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Your training looks very similar to mine bro. Throwing around some good weight and you body weight seems to be in a good stop to be able to high a high surplus going to help the training into the meet.
What sort of cycle will you be running for it gear wise?
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Originally Posted by
Jackman96
Your training looks very similar to mine bro. Throwing around some good weight and you body weight seems to be in a good stop to be able to high a high surplus going to help the training into the meet.
What sort of cycle will you be running for it gear wise?
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Hi Mate,
sorry for the late reply just saw this. Early in the log i've screenshooted a speadsheet showing all the gear being used for this cycle
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Comp prep has now begun. Alot of volume is being added at the start to try and build some quaility mass and strength. Bodyweight is sitting around 120 still.
Week 1 of comp prep
Monday Deadlift:
Deads 155x3x10
RDL of two mats 100x2x20
BB Rows 100x4x12
DB rows 40x2x20
Reverse hyper 10x4x20
Wednesday Bench:
Comp Bench with pause 100x4x10
Chins 4x8
Chains bench 120+25x1x6 110+25x3x6
Inlcine DB Row 30x2x20
Rope pressdowns 20 till failure 39,35,33
Friday Squat:
Low bar squat 145x3x10
High bar pause squat 160x4x6
Reverse hyper 20x3x15
Saturday Bench assistance:
OHP 60x3x10
DB Shoulder Press 20x3x20
Side laterals 10x4x15
Rear Delt flys 10x4x15
Hammer curls 12x4x20
Skull crushers 12x4x20
Press downs 30x3x20
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Hi All,
Second week of comp prep has ended. Still Weighing around 119-120 at night. Weights are moving really easy. Will be adding my belt back in next week for working set squats. Everything is going to plan so far.
Monday Deadlifts:
Deadlift 170x3x10
RDL of four mats 140x3x10
BB Row 110x3x10
DB row 55x3x10
Reverse hyper 20x3x15
Thursday Bench:
Comp Bench 110x4x10
Chains bench 130+25 3x3 100+25 2x8
Inline prone row 35x4x15
Press down and chins superset
kb skullcrushers 16x4x20
Friday Squat
Squats 160x3x10
High bar pause 185x3x4
Reverse hyper 20x3x15
Satuday Bench assistance:
OHP 65x3x10
Upright row 40x3x10
Side laterals 12x3x15
Rear delts same as sides
hammer curl 15x3x15
Press down 25x3x20
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Third week of comp prep, the tren has began to kick in. This means I feel strong as fuck but lose abit of my appetite. Down to 118kg but believe I have not lost any muscle. I've decided to bump the dbol for 40 to 60 mg from 6 weeks out to see if this will help put more weight on. Training feels really good , was abit strange to be back in the belt but squat felt easy.
Monday Deadlifts:
Deadlifts 185x3x8
RDL Of two mats 160x3x8
BB Row 120x4x8
DB Row 60x2x10
Reverse hyper 30x3x15
Thursday Bench:
Bench 120x4x8
Chains bench 140+25x4x2
Incline prone row 40x4x10
KB Skull crushers 20x3x10
Friday Squat
Squat 175x3x8
High bar beltless pause 210x2x2
Reverse Hyper 30x3x10
Saturday Bench assistance:
OHP 70x4x8
DB Shoulder Press 30x3x10
Side laterals 15x3x10
Rear delts 15x3x10
Hammer Curl 15x4x15
Skull crushers 15x4x15
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Fourth week of comp prep is now over. BW is sitting around 119. All lifts are feeling pretty solid, i'm into knee wraps next week so that will be some good fun.
Monday Deadlift
Deadlift 200x3x8
RDL 150x3x10
BB Row 120x3x10
Thursday Bench
Comp Bench 130x4x8 Volume PB
Chains Bench 125+25 1x3 ( tris are gassed) 105+25x1x8 stopped after this
DB prone row 35x4x20
KB skullcrushers 16x4x20
Friday Squat:
Squat 190x3x8
High bar beltless pause 175x4x6
Reverse hyper 20x3x20
Saturday Bench assistance:
OHP 75x3x8
DB shoulder press 25x3x20
Side and rear delts 12x3x20
Hammer curl and skull crushers 12x3x20
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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I like the training bro. Keeping it simple and basic. Throughing up nice numbers for volume Four days per week one squat one dead one bench and one “bro”
I often train similar and see great results in my prep.
Keep it up bro
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Bodyweight around 119. First week back in knee wraps and squats felt easy af. First nose bleed of prep but that was matter of time on deads. Everything feels like it is coming together.
Monday Deadlift:
Deadlift 220x3x5
RDL 150x4x10
BB row 120x4x10
DB row 60x2x10
Thursday Bench
Bench 140x3x5
Close grip 120x2x8
Inline Prone row 40x5x10
Chins 12,10
Press downs 30x2x30,20
Friday Squat
Comp Squat 220x3x5
High bar pause 200x2x4
Revere Hyper 20x3x15
Saturday Bench Assistance
Chains Bench 135+25x4x4
DB shoulder press 30x4x10
Side lateral and rear 15x4x15
Hammer curl and skull crushers 15x4x15
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Post Thanks / Like - 0 Thanks, 1 Likes, 0 Dislikes
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Awesome log mate, I'll definitely be following. When is the comp?
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Originally Posted by
phat_dogg
Awesome log mate, I'll definitely be following. When is the comp?
Hey mate , comp is on the 20th of Jan , may roll this prep in the Arnolds depending on how I go.
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