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  • Page 2 of 6 FirstFirst 1234 ... LastLast
    Results 11 to 20 of 58

    Thread: Road to 800 kg total

    1. #11
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      Another week of training has finished. This is the end of this phase , only have another two for week blocks before meet prep starts. I think for the majority of this offseason i'll stay around 110kg BW then get upto around 120kg for comp time. Cycle will be starting somewhere in the middle of September. I'll attach a screen shot of the spread sheet for my cycle once it gets closer. This is how this weeks training went:

      Monday Deadlift


      Deadlift 140x4x10
      BB Row 105x4x8
      High bar beltless pause squat 140x4x6
      Reverse Hyper 10x4x20
      Chins 3x10


      Wednesday Bench


      Chains Bench 100+25kg of chain 3x8 1x7(Missed the last rep on right at the lip of the rack , left tricep couldn't push.
      Bufflo Bench 110x4x6
      DB prone row 30x3x15
      Ez curl skull crushes 30x3x20
      Press down with V bar 30x3x20


      Friday Squats


      SSB squat 140x4x5
      Bufflo bar pause squat 140x4x5
      Trap bar dead 150x4x5
      Reverse hyper 30x3x10
      Chins 3x10


      Saturday Bench assistance


      BB incline 100x4x6
      DB sholder press 20x4x20
      side laterals 10x4x20
      Rear delts 10x4x20
      hammer curls 15x3x10
      dbskull crushers 15x3x10

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    3. #12
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      This week felt like a decent week of training. My bodyweight is starting to come up again. Upto 112 at night so i'm happy about that. First week back since my last comp doing low bar squats and they felt good. I'm really liking the reverse hyper , this is my first time using it for a offseason or a peak. I can feel the difference that it is making already , will be interesting to see if it carries over to the big 3.

      Monday Deadlift


      deadlift 160x4x6
      bb row 110x4x6
      High bar pause squat beltless 145x4x4
      reverse hyper 10x4x20
      Chins 4x8


      Wednesday Bench


      Chains Bench 105+25chain 4x6
      Bufflo bench 115x4x4
      DB prone row 35x5x10
      KB skullcrushes 20x3x20
      Pressdowns 25x3x20


      Thursday Squat


      SSB squat 140x4x6
      Low bar squat 120x2x12
      Trapbar dead 150x4x6
      Reverse hypber 15x3x15
      Chins 4x8


      Friday Bench assistance:


      Incline BB 105x4x6
      DB shoulder Press 25x4x15
      Side laterals 17.5x4x12
      Rear delts 17.5x4x12
      Hammer Curl 17.5x4x12

    4. ----
    5. #13
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      Training is starting to feel 80% right now. Body weight is around 113 at night so up 1 kg from last week. Still trying to get my grove back with low bar squatting seeing I have not done it in abit. I'm pretty happy with how the pressing is going currently.

      Monday Deadlifts:


      Deadlift 165x4x6
      BB row 115x4x8
      High bar pause squat 150x4x4
      Reverse hyper 20x4x12
      Chins 4x8


      Wednesday Bench:


      Chains bench 110+25chain 4x6
      Bufflo Bench 120x4x4
      Incline row 40x4x8
      Tricep press downs 35x3x15


      Friday Squat:


      SSB 150x3x5
      Low bar squat 125x2x12
      Trap Bar dead 155x3x8
      reverse hyper 10x3x15
      chins 4x6


      Saturday Bench Assistance:


      BB Incline 110x4x6
      DB sholder press 30x3x10
      Side latteral 17.5x4x12
      Rear Delt 17.5x4x12
      Hammer Curl 17.5x4x12
      Db Skull crushers 17.5x4x12

    6. ----
    7. #14
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      Body weight is still around 113kg at night. Pretty happy seeing my chains bench is now at 140kg total for 4x6. My best while on cycle for 5 was 145x3x5 comp bench. So should be a good prep if offseason keeps going well

      Monday Deadlifts:


      Deadlifts 170x4x6
      BB Row 120x4x8
      High bar pause squat 155x4x4
      Reverse hyper 10x3x20
      Chins 2x12


      Wednesday Bench:


      Chains Bench 115+25 chains 4x6
      Bufflo Bench 125x4x4
      Incline prone row 20x4x20
      Kettle Bell skull crushers 14x4x20
      Tricep press down 30x3x20


      Friday Squats:


      SSB squat 160x4x4
      Low bar belt less 130x2x12
      Trap bar dead 160x2x8
      Reverse hyper 30x4x10


      Saturday Bench assistance:


      Incline BB 115 3x5 1x4 (fucked up the last rep)
      DB sholder press 22.5x3x20
      Side laterals 12.5x3x20
      Rear delt 12.5x3x20
      Hammer curl and skull crushers superset 17.5x4x12
      Chins 3x5
      Lat pull down row super set 170x3x12 190x3x12

    8. ----
    9. #15
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      summer cup 19 blast.PNG

      This is the Cycle that i'll be running into my comp. Let me know what you all think. This starts in 30 days.

    10. ----
    11. #16
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      This weeks training has been pretty good other than the hamstring tweak. Bodyweight still around 113. Pressing and deads feeling good squats are pretty meh.

      Monday Deadlift


      Deadlift 180x4x6
      BB Row 125x4x8
      High Bar Pause squat 160x4x4
      Reverse hyper 10x4x15


      Wednesday Bench


      Chanins bench 120+25chain 3x5
      Bufflo Bar bench 130x4x4
      Incline prone row 25x4x15
      KB Skull Crushers 16x4x15


      Friday Squats


      Wrapped beltless SSB 170x3x3 (Finished sets but hurt hamstring)
      Chins 5 sets max reps 14,13,13,10,10


      Saturday Bench assitance:


      Hamstring feels pretty fucked but not torn
      Incline BB bench 120x3x3
      DB sholder press 27.5x3x15
      Hammer Curls 17.5x4x15
      Skull Crushers 17.5x4x15

    12. ----
    13. #17
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      Bodyweight still around 113 to 114 at night. Week was pretty shit seeing my hamstring is a bit hurt. Start of a new phase , cycle starts in roughly two weeks
      Monday Deadlift
      ( No deads seeing hamstring is still sore)
      Chins 5x10
      Inline prone row 30x5x15
      Lat Pulldown 150x4x20
      Machine Row 150x4x20


      Wednesday Bench


      Chains bench 100+25 chain 4x6
      Bufflo Bar Pause 80x4x10
      Incline prone row 25x4x20
      KB skull crushers 16x4x15


      Friday Squats:


      Coach avised to take day of because of hamstring


      Saturday Bench:


      OHP 40x4x12
      DB Incline 25x4x20
      Side Laterals and rear delts super set 7.5x4x12
      Hammer curl and skull crushers superset 10x4x20
      BB Curl and Rope press down superset20x2x25

    14. ----
    15. #18
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      Bodyweight still the same. Tested hamstring with some light work this week and it seems fine.


      Monday Deadlift


      Deadlift 180x1x5 ( tested hamstring seems fine pulling)
      BB row 100x3x10
      High bar squat 100x3x10
      reverse hyper 5x3x20
      chins 3x10


      Wednesday Bench


      Chains Bench 105+25 3x6 1x8
      Bufflo Bench 85x4x10
      Incline DB prone row 35x4x15
      KB skull crushers 16x4x15


      Friday Squat :


      Low Bar squat 120x3x10
      SSB Squat 120x3x5
      Trap Bar deadlift 120x3x10
      Reverse Hyper 10x3x15


      Saturday Bench assistance:


      OHP 45x4x12
      Incline DB 30x3x15
      Side lateral and rear delt super set 10x4x20
      Hammer curl skull crusher super set 12.5x4x20

    16. ----
    17. #19
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      Quote Originally Posted by doomer39er View Post
      summer cup 19 blast.PNG

      This is the Cycle that i'll be running into my comp. Let me know what you all think. This starts in 30 days.
      What liver supps do you take and doses with orals like that? 40-50mg dbol smashes my appetite. 30mg ED is the sweet spot for me.

      Haven't used halo but heard it was harsh.

      When using orals I have used TUDCA ay 750-1g ED and also NAC at 1-2G ED.

    18. ----
    19. #20
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      Quote Originally Posted by cuebaal View Post
      What liver supps do you take and doses with orals like that? 40-50mg dbol smashes my appetite. 30mg ED is the sweet spot for me.

      Haven't used halo but heard it was harsh.

      When using orals I have used TUDCA ay 750-1g ED and also NAC at 1-2G ED.
      I'm using 500mg of TUDCA a day. I find with EQ my appetite will be fine. Will have to see how we go once tren starts. Halo i've only ever used on meet day so it will be interesting.

    20. ----
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