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Approved Log Powerlifting Log

Corn Gromwell

Corn Gromwell

Team UGL OZ
UGL OZ VIP
EVO VIP
EVO Logger
Hi Evo family

I’m excited to join team UGL OZ as a sponsored athlete - massive thanks to @UGL OZ for bringing me on board.

Background:
A competitive powerlifter in the M1/110kg class. Have held federation national records in that class previously.
Did a full thickness adductor tendon tear in May 2024 and have been slowly building up squat and deadlift to pre-injury bests since - I’m almost fucking there!
I have both a powerlifting coach and a nutrition coach guiding me. PEDs protocols I design myself.

Goals:
Compete twice in the next ten weeks and smash some SBD PRs.

Training Program:
Usually 4x a week - primary bench, squat, deadlift, secondary bench.
I will be documenting training of the main lifts or variations of main lifts, although I may occasionally go into more detail and document the accessory training on some of those days.

I’m stoked that @UGL OZ has asked a powerlifter to join the team and I hope the log both functions to inspire other strength athletes to log and provides a space for others to ask questions about strength training/nutrition/PEDs.
 
Current weight is between 112.5 and 113.5 in the mornings.

4520 calories per day - 230P/540C/160F

PEDs:
525 Test E weekly
420 Primo E weekly
70 Tren A weekly
10 Anavar daily
30 Turinabol daily
2.5 IU HGH Mon-Fri
250mcg TB500 3x week

Supps list is lengthy at the moment:
Multi
CoQ10
Fish oil
Krill oil
Citrus bergamot
Vit D
Vit E
P5P
Turmeric curcumin
NAC
TUDCA
ZMA
Magnesium Forte
Telmi
 
I am already 9 weeks deep into this cycle. Here is Week 9 training:

Session 1:
2 x 155kg Comp Bench Press
2 x 162.5kg Comp Bench Press 💥+2.5kg rep PR💥
2 x 165kg Comp Bench Press 💥+5kg rep PR!💥

2 x 4 x 125kg Mid Grip Bench Press

3 x 10 x 70kg Prone Row

2 x 12 x 40kg One arm dumbbell row ➡️ 2 x 12 x 40kg ezibar cable tricep pushdown

2 x 12 x 12.5kg Dumbbell crossbody tricep extension ➡️ 2 x 15 x 55kg Pronated grip lat pulldown

Session 2:
2 x 220kg Sleeved Squat
2 x 230kg Sleeved Squat 💥+5kg rep PR💥
2 x 200kg Sleeved Squat

3 x 10 x 200kg Paused leg press

3 x 8 x 30kg Goblet hold static lunge ➡️3 x 16 Psoas march

Session 3:
12 x 30kg DB chest press
12 x 40kg DB chest press
12 x 40kg DB chest press

3 x 15 x 10kg DB pec fly

3 x 12 x 20kg Seated DB shoulder press

2 x 12 x 12.5kg Incline bicep curl ➡️ 2 x 12 x 4kg Prone incline bench T3 raise

3 x 12 x 5kg DB front raise into side raise


I have shifted the deadlift session into next week.
 
Glad to have you as part of team Ugl Oz! 🔥

This is definitely a log worth following 💪
 
Corn Gromwell said:
Hi Evo family

I’m excited to join team UGL OZ as a sponsored athlete - massive thanks to @UGL OZ for bringing me on board.

Background:
A competitive powerlifter in the M1/110kg class. Have held federation national records in that class previously.
Did a full thickness adductor tendon tear in May 2024 and have been slowly building up squat and deadlift to pre-injury bests since - I’m almost fucking there!
I have both a powerlifting coach and a nutrition coach guiding me. PEDs protocols I design myself.

Goals:
Compete twice in the next ten weeks and smash some SBD PRs.

Training Program:
Usually 4x a week - primary bench, squat, deadlift, secondary bench.
I will be documenting training of the main lifts or variations of main lifts, although I may occasionally go into more detail and document the accessory training on some of those days.

I’m stoked that @UGL OZ has asked a powerlifter to join the team and I hope the log both functions to inspire other strength athletes to log and provides a space for others to ask questions about strength training/nutrition/PEDs.
Click to expand...

Corn Gromwell said:
Current weight is between 112.5 and 113.5 in the mornings.

4520 calories per day - 230P/540C/160F

PEDs:
525 Test E weekly
420 Primo E weekly
70 Tren A weekly
10 Anavar daily
30 Turinabol daily
2.5 IU HGH Mon-Fri
250mcg TB500 3x week

Supps list is lengthy at the moment:
Multi
CoQ10
Fish oil
Krill oil
Citrus bergamot
Vit D
Vit E
P5P
Turmeric curcumin
NAC
TUDCA
ZMA
Magnesium Forte
Telmi
Click to expand...

Corn Gromwell said:
I am already 9 weeks deep into this cycle. Here is Week 9 training:

Session 1:
2 x 155kg Comp Bench Press
2 x 162.5kg Comp Bench Press 💥+2.5kg rep PR💥
2 x 165kg Comp Bench Press 💥+5kg rep PR!💥

2 x 4 x 125kg Mid Grip Bench Press

3 x 10 x 70kg Prone Row

2 x 12 x 40kg One arm dumbbell row ➡️ 2 x 12 x 40kg ezibar cable tricep pushdown

2 x 12 x 12.5kg Dumbbell crossbody tricep extension ➡️ 2 x 15 x 55kg Pronated grip lat pulldown

Session 2:
2 x 220kg Sleeved Squat
2 x 230kg Sleeved Squat 💥+5kg rep PR💥
2 x 200kg Sleeved Squat

3 x 10 x 200kg Paused leg press

3 x 8 x 30kg Goblet hold static lunge ➡️3 x 16 Psoas march

Session 3:
12 x 30kg DB chest press
12 x 40kg DB chest press
12 x 40kg DB chest press

3 x 15 x 10kg DB pec fly

3 x 12 x 20kg Seated DB shoulder press

2 x 12 x 12.5kg Incline bicep curl ➡️ 2 x 12 x 4kg Prone incline bench T3 raise

3 x 12 x 5kg DB front raise into side raise


I have shifted the deadlift session into next week.
Click to expand...
@Corn Gromwell welcome back to the EVO family :D

Love your powerlifting push. Thank you for the share.

Please share pics of you face blurred to start off.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more :)
 
bro i like to ask some basic questions to new loggers.

1. how many lot lizards you bang per month on avg.
2. what your red meat intake?
 
That is a hardcore cycle, you put together.
And that is a lot of food and protein. Good job.
 
ROIDDERS said:
Interesting that you're using Primo in here.
I would have thought it made more sense to throw in equipoise, especially for powerlifting.
Click to expand...
Primo is very kind to me. Great E2 control, no sides, easy on the health markers, and keeps me feeling/looking full.

Fully aware that I would get better neurological drive from Masteron or strength benefit from EQ, but they come with more sides to manage
 
Week 10

Session 1:
1 x 290kg Deadlift
1 x 300kg Deadlift
1 x 312.5kg Deadlift 📸

2 x 10 x 50g DB RDL

2 x 10 x 15kg (+ red band) prone hamstring curl ➡️ 2 x 8 x 25kg back extension

3 x 30kg single side farmer’s carry

Punched 20mg UGL OZ halotestin PWO for this session. Worked brilliantly - was laser focused and deadlifts were quick off the floor. For 10% of UGL OZ halotestin and other non-sale items, use discount code DEADLIFT10
 
IMG_3991.webp
 
I like the gear
 
Corn Gromwell said:
Week 10

Session 1:
1 x 290kg Deadlift
1 x 300kg Deadlift
1 x 312.5kg Deadlift 📸

2 x 10 x 50g DB RDL

2 x 10 x 15kg (+ red band) prone hamstring curl ➡️ 2 x 8 x 25kg back extension

3 x 30kg single side farmer’s carry

Punched 20mg UGL OZ halotestin PWO for this session. Worked brilliantly - was laser focused and deadlifts were quick off the floor. For 10% of UGL OZ halotestin and other non-sale items, use discount code DEADLIFT10
Click to expand...

Corn Gromwell said:
View attachment 76586
Click to expand...
halotestin bro you hardcore @Farmer bob
 
Great start. Can’t wait to see your progress!!!
 
Corn Gromwell said:
Hi Evo family

I’m excited to join team UGL OZ as a sponsored athlete - massive thanks to @UGL OZ for bringing me on board.

Background:
A competitive powerlifter in the M1/110kg class. Have held federation national records in that class previously.
Did a full thickness adductor tendon tear in May 2024 and have been slowly building up squat and deadlift to pre-injury bests since - I’m almost fucking there!
I have both a powerlifting coach and a nutrition coach guiding me. PEDs protocols I design myself.

Goals:
Compete twice in the next ten weeks and smash some SBD PRs.

Training Program:
Usually 4x a week - primary bench, squat, deadlift, secondary bench.
I will be documenting training of the main lifts or variations of main lifts, although I may occasionally go into more detail and document the accessory training on some of those days.

I’m stoked that @UGL OZ has asked a powerlifter to join the team and I hope the log both functions to inspire other strength athletes to log and provides a space for others to ask questions about strength training/nutrition/PEDs.
Click to expand...
@Corn Gromwell Great start to log.........
 
Week 11

Session 2:
1 x 167.5kg Comp Bench Press ✅
1 x 172.5kg Comp Bench Press ✅
0 x 177.5kg Comp Bench Press ❌

1 x 4 x 120kg Mid Grip Bench Press

3 x 10 x 70kg Prone Row

2 x 12 x 40kg One arm dumbbell row ➡️ 2 x 12 x 40kg ezibar cable tricep pushdown

2 x 12 x 12.5kg Dumbbell crossbody tricep extension ➡️ 2 x 15 x 55kg Pronated grip lat pulldown

Was an inch from locking out the 177.5kg comp bench, which is frustrating. Unfortunately I flared my elbows on the pause and started the press from a weak position. Better to learn that lesson now rather than in comp.
 
Corn Gromwell said:
Week 11

Session 2:
1 x 167.5kg Comp Bench Press ✅
1 x 172.5kg Comp Bench Press ✅
0 x 177.5kg Comp Bench Press ❌

1 x 4 x 120kg Mid Grip Bench Press

3 x 10 x 70kg Prone Row

2 x 12 x 40kg One arm dumbbell row ➡️ 2 x 12 x 40kg ezibar cable tricep pushdown

2 x 12 x 12.5kg Dumbbell crossbody tricep extension ➡️ 2 x 15 x 55kg Pronated grip lat pulldown

Was an inch from locking out the 177.5kg comp bench, which is frustrating. Unfortunately I flared my elbows on the pause and started the press from a weak position. Better to learn that lesson now rather than in comp.
Click to expand...
Almost got the 177.5 you're close. :D @Corn Gromwell
 
Corn Gromwell said:
Week 11

Session 3:
1 x 225g Sleeved Squat
1 x 235kg Sleeved Squat
1 x 242.5kg Sleeved Squat (+2.5kg PR)
(Misloaded one side of the 242.5, was meant to be 245 - still buried it 😂)

3 x 10 x 150kg Paused leg press

3 x 8 x 25kg Goblet hold static lunge
➡️ 3 x 16 Psoas march

I’m tired 😴
Click to expand...
tired but big lifting bro
hows your food intake? @Corn Gromwell
 
Corn Gromwell said:
Week 11 - deload

Session 1
3 x 3 x 190kg Deadlift

2 x 10 x 30g DB RDL

3 x 10 x 10kg (+ red band) prone hamstring curl ➡️ 3 x 8 x 20kg back extension

Session 2
3 x 3 x 160kg Comp Squat

1 x 2 x 140kg Comp Bench
Click to expand...
and you call this light bro? ;) you huge
Corn Gromwell said:
Very light week. Switched to low carb, high fat, low fibre + water load in preparation for making weight
Click to expand...
 
LevButlerov said:
1000g carbs perfect pre show
updates? @Corn Gromwell
Click to expand...
Without doxxing myself, I will say I had a very successful day. The plan was to take three federation national records and we achieved that.

The weight cut and refeed was executed perfectly, woke up day of comp at 113.9kg and absolutely jacked 😂
 

Attachments

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Corn Gromwell said:
Without doxxing myself, I will say I had a very successful day. The plan was to take three federation national records and we achieved that.

The weight cut and refeed was executed perfectly, woke up day of comp at 113.9kg and absolutely jacked 😂
Click to expand...
What did you total.
I lift as a Master 4 or 2 whatever 55 to 60 years is, and hold Fed records also,albeit the competition drops off the older you go.
 
Corn Gromwell said:
Without doxxing myself, I will say I had a very successful day. The plan was to take three federation national records and we achieved that.

The weight cut and refeed was executed perfectly, woke up day of comp at 113.9kg and absolutely jacked 😂
Click to expand...
@Corn Gromwell you look jacked AF in the show from the looks of it :D
I get it you can't say the weight, but what would you say was your best lift?
 
Week 12 (reload post comp)

Session 1
5 x 100kg Comp Bench
5 x 110kg Comp Bench
5 x 115kg Comp Bench

3 x 10 x 50kg Pronated lat pulldown

3 x 12 x 30kg Dumbbell chest press ➡️
3 x 10 x 30kg One arm dumbbell row

3 x 12 x 7.5kg Rear delt fly

Session 2
4 x 180kg Squat (wraps)
4 x 190kg Squat (wraps)
4 x 195kg Squat (wraps)

8 x 70kg SSB Squat
8 x 80kg SSB Squat
8 x 90kg SSB Squat

2 x 10 (per leg) x 7.5kg Bulgarian Split Squat ➡️
2 x 10 Hanging knee tuck

2 x 10 x BW Single leg hip thrust
 
Corn Gromwell said:
Week 12 (reload post comp)

Session 1
5 x 100kg Comp Bench
5 x 110kg Comp Bench
5 x 115kg Comp Bench

3 x 10 x 50kg Pronated lat pulldown

3 x 12 x 30kg Dumbbell chest press ➡️
3 x 10 x 30kg One arm dumbbell row

3 x 12 x 7.5kg Rear delt fly

Session 2
4 x 180kg Squat (wraps)
4 x 190kg Squat (wraps)
4 x 195kg Squat (wraps)

8 x 70kg SSB Squat
8 x 80kg SSB Squat
8 x 90kg SSB Squat

2 x 10 (per leg) x 7.5kg Bulgarian Split Squat ➡️
2 x 10 Hanging knee tuck

2 x 10 x BW Single leg hip thrust
Click to expand...
big lifting bro @Corn Gromwell squats you really pushing it 190kg!
 
Nice job man. It's good to see another strength trainer on here.

Especially since you do Olympic style training.
 
squats are really solid on this split.
post comp training is solid
 
What kind of stretching and Mobility work Do you do outside of the gym?

What kind of body maintenance do you do to keep up with things?
 
Congratulations on doing such crazy weights!

735 raw is amazing accomplishment!
 
Happy to see that you're having success with your power lifting goals. Keep it up. There's no telling how much you'll improve going forward.
 
Corn Gromwell said:
Week 12 (reload post comp)

Session 1
5 x 100kg Comp Bench
5 x 110kg Comp Bench
5 x 115kg Comp Bench

3 x 10 x 50kg Pronated lat pulldown

3 x 12 x 30kg Dumbbell chest press ➡️
3 x 10 x 30kg One arm dumbbell row

3 x 12 x 7.5kg Rear delt fly

Session 2
4 x 180kg Squat (wraps)
4 x 190kg Squat (wraps)
4 x 195kg Squat (wraps)

8 x 70kg SSB Squat
8 x 80kg SSB Squat
8 x 90kg SSB Squat

2 x 10 (per leg) x 7.5kg Bulgarian Split Squat ➡️
2 x 10 Hanging knee tuck

2 x 10 x BW Single leg hip thrust
Click to expand...
What's your bwt again? Tag me in the reply - ta
 
Corn Gromwell said:
Week 12 (reload post comp)

Session 1
5 x 100kg Comp Bench
5 x 110kg Comp Bench
5 x 115kg Comp Bench

3 x 10 x 50kg Pronated lat pulldown

3 x 12 x 30kg Dumbbell chest press ➡️
3 x 10 x 30kg One arm dumbbell row

3 x 12 x 7.5kg Rear delt fly

Session 2
4 x 180kg Squat (wraps)
4 x 190kg Squat (wraps)
4 x 195kg Squat (wraps)

8 x 70kg SSB Squat
8 x 80kg SSB Squat
8 x 90kg SSB Squat

2 x 10 (per leg) x 7.5kg Bulgarian Split Squat ➡️
2 x 10 Hanging knee tuck

2 x 10 x BW Single leg hip thrust
Click to expand...
@corngromwell putting up some damn good numbers that big fella!
 
Corn Gromwell said:
Week 12 (reload post comp)

Session 1
5 x 100kg Comp Bench
5 x 110kg Comp Bench
5 x 115kg Comp Bench

3 x 10 x 50kg Pronated lat pulldown

3 x 12 x 30kg Dumbbell chest press ➡️
3 x 10 x 30kg One arm dumbbell row

3 x 12 x 7.5kg Rear delt fly

Session 2
4 x 180kg Squat (wraps)
4 x 190kg Squat (wraps)
4 x 195kg Squat (wraps)

8 x 70kg SSB Squat
8 x 80kg SSB Squat
8 x 90kg SSB Squat

2 x 10 (per leg) x 7.5kg Bulgarian Split Squat ➡️
2 x 10 Hanging knee tuck

2 x 10 x BW Single leg hip thrust
Click to expand...
@Corn Gromwell Solid work right here bro!
 
After a week or so taking a break from tracking, I’m back in routine - 4520 calories. 230P/540C/160C

This comp prep I’ll only do 3 sessions a week, with secondary bench included on the squat day. Really just looking to maintain deadlift and bench press strength, but bring my wrapped squat up.

Week 13
Session 1
1 x 270kg Deadlift
3 x 245kg Deadlift
3 x 245kg Deadlift

2 x 12 x 110kg Trap bar RDL

10 x 10kg Bulgarian Split Squat
10 x 12.5kg Bulgarian Split Squat

2 x 12 x 10kg + red band Prone hamstring curl ➡️
2 x 10 x 20kg Reverse hyperextension ➡️
2 x 12 x 12.5kg Seated dumbbell bicep curl

Session 2
4 x 140kg Comp Bench
4 x 147.5kg Comp Bench
4 x 147.5kg Comp Bench

6 x 110kg Mid-grip Bench
6 x 115kg Mid-grip Bench

3 x 12 x 50kg Chest supported row, pronated grip

3 x 12 x 15kg High to low cable row, single-arm, chest supported on high incline bench ➡️
3 x 12 x 30kg Straight bar cable tricep pushdown

2 x 15 x 20kg Seated DB shoulder press ➡️
2 x 15 x 8kg kettlebell crossbody tricep extension
 
Corn Gromwell said:
After a week or so taking a break from tracking, I’m back in routine - 4520 calories. 230P/540C/160C

This comp prep I’ll only do 3 sessions a week, with secondary bench included on the squat day. Really just looking to maintain deadlift and bench press strength, but bring my wrapped squat up.

Week 13
Session 1
1 x 270kg Deadlift
3 x 245kg Deadlift
3 x 245kg Deadlift

2 x 12 x 110kg Trap bar RDL

10 x 10kg Bulgarian Split Squat
10 x 12.5kg Bulgarian Split Squat

2 x 12 x 10kg + red band Prone hamstring curl ➡️
2 x 10 x 20kg Reverse hyperextension ➡️
2 x 12 x 12.5kg Seated dumbbell bicep curl

Session 2
4 x 140kg Comp Bench
4 x 147.5kg Comp Bench
4 x 147.5kg Comp Bench

6 x 110kg Mid-grip Bench
6 x 115kg Mid-grip Bench

3 x 12 x 50kg Chest supported row, pronated grip

3 x 12 x 15kg High to low cable row, single-arm, chest supported on high incline bench ➡️
3 x 12 x 30kg Straight bar cable tricep pushdown

2 x 15 x 20kg Seated DB shoulder press ➡️
2 x 15 x 8kg kettlebell crossbody tricep extension
Click to expand...
@Corn Gromwell 270kg deadlift! impressive, I just saw @RoidRage69 do 625 I think in his log and @Mobster would love this as well.
 
Corn Gromwell said:
Week 13
Session 3
4 x 200kg Squat
4 x 205kg Squat
4 x 210kg Squat

6 x 105kg Paused SSB Squat
6 x 110kg Paused SSB Squat
6 x 115kg Paused SSB Squat

3 x 5 x 125kg Comp grip bench, first rep paused
Click to expand...
very nice leg training
 
Nice updates man.

Really appreciate you taking the time to show your training.
 
This log will help others also improve, so kudos for posting it.
 
Nice squat. I like the different training style. Definitely a power training routine.
 
Corn Gromwell said:
Week 13
Session 3
4 x 200kg Squat
4 x 205kg Squat
4 x 210kg Squat

6 x 105kg Paused SSB Squat
6 x 110kg Paused SSB Squat
6 x 115kg Paused SSB Squat

3 x 5 x 125kg Comp grip bench, first rep paused
Click to expand...
@corn Cromwell hell yea man! Pushing some big weight. Love to see it.
 
Week 14
Session 1

2 x 152.5kg Comp Bench
2 x 157.5kg Comp Bench
2 x 157.5kg Comp Bench

2 x 4 x 120kg Mid-grip Bench

3 x 12 x 60kg Chest supported row, pronated grip

3 x 12 x 25kg High to low cable row, single-arm, chest supported on high incline bench ➡️
3 x 12 x 40kg Straight bar cable tricep pushdown

2 x 12 x 22.5kg Seated DB shoulder press ➡️
2 x 15 x 8kg kettlebell crossbody tricep extension
 
Corn Gromwell said:
Week 14
Session 1

2 x 152.5kg Comp Bench
2 x 157.5kg Comp Bench
2 x 157.5kg Comp Bench

2 x 4 x 120kg Mid-grip Bench

3 x 12 x 60kg Chest supported row, pronated grip

3 x 12 x 25kg High to low cable row, single-arm, chest supported on high incline bench ➡️
3 x 12 x 40kg Straight bar cable tricep pushdown

2 x 12 x 22.5kg Seated DB shoulder press ➡️
2 x 15 x 8kg kettlebell crossbody tricep extension
Click to expand...
@Corn Gromwell Good work so far....keep it up........
 
Corn Gromwell said:
Week 13
Session 3
4 x 200kg Squat
4 x 205kg Squat
4 x 210kg Squat

6 x 105kg Paused SSB Squat
6 x 110kg Paused SSB Squat
6 x 115kg Paused SSB Squat

3 x 5 x 125kg Comp grip bench, first rep paused
Click to expand...
Nice job here
 
Corn Gromwell said:
Week 14
Session 1

2 x 152.5kg Comp Bench
2 x 157.5kg Comp Bench
2 x 157.5kg Comp Bench

2 x 4 x 120kg Mid-grip Bench

3 x 12 x 60kg Chest supported row, pronated grip

3 x 12 x 25kg High to low cable row, single-arm, chest supported on high incline bench ➡️
3 x 12 x 40kg Straight bar cable tricep pushdown

2 x 12 x 22.5kg Seated DB shoulder press ➡️
2 x 15 x 8kg kettlebell crossbody tricep extension
Click to expand...
Bench was the win today :D
 
Corn Gromwell said:
Week 14
Session 1

2 x 152.5kg Comp Bench
2 x 157.5kg Comp Bench
2 x 157.5kg Comp Bench

2 x 4 x 120kg Mid-grip Bench

3 x 12 x 60kg Chest supported row, pronated grip

3 x 12 x 25kg High to low cable row, single-arm, chest supported on high incline bench ➡️
3 x 12 x 40kg Straight bar cable tricep pushdown

2 x 12 x 22.5kg Seated DB shoulder press ➡️
2 x 15 x 8kg kettlebell crossbody tricep extension
Click to expand...
Let’s go!
 
Corn Gromwell said:
Week 13
Session 3
4 x 200kg Squat
4 x 205kg Squat
4 x 210kg Squat

6 x 105kg Paused SSB Squat
6 x 110kg Paused SSB Squat
6 x 115kg Paused SSB Squat

3 x 5 x 125kg Comp grip bench, first rep paused
Click to expand...
@Corn Gromwell shifting some serious weight!!
 
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