift (1:45 rest)
    120 x 4
    152.5 x 4 x 7



    Notes
    Good session despite back and chest still being pretty sore. Going to have to add accessories to other sessions unfortunately.
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    Week 7, Day 3

    Monday 12.10.20


    Comp Squat w/belt (5:00 rest between top sets)
    105 x 5
    125 x 5
    145 x 5
    160 x 1
    177.5 x 5 + 1 fail (391lb)
    160 x 7 @9

    Comp Bench (5:00 rest between top sets)
    70 x 5
    85 x 5
    95 x 1
    105 x 3 @10 + 1 fail
    92.5 x 8

    RDL w/belt (2:00 rest)
    120 x 8
    150 x 8 x 4

    Dips (2:00 rest)
    +15 x 8, 8, 7, 7
    //
    Cable Rows
    + purple band
    Stack 11 x 10 x 4

    Chins (2:00 rest)
    BW x 8, 7, 7, 6
    //
    EZ Curls
    30 x 7 x 3





    Notes
    Squat PB was great but technique is still a bit sloppy. Trying to squat too upright for 8 weeks or so has thrown me off. Now I am setting my torso position again I am finding it very easy to hit depth, where I definitely squatted too deep on a few reps today. Especially the last one.
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    Week 7, Day 4

    Saturday 17.10.20



    Push Press w/belt (4:00 rest)
    75 x 5 x 3
    77.5 x 5 @10


    Comp Deadlift w/belt (4:30 rest between top sets)
    125 x 5
    145 x 5
    165 x 5
    185 x 1
    202.5 x 4 @10
    185 x 7 @9

    Chins (1:45 rest)
    BW x 8, 8, 7, 7



    Notes
    Had some serious gastrointestinal problems today. I had to poop 3x in the hour before training then felt very sick/bloated. Was getting some nausea which was making me feel pretty weak.

    Objectively the past week has been pretty bad in terms of sleep/recovery, despite me trying to maximise them and having no real cause why they would be bad (except for maybe working too much). My numbers this week have been fine.

    I have worked long days the past four days which is why this session had to wait. 11-14hr shifts.
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    Week 8, Day 1

    Sunday 18.10.20


    Comp Bench (4:30 rest)
    102.5 x 4 + fail (foot slipped out on the fail, think I had it)
    102.5 x 2
    92.5 x 6 (closer grip, pinky on rings)

    Pendulum Squat (1:45 rest)
    65 x 8 x 5
    //
    Cable Row
    Stack 12 + Purple band x 13 x 5

    DB Swings (1:45 rest)
    40 x 10 x 5
    //
    Heel Taps
    BW x 13 x 5

    Farmer's (2:30 rest)
    50 per hand x 1 minute
    70 per hand x 1 minute x 4






    Notes
    The ceiling had leaked and one side of the mats were soaked underneath the comp bench. Thought I'd be okay to bench still but clearly not.

    I've been having trouble with my bench to failure sets with heavier weight, where my upper back is trying to rotate when I'm nearly at failure. This is only happening 85% + weights. This is something that has caused me trouble in competition, the bar will drop on one side and I would get two reds. I think this is due to my scoliosis, as it doesn't seem to happen with a closer grip. So I'm going to take my grip in and see if that helps.
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    Week 8, Day 2

    Monday 19.10.20


    Comp Squat w/belt (4:30 rest)
    115 x 5
    135 x 5
    155 x 1
    167.5 x 1
    182.5 x 3 @9.5
    167.5 x 5
    165 x 5

    Press w/belt (2:30 rest)
    50 x 8, 8, 8, 7, 6

    RDL w/belt (2:30 rest)
    120 x 8
    155 x 8 x 4

    Weighted Dips (2:00 rest)
    15 x 8, 8, 7, 7

    Chins (2:00 rest)
    BW x 8, 8, 7, 7, 6
    //
    EZ Curls
    30 x 8, 8, 7, 7







    Notes
    Squats looked a lot faster than they felt. Really felt like I was getting pulled over my toes today.
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    Week 8, Day 3

    21.10.20


    HB Squats beltless (2:30 rest)
    70 x 6
    100 x 6
    127.5 x 6
    137.5 x 6
    142.5 x 6 @8.5
    130 x 6 x 3

    Comp Bench Pinky on ring (2:30 rest)
    60 x 6
    80 x 6
    87.5 x 6
    95 x 6 @9.5
    85 x 6 x 3

    Speed Deadlift w/belt (1:45 rest)
    120 x 4
    145 x 4
    165 x 4 x 7

    Chins (1:45 rest)
    BW x 9, 8, 8, 8

    GHR (1:30 rest)
    BW x 12 x 3



    Notes
    Closer grip bench felt better, but definitely a bit weaker. That should iron out over time.
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    Week 8, Day 4

    Friday 23.10.20



    Push Press w/belt (4:30 rest between top sets)
    50 x 5
    65 x 5
    77.5 x 5 x 4

    Comp Deadlift (4:30 rest between top sets)
    100 x 5
    135 x 5
    155 x 5
    170 x 5
    185 x 1
    205 x 4 +1 fail
    187.5 x 5

    BB Row (2:00 rest)
    87.5 x 8 x 5

    Farmer's Walks (2:30 rest)
    60 per hand x 1 min
    70 per hand x 1 min
    80 per hand x 1 min - tore callous
    80 per hand x 1 min
    70 per hand x 1 min



    Notes
    Tore the same callous as last time which is really annoying. It had only just grown back. Going to try and keep on top of filing/moisturising my hands.

    Deadlifts moved really well, thought the 5th rep was pretty much in the bag. Just couldn't lock it out once it was above knee. When I backed up my phone it deleted the video for some reason.
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    Week 9, Day 1

    Monday 26.10.20



    Comp Squats w/belt (4:30 rest)
    100 x 5
    120 x 5
    135 x 5
    150 x 5
    170 x 1
    185 x 4 @10 (408lb)
    170 x 5
    167.5 x 5

    Comp Bench (4:30 rest) POR grip
    70 x 5
    85 x 5
    100 x 4 + 1 fail
    92.5 x 5
    90 x 5

    RDL w/belt (2:30 rest)
    120 x 8
    155 x 8
    160 x 8 x 3

    Chins (1:45 rest)
    BW x 9, 8, 8, 7






    Notes
    Was dealing with a lot of external psychological stress today (work related). So thought my performance would be pretty bad as I was quite anxious/depressed. But it was actually really good.

    I am trying to focus more on process orientation, and having my goal as being to train consistently 4x a week rather than to hit specific numbers. I know this is a pretty old concept that works, and it's something I've heard before, but it just went in one ear and out the other. I suppose that's the case with a lot of good training knowledge.
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    Week 9, Day 2

    01.11.20

    Bodyweight: 95kg

    Push Press w/belt (2:00 rest)
    50 x 6
    65 x 6
    72.5 x 5 x 5
    This was very hard today as the floor was wet (roof leaked and there was condensation everywhere). Kept thinking I was going to fall over and break my neck or something, very off putting

    Comp Deadlift w/belt (5:00 rest between top sets)
    120 x 5
    135 x 5
    155 x 5
    175 x 5
    190 x 1
    210 x 4 (463lb)
    195 x 5

    Press w/belt (2:00 rest)
    50 x 8, 8, 8, 8, 6

    Dips (2:00 rest)
    +10kg x 8
    BW x 10 x 4

    Chins (2:00 rest)
    BW x 7 x 5

    GHR (1:30 rest)
    BW x 12 x 3

    EZ Curls (1:45 rest)
    30 x 8 x 4






    Notes
    I worked long days the past Tues-Fri, then on Saturday I stupidly overslept and missed my opportunity to train as my gym is only open until 9am-1pm on the weekend. I could have gone in a bit later but I had plans with my wife for the day. This meant I have to cram a lot into today/tomorrow.

    The deadlift felt very heavy but looked great on camera. I had to use straps as the bar/plates were so wet from the condensation.

    The UK is going into lock again in 4 days sadly (for 4 weeks at present). My gym owner said they might be able to put some equipment outdoors as 1:1 socially distanced training outdoors is still allowed. If I could get 1 session in a week I'd definitely be able to maintain my strength. We'll see what the government says as they haven't specified the details.
    Last edited by JiP; 11-20-2020 at 07:20 AM.
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    Week 9, Day 3

    Monday 02.11.20


    HB Squats narrower stance, beltless (2:30 rest)
    100 x 6
    120 x 6
    145 x 3 @10
    (142.5 x 6 @8 last week)
    120 x 6 x 3

    Comp Bench (2:30 rest)
    70 x 8
    85 x 8, 8, 8, 7

    Speed Deadlift w/belt (2:00 rest)
    120 x 6
    145 x 6 x 4

    Cable Rows (2:00 rest)
    Stack 18 + Purple band x 8 x 5

    Horizontal Row Machine (2:00 rest)
    45 per side x 10 x 5


    Notes
    My back was destroyed from yesterday's training. I didn't feel that much DOMS but once I started squatting my back felt horrendous. I dropped weight on everything and trained at the appropriate RPE. I was hoping for 7-8 reps on the squat, not 3. Realised pretty quickly it was going to be a tough session at that point.
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    Week 10, Day 1

    Wednesday 04.11.20

    Last day before UK goes into lockdown for 28 days



    Comp Squats w/belt (5:00 rest between top sets)
    100 x 5
    125 x 5
    150 x 5
    170 x 5 @9.5
    165 x 5
    160 x 5

    Comp Bench (4:30 rest between top sets)
    70 x 5
    85 x 5
    95 x 5 x 4

    RDL w/belt (2:30 rest)
    120 x 8
    150 x 8 x 4

    Press w/belt (2:30 rest)
    50 x 8 x 4

    Treadmill walking
    5.5-6 speed and 4 incline
    30 mins at 130-135 HR



    Notes
    I wanted to get as much done today as possible but my body is just wrecked. I would have saved this heavy work for later in the week if we weren't going into lockdown.
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    Week 10, Day 2

    Friday 06.11.20

    Lockdown training again. Limited equipment but making it work

    BW 94.4kg
    I was 96.6kg on Sunday which worried me


    Depth Jumps (2:00 rest)
    BW x 10 x 5

    Chins (1:45 rest)
    BW x 8, 8, 7, 7, 6

    Pistols to sofa (just below parallel) (2:00 rest)
    BW x 10 x 5
    This is significantly harder on my left leg

    Dips (1:45 rest)
    BW x 14, 13, 12, 11, 10

    Inverted Rows (2:00 rest)
    BW x 14 x 4
    //
    Heel-taps
    BW x 14 x 4



    Notes
    Our last UK lockdown lasted for 4 months and my training was terrible. I trained on average 2-3 times a week, taking 2 weeks off altogether. I was also not doing much cardio. I was prioritising video games over training, drinking a lot and was generally pretty miserable and depressed.

    This time the lockdown will only last 4 weeks. I am much more focused and feeling positive. My cardio has also been good for the past 3 months and I don't intend on changing that. I am dieting at the moment (which was the plan regardless).
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    Week 10, Day 3

    Sunday 09.11.20

    Bodyweight: 94.0kg


    Wife Squats (2:00 rest)
    Wife sitting on my shoulders
    Her bodyweight (about 77.5kg) x 10 x 5

    Chins (1:45 rest)
    BW x 7 x 4

    Bag Swings (2:00 rest)
    20 x 18 x 4
    //
    V-Sits
    BW x 13 x 4

    Bag Press (1:30 rest)
    20 x 18, 17, 16, 15, 15



    Notes
    Worsley said squatting my wife would be too difficult to be used as a specific stressor for powerlifting. I actually thought it was a good use of available equipment, but he did not agree. He said to not worry about maximal strength for now and focus on plyometrics/conditioning.
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    Week 10 and New cycle

    W10D4
    Monday 09.11.20

    I forgot the times/reps for this workout

    Circuit 1
    Press ups x max reps x 2 mins
    20kg bag, floor to overhead x max reps x 2 mins
    V-sits x max reps x 2 mins

    2 min rest

    Circuit 2
    Chins x max reps x 2 mins
    Dips x max reps x 2 mins
    20kg bag SLDL x max reps x 2 mins
    Core exercise x max reps x 2 mins




    W1D1 - Lockdown training

    Circuit
    20kg Split Squat x 10 per leg
    20kg Bag Press x 15
    Inverted Row x 12
    Burpees x 10
    Chins x 6
    Plank x 40sec
    4 rounds in 35 min

    HR between 150-180


    Notes
    Plan is to do 3 conditioning sessions and 2 plyo/strength a week.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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