Happy belated birthday
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Well a very happy birthday to you, young fella
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27th February 2026 - 6 Week Cut Week 8/6 - Lower & Biceps
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Squats
120kg x 5
110kg x 5
100kg x 8 -
Hamstring Curls
98kg x 8
91kg x 8 -
Ab Machine
57kg x 10
51kg x 10 -
Incline Bicep Curls
17.5kg DBs x 8
15kg DBs x 10 -
Preacher curl machine
5th big whole on machine x 6
4th big whole on machine x 8
Feeling beat up at the moment as i’ve been dieting, then also had the weekend drinking and then also training really hard. I can’t burn the candle at both ends but i know i’ve got about 3 more socials to go before i’m done with the big events.
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2nd March 2026 - 6 Week Cut Week 9/6 - Upper
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BB Bench
102.5kg x 5
92.5kg x 6
82.5kg x 8 -
Seated cable row
91kg x 8
87kg x 8
77kg x 8 -
Pec Dec
105.5kg x 8
98.5kg x 8 -
Chins
x 7
x 6 -
Cable lat raises
6 weight x 9
5 weight x 9 -
DB Skull crushers
24kg DBs x 8
22kg DBs x 7
22kg DBs x 6
Had some friends down for the weekend celebrating my birthday so diet went very off piece. Feels like I’ve lost control of it really with my social events and what not (but that’s my life i guess).
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3rd March 2026 - 6 Week Cut Week 9/6 - Lower and Biceps
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Squats
120kg x 5
110kg x 6
100kg x 8 -
Hamstring Curls
98kg x 8
91kg x 8 -
Ab Machine
57kg x 10
52kg x 10 -
Cable Bicep Curls
8 weight each side x 10
8 weight each side x 8
7 weight each side x 10
7 weight each side x 10
So thinking of doing on squats and bench a reverse pyramid based on 4, 6 , 8 reps. So lower the weight by around 10% each time and increasing the reps. Then after hitting two sessions in a row of the 4,6,8 then i would increase the weight.
Thoughts?
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I’d possibly think about maybe going for an AMRAP set on 8 to see if you’re making progress. Hit 10 and then increase perhaps?
I’d also include some technique work on the back end or another day if you don’t make progress with a few sets of 5 reps for light weight I.E. some easy reps
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5th March 2026 - 6 Week Cut Week 9/6 - Upper
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DB Slight incline bench
44kg DBs x 6 - set the incline higher than i normally did by accident, just carried on with the set though
40kg DBs x 8
36kg DBs x 8 -
HS Seated Row
55kg each side x 8
50kg each side x 8
45kg each side x 8 -
Smith incline Bench
80kg x 8
70kg x 8 -
Chins
x 8
x 5 (rested then did another rep) -
DB Lat raises
16kg DBs x 8
14kg DBs x 8 -
Tricep single arm pushdowns
8 weight x 6
7 weight x 8
7 weight x 7
Had a massive pump again this morning so loved it.
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Happy birthday for the other day, hope it was a goodun!
To go with what @aholding88 said in regards to the AMRAP set, he’s right. At least one set should be. This is actually why I really like the reverse pyramid on squats, as it has a bit of freedom of auto-regulation built in based on readiness and technique on the day. If the first set wasn’t great (form breakdown, nervous system not feeling as activated as it should have been), you still have 2 more opportunities to get a solid AMRAP set in. As long as at least one of those sets got a +1 with good form, you’re moving forward.
That first set also ignites the potentiation effect to make those second and third sets feel lighter than they would have if they were a top set. It can lead to some strange occurrances. 4, 6, 8 as a loose guideline but if you get 4, 6, 10, or 6, 7, 8 it doesn’t matter because you’ll be able to see a trend. As long as there’s a progression built in it could work for a long time. I liked my first set being 5-7 and adding weight when I got 7. Sometimes that could lead to me getting 6 on the first set for a couple of weeks and getting as high as 11 or 12 on the last set - as long as at least one rep somewhere was progressing eventually that 7th rep would come and I’d add weight. There could be an argument for making the drop percentage lower if you get that high, but I enjoyed it. The confidence of hitting that many reps with the lighter weight made the higher weight less intimidating too.
Your cut is extremely important in this conversation though. General readiness can fluctuate with squats massively and I always felt my upper back wouldn’t stay as stable as I got deeper into a deficit so don’t put too much pressure on yourself. Aim for one great set and the rest is just noise until you’re eating again. When fed those back-off sets will be full of “holy shit i can’t believe I just did that” moments.
Sorry for babbling on, hope you don’t mind. It’s helping me to write this down as much as it is to try and give you some insight.
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6th March 2026 - 6 Week Cut Week 9/6 - Lowe & biceps
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Squat
122.5kg x 4
112.5kg x 6
102.5kg x 8 -
Hamstring curls
101kg x 8
93kg x 8 -
Incline bicep curls
18kg Dbs x 7
16kg DBs x 8 -
Preacher curl machine
5 big weight x 8
4th big weight x 8 -
missed abs and calves due to work
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9th March 2026 - 6 Week Cut Week 10/6 - Upper
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BB Bench
105kg x
95kg x
85kg x -
Seated Cable Row
91kg x
84kg x
77kg x -
Chins
x 8
x 6 -
Pec Dec
105.5kg x 8
105.5kg x 6 (forgot to reduce the weight) -
Lat cable raises
6 weight x 10
5 weight x 10 -
Tricep cable overhead extensions
12 weight x 8
11 weight x 8
10 weight x 10
Really good pump this morning but i think that is because last night for my nieces birthday we had a load of dominos. So full of carbs.
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10th March 2026 - 6 Week Cut Week 10/6 - Lower
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Squats
122.5kg x 4
112.5kg x 6
102.5kg x 8 -
Seated Hamstring Curls
108kg x 6
101kg x 6 -
Ab machine
54kg x 9
52kg x 9 -
DB Calf raises
30kg DBs x 20 x 20 -
Cable bicep curls
9 weight x 6
8 weight x 8
8 weight x 6
7 weight x 9
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12th March 2026 - 6 Week Cut Week 10/6 - Upper
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DB Slight incline Press
44kg DBs x 7
40kg DBs x 8
36kg DBs x 8 -
HS Seated Row
57kg each side x 6
57kg each side x 7
57kg each side x 8 -
Smith incline bench
80kg x 8
70kg x 8 -
Chins
x 8
x 6 -
Db lat raises
16kg DBs x 8
14kg DBs x 8 -
Single arm tricep pushdowns
8 weight x 6
7 weight x 8
6 weight x 10
Didn’t really feel it this morning, i met up with my dad last night and he was taking about his end of life care and then also about how he is writing my sister out the will (as they have fallen out although its 100% his fault). Hated the emotional burden of all of that and then i don’t know whether to tell my sister or not.
I get the impression my dad told me as he wanted to manipulate the situation so wanted me to tell her. Don’t really know what to do and i know this isn’t a training thing but families and cancer really suck.
I know i need to be a bit nicer to myself in this time but feel i’m always carrying an emotional burden these days which is taking its toll.
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Bloody hell mate, literally similar thing going on in my life right now. It sucks being in the middle doesn’t it? I decided not to tell my sister because I refuse to be the proxy any more. Guilt, manipulation, and shame seem to be the only things that gets thrown my way if I’m not compliant with what my parents want me to do. I find myself desperately needing to distance myself for the sake of self-preservation and then only get more hassle because I’m being “selfish”.
Do you think he’s using the will thing as a form to get her to be compliant, come back into his life and not have to take any accountability to actually repair relationship? My parents have been saying the same thing about the will for a couple years now (sister estranged herself and her baby ~2years ago, I’m the only one with a little bit of contact). It’s shit I know, so I hope you’re doing alright.
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13th March 2026 - 6 Week Cut Week 10/6 - Lower and biceps
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Squats
125kg x 3
115kg x 6
105kg x 7 -
Hamstring Curls
108kg x 6
101kg x 7 -
Ab Machine
57kg x 10
52kg x 10 -
Incline DB bicep curls
18kg DBs x 8
16kg DBs x 8 -
Preacher curls machine
5th big weight x 8
4th big weight x 8
Feeling run down again but realised I’ve not been hitting my protein for the day as I’ve been cutting meals out entirely to keep in a deficit due to a few social things. Need to change this.
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Its exactly the same for me, my sister never even let my dad meet her daughter until she was 4 and only because he is dying.
I do think he is trying to use the will to try and get to see her and his granddaughter and because he doesn’t want to apologies or ever deal with something. I’ve distanced myself just enough to be ok most of the time but i have interactions like this with them and it messes me up for weeks.
it does suck being in the middle though, i feel shit for having this emotional burden, then shit because my dad is looking round hospices (as they have said he’ll need one at some point in the not too distant future), then shit because i’ve got all this on my mind and being a worse husband and parent.
Then i’m also beating myself up because i’ve not lost more weight! Too many things to balance really.
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Ah man. That “messes you up for weeks” bit is so relatable. It does something to my intrinisic self that’s hard to shift, I keep busy but living in a bit of fear of when the next attack on my character or expression of misery from my parents is coming that is somehow my fault. Or a massive delusion filled moan about my sister which highlights the exact reasons why she had to get away in the first place.
After months of trying to sort it out, I managed to get my sister to allow them both to meet the baby at around 5 months old, but with the preliminary message that my sister is “not ready for closeness, or any massive shows of emotions or presents or anything”. She ignored all that and then threw more guilt and any branches that were shown she aggresively cut down and blamed everyone else for it after the occasion and everything just got worse.
But of course, because I managed to keep a a little bit of a relationship with my sister I’m the person that has to deal with it all as my Mum descends deeper into misery, emotional abusiveness, and bridge burning. And just like your situation, Dad is dying, time is of the essence and all that… but all that really ends up being is another weapon to be used against her/me.
Have you ever tried to explain your emotions to your Dad? I usually get shamed for anything I feel and accused of not living in reality. Then I have to sit back and watch an outpour of rage and escalation of a what should have been a nice conversation building connection. Hopefully the situation can be different for you.
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16th March 2026 - 6 Week Cut Week 11/6 - Upper
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Bench
105kg x 4
95kg x 6
85kg x 8 -
Seated cable row
93.5kg x 6
86.5kg x 6
78.5kg x 8 -
Pec Dec
108kg x 6
101kg x 6 -
Chins
x 8
x 6 -
Cable lat raises
4 weight x 10
4 weight x 8 -
OH tricep rope extensions
10 weight x 12 x 8 x 7
Good session overall, my bench reps were slow so although I’ve hit my reps two weeks in a row i’ll stay on the same weight and try and improve speed on reps next Monday.
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I’ve tried a few times but he just tries to twist things back round. I really think he is delusional with reality vs what he’s thinking. He also lies a lot but its really hard to catch him out (but i do). I choose not to call him out on those things though as i don’t feel i’ll gain anything from it.
In fact in all of this i’m not really sure what i want anymore. I don’t want (maybe because i can’t have) a good normal relationship with them but i guess i do want to see them every now and again and not have to deal with these manipulations or insults of my sister.
There’s a large part of me that just doesn’t want the situation with my dads health to drag on. I know that sounds really horrid but it would make life easier if it was quicker.
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