Approved Log Powerlifting Prep Cycle Log

[Core Pharma Rep]

Deadlift / Lower Day

We are so fucking back!!

Haven’t had a good deadlift session in about 6 weeks after a lower back injury. First few missed them completely and last few have just felt unconfident, awkward and had some post lift pain but today moved very nicely, felt good going in and no pain after so I may be on the other side of it.

Few goodies arrived in the mail today.
Scored some Glycerol and Taurine from PS which I used pre workout and rated very highly felt hydrated, pumped and energised.

Finally got my Hgh too thanks to Core Pharma so will be starting that nightly at 4iu.

Didn’t do my update yesterday but was just the lower body mobility session I have posted recently plus some exercise bike.

Sleep was very good last night, appetite was a little bit low today for some reason but got enough food in. Body feels best it has in a while.

Deadlifts ( stiff bar )

1 x 4 @ 220kg
3 x 8 paused @ 180kg

Leg press
1 x 6 @ 290kg
7 x 10-12 (45 sec rest)
@ 250/250/220/220/220/200/200

Bulgarian Split Squat
2 x 10-12 @ 32.5 ea hand

Hamstring curl
4 x 10-12 @ 77/68/68/68

Back extensions
3 x 12-15 @ 10kg

super exciting legend

 

[BigRed]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

 

[GHgut4life]

Deadlift / Lower Day

We are so fucking back!!

Haven’t had a good deadlift session in about 6 weeks after a lower back injury. First few missed them completely and last few have just felt unconfident, awkward and had some post lift pain but today moved very nicely, felt good going in and no pain after so I may be on the other side of it.

Few goodies arrived in the mail today.
Scored some Glycerol and Taurine from PS which I used pre workout and rated very highly felt hydrated, pumped and energised.

Finally got my Hgh too thanks to Core Pharma so will be starting that nightly at 4iu.

Didn’t do my update yesterday but was just the lower body mobility session I have posted recently plus some exercise bike.

Sleep was very good last night, appetite was a little bit low today for some reason but got enough food in. Body feels best it has in a while.

Deadlifts ( stiff bar )

1 x 4 @ 220kg
3 x 8 paused @ 180kg

Leg press
1 x 6 @ 290kg
7 x 10-12 (45 sec rest)
@ 250/250/220/220/220/200/200

Bulgarian Split Squat
2 x 10-12 @ 32.5 ea hand

Hamstring curl
4 x 10-12 @ 77/68/68/68

Back extensions
3 x 12-15 @ 10kg

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BigRed big big bench day you close to doing 140kgs i see brother

 

[Mobster]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

Nice with one hand

 

[SteveSmi]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

bench press is looking good! i love the exercises you are doing. @BigRed keep up the good work

 

[BodyMonster34]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

bro @BigRed you looking good! weight training is on point. want to see some deads on back day next

 

[CEO]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

bros this a serious workout. much love and respect for this. keep the grind going @BigRed

 

[2Thick]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

bench and upper day is strong. single hand 90kg is pretty damn strong wow. you did it with 1 hand? @BigRed

 

[Ulter]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BigRed looking good man! the weight training is amazing. that is what we like to see !

 

[ROIDDERS]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BigRed Good job man. One thing about you, you definitely keep things simple but you definitely crush it. The benching days are always the most fun.

 

[BigRed]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too much confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Got in a bit late so had to call it after squats to make it to the mess before they shut so In for accessories tonight!

 

[RoySimpson]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BigRed solid upper sesh right here!

 

[GHgut4life]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too much confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Got in a bit late so had to call it after squats to make it to the mess before they shut so In for accessories tonight!

250kgs big squat brother

 

[Core Pharma Rep]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too much confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Got in a bit late so had to call it after squats to make it to the mess before they shut so In for accessories tonight!

big numbers bro, impressive

 

[ballin2504]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BigRed nice work on the comp bench man. I would like to see a video to see how well it moved.

 

[BigRed]

Morning lads – updates from Tuesday & Wednesday

Tuesday – Squat Day (continued from Monday)

Got in later than planned on Monday and squats took longer than expected, so I wrapped it up and came back Tuesday to finish the accessories. Always a bit tougher after stiffening up overnight, but still felt strong on the RDLs. Single leg press and leg extensions were a bit lighter with the knees feeling not 100%, but got the work done.

RDLs

• 165kg x 5
• 2 x 10 @ 140kg / 130kg

Single Leg Press
• 3 x 10–15 @ 100kg

Leg Extension
• 4 x 10–12 @ 65kg

Wednesday – Cardio & Mobility
• 20 min swim (laps)
• 40 min mobility work


Sponsored by Core Pharma

 

[BigRed]

@BigRed nice work on the comp bench man. I would like to see a video to see how well it moved.

Yeah spoke to mod said he will work on allowing videos to be posted