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  1. #391
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    Week 2, Day 1

    19.11.18


    Comp Squat (3:45 rest)
    140 x 6 x 3

    Comp Bench (3:30 rest)
    77.5 x 6 x 3

    CGBP (1:45 rest)
    72.5 x 6 x 4

    BB Rows (2:00 rest)
    60 x 10 x 3

    DB Rows (1:45 rest)
    25's x 10 x 3

    EZ Curls (1:45 rest)
    15 x 10 x 3

    Notes
    Training motivation, drive and discipline feel good again. Feel healthy. Work stress is reducing. Life isn't so bad. Squats looked and felt good.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #392
    E-Stalker JiP's Avatar
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    Week 2, Day 2

    21.11.18


    Snatch Deadlifts (2.30 rest)
    130 x 5 x 4

    2ct Comp Bench (2.30 rest)
    80 x 5 x 4

    BB Rows (2.00 rest)
    80 x 6 x 4


    Notes
    Ran out of time for accessories, will add to next session. Snatch grip deadlifts looked way cleaner.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #393
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    Week 2, Day 3

    23.11.18


    Squats (2:30 rest)
    132.5 x 5 x 4

    Comp Bench (3:15 rest)
    87.5 x 4 x 5

    RDL (2:00 rest)
    110 x 10 x 3

    Lat Pulldown (1:45 rest)
    110 x 10 x 3

    DB Press (2:00 rest)
    25's x 6 x 2
    30's x 5

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


    Notes
    Good session with coach. Showed me how to correctly do RDLs. Technique is improving on everything.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #394
    E-Stalker JiP's Avatar
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    Week 2, Day 4

    25.11.18


    Incline Bench (2:00 rest)
    60 x 8 x 2
    60 x 7 @10

    Chins (1:45 rest)
    BW x 6 x 3

    Dips (1:45 rest)
    10 x 8 x 3

    Deadlift (3:30 rest)
    185 x 4 @9.5 (meant to be @8)
    165 x 5 x 3

    DB Press (1:45 rest)
    17.5's x 10 x 3

    Front Raises (1:30 rest)
    10's x 10 x 3

    Tri Ext (1:30 rest)
    10 x 12 x 3

    Rear Dely Flyes (1:30 rest)
    5's x 15 x 3


    Notes
    Everything is still being done beltless at present. Harvey wants me to really improve my deadlift positioning and learn to keep my back straight and my core braced, something I have historically been awful at and generally just YOLO'd it and hoped for the best. It is frustrating to find it so difficult, but it will obviously keep my back healthy and make me stronger in the long term.
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  5. #395
    E-Stalker JiP's Avatar
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    Week 3, Day 1

    28.11.18


    Squats (3:30 rest)
    142.5 x 6 x 3

    Comp Bench (3:30 rest)
    80 x 6 x 3

    CGBP (1:45 rest)
    77.5 x 6 x 4

    Chins (1:45 rest)
    BW x 6 x 4

    DB Rows (1:45 rest)
    25's x 10 x 3


    Notes
    Squats felt awful today. Couldn't stay tight, still had DOMS in lower back.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #396
    Super straight crew JRMoore82's Avatar
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    Been working on my hips in Squat and dead’s cause of this thread.
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  7. #397
    E-Stalker JiP's Avatar
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    Week 3, Day 2

    30.11.18


    Snatch Deadlift (2:30 rest)
    135 x 5 x 4

    2ct Comp Bench (2:30 rest)
    82.5 x 4 x 5

    BB Rows (2:00 rest)
    82.5 x 6 x 4

    RDL (2:00 rest)
    110 x 10 x 3

    Weighted Dips (1:45 rest)
    10 x 8 x 3

    Supinated Curls (1:45 rest)
    7.5's x 12 x 3

    Skulls (1:45 rest)
    10 x 12 x 3


    Notes
    I tried sumo for the first time on my warm ups. The plan is to give it a try for a while. I feel I will never pull a heavy conventional deadlift with a straight back and would prefer to use it as an assistance exercise. I think that would be better for my long term health.
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  8. #398
    E-Stalker JiP's Avatar
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    Originally Posted by JRMoore82 View Post
    Been working on my hips in Squat and dead’s cause of this thread.
    Sweet!! I thought yours always looked pretty solid though.
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  9. #399
    Super straight crew JRMoore82's Avatar
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    Originally Posted by JiP View Post
    Sweet!! I thought yours always looked pretty solid though.
    But I would move my hips out of position on Squat decent and then out of hole. Like that’s been my main focus for a bit and it’s slowly developing into a better habit.
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  10. #400
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    Week 3, Day 3

    02.12.18


    Squats (3:30 rest)
    140 x 5 x 4

    Incline Bench (2:00 rest)
    57.5 x 8 x 4

    BB Rows (2:00 rest)
    60 x 10 x 3

    DB Press (1:45 rest)
    20's x 8 x 3

    Supinated Curls (1:45 rest)
    7.5's x 12 x 3

    Rear Delt Flyes (1:45 rest)
    5's x 15 x 3


    Notes
    Squats felt great today. Got my groove back. Can't wait to put my belt back on.

    I will be trying sumo deadlift for the first time tomorrow. I am turning to the dark side for a while.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #401
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    Week 3, Day 4

    03.12.18


    Comp Bench (3:00 rest)
    90 x 4 x 5

    Sumo Deadlift (3:30 rest)
    150 x 5 x 3

    DB Press (1:45 rest)
    25's x 6 x 3
    //
    Lat Pulldown
    120 x 12 x 3

    Lateral Raises (1:45 rest)
    7.5's x 15 x 3
    //
    Tricep Pressdowns
    No idea x 12 x 3





    Notes
    First time trying sumo. My positioning was a lot better than conventional and also easier to get into. Looked pretty good on camera. Think it will be much better for my long term health/strength. Although I will certainly miss being a purist and did enjoy conventional. Coach wanted to start relatively light and build from here.

    Coach and I discussed the importance of 'feeling' exercises in the specific muscles they are meant to be working, something I have always neglected on my accessory work. He cleaned up my technique on the isolation work so I should get more benefit out of it.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #402
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    Week 4, Day 1

    05.12.18


    Squats (no belt, 3:30 rest)
    157.5 x 4 x 2
    152.5 x 4 x 2

    Comp Bench (2:30 rest)
    82.5 x 6 x 3

    CGBP (1:45 rest)
    77.5 x 6 x 4

    BB Rows (2:00 rest)
    60 x 11 x 3


    Notes
    Only training twice this week as away on holiday for 4 days. The 157.5 squat moved much better than I expected. Technically a beltless PB.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #403
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    Week 4, Day 2

    09.12.18


    Sumo Deadlift (no belt, 3:30 rest)
    155 x 5 x 4

    Comp Bench (3:30 rest)
    92.5 x 4 x 5

    DB Press (2:00 rest)
    25's x 6 x 4

    DB Rows (1:45 rest)
    25's x 10 x 3
    //
    Skulls
    15 x 12 x 3

    Supinated Curls (1:45 rest)
    7.5's x 12 x 3
    //
    Seated Lat Raises
    7.5's x 10 x 3

    Rear Delt Flyes (1:30 rest)
    5's x 15 x 3


    Set 1


    Set 4




    Notes
    Need to keep my knees pushed out when i imitate the pull from floor. Also need to keep hips pushed forward and be patient off the floor.

    My desire to train is back. Diet is much better too.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #404
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    Week 1, Day 1 - Block 2

    11.12.18


    Squats w/ belt (4:00 rest)
    162.5 x 4 @8
    147.5 x 4 x 4

    3ct Comp Bench (2:00 rest)
    72.5 x 4 x 4

    BB Rows (1:45 rest)
    70 x 8 x 3

    DB Incline (1:45 rest)
    25s x 8 x 3

    Seated Laterals (1:45 rest)
    7.5s x 10 x 3
    //
    Supinated Curls (1:45 rest)
    7.5s x 10 x 3


    162.5 squat
    https://youtu.be/cN4N6iM1WEo


    Notes
    New block. Squat top set moved well. Might have been a 7.5 after watching the video, didn't feel like that at the time. Back offs were strong.
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  15. #405
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    Week 1, Day 2

    15.12.18


    Pause Squats
    122.5 x 5 x 3

    Comp Bench
    97.5 x 3 @10
    85 x 4 x 4

    Pause Sumo Deadlift
    130 x 3 x 5

    Lots of accessories that I forgot


    16.12.18

    Spoto Press
    Many reps

    Sumo deadlift
    Many reps

    Accessory work


    Notes
    Totally forgot what I did in these sessions. But it was a lot of work and they were productive.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  16. #406
    E-Stalker JiP's Avatar
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    Week 2, Day 1

    17.12.18


    Squats (4:00 rest)
    167.5 x 4 @8 (370lb)
    150 x 4 x 4

    Comp Bench (3:30 rest)
    97.5 x 4 @10
    87.5 x 4 x 4

    Seated Row (1:45 rest)
    110 x 10 x 3
    //
    Incline DB
    25's x 10 x 3

    Lat Raises (no rest, 3 supersets non stop not counting reps)
    5's x ??
    //
    Supinated Curls
    7.5s x ??


    Notes
    3 days hard training in a row. Competing at the end of Jan. Squats feeling strong.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  17. #407
    Super straight crew JRMoore82's Avatar
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    End of Jan eh?

    You got this!
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  18. #408
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    Originally Posted by JRMoore82 View Post
    End of Jan eh?

    You got this!
    Thanks bro. Won't actually be peaking for the competition as I plan on competing in April too. Hoping by April (especially once I've learned sumo) I'll be totalling 600kg / 1320lb +. That's the dream

    Also I moved house last weekend so everything has been a bit hectic. Work is also manic and it is my birthday today so I am in London all day.

    My new landlord has however said the garage we have is only to be used for storage space (it's totally empty right now) and he said I can put my weights in there so that's great news.
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    Week 2, Day 2

    23.12.18

    Was a bit unwell the past few days, so pushed this week back a bit rather than skip the days.


    Pause Sumo Deadlift (no belt, 2:00 rest)
    120 x 3
    130 x 3
    140 x 3
    150 x 3
    160 x 3
    170 x 5 (no pause, vid)

    Spoto Press (2:00 rest)
    70 x 5
    77.5 x 4
    87.5 x 2
    80 x 4 x 3

    BB Rows (1:45 rest)
    62.5 x 10 x 3

    DB Press (1:45 rest)
    20's x 9 x 3

    DB Rows (1:45 rest)
    30's x 7 x 3
    //
    Tri Ext
    15 x 10 x 3




    Notes
    Sumo felt really good today after Harvey advised to aim to keep my chest high / torso as upright as possible. Made everything move into place a lot smoother and made the whole lift feel better. I went off program today and the 170 felt good.

    The competition I had planned to do in January isn't on this year. I'm not overly concerned as the plan was to compete in April too(so not peak in Jan). And as I'm still learning sumo I wasn't looking forward to the crappy total I would be putting up. It's also a lot of stress this time of year, as I get depressed as hell in winter, so I'm kinda relieved.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  20. #410
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    Week 2, Day 3

    24.12.18


    Pause Squat (belt on, 3:00 rest)
    130 x 5 x 3

    V-Sits (1:45 rest)
    BW x 10 x 3


    Notes
    Had some extreme nausea today. Was meant to do goblet squats, 3ct pause bench and chins. Couldn't handle it. The squats looked really good though.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 4

    25.12.18


    Sumo Deadlift (no belt 2:00 rest)
    135 x 5
    145 x 4
    150 x 3
    160 x 2 x 3

    DB Bench (1:45 rest)
    25's x 10 x 3

    DB Incline Bench (1:45 rest)
    25's x 8 x 3

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

    Lat Raise (1:30 rest)
    7.5's x 12 x 3
    //
    DB Curls
    7.5's x 10 x 3


    Notes
    Harvey told me to keep the deadlift numbers light for now to keep drilling motor patterns. I find flat DB bench really difficult for some reason, incline feels a lot more natural.
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    Week 3, Day 1

    27.12.18


    Spoto Press (2:00 rest)
    75 x 5
    80 x 4
    93 x 2
    83 x 4 x 3

    Pause Sumo Deadlift (2:00 rest)
    130 x 3 x 5

    WG Pull-ups (1:45 rest)
    BW x 6 x 2

    BB Rows (1:45 rest)
    70 x 8 x 3

    DB Press (1:45 rest)
    20's x 9 x 3

    Skulls (1:30 rest)
    15 x 12 x 4


    Notes
    Good session. Sumo is coming along. Starting to feel more natural.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 3, Day 2

    28.12.18


    Squats (belt, 4:00 rest)
    172.5 x 3 @8.5
    152.5 x 4 x 4

    Goblet Squats (1:45 rest)
    20's x 10 x 3

    DB Rows (1:45 rest)
    25's x 10 x 3

    Supinating Curls (1:30 rest)
    7.5's x 10 x 3

    V-Sits (1:30 rest)
    BW x 10 x 3



    Notes
    Once again had really bad nausea. I think I need to go to the doctor. I've had nausea for the past month or so now which has been making training/work difficult. My speaker battery also died.

    My squat was was meant to be x4 @8. I think the nausea, lack of music and a bad night's sleep last night threw me off. Or perhaps it was just too heavy. It was a good triple though.
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  24. #414
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    Just realized me you and Jason are all competing within a months span
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    Week 3, Day 3

    Originally Posted by JRMoore82 View Post
    Just realized me you and Jason are all competing within a months span
    I won't actually be doing the competition planned in January! For some reason it's not on this year. I'm glad anyway as I haven't had much time to get used to sumo, won't be at my best and was planning on not peaking so I could peak for April.


    29.12.18


    Comp Bench (4:00 rest)
    95 x 5 @8.5
    87.5 x 4 x 4

    Sumo Deadlift (2:30 rest)
    145 x 5
    155 x 4
    165 x 3
    170 x 2 x 3 (belt on)

    DB Bench (1:45 rest)
    25's x 9 x 3

    DB Incline Bench (1:45 rest)
    25's x 8 x 3

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

    Lateral Raises (1:45 rest)
    7.5's x 12 x 4
    //
    Plank
    45sec holds x 4



    2nd set


    3rd set



    Notes
    Third day training in a row. Felt strong and healthy today, no stomach issues which was fantastic. Bench was much stronger than last week and looked good too.

    Sumo looked and felt good today. Managing to keep my hips in a good position and keep my knees out while being more patient of the floor. Looking forward to putting some weight on the bar and soaking up all the noob gains.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  26. #416
    Super straight crew JRMoore82's Avatar
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    Oh I missed that.

    But nice sumo!

    On to April we go!!
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  27. #417
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    10.01.18


    Bench
    95 x 4 x 4

    Sumo DL
    150 x 5
    160 x 4
    165 x 3
    175 x 2 x 2

    Training sumo on the 10th I felt a very sudden pain in my left hamstring, dropped to the floor straight away. Had to spend ~90 mins at the gym waiting for the pain to settle down a bit and use some makeshift crutches. Had to get a taxi home as I couldn't weight bear (couldn't ride my motorcycle). I decided to take a week off after that as work was wearing me down as well and my motivation to train was practically non-existent.

    I have also moved all my training gear into garage at new place. Have just got some lights & heaters hooked up. It's not insulated unfortunately.

    I am rehabbing it myself and it's coming along well. I can weight bear fine now. Haven't gone to PT/doctors as it was pretty clearly a hamstring tear. Spoke to Harvey and he wrote me an upper body only program for the coming 4 weeks. I had really fallen off the wagon in regards to diet and training consistency.



    20.01.10

    Rehab RDL
    Bar x 20
    50 x 20 x 2

    Spoto Press (3:30 rest)
    92.5 x 5 x 4

    CGBP (2:00 rest)
    75 x 6 x 4

    Hammer Chins (1:45 rest)
    BW x 6 x 4

    DB Rows (2:00 rest)
    25's x 11 x 3

    Supinated Curls (2:00 rest)
    7.5's x 13 x 3
    //
    DB Flyes
    5's x 15 x 3


    Notes
    First session in the new garage. Getting over a big mental block. I haven't been aggressive with my rehab as I just wanted some time off training. But I slowly walked more until it was pain free, then added in stretches + foam rolling + single leg DL. Now adding in weight. Hopefully have some heavy weights on the bar again in a few weeks.

    I will be switching back to conventional DL after discussion with Harvey. I think sumo caused the tear. And to be honest I love pulling conventional, I just wasn't sure if long term it was the safest thing for my back and thought I may have better sumo mechanics. I've never really had any back problems, so maybe I was just over-thinking it.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1 + 2

    23.01.19


    Light Bench (2:00 rest)
    80 x 6 x 3
    65 x 10

    RDL (2:00 rest)
    60 x 15 x 3

    BB Rows (2:00 rest)
    65 x 10 x 3

    Dips (2:00 rest)
    BW x 10 x 3
    //
    Supinated Curls
    7.5's x 11 x 3

    DB Press (2:00 rest)
    20's x 8 x 3
    //
    Rear Delt Flyes
    5's x 15 x 3



    25.01.19


    Comp Bench (3:30 rest)
    100 x 3 @8
    92.5 x 4 x 4 (last set @10)

    CGBP (1:45 rest)
    77.5 x 6 x 4

    RDL (2:00 rest)
    70 x 15
    80 x 15
    90 x 15


    Notes
    Rehab coming along. No pain today. Hopefully back to pushing the weights on squats/deads in ~2 weeks. Bench felt good today.

    I have a cold for the second time this month. Didn't even realise that was possible. Hopefully that's all I'll get this winter.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  29. #419
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    Week 3, Day 1

    03.02.19


    Squats
    80 x 10 x 3

    Comp Bench
    100 x 2 @8
    90 x 4 x 4
    75 x 6 x 4 (CG)

    RDL
    80 x 15
    100 x 10 x 2

    BB Rows
    65 x 10 x 3


    Notes
    Past two weeks of work have been hell. Many long unpaid evenings on top of being sick the whole of last weekend. I'm getting back from work barely feeling like I've been hit by a train. Got a week off now though and a week off at the start of March. So hoping the stress levels will go down.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  30. #420
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    Life

    After my injury I didn't return to training, work was killing me and I had a serious stomach issue. Mostly I couldn't train because of my stomach but I had no motivation regardless because of work. Luckily now my stomach has resolved and work pressure has eased off a little, but it's still miserable. I am currently seeking new employment.

    Due to my stomach issue + stress I ate horrendous amounts of junk food and topped the scale at 94kg / 207lbs. I started training again 6 weeks ago and things have been coming along. I'm currently 92kg, plan is to go down to 86kg.

    Currently doing a hybrid program of strength/conditioning to get my strength back and fitness up. And to shift some of the bodyweight.


    24/07/19

    Comp Bench - 3:30 rest
    87.5 x 5
    85 x 4 x 4

    Speed Deadlift - EMOM
    130 x 12

    Circuit
    Press-ups x 10
    BB Rows 60kg x 10
    DB Swings 20kg x 15
    Chins x 3
    Plank 25sec

    4 rounds in 16 minutes


    Notes
    Bench grip slightly widened as I didn't realise your index finger only had to be touching the ring. Taking it as wide as possible.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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