Approved Log Powerlifting Prep Cycle Log

[BigRed]

why is that a screen shot brother?

My phone wouldn’t let me copy and paste from my opening message for some reason so just SS it

 

[BigRed]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

 

[Core Pharma Rep]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

240kg easy come monday brother

 

[GHgut4life]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

big red you going to be thick to the MAXIMUm level brother

 

[SteveSmi]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

@BigRed RDL's and single leg press are on point. the leg extensions are also looking amazing. great job on this!

 

[BodyMonster34]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

@BigRed bro this a championship training for sure. i love the strong training. that is the way it done!

 

[Mobster]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

Either or. It's just a period of adjustment. Takes a few weeks

 

[BigRed]

Cardio / Mobility Day

Cardio:
• 20-minute swim alternating freestyle, breaststroke, and backstroke

• 10-minute walk to cool down

This is my third week including a swim session, and I’m really enjoying it. Haven’t swum laps in nearly a decade, but it’s great cardio and the full range of motion feels great for loosening up and improving mobility.

Mobility / Rehab:

• Foam roll quads until pressure no longer causes discomfort

• Transverse abdominis activations – 3 sets of 10 reps (5-second holds)

• Single-leg glute bridge isometrics – 2 sets, 15–30 sec holds (45 sec rest)

• Couch stretch (position 1) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Couch stretch (position 2) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Single-leg glute bridges – 3 sets of 10 reps, slow and controlled

• Side-lying hip abductions – 1–2 sets of 10 reps, slow and controlled

• Side-lying hip external rotations – 1–2 sets of 10 reps, slow and controlled

• Side-lying oblique crunches – 2 sets of 8–10 reps, slow and controlled

• Sit-ups (rectus abdominis) – 2 sets of 8–10 reps

• Thoracic extension mobilisations – 5–10 min on foam roller

I think with consistency this program could really be game changing in tidying up some issues I have in that area (eg: pelvic tilt, strength discrepancy in right glute med) along with overall strength and stability through the glutes/core/back

 

[ROIDDERS]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

@BigRed pretty good work on these workouts. i'm impressed! you are pushing some big weights

 

[BigRed]

@BigRed pretty good work on these workouts. i'm impressed! you are pushing some big weights

Cheers brother getting there

 

[ROIDDERS]

Cheers brother getting there

keep healthy!

 

[2Thick]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

RDL's are a great workout routine. just doing them solo would be amazing. you did those and more @BigRed

 

[Ulter]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

@BigRed nice job on this heavy squat training. the single leg press and leg extensions are on point. great work on this!

 

[CEO]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

@BigRed bros this one is looking sweet! the RDL's and single leg press is on point. love to see it all !

 

[BigRed]

Secondary Upper Day
Brought to you by Core Pharma

Wide grip pull up’s
3 x 10-15

High Incline DB press
1 x 5 @ 42.5kg
3 x 10-12 @30kg

Very happy on the progression of these over the last few weeks feeling strong and stable on them tonight. Focusing on control and depth

Machine incline press
1 x 4 @ 120
2 x 10-12 @ 85
1 x 20 @ 65

HS Lat pulldown machine
3 x 10-12 @ 90kg

Incline cable flies
3 x 10-12 @ 36, 31, 31

SA cross body tricep extensions
3 x 10-15 @ 27kg

Incline Cable Skull crushers
7 x 10-12 (45sec rest)
@ 63,63,63,54,54,54,45

Everything’s going well at the moment. Appetite’s been solid, sleep’s been good aside from the odd rough night. I’m about 2.5 weeks into the cycle so still I’m very early days. Been pinning daily, which I’ve actually been enjoying. Keeps the volume low and just easy in terms of routine. Haven’t started growth yet, but it’s due to arrive Friday, keen to bring that into the mix.

Cheers again to everyone for all the support you guys have been unreal

 

[Core Pharma Rep]

Cardio / Mobility Day

Cardio:
• 20-minute swim alternating freestyle, breaststroke, and backstroke

• 10-minute walk to cool down

This is my third week including a swim session, and I’m really enjoying it. Haven’t swum laps in nearly a decade, but it’s great cardio and the full range of motion feels great for loosening up and improving mobility.

Mobility / Rehab:

• Foam roll quads until pressure no longer causes discomfort

• Transverse abdominis activations – 3 sets of 10 reps (5-second holds)

• Single-leg glute bridge isometrics – 2 sets, 15–30 sec holds (45 sec rest)

• Couch stretch (position 1) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Couch stretch (position 2) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Single-leg glute bridges – 3 sets of 10 reps, slow and controlled

• Side-lying hip abductions – 1–2 sets of 10 reps, slow and controlled

• Side-lying hip external rotations – 1–2 sets of 10 reps, slow and controlled

• Side-lying oblique crunches – 2 sets of 8–10 reps, slow and controlled

• Sit-ups (rectus abdominis) – 2 sets of 8–10 reps

• Thoracic extension mobilisations – 5–10 min on foam roller

I think with consistency this program could really be game changing in tidying up some issues I have in that area (eg: pelvic tilt, strength discrepancy in right glute med) along with overall strength and stability through the glutes/core/back

love these days bro, keep it up