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Another solid session under the bar, hit a new double PB on bench. The new heavy/light split seems to be doing its job perfectly for fatigue management. I normally bench Sunday mornings, but felt fresh after work Saturday night, so decided to get it done then instead and everything moved really...

Haha just putting in the work bro, appreciate your replies 🙏

Squat day (light session) - Core Pharma athlete In case anyone missed the earlier updates, leading into comp I’ll be alternating heavy and light sessions for squats and deadlifts. For example, this week was heavy deads (255 × 2 + backdowns) and light squats (2 × 5 @ 170 kg). Next week will flip...

And we’re back!! Deadlifts 255kg x 2 (x2 PB) 2 x 3 @ 212.5 paused Went into yesterday a bit cautious and honestly not overly confident, but switched on and really focused on warming up with intent. Focused hard on all the little cues and a few things I’d been subconsciously doing the past few...

Yeah I can but we are just keeping volume lower from now into comp day just to keep on top of everything. Really focusing on intensity though making sure those two sets are worth it

Deadlift Day As mentioned in the last post, my coach and I have made a small adjustment leading into the rest of prep leading up to comp. I’ll be alternating between heavy and light squat/deadlift sessions each week. This is just to give me that extra rest in between heavy sessions and keep...

Secondary Upper Day Wide Grip pull ups 3 x 8-12 High Incline DB press 2 x 8-10 @ 35kg Inclined chest press machine 2 x 8-10 @ 85kg Neutral Grip Lat pulldown 2 x 8-10 @ 90kg Hammer DB preacher curls 2 x 8-10 @ 17.5 SA cross Body tricep extensions 2 x 8-10 @ Inclined cable skull...

Yeah mate core sent me out some Bpc and Tb500 Friday so shouldn’t be long

Weekly Update Hey guys, sorry for the lack of updates last week, just been managing this back injury and a bit out of routine while on break. Even though squats and deads didn’t go to plan last week, I managed to hit a solid 132.5 kg × 2 on bench Sunday, followed by 112.5 kg × 5 for back-downs...

Hey guys sorry for the late update Deadlift day Unfortunately, came down pretty crook on Wednesday with a cold/flu. Because of that, my mid-week upper body session was just a light deload style session. By Friday, I’d gotten over the worst of it, so I headed in for deadlifts. Didn’t have high...

Deload wrapped up and straight into Week 1 of the new block. Great squat night, nothing too heavy, but really happy with how the top set moved, especially with form and depth. Backed them up with some strong back downs and RDLs Two weeks off work starting tomorrow, so even though training...

Deload Week Recap Kept it nice and cruisey this week stuck to my usual programming but ran SBD for 2 sets at about RPE 6. Accessories were still pushed fairly close to failure, but capped at 2 sets each of around 8-12 Work was massive with a heap of overtime, so overall recovery could’ve been...

Deload Week Lower volume and weight this week before heading into the next block. Definitely well timed and well needed, Big week of Pbs last week plus some big overtime at work rest will do me well. Just gotta focus on keeping the food, sleep and recovery on point. Just over 10 weeks out so...

Another big Deadlift day yesterday bit behind this week just due to work commitments but got in last night and got it done, didn’t have a heap of confidence just due to the week I’ve had at work but turned it on mentally and really surprised myself with an awesome session. 250kg x 3 (Triple...

Squats 👊 Onto the final week of block this week then we’ll have a deload then onto doubles 235kg x 3 (triple pb) 2 x 5 @ 205 (sleeved) Rdl 200kg x 3 2 x 8-10 @ 160kg Banded leg press 3 x 8-10 @ 260kg Leg extension 4 x 8-10 @ 80,80,75,75

Sunday Bench Day Fatigue is starting to get up there last few days so weights felt heavier but we got it done and moved some weight regardless 🙏 Bench 127.5kg x 3 (x3 PB) 3 x8 @ 105kg DB shoulder Press 1 x 4 @ 40kg 3 x 8-10 @ 32/30/30 Tbar row 3 x 8-10 @ 85/80/80 Lying Crusafix raise 3...

Deadlift Day!! 1 x 3 @ 245kg ( Triple Pb) 3 x 5 @ 200 paused Really happy with these last night moved well and best paused have felt position wise in a long time! Leg press 1 x 6 @ 350kg 3 x 8-10 @ 280kg Bulgarian Split Squat 2 x 8-10 @ 40kg ea Lying hamstring curl ( 3 sec neg) 3 x...

Hey Team, sorry busy few days got some updates from squats Monday and Upper Wednesday! Big Triple PB on the Squats and feeling very strong! 230kg x 3 3 x 5 @ 195kg (sleeved) RDL 190kg x 5 2 x 8-10 @ 150kg Banded less press 3 x 10-12 @ 250kg Leg Extension 4 x 8-10 @ 80, 75, 75, 75...