Day 2
Parallel squat 2x 5@ 130KG
Deadlift 2x 3@ 160KG
Cable pull-throughs 3x 15@ 28KG
Hanging leg raises 3x 12@ 0KG
Day 3
Bench press 2x 5@ 97.5KG
Dips (weighted) 3x 10@ 10KG
Chins 40x
Dumbell shrugs 3x 15@ 45KG
Day 4
Box squat 8x 2@ 90KG
Good mornings 3x 10@ 40KG
Lunges 3x 6@ 60KG
Weighted sit-ups 3x 12@ 5KG
Week 2
Day 1
Dynamic bench press 6x3@72.5KG
Barbell military press 4x8\10@55KG
Barbell bent over rows 4x15@60KG
Triceps Push Downs 3x15@28KG
Rear laterals 3x20@12.5KG
Day 2
Parallel squat 2x3@132.5KG
Deadlift 2x3@165KG
Cable pull-throughs 3x15@34KG
Hanging leg raises 3x10
Day 3
Bench press 2x3@100KG
Dips (weighted) 4x10@10KG
Chins x40
Barbell shrugs 3x15@50KG
Day 4
Box squat 8x2@105KG
Lunges 3x6@60KG
Good mornings 3x15@40KG
Weighted sit-ups 3x10@5KG
Week 3
Day 1
Dynamic bench press 5x3@77.5KG
Dumbbell military press 5x8\10@30KG
Dumbbell bent over rows 5x12@60KG
Triceps Push Downs 3x15@28KG
Rear laterals 3x20@12.5KG
Day 2
Parallel squat 2x3@140KG
Deadlift 2x2@170KG
Cable pull-throughs 3x15@36KG
Hanging leg raises 3x12
Day 3
Bench press 2x3@102.5KG
Dips (weighted) 5x10@10KG
Chins x50
Barbell shrugs 3x15@50KG
Day 4
Box squat 6x2@112.5KG
Good mornings 3x15@40KG
Leg Curls 3x12@60KG
Weighted sit-ups 3x10@5KG
Week 4 (Deload)
Day 1
Dynamic bench press 4x3@77.5KG
Triceps Push Downs 4x15@42KG
Rear laterals 4x20@12.5KG
Day 2
Parallel squat 2x3@104KG
Cable pull-throughs 3x20@34KG
Hanging leg raises 3x15
Day 3
Bench press 2x3@77.5KG
Chins 2x10
Day 4
Box squat 3x2@97.5KG
Good mornings 3x10@40KG
Week 4 - Finally caught up.
Day 1
Dynamic bench press 8x3@70KG
Barbell military press 3x12@55KG
Barbell bent over rows 3x15@60KG
Triceps extensions 3x10@35KG
Rear laterals3x20@15KG
Felt good after the deload week, bench was super light. I got a bit carried away on my deload day for max bench and ended up going 140KGx2, stupid I know but I was feeling strong so why not.
Haven’t been updating for ages, but just finished a deadlift only comp where I pulled 230kg which sees me getting 500lbs for the first time and the first deadlift PR since I did my knee. So pretty happy.
13 Years later and I am doing a night shift at work so I thought I would maybe start logging training again.
After my last post I did a bunch of stuff:
- Took over a platoon and then went to Afghanistan
- Came back and started powerlifting
- Squatted 250 (550) Benched 160 (352) and deadlifted 292.5 (643.5) in comp
- Competed at Nationals
- Did some strongman
mainly I have been lifting since my last post the only sessions I have missed are the ones outside my control, if its a training day, I train, 4 postings with the Army, 6 different gyms, built a home gym and then sold it.
So I’m going to look at logging my training again.
Currently doing an upper/Lower split, 3 days of cardio (45min). I have been cutting for the first time ever and have pushed down from 108 (237.6) at my last powerlifting meet to 92 (202.4).
Still natty, still love training just as much.
1 Like
Upper Body Today
DB Flyes -
1x12@5kg
3x8@10kg
Bench Press -
1x20@20kg
1x12@40kg
1x10@60kg
1x8@80kg
1x4@100kg
1x8@60kg
Super set with:
Pull Ups -
6x5@BW
Standing Strict Press -
1x12@20kg
1x6@30kg
2x8@35kg
Seated Machine Row -
1x12@24kg
1x6@45kg
2x8@61kg
Quick one today to get back in the groove after a week and a half of 12 hour night shifts. I’m going to start a new block next week so get some lighter shorter sessions in to prep.
Still cutting down so strength is a bit down but I am nearly 20kg leaner so not too bad all things considered.
Lower Body
Leg Curl
1x12@24
1x6@41
2x8@61
superset with
Standing Calf Raise
1x12@115
3x8@135
Squat (tempo 4-2-1-1)
1x20@20
1x12@40
1x6@60
3x5@80
45 Degree Back Raise
1x12@BW
1x6@10
2x8@25
Superset with
Leg Extension
1x12@24
1x6@35
2x8@42
Good session, dial it up next week on the new block.