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