Built like a badass - On cycle started the test today

Got 3rd place at the meet  so ecstatic , couldn't believe it when they called my name .

Day 1:

BB back squat 80kgX5, 90kgX5,5, 95X4,3

BB bench press 60kgX5, 80kgX5, 90kgX3,3,3

BB rows 60kgX5, 70kgX5,5,5,5

Notes:

Squats upped will work on it till i get all 5's then will add weight. Regressing in the BP so its time i let it go for a while next time Db presses. Did bb rows as i don't do deads 2 weeks in a row.

Day 2:

Pullups: BwX5, Bw+10kgX5,5,5,5,5

Dips: BwX5. Bw+10kgX5,5,5, Bw+12kgX5,5

Snatches:30kgX5, 40kgX5,5,5,5

Notes:
refreshing

Day 3:

BB front squats 40kgX5, 50kgX5, 60kgX5, 70kgX5, 75kgX5 PR

BB incline bench press 60kgX5, 80kgX5, 90X5, 95X5,5

Power cleans 40kgX5, 50kgX5, 60kgX5,5,5

Best Cardio Ever 2km run

Notes:

And he's back found my groove on inclines today although i was shot from university. but i was properly rewarded at the end when the girl i like called and asked if i wanted to go for a jog

Day 1:

BB back squat 80kgX5, 90kgX5,5, 100X4,3

DB bench press 25kgX5, 30kgX5, 35kgX5,4,4

Deadlifts 60kgX5, 100kgX5, 120kgX5,4,4

Notes:

Switched to Db presses and iam stronger next time iam hoisting a pair of 40's or maybe 42's.

What lifts did you take at your comp mate?

Scott32


What lifts did you take at your comp mate?

120kg squat, 120kg bench, 160kg deadlift , under 70kg class

there was that monster of a man 110 kg ripped to the bone deadlifted 380kg with easeeeeeeee

dyskee

Scott32


What lifts did you take at your comp mate?

120kg squat, 120kg bench, 160kg deadlift , under 70kg class

there was that monster of a man 110 kg ripped to the bone deadlifted 380kg with easeeeeeeee

Solid lifting mate, just got to bring that squat up a bit now.

Did you finish your PCT man? Havee you got any before and after pics?

Day 2:

Dips: BwX5, Bw+10kgX5, Bw+12kgX5, Bw+15kgX5, Bw+17kgX5,3

Pullups: BwX5, Bw+10kgX5,5,5, Bw+12kgX5,5

Snatches:30kgX5, 40kgX5,5,5,5

Standing presses: 40kgX5, 50kgX5, 55kgX3
Notes:
Top workout, added standing presses.

Scott32



Solid lifting mate, just got to bring that squat up a bit now.

i need to work on it and i need to work on my deadlift want to hit 180kg before my next cycle.

ste1984


Did you finish your PCT man? Havee you got any before and after pics?

yup finished matey , will take pics by next week i promise just have a lot on my plate right now but here are some pics from the meet

Well done buddy, looking strong on the deadlift

Thnx matey :D

Yesterdays workout

Day 3:

BB front squats 40kgX5, 50kgX5, 60kgX5, 70kgX5, 75kgX5

DB incline bench press 20kgX5, 30kgX5, 35kgX5,4,4 PR

Power cleans 40kgX5, 50kgX5, 60kgX5,5,5


Notes:

Not a good training session at all, had 30 mins to train between classes at the uni gym because at night i had to work on a project so no gym. There were like 5 guys bastardizing the incline bench so i had to do what i can with Db's and actually set some pr's

so wats the current routine mate??

3 days a week, power movements , full body 5X5 simple but iam gaining well with a couple of days cardio thrown in

yeh similar to what im doin dude!!

throwin some cardio in as well.. feels good :-)

only till next cycle

then the volume will be crushing

Day 1:

A1) BB squat 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3,3
A2) Chins BwX3, Bw+10kgX3,3, Bw+12X3, Bw+15X3,3

B1) Db decline press 20kgX3, 27kgX3, 30kgX3, 35kgX3, 40kgX3,3 PR
B2) Deadlifts 60kgX3, 100kgX3, 110kgX3, 120kgX3, 130kgX3,3

C1) Db side bends 20kgX3, 30kgX3, 35kgX3, 40kgX3,3,3
C2) BB calf raises 60kgXf, 80kgXf,f,f,f,f

Notes:
My joints took a beating from the 5X5 so iam alternating 3's and next time will be 20+ reps, need to work on my endurance and cardio for the next rowing contest, hence the supersets

Day2:

A1) BB military press 30kgX24, 25kgX24
A2) DB lunges 10kgX24,24

B1) Dips BwX24,24
B2) BB reverse rows 40kgX24, 50kgX24

C1) Cable curls 60lbsX24,24
C2) DB laterals 5kgX24,24

Notes:
You think high rep work is easy?? try this i puked twice and faded out after the workout for a while oh and i rest paused some stuff too .