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Deload Squats In previous years for deload weeks have kept more volume and dropped weight , but much prefer this way of structuring them. Keeping the weight and intensity but slashing the volume. Feeling strong, ready for a good week of rest into the next block Front Squats 1 x 135kg Hip...

Hey lads was a bit slack with the log last week sorry just a lot going on was very full on but SBD for the week was: Front Squat: 130kg x 3 Tempo Bench press 3 x 4 @ 115kg Tempo deadlift 3 x 4 @ 185kg Got a pad session in with my mate who’s a boxer so that was good bit of cardio and something...

Powerlift

Hey mate yeah end of November just give plenty of time to get the back perfect before I lock in for a prep

Bench Day sleep was a little average Thursday and Friday night so was a bit flat in comparison to previous sessions but still moved really well so can’t complain. Temp bench (3/2 tempo) 3 x 4 @ 112.5 Shallow incline DB press 2 x 6-10 @ 35kg 1 x 20 rest pause @ 27.5kg CS DB lateral raise 3...

Deadlift day! Wanna start by giving a shoutout to the sponsor Core Pharma @Corepharmarep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps...

Squat Day Big improvement on the front squats this week moved really well much better form Heel elevated from squats 125kg x 2 95kg x 8 Hip thrust machine 2 x 6-10 @ 250kg (9,7) 1 x 20 rest pause at 220kg Smith machine Split squat 2 x 6-10 @ 85kg 1 x 20 rest pause @ 65kg Cable Hip...

Nah bro will definitely do it just been a hectic week with new job and moving house next week ofd was just trying to figure out what day would work. Time got away from me

Hey Team! Really solid week just been. Week prior was a little bit flat just due to the work the previous weeks and been bouncing around locations a lot so a bit out of routine. But started new job Monday, same area but much better work, pay and roster. So into a good routine now, food intake...

Day 6 - Upper / Bench Day Tempo bench felt really good, nice and tight and controlled, no shoulder pain Tempo Bench (3sec down 2sec pause) 3 × 4 @ 107.5kg DB Shallow Incline Press 2 × 6-10 @ 27kg 1 × 20 @ 25kg (rest pause) CS DB Lateral Raise 3 × 10 @ 12.5kg Incline Cable Rope Pullover 3...

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...

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

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...

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 @...

Always look forward to your replies 🙏

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...

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