Off
Strict OHP: 2 x 10 x 40kg, 10 x 50kg, 8 x 60kg, 8 x 50kg, 6 x 8 x 40kg
Seated Lateral Raise: 12, 11, x 15kg DBs, triple drop set
DB Cuban Press: 4 x 8 x 15kg DBs
DB Curl: one set to failure
CG Pulldown: 2 x 15
Stationary Bike: 20 mins
Easing back into OHP after arm injury. Felt decent.
Incline Treadmill: 10 mins
Deadlift: (beltless) 8 x 120kg, 7 x 210kg, 5 x 200kg, 8 x 160kg
Leg Press: 3 x 8 x 6pps
DB Lunge: 3 x 8 x 20kg DBs
Incline Treadmill: 10 mins
Just missed the 8th rep with 210kg, but given my hand injury Iām happy with that.
Feeling run down today so taking the day off. Stitches out tomorrow, so hopefully Iāll be able to get back to some bench. Down about 4kg (currently around 93kg in the morning) since the meet, averaging 2700kcal/day with two high carb days a week and the rest <100g.
Bench: 3 x 8 x 120kg
CG Bench: 2 x 8 x 90kg, 2 x 8 x 70kg
Machine Chest Press: 4 x 8
DB Rear Delt Raises: 2 x 10 x 25kg DBs
CG Pulldown: 2 x 15
Stitches out today. I have a slight cold, but my first session back of bench was alright.
Off
Deadlift: (beltless) to 5 x 180kg, 5 x 200kg, 5 x 210kg, 2 x 5 x 180kg
Leg Press: 12, 10, 10
Off (crazy amount of walking)
Squat: (beltless) to 5 x 105kg, 5 x 145kg, 5 x 185kg, 5 x 195kg, 5 x 185kg
Leg Press: 3 x 12
Pulldown: 2 x 12, 3 x 5
DB Seated Press: 8 x 30kg DBs, 15 x 20kg DBs
Off
Bench: to 5 x 100kg, 5 x 120kg, 5 x 125kg, 5 x 130kg, 5 x 120kg
CG Bench: 10, 8, x 90kg, 10 x 60kg
DB Floor Press: 8, 6, 5, x 40kg DBs
Machine Chest Press: 4 sets
DB Bench (w/ squeeze at top): 2 sets to failure with 17.5kg DBs
Still have a cold, but getting it done. Down to ~ 91kg in the morning, so definitely losing fat.
Deadlift: (beltless) 5 x 120kg, 5 x 160kg, 5 x 212.5kg, 5 x 200kg, 5 x 160kg
Seated Machine Row: 8 x 8 x 2pps
DB Curl: triple drop set
OHP: 5 x 60kg, 5 x 80kg, 5 x 90kg (leg assistance), 2 x 5 x 60kg
DB Cuban Press: 4 x 5 x 25kg DBs
Still recovering from cold. Got something done, felt alright.
Leg Press: 50, 30, 10, 10, 10, 10 (increasing weight)
Pull-up: 1 x 20
Very short on time and still sick. Got something in, gonna rest a day or two now to recover.
Off
Off
Squat: to 5 x 10 x 150kg (beltless)
Leg Press: 5 x 10
Leg Extension: 5 x 10
Just recovering, been really busy and had a bad cold. Volume phase starting now, still focusing on body composition etc.
Military Press: 5 x 10 x 50kg
Low Incline DB Press: 5 x 10 x 30kg
Lateral Raise: 5 x 10 (dropset)
DB Press: 5 x 10 (dropset)
Incline Treadmill: 20 mins
Deadlift: (beltless) 10 x 120kg, 10, 10, 10, 9, x 160kg
Pull-up: 3 x 10
Pulldown: 2 x 10
Machine Row: 2 x 20
DB Row: 10 x 20kg DBs, 10 x 25kg DBs
Felt good enough to return to pre-lifting cardio today. Still not great but back to it. Every day is volume day for the next few weeks, likely building up to 10 x 10 with current 5 x 10 weights on main lifts.
Bench: 2 x 10 x 110kg, 3 x 10 x 100kg
DB High Incline Press: 5 x 10 x 25kg DBs
Machine Chest Press: 5 x 10
Stationary Bike: 30 mins
Off
Off
OHP: 5 x 10 x 60kg (push press on last few reps of 4th and 5th sets)
DB Seated Press: 5 x 10
DB Lateral Raise: 2 x 10 x 15kg DBs, dropset
Leg Raise: 2 x 15
Cable Ab Pulldown: 4 sets
Deadlift: (beltless) to 10 x 170kg, 3 x 10 x 120kg (almost a low pull, DOH)
Machine Row: 4 x 15
Cable Row: 2 x 10
Incline DB Curl: 2 x 8
Hammer Curl: 2 sets to failure
Stationary Bike: 30 mins
Bench: 3x70kg; 8 x 120kg, 10 x 110kg, 2 x 10 x 100kg
DB Floor Press: 3 x 10 x 37.5kg DBs
DB Slight Incline Bench: 3 x 10
Machine Chest Press: 3 x 20
Squat: (beltless) to 10 x 170kg, 3 x 10 x 120kg
Leg Press: 3 x 10
Leg Extension: 2 x 10
Going to keep cutting hard for another few weeks, then switch back to heavier training and try to continue to recomp. Generally Iād recommend heavier lifting when losing weight, but I feel like I need the change and it seems to be working fine.
Off
Off
Off
DB Standing OHP: 8, 6, 4, 4, 4, 4, x 30kg DBs
DB Rear Delt Raise: 4 x 10 x 20kg DBs
DB Lateral Raise: 12, 10, x 15kg DBs, 12, 10, x 10kg DBs
Cross-body Hammer Curl: 3 x 10 x 20kg DBs
DB Cuban Press: 3 sets to failure
Front Raise: one set to failure
Going to keep leaning out through July then probably begin a slow meet prep for November. Very busy, so gonna be using a different training style and schedule this time, which Iām excited to test.
Bench: 8 x 70kg, 8 x 110kg, 6 x 115kg, 6 x 115kg, 4 x 120kg, 3 x 125kg, 2 x 130kg, 2 x 130kg, 1 x 140kg
Deadlift: (beltless) 2 x 8 x 110kg, 6 x 150kg, 6 x 160kg, 4 x 170kg, 4 x 180kg, 2 x 2 x 190kg, 1 x 210kg
Soā¦ I cracked xD! Back to powerlifting training lol, Iām going to start a slow meet prep now, but will carry on losing fat for a few more weeks so I wonāt be hitting anything too big for a while yet. Currently 90kg, down from a high of 97-8kg before my last meet (discounting the hour of weigh ins!).
