CG Bench 97.5kg 3x6
Military Press 55kg 3x8
Cable Flys 5 plates 4x10
DB Laterals 15kg 4x8
V Bar Pressdowns 14 plates 4x12
Face Pulls 13 plates 3x12
Hammer Curls 20kg x15
Last session done, ready for the Deload next week!
Have been doing a slow cut the last 3 weeks because I managed to eat myself up to 100kg, and I’m competing at 90kg in 4 months. Weighed in this morning at 98.2kg (0.4kg down from last Saturday).
I’ve got a BB friend doing my macro breakdown week to week. Ran this week on 450c, 240p, 75f which is around 3500kcal per day, will be running that again next week and seeing if I can carry on losing 0.4-0.5kg per week.
Really easy session, I’m not really feeling fatigued on my Bench work, I’m mainly Deloading because my Squat and Deadlift work has left me feeling pretty done in (hips, lower back)
I’ll be taking my Lower Deload sessions a little easier!
I also have a consultation this Wednesday with a private TRT Specialist, I’ve spoken to him via e-mail and explained my situation and the replies I’ve had back seem favourable, so I’m hopeful that I’ll get a resolution of some kind this week! Fingers crossed anyways!!
Little update: Appointment went well today, the Consultant I saw has a lot of experience with TRT, he went through my past blood results, and decided the best course of action would be a change in prescription.
So from the weekend I’ll be on 0.5ml of Sustanon per week, and half a Clomid tablet per day (not fully sure on dosage as I don’t have these yet, hopefully this will keep my levels in the normal range!
BB Hip Thrust 60kg 5x10
DB Rows 45kg x10, 60kg 2x8
Chins BW 3x8
Cant figure out why my hip is so tight, especially at the bottom of a squat, better get some stretching done this weekend before my next block kicks off on Monday!
CG Bench 100kg 3x3
Side Laterals 15kg 3x8
DB OHP 40kg x8, 45kg x6
Dips BW 4x10
Nice easy session today, taking the weekend to rest up ready to hit it hard again on Monday! Starting my new TRT Protocol on Sunday, so I’m looking forward to feeling normal for more than a few weeks at a time, and seeing how training goes with normal test levels.
Front Squat 110kg 3x6
Belt Squat 100kg 3x8
DB Rows 50kg 4x8
Hip Thrusts 70kg 4x10
Pullups BW 4x8
Good session today, everythig felt pretty easy! Was worried going into the session, as I did my first TRT injection yesterday (I’m self injecting now) and my leg has been hurting all day, hopefully it gets easier in time. Once I was warmed up, most of the pain / discomfort subsided.
Deadlifts felt utter trash today, setup wrong on 242.5kg and it pulled me forward slightly, so I basically muscled the weight up, horrible rep!
205kg felt awful aswell, not sure what went wrong today, none of my warmups felt particularly good, I still managed to hit my numbers though. Chalk it up to a bad day I think
Really happy with Bench today, still not feeling great but I’m sure that should pick up over the next couple of weeks. Weighing in at 97.5kg today aswell which is 2.5kg down so far.
Looking forward to Squats on Monday, plan is to set a new Beltless PB for a single, then do my 3x4 back off sets!
Had to bail on Chins, I was really struggling by set 4, no way I would of got set 5 done, keep pushing then until I can get 5x8 then add more weight.
225kg Beltless Squat, new PB!! Was buzzing about that 1. Went into the gym tonight feeling a little stiff, warmups felt pretty average but got shit done and got my PB!
The belt is goin back on after this cycle I think, I’m currently 15 weeks out from the Brit Qualifiers meet I’m doing, will be around 12 weeks when this block ends so figure thats about the right amount of time to get used to it again.
Steady bench session today, everything feeling good! Really happy with my DB OHP progress lately, my shoulders are starting to feel a lot stronger!.
Biceps were a little tender today… 1 of my Front Squats pulled me forward at the bottom and it tweaked my Biceps a little trying to stay upright and not drop the bar! Didnt cause me too many issues but I could definately feel them while Benching.
My ass feels dead today, gotta get those Glutes strong though! I’m really feeling the SSB GMs, if those dont help me fix this weakness then I dont know what will!
Deadlifts felt easy tonight, could quite happily of increased the weight, but gotta stick to the program!
Decent session today, things still feeling pretty comfortable without the belt. Next week is the last week of this block, I’ll be doing a deload the first week of January and then I’ll be getting my belt back on.