Approved Log Powerlifting Prep Cycle Log

[Noah Wixx]

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 PB)
3 x 5 paused @ 205kg

1 x 5 @ 360kg
4 x 8-10 @ 300,300,280,280

Bulgarian Split Squats
2 x 8-10 @ 40kg

Lying hamstring curls
4 x 8-10 (3 sec neg) @ 77,77, 68,68

Back extensions
3 x 10-12 @ 20kg

Bench after work today then onto a deload week. Thanks guys for all the support, Will try add some more detail into the logs moving forward sorry just very busy schedule

Core Pharma athlete

Definitely a big Deadlift day

 

[ballin2504]

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 PB)
3 x 5 paused @ 205kg

1 x 5 @ 360kg
4 x 8-10 @ 300,300,280,280

Bulgarian Split Squats
2 x 8-10 @ 40kg

Lying hamstring curls
4 x 8-10 (3 sec neg) @ 77,77, 68,68

Back extensions
3 x 10-12 @ 20kg

Bench after work today then onto a deload week. Thanks guys for all the support, Will try add some more detail into the logs moving forward sorry just very busy schedule

Core Pharma athlete

@BigRed looks like he had a really good dead lift day and got some great numbers in and a really good workout. Keep getting after it, brother.

 

[Tiger Salman Khan]

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 still a bit of time but creeping up, will be an exciting block ahead!


Squats 2 x 3 @ 140kg
RDLs
2 x 8 @ 140kg

Banded leg press
2 x 8 @ 200kg

Leg extension
2 x 8 @ 60kg

Core Pharma Athlete

@BigRed Good updates man........

 

[BigRed]

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 better. That said, I’ve got two weeks off starting Thursday, so while training will still be rolling, I’ll be getting in plenty of rest and recovery.

Big doubles coming up this block, so things should start getting more exciting. Looking forward to keeping you all updated.

Grateful for every reply and, as always, to @Core Pharma Rep

 

[GHgut4life]

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 better. That said, I’ve got two weeks off starting Thursday, so while training will still be rolling, I’ll be getting in plenty of rest and recovery.

Big doubles coming up this block, so things should start getting more exciting. Looking forward to keeping you all updated.

Grateful for every reply and, as always, to @Core Pharma Rep

clean deload big brother

 

[25homes]

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 PB)
3 x 5 paused @ 205kg

1 x 5 @ 360kg
4 x 8-10 @ 300,300,280,280

Bulgarian Split Squats
2 x 8-10 @ 40kg

Lying hamstring curls
4 x 8-10 (3 sec neg) @ 77,77, 68,68

Back extensions
3 x 10-12 @ 20kg

Bench after work today then onto a deload week. Thanks guys for all the support, Will try add some more detail into the logs moving forward sorry just very busy schedule

Core Pharma athlete

Nice work Bru. Especially deload

 

[BigRed]

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 will still be rolling, it’ll be a good chance to get some much needed rest and recovery in. Pretty happy with food and sleep over the previous weeks.

Squats
225kg x 2
2 x 4 @ 195kg sleeved

Rdls
1 x 4 @ 180kg
2 x 10,8 @ 140kg

Banded leg press
3 x 8-10 @ 250kg

Single leg leg extension
3 x 8-10 @ 35kg

@Core Pharma Rep Athlete

 

[GHgut4life]

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 will still be rolling, it’ll be a good chance to get some much needed rest and recovery in. Pretty happy with food and sleep over the previous weeks.

Squats
225kg x 2
2 x 4 @ 195kg sleeved

Rdls
1 x 4 @ 180kg
2 x 10,8 @ 140kg

Banded leg press
3 x 8-10 @ 250kg

Single leg leg extension
3 x 8-10 @ 35kg

@Core Pharma Rep Athlete

good deload brother
waiting for more training

 

[BigRed]

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 hopes after the sickness, and stiffness from a big day of travel, but the top set moved surprisingly well. I dropped the backdowns a bit since my back was playing up, but accessories still felt strong. Overall, a win. Better off getting sick 9 weeks out than 1 I guess

Deadlifts
240kg x 2
170kg x 3 paused

Leg Press
340 x 4
2 x 8-10 @ 260kg

Hamstring curls
3 x 8-10 @ 70,67,67

Back extension
2 x 10-12 @ 10kg

 

[Pigsy]

Some nice lifts there brother

 

[BigRed]

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. All upper body accessories moved really well and strength is feeling great.


Got back under the bar for squats todayx wasn’t sure how they’d feel, but managed to hit the double I missed last Monday at 232.5 kg × 2. Back pulled up a bit average after that, so I skipped back-downs and RDLs but pushed leg press and leg extensions nice and hard.

Fingers crossed deadlifts go to plan later this week so I can ease back into full rhythm. Appreciate the support as always, won’t let you down.

Will get back on track with updates too

- Core Pharma Athlete

 

[GHgut4life]

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. All upper body accessories moved really well and strength is feeling great.


Got back under the bar for squats todayx wasn’t sure how they’d feel, but managed to hit the double I missed last Monday at 232.5 kg × 2. Back pulled up a bit average after that, so I skipped back-downs and RDLs but pushed leg press and leg extensions nice and hard.

Fingers crossed deadlifts go to plan later this week so I can ease back into full rhythm. Appreciate the support as always, won’t let you down.

Will get back on track with updates too

- Core Pharma Athlete

get some more peptides so you recover brother

 

[BigRed]

get some more peptides so you recover brother

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

 

[GHgut4life]

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

hella cool

 

[BigRed]

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 crushers
2 x 8-10 @ ?

(Forgot to take notes for last two exercises)

Update on a bit of change of plan to the rest of prep. Will be doing an alternating heavy/light on squat and dead’s just to give the back extra rest so one week will have heavy squats and dead’s will be say 2 sets of 6 at a pretty light weight and then following week will swap. Think it’s the best option moving forward to keep feeling good

 

[GHgut4life]

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 crushers
2 x 8-10 @ ?

(Forgot to take notes for last two exercises)

Update on a bit of change of plan to the rest of prep. Will be doing an alternating heavy/light on squat and dead’s just to give the back extra rest so one week will have heavy squats and dead’s will be say 2 sets of 6 at a pretty light weight and then following week will swap. Think it’s the best option moving forward to keep feeling good View attachment 32954

yes yes powaaaa
you're really thick and big huge mass there brother

 

[BigRed]

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 this back under control.

Example:

• Week 1: Heavy Squats (1–2 rep top set) Light Deads (2 × 5)
• Week 2: Heavy Deads / Light Squats

Since I squatted heavy on Monday, today was a light deadlift day. I came in pretty cautious as my back pulled up a bit sore after squats, but everything moved surprisingly well — really happy with how it felt. Worked up to 170 kg × 5, focusing purely on keeping the movement clean and symmetrical.

After reviewing last week’s video (where I couldn’t even budge my warm-up weight), I noticed a few subtle things I was doing subconsciously. Made note of them and corrected them today — felt much smoother overall.

Accessories

• Leg Press: 2 × 10 @ 280 kg
• Bulgarian Split Squat: 2 × 8 @ 35 kg each hand
• Lying Hamstring Curl: 2 × 8–10 @ 68 kg
• Back Extensions: 2 × 10 @ 10 kg

Finished off with some nice long strapped dead hangs to stretch out the lower back.

Really looking hopeful we can cruise back into where we took off on deadlifts next week.

Sponsored By Core Pharma

 

[GHgut4life]

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 this back under control.

Example:

• Week 1: Heavy Squats (1–2 rep top set) Light Deads (2 × 5)
• Week 2: Heavy Deads / Light Squats

Since I squatted heavy on Monday, today was a light deadlift day. I came in pretty cautious as my back pulled up a bit sore after squats, but everything moved surprisingly well — really happy with how it felt. Worked up to 170 kg × 5, focusing purely on keeping the movement clean and symmetrical.

After reviewing last week’s video (where I couldn’t even budge my warm-up weight), I noticed a few subtle things I was doing subconsciously. Made note of them and corrected them today — felt much smoother overall.

Accessories

• Leg Press: 2 × 10 @ 280 kg
• Bulgarian Split Squat: 2 × 8 @ 35 kg each hand
• Lying Hamstring Curl: 2 × 8–10 @ 68 kg
• Back Extensions: 2 × 10 @ 10 kg

Finished off with some nice long strapped dead hangs to stretch out the lower back.

Really looking hopeful we can cruise back into where we took off on deadlifts next week.

Sponsored By Core Pharma

good deads training today bro
but leg press can you do more volume?

 

[BigRed]

good deads training today bro
but leg press can you do more volume?

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

 

[Mobster]

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 this back under control.

Example:

• Week 1: Heavy Squats (1–2 rep top set) Light Deads (2 × 5)
• Week 2: Heavy Deads / Light Squats

Since I squatted heavy on Monday, today was a light deadlift day. I came in pretty cautious as my back pulled up a bit sore after squats, but everything moved surprisingly well — really happy with how it felt. Worked up to 170 kg × 5, focusing purely on keeping the movement clean and symmetrical.

After reviewing last week’s video (where I couldn’t even budge my warm-up weight), I noticed a few subtle things I was doing subconsciously. Made note of them and corrected them today — felt much smoother overall.

Accessories

• Leg Press: 2 × 10 @ 280 kg
• Bulgarian Split Squat: 2 × 8 @ 35 kg each hand
• Lying Hamstring Curl: 2 × 8–10 @ 68 kg
• Back Extensions: 2 × 10 @ 10 kg

Finished off with some nice long strapped dead hangs to stretch out the lower back.

Really looking hopeful we can cruise back into where we took off on deadlifts next week.

Sponsored By Core Pharma

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