Approved Log OffSeason Cruise Cycle Log

[BigRed]

Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg

 

[GHgut4life]

Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg

@BigRed welcome back
waiting on a week of updates

 

[BigRed]

@BigRed welcome back
waiting on a week of updates

Always look forward to your replies

 

[GHgut4life]

Always look forward to your replies

hits it

 

[BigRed]

Squat day

First proper session back after a couple weeks away for work (only squeezed in two light ones). Bit sore and rusty from a taxing couple of weeks, but we got it done. Back on schedule now.

Front squats ( high heel elevation)

1 x 2 @ 120kg
1 x 12 @ 80kg

Hip thrust machine

2 x 6-10 @ 220kg
1 x 20 @ 180kg (rest pause)

Smith Machine Split squat

2 x 6-10 @ 80kg
1 x 20 @ 50kg (rest pause)


Hip Abduction

2 x 12-20 @ 65kg

Cable hip flexor raise

2 x 12-20 @ 25kg

 

[GHgut4life]

Squat day

First proper session back after a couple weeks away for work (only squeezed in two light ones). Bit sore and rusty from a taxing couple of weeks, but we got it done. Back on schedule now.

Front squats ( high heel elevation)

1 x 2 @ 120kg
1 x 12 @ 80kg

Hip thrust machine

2 x 6-10 @ 220kg
1 x 20 @ 180kg (rest pause)

Smith Machine Split squat

2 x 6-10 @ 80kg
1 x 20 @ 50kg (rest pause)


Hip Abduction

2 x 12-20 @ 65kg

Cable hip flexor raise

2 x 12-20 @ 25kg

front squats is the way legs are build 120kg

 

[BigRed]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

 

[BigRed]

front squats is the way legs are build 120kg

Yeah bro for sure and I find the high heel elevation really allows me to stay upright, sink them deep and isolate quads

 

[GHgut4life]

Yeah bro for sure and I find the high heel elevation really allows me to stay upright, sink them deep and isolate quads

deep and hard brother

 

[GHgut4life]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

work the shoulders

 

[SteveSmi]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

@BigRed always impressive to see your workout routine. You've put in some good exercises and really push things, especially in the legs.

 

[CEO]

Bros, is that some rad stuff right there? Never thought about the high heel elevation and how that helps. That's a good point. I noticed some people doing that in the gym. @BigRed

Yeah bro for sure and I find the high heel elevation really allows me to stay upright, sink them deep and isolate quads

 

[ROIDDERS]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

Nice job on the different exercises that you're doing. I like how you incorporate the different split routines. @BigRed solid training and solid results are coming.

 

[2Thick]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

@BigRed amazing job splitting up the workouts. I like the different days, training good pulling day, and I like how you mix in some deficit push-ups.

 

[Ulter]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

Yet another excellent workout routine in the books. You're powering it hard going into the weekend. Keep it up! @BigRed

 

[Mobster]

Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body

Liking this

 

[RoySimpson]

Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat

DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg

@BigRed Awesome training session right here!

 

[Corepharmarep]

Those tempo deadlifts can get fucked, absolute torture.
Welcome to the team @BigRed

 

[BigRed]

DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12

 

[GHgut4life]

DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12

going strong