@T3hPwnisher fave article !
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Yer there was a period after 97 when he initially retired where he fell off the radar a little. I am guessing it came from being so focused and hard working throughout his BB career that when it stopped he had nothing to focus on. Seems to have sorted himself out now though.
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Yer I miss groved the 170 a little and made it harder. I did think for a brief second of leaving it there but then I though fk it I didn’t train for a year to move the same weight as last year. I had 180 in my mind for the comp but only have 177.5 in plates at home. Both the coach and I were glad I didn’t have any more because without spotters that was all I had.
Thanks mate it means a lot coming from someone who works hard and is progressing as well as you are. It feels like a lot of work for minor improvements sometimes but as long as the improvements keep on coming then I will keep on working.
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Going to start a new phase of training next week. Still working through the details but it will essentially be a strength focused hypertrophy phase, with the focus on gaining some weight (ideally muscle) and getting stronger. Made up a simple flow chart for me to assess how I am going and to keep me on track till the end of the year.
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But mate, if you get any swoler you are going to have to remove all the door frames.
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Wednesday 25th August
Did a quick pump session tonight. A few light squats, some curls just for @TrainForPain, some tricep work and lots of band pull aparts. Lower back is pretty sore and legs feel heavy. Just 30 mins to move some blood around.
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Heroic!
You doing ok? From the news, you’re not allowed to blink too hard lest sweat fly off your eyelash and infect someone in NZ
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Just locked down again. Fkn over it really. Still working, still training, and sometimes still laughing mate. It’s all good.
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The trends continue, so we need to continue all the policies that have proven ineffective!
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What are you doing with all that “free time” people keep banging on about through lockdowns?
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The government here have finally started talking about living with covid and vaccination rates to support opening up. It’s only taken 18 months for the to work it out🤬
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The funny thing with lockdown and having more time is that you tend to do less. I am still going to work so the not extra time I have is at the weekend when I would usually be running the kids to sports. Now I just spend that time at home cleaning or gardening or working on the cars. Other than walk the dog and buy groceries there is nothing else to do.
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Some burpees, maybe?
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Who the fk do you think I am @ChongLordUno 
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So coach and I have worked out what the next block looks like. It is going to be a 6 week strength / hypertrophy block. This basically means we still keep some lower rep work for bench and squat and then we have lots more volume for the supplemental and accessory work. It’s nothing fancy really and similar to lots of other programs based on the big three.
Here is how it looks:
Monday
Squat (heavy) sets of 4 reps, number of sets and weight increasing across the 6 week block
Bulgarians- weight, sets and reps increasing across the block
Incline bench press - 3 sets target 40 reps. Similar to the Paul Carter 3/50 approach
Bent over row - 3 sets target 40 reps
Curls - some
Abs - some
Wednesday
SLDL (done touch n go) weight, sets increasing across the block
Overhead press (heavy) sets of 4 reps, number of sets and weight increasing across the 6 weeks.
Pull ups - 3 sets target 40 reps
Dips - 3 sets target 40 reps
Abs
Friday
Front squat - weight, sets and reps increasing across the block
Bench - ( heavy) sets of 5 reps, number of sets and weight increasing across the 6 week block
Pull ups (weighted) - sets of 5, weight increasing across the block
Machine cable rows - 3 sets target 40 reps
GHR - 3 sets target 40 reps.
I will also be adding some conditioning work on non gym days but haven’t fixed on what that will look like yet.
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Monday 30th August - week 1
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 4 x 3 sets RPE 6, 6, 6
These were not hard but left side of lower back feels like it has been kicked by a horse !! I really love doing sets of 4 reps. Hard enough to make me work but low enough reps that form and bracing stays good. Definitely a magic number!
Bulgarians
60 x 6 x 3 sets
Haven’t done these for a while and i can confirm that they are still the devil !!!
Inc bench press (did these using the Paul Carter 3/50 method but went for 40 reps to keep the weight heavier and do less junk)
70kg - 3/40
Reps - 14, 10, 7 - total 31
Inner thighs started cramping on these,. Didn’t get to 40 so will try to do more next week.
Shoulder hasn’t really hurt all last week and was fine tonight. Bonus!!
Brent over row
70kg - 3/40
Reps - 18, 14, 10 total - 42
I will add 5kg to these next week.
Hammer Curls - some
Abs - some
All The extra volume felt like bodybuilding tonight. All over body pump was intense!! Good first session back but this high reps stuff is horrible !! Lol
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Love the program, thanks for writing it out. Do you use one breath for all 4 reps on these heavy 4’s? I find lately I’m inhaling after 3 reps.
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Fk no I would pass out after 2 I breath in at the top and rebrace for ever rep.
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On Squat? Or other lifts? I can do multiple reps of other lifts without a breathe, but not Squat. I always breathe on every rep on Squat.
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I breath and re-brace at the top of every main lift, I don’t much fancy passing out mid-set, which is what would happen…
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