Approved Log Powerlifting Prep Cycle Log

[SteveSmi]

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

@BigRed This type of strong training is what separates the boys from the men right here. You gotta absolutely annihilate the legs.

 

[CEO]

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

bros the squats and deadlifts are looking good. accessories are amazing too. leg press and split squat not easy ! @BigRed

 

[ROIDDERS]

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

@BigRed This is a heck of a leg training day right here. Squats and deadlifts are definitely what separates the pretenders from the winners. I love the extra work you do.

 

[2Thick]

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

this is a super day! leg press. B split squats. and then lying hamstring curl! @BigRed This is big lifting.

 

[Ulter]

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

I love me a nice heavy day for sure. I decided to do one myself this morning and wow I can barely walk afterwards. There's nothing better than hitting your legs like a maniac. @BIGRED_

 

[GHgut4life]

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

top it up brother

 

[ballin2504]

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

@BigRed good idea to take it easy since you’re back was sore and didn’t want to risk injury. Nice job on the accessory work also

 

[RoySimpson]

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

@BigRed awesome deadlift work right here!

 

[BigRed]

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 weeks which were just habits formed from being nervous about my back.

The plan was originally to hit 247.5 kg since that was what I missed last deadlift session, but as I moved through my warm ups, everything started feeling better than expected. Decided to take 230 kg as my final warm up, and when that moved fast, I sent 255 kg, and I’m glad I did.

Even better, my back didn’t pull up wrecked after, which is a really good sign heading into next week.

Leg Press
1 x 5 @ 360kg
2 x 8 @ 300kg
(By far strongest these have been)

Bulgarian split squat
2 x 8-10 @ 35kg ea

Lying hamstring curlc
2 x 8-10 (3 sec neg)
@ 68kg

Back extension
2 x 10-12 @ 10kg

 

[GHgut4life]

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 weeks which were just habits formed from being nervous about my back.

The plan was originally to hit 247.5 kg since that was what I missed last deadlift session, but as I moved through my warm ups, everything started feeling better than expected. Decided to take 230 kg as my final warm up, and when that moved fast, I sent 255 kg, and I’m glad I did.

Even better, my back didn’t pull up wrecked after, which is a really good sign heading into next week.

Leg Press
1 x 5 @ 360kg
2 x 8 @ 300kg
(By far strongest these have been)

Bulgarian split squat
2 x 8-10 @ 35kg ea

Lying hamstring curlc
2 x 8-10 (3 sec neg)
@ 68kg

Back extension
2 x 10-12 @ 10kg

wow you lift some big weights bro

 

[Tiger Salman Khan]

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 weeks which were just habits formed from being nervous about my back.

The plan was originally to hit 247.5 kg since that was what I missed last deadlift session, but as I moved through my warm ups, everything started feeling better than expected. Decided to take 230 kg as my final warm up, and when that moved fast, I sent 255 kg, and I’m glad I did.

Even better, my back didn’t pull up wrecked after, which is a really good sign heading into next week.

Leg Press
1 x 5 @ 360kg
2 x 8 @ 300kg
(By far strongest these have been)

Bulgarian split squat
2 x 8-10 @ 35kg ea

Lying hamstring curlc
2 x 8-10 (3 sec neg)
@ 68kg

Back extension
2 x 10-12 @ 10kg

@BigRed Good updates....