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  1. #781
    Old Man Lifting PhDPepper1111's Avatar
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    yessir - when you've been doing high reps for a while that heavy stuff can be a shock I love it once I get rolling though.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  2. #782
    E-Stalker JiP's Avatar
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    Life

    I didn't train for 3 weeks, puppy life, other personal life issues and a large workload ran me into the ground. I got into this horrible mental block thinking it would just be 1 week off but I couldn't bring myself to the gym. Not training was making me miserable

    I am back at it now. Life is evening out.


    Saturday 07.05.22

    Comp Squat
    5s to 140

    Comp Bench
    5s to 90

    Comp Deadlift
    5s to 160


    Sunday 08.05.22

    Comp Squat
    5s to 145 X 5 X 3

    Comp Bench
    4s to 90 X 4 X 3

    Comp Deadlift
    5s to 165 X 5 X 2
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #783
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    Week 2, Day 1 - Developmental block

    Wednesday 11.05.22 W1D1


    Comp Squat - Belt, 3:30 rest
    Work to
    140 X 1
    160 X 1
    180 X 1 @8
    147.5 X 5 X 4

    TnG Bench - 3:00 rest
    60 X 4
    80 X 4
    90 X 4
    95 X 4 @6.5
    97.5 X 4 @7.5
    102.5 X 4 @9


    Notes
    Took the dog to the gym today and she was being very hard to manage, trying to bite everything, chewing the hell out of her lead when she was tied up. Think she was over stimulated so had to call it a day early

    Lifts moved well. Still knocking the dust off
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #784
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    W1d2

    W1D2 Friday 13.05.22


    Comp Bench - 3:30 rest
    Work to
    100 X 1
    107.5 X 1 @7.5
    92.5 X 4 X 4

    Comp Deadlift - Belt, 3:30 rest
    5s to
    170 X 5 X 4


    Notes
    Running short on time again today, need to make more of an effort to get to bed earlier but it can be difficult with the puppy.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  5. #785
    E-Stalker JiP's Avatar
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    Week 1, Day 3

    W1D3 Saturday 14.05.22


    Log Press - Belt, 3:00 rest
    42 X 4
    52 X 4
    62 X 4 @8
    57 X 4 X 3

    RDL - No belt, 2:00 rest
    120 X 8
    120 X 8
    130 X 8
    Used to do these with ****ty form and more of a deadlift from the hang, trying really hard to focus on neutral/straight back, keeping tight and feeling it through glute/hams

    DB Press - 2:00 rest
    22.5s X 8 @6.5
    25s X 8 @8
    25s X 7 @9.5, got distracted mid rep

    DB Split Squat - 2:00 rest
    32 5s X 8 X 3
    Form a little sloppy here, need to drop weight slightly


    Notes
    Chest feeling extremely sore today. Feeling run down but better than expected given first week back at it.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  6. #786
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    Week 1, Day 4

    W1D4 Sunday 16.05.22


    5-2-0 HB Squat - No belt, 3:30 rest
    70 X 4
    100 X 4
    120 X 4 @7
    120 X 4 @8
    125 X 4 @9.5
    112.4 X 4

    Slingshot Bench - 3:00 rest
    80 X 4
    90 X 4
    105 X 4
    110 X 4 @8
    105 X 4 X 2
    Hard to gauge RPE on this


    Notes
    Ran out of time again today as had friends staying over this weekend.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  7. #787
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    Week 2, Day 1

    W2D1 Weds 18.05.22


    Comp Squat - Belt, 4:30 rest
    Work to
    150 X 1
    170 X 1
    180 X 3 @8.5
    152.5 X 5 X 5

    TnG Bench - 3:30 rest
    80 X 4
    90 X 4
    97.5 X 4 @7
    100 X 4 @9.5 - First few reps moved faster, lost the line a bit
    90 X 4

    RDL - No belt, 2:00 rest
    130 X 8 @6
    132.5 X 8 @7
    132.5 X 8 @8

    Cardio
    Aerobike 15 mins


    Notes
    Squats were tough, conditioning to sets of 5 is not good right now, sets looked good and moved really well. Felt like I'd had a stroke afterward, was really struggling to focus and felt very dazed

    Definitely an RPE9 session overall
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  8. #788
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    Week 2, Day 2

    Friday 20.05.22


    Comp Bench - 3:30 rest
    Work to
    100 X 1
    110 X 1 @8.5
    95 X 4 X 5
    Last couple backoffs were real grinders, RPE on the top set seemed accurate though

    Comp Deadlift - Belt, 4:00 rest
    Work to
    175 X 1
    205 X 1 @8
    170 X 5 X 5

    DB Press
    17.5s X 12, 12, 11, 10

    Circuit
    Chins X 7
    Preacher chrls 25 X 7
    Tri Ext stack 8 X 8
    Sled 80 X 20m
    X 4 rounds
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  9. #789
    E-Stalker JiP's Avatar
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    Week 2, Day 3

    Saturday W2D3 21.05.22


    Log Press - Belt, 3:30 rest
    42 X 4
    52 X 4
    57 X 4
    64.5 X 3 @9.5
    57 X 4 X 5

    DB Split Squat - 2:00 rest
    27.5s X 9 X 4

    Circuit
    Farmers walk 60s X 40m
    Lever row 40 X 10
    Powell press, trap3 raise, 5kg X 10
    Plank 40 sec
    1 min max speed Aerobike

    Cardio to round out session, 45 mins including circuit 140HR average


    Notes
    Workload has been higher than last week but feeling less sore / have more energy.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  10. #790
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    Week 2, Day 4

    W2D4 Sunday 22.05.22


    5-2-0 HB Squat - No belt, 3:30 rest
    4s to
    120 X 4 @7.5
    125 X 4 @8.5
    115 X 4 X 2
    Challenging to gauge RPE on these

    Slingshot Bench - 3:30
    4s to
    90 X 4
    105 X 4
    110 X 4 @9.5
    105 X 4 X 2
    Once again finding it really hard to judge RPE here

    45° Incline Bench - 2:00 rest
    50 X 8
    55 X 8 @8.5
    50 X 8 X 2


    Notes
    Had the dog with me today and she was so ****ing annoying. Trying to eat everything, ripping up the floor, tearing her lead, barking really loud. Obviously the gym is too much stimulus for her at the moment and I don't have the time to constantly monitor her

    Had to end the session there as I'd run out of time looking after the dog for so long
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  11. #791
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    Week 3, Day 1

    W3D1 Wednesday 25.05.22


    Comp Squat - Belt, 4:30 rest
    Work to
    170 x 1
    190 X 1 @9 - stance was a little too wide
    150 X 5 X 3
    155 X 5 - brought stance in, felt much stronger
    155 X 8 @8

    TnG Bench - 3:30 rest
    4s to
    100 X 4 @8
    92.5 X 4 X 3
    92.5 X 7 @9.5


    Notes
    Helping my friend move house straight after this so going to finish the session tomorrow.

    I'm not sure if bringing the stance in just made me way stronger or if I am good at grinding out reps. On high rep sets I always seem to be able to outperform but it doesn't translate that well to 1RM
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  12. #792
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    Week 3 - Cardio

    Helping my friend move house for 1.5hrs, put the HR monitor on and it was average 145
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  13. #793
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    Week 3, Day 2

    Thursday 26.05.22

    RDL - No belt, 2:00 rest
    70 X 8
    100 X 8
    125 X 8
    130 X 8
    135 X 8
    130 X 8
    Finding it tough to judge RPE on a lift like this, trying to maintain very good form

    Circuit
    Sled 100 X 20m
    Lever Row 37.5 X 9
    Tri Ext Stack 8 X 8
    Plank X 45sec
    Preacher curl 25 X 8
    Aerobike 1 min max
    X 4 rounds

    Aerobike to make up 1hr total cardio
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  14. #794
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    Week 3, Day 3

    W3D3 Friday 27.05.22


    Comp Bench - 4:00
    Work to
    105 X 1
    110 X 1 @8
    95 X 4 X 6

    Comp Deadlift - Belt, 4:00 rest
    Work to
    195 X 1
    210 X 1 @9
    165 X 5 X 5


    Notes
    Everything felt heavy today. Felt kinda rundown. Don't really feel sore but my legs/back felt tired.

    Think deadlift is dragging as I did RDL yesterday instead of on Wednesday, usually my estimates 1RM does seem to stagnate in these periods then one day just has a huge jump.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  15. #795
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    Week 3, Day 4

    W3D4 Saturday 28.05.22


    Bodyweight down from 97.5kg to 94kg over last 4 weeks

    Log Press - Belt, 3:30 rest
    52 X 4
    62 X 4
    64.5 X 3 @10
    54.5 X 4
    57 X 4
    Changed technique slightly, keep head back
    59.5 X 4
    59.5 X 7 @9
    Much stronger

    Split Squat - 2:00 rest
    27.5s X 10 X 2
    32.5s X 8 X 2

    DB Press - 2:00 rest
    22.5s X 8 X 4
    //
    Chins BW 4x7

    Aerobike
    45 mins total cardio average HR 140



    Notes
    Glad the minor technique change made some big difference on log.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  16. #796
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    Week 3, Day 5

    W3D5 Sunday 29.05.22


    5-2-0 HB Squat - No belt, 3:30 rest
    4s to
    120 X 4
    130 X 4 @8
    132.5 X 4 @8.5
    120 X 4
    120 X 4

    Slingshot Bench - 3:30 rest
    4s to
    105 X 4
    110 X 4
    115 X 4 @8
    117.5 X 4 @9
    105 X 4

    Sumo Deadlift - Belt, 3:00 rest
    4s to
    170 X 4
    180 X 4 @7
    190 X 4 @9
    170 X 4
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  17. #797
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    Week 4, Day 1 - Coached session

    W4D1 Wednesday 01.06.22


    Comp Squat - Belt, 4:30 rest
    Work to
    175 X 1
    195 X 1 @9
    157.5 X 5 X 5
    Last set still feeling pretty strong

    Comp Bench - 4:00 rest
    Work to
    110 X 1 @7
    115 X 1 @9 - Lost the line a bit
    Tempo 3-3-0
    97.5 X 3 X 5


    Notes
    Have been going solo with all my training since January as I was essentially writing my own programs by that point with online coaching.

    I have thought for a while I need more input on technique in person. Felt an instant increase on bench and lots to work on for squat/bench. Was really impressed with the coaches input
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  18. #798
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    Week 4, Day 2

    W4D2 Thursday 02.06.22


    Paused Slingshot Bench - 3:30
    4s to
    105 X 4
    110 X 4
    115 X 4 @8.5
    117.5 X 4 @9.5
    107.5 X 4 X 2
    Last week did this TNG, trying to control better on the bottom 2 inches of the lift as I am very sloppy there

    Sumo Deadlift - Belt, 3:30
    4s to
    155 X 4
    175 X 4
    185 X 4 @9
    165 X 4 X 2

    Aerobike
    20 min 135HR


    Notes
    Legs / lower back were very sore and tired from yesterday. Felt tired as hell in general, really wasn't enjoying myself. Upper body wasn't very sore at all though
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 4, Day 3

    W4D3 Saturday 04.06.22


    TnG Bench - 3:30 rest
    4s to
    97.5 X 4
    102.5 X 4 @7.5
    105 X 4 @9
    97.5 X 4 X 2

    WG Pull Ups - 2:00 rest
    BW X 6 X 4

    Preacher curl machine 25 X 9 //
    Cable Tri Ext Stack 8 X 8
    X 3
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    Week 4 Cardio

    Sat 04.06.22

    Running with the dog
    40 mins 155 HR

    Notes
    Have been running around with the dog a bit on walks, thought I'd stick the HR monitor on and a bit more effort. Was fun. Did a mixture of sprints / agility stuff then 1 min on 1 min off
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    Week 4, Day 4

    Sunday W4D4 05.06.22


    Log Press - Belt, 3:30 rest
    4s to
    62 X 4
    64.5 X 4 @8.5
    67 X 4 @9.5 - pushed head through too early
    62 X 4 X 3
    Still need to work harder on technique but not bad

    5-2-0 HB Squat - 3:00 rest
    4s to
    120 X 4
    130 X 4 @7.5
    135 X 4 @9
    122.5 X 4 X 2

    45° Incline Bench - 2:00 rest
    50 X 8
    60 X 8
    55 X 8 X 3

    Circuit - 1:30 rest
    Lever row 45 X 9
    Sled 90 X 40m
    Plank 40sec
    Aerobike 1 min max

    Aerobike steady state
    Total cardio 145HR 45 mins


    Notes
    Legs feeling a bit tired from the run yesterday. But feeling much better today. Will be training tomorrow as relatives visiting mid week has pushed schedule back

    Going away for 5 days next week but will be able to train 3x in pivot week and will do circuits while I'm away

    There's a PL comp in August at the gym but not sure I'll be able to do it due to holidays/family commitments
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    Pivot Week, Day 1

    Pivot week D1 Friday 11.06.22

    Days 1-4 away on holiday, did a fair amount of walking/hiking/running around with the dog


    SSB Pin Squat - Belt, 3:00
    Depth 1" below parallel
    3s to
    105 X 3
    125 X 3
    140 X 3
    145 X 3 @8.5, strained my upper back slightly on this set

    3-3-0 Tempo Bench - 3:00 rest
    3s to
    90 X 3
    100 X 3
    102.5 X 3 @9
    All sets superset with 3 WG Pull Ups 2 sec hold at the top

    POR Comp Bench
    95 X 5 @8.5

    DB Press
    22.5s X 10 X 2

    WG Pull Ups
    BW X 7 X 2

    Circuit - 1:15 rest
    Tri Ext Stack 9 X 8
    Preacher Curl 25 X 10
    Plank 45sec
    1 min Aerobike
    X 3 rounds
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Rest of pivot week

    Back strain was a lot worse than I thought, back was very painful Saturday, was more manageable by Sunday, did a GPP session Sunday and running around with the dog instead of my planned sessions. Slept really bad for a few nights, still sore but doesn't hurt once warmed up
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    Week 1, Day 1 - Developmental

    W1D1 Wednesday 15.06.22


    Speed Comp Squat - Belt, EMOM
    3s to
    125 + Mini bands X 3 X 8
    Sweaty work, with a proper set up only like 30 seconds between sets, was breathing heavy by the end

    Slingshot Bench - 3:30 rest
    4s to
    110 X 4
    115 X 4
    120 X 4
    125 X 4 @9 +7.5kg PB
    115 X 4 X 2
    Much stronger than expected today, had to check I hadn't misloaded on top sets

    Snatch Grip SLDL - 2:00 rest
    4s to
    125 X 4
    145 X 4
    150 X 4 @8.5
    135 X 4 X 2


    Notes
    No time for GPP today. Going to start bringing the dog back to the gym so will be walking her down for my GPP session tomorrow
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 2

    Saturday W1D2 18.06.22

    Hardly slept Thursday night so had to push things back a day


    Comp Bench - 3:30 rest
    Work to
    110 X 1
    115 X 1 @6.5
    120 X 1 @9
    Tempo 3-3-0
    100 X 3 X 3
    POR grip no tempo
    92.5 X 6
    90 X 6
    85 X 6 X 2

    SSB Pin Squat - 3:30 rest
    Couple inches above parallel today, only choice is that or a couple inches below
    Work to
    140 X 3
    150 X 3
    160 X 3
    165 X 3
    170 X 3 X 2
    165 X 3

    Circuit - 1:30 rest
    DB Press 22.5s X 11 X 3
    Sled 90 X 40m
    Preacher curl 25 X 11
    Plank 45sec
    Tri Ext stack 9 X 8
    X 3 rounds in 15 min


    Notes
    Really happy with how bench is going. Estimated 1RM is higher than ever at the start of a block, 120 was my max in comp
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 3

    Sunday W1D3 19.06.22


    Log Press
    Worked up to 64.5 X 4 but could barely finish the set as I was getting such bad syncope, decided to do this tomorrow instead. Pressing muscles were also very sore

    Comp Deadlift - 4:00 rest
    Work to
    200 X 1
    210 X 1 @7
    215 X 1 @8.5
    182.5 X 4 X 5
    Much stronger than at the end of last block

    Pendlay Rows - 2:00 rest
    105 X 6 X 3
    Using a lot of hip extension here

    Circuit - 1:30 rest
    WG Pull Ups X 7
    Rear delt flyes 7.5s X 12
    Cable facepulls Stack 7 X 12
    Echo bike 1 Min max
    X 3 rounds

    Echo bike steady state
    Total cardio 30 mins 135HR
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 4

    W1D4 Monday 20.06.22


    Log Press - Belt, 3:30 rest
    4s to
    62 X 4
    67 X 4 @8
    64.5 X 4 X 3

    CGBP - 1:15 rest
    60 X 20
    60 X 10 X 3

    SSB Lunges - 30 seconds on 30 seconds off
    50 X 6 rounds

    Circuit - 1:30 rest
    Seal row 50 X 9
    Supine Curl 12.5s X 9
    Tri preasdown stack 8 X 8
    Plank X 40sec
    Farmers 60s X 40m
    X 3 rounds
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Tuesday W2 cardio

    Running with the dog
    45 mins
    2 mins run 1 min walk
    Average HR 165
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    W2d1

    Thursday W2D1 23.06.22

    Slept through my alarm yesterday so couldnt train


    SSB Pin Squat - Belt, 3:30 rest
    To 2" below parallel
    3s to
    125 X 3
    135 X 3
    140 X 3
    145 X 3
    150 X 3 @7.5
    142.5 X 3 X 2
    Judging RPE here is hard, feel heavy as hell but fast on video, just an awkward movement

    Slingshot Bench - 3:30 rest
    4s to
    110 X 4
    120 X 4
    125 X 4 @9
    117.5 X 4 X 3
    Top set same difficulty as last week but all others lower RPE

    WG Pull ups
    BW X 7 X 4
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    W2D2 Saturday 25.06.22


    3-3-0 Tempo Bench - Comp grip, 4:00 rest
    3s to
    90 X 3
    100 X 3 X 3 - Super set with 3x3 WG chins 2sec hold at the top
    POR Grip, 1 sec pause, 3:30 rest
    90 X 6 X 4

    Snatch Grip SLDL - 3:30 rest
    4s to
    145 X 4
    152.5 X 4
    157.5 X 4 @8.5
    147.5 X 4 X 2

    Circuit - 1:30 rest
    Seal row 50 X 8
    Preachers 25 X 9
    Cable Tri Ext stack 10 X 8
    Plank 45sec
    Echo bike 1 Min max speed

    Echo bike steady state
    25 mins total cardio 145HR


    Notes
    Little bit short on time today. Feeling a bit sleep deprived too. Very busy/stressed with work at the moment as I have a student with me which is very draining. Going to try and nap this afternoon

    Used my rest time to do warm up sets / load plates for other lifts, saved a lot of time
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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