All that mattersBody weight 134.2kg
Tempo bench press 3-1-0
140kg 3 x 5
For those unaware, this is a 3 second eccentric, 1 second pause, then explode. It’s a brutal variation
Incline Dumbell press
40kg 3 x 20
Nice and light.
Seated row
100kg 3 x 15
Cable tricep pulldown
30kg 3 x 12
Not a big session, nice pump…..happy with the technique and focus on the tempo bench.
Went a little easy as I have a few niggles, walked out feeling like it was a very productive session.
amazing on the seated row. the cable tricep pulldown also looks solid. love to see you at 134kg you are a big boy! @HeavygripperBody weight 134.2kg
Tempo bench press 3-1-0
140kg 3 x 5
For those unaware, this is a 3 second eccentric, 1 second pause, then explode. It’s a brutal variation
Incline Dumbell press
40kg 3 x 20
Nice and light.
Seated row
100kg 3 x 15
Cable tricep pulldown
30kg 3 x 12
Not a big session, nice pump…..happy with the technique and focus on the tempo bench.
Went a little easy as I have a few niggles, walked out feeling like it was a very productive session.
bros when you say niggles that close to a bad word in america lol @Heavygripper i hope you not meaning that!Body weight 134.2kg
Tempo bench press 3-1-0
140kg 3 x 5
For those unaware, this is a 3 second eccentric, 1 second pause, then explode. It’s a brutal variation
Incline Dumbell press
40kg 3 x 20
Nice and light.
Seated row
100kg 3 x 15
Cable tricep pulldown
30kg 3 x 12
Not a big session, nice pump…..happy with the technique and focus on the tempo bench.
Went a little easy as I have a few niggles, walked out feeling like it was a very productive session.
@Heavygripper nice tempo bench press session. i got a lot of respect for it. the incline dumbbell press is outstanding as well.Body weight 134.2kg
Tempo bench press 3-1-0
140kg 3 x 5
For those unaware, this is a 3 second eccentric, 1 second pause, then explode. It’s a brutal variation
Incline Dumbell press
40kg 3 x 20
Nice and light.
Seated row
100kg 3 x 15
Cable tricep pulldown
30kg 3 x 12
Not a big session, nice pump…..happy with the technique and focus on the tempo bench.
Went a little easy as I have a few niggles, walked out feeling like it was a very productive session.
. Keep up the good work!
this is a heck of a training session. that is what we love to see. and you are doing it like a champion @HeavygripperBody weight 134.2kg
Tempo bench press 3-1-0
140kg 3 x 5
For those unaware, this is a 3 second eccentric, 1 second pause, then explode. It’s a brutal variation
Incline Dumbell press
40kg 3 x 20
Nice and light.
Seated row
100kg 3 x 15
Cable tricep pulldown
30kg 3 x 12
Not a big session, nice pump…..happy with the technique and focus on the tempo bench.
Went a little easy as I have a few niggles, walked out feeling like it was a very productive session.
@Heavygripper awesome work right here!Body weight 134.2kg
Tempo bench press 3-1-0
140kg 3 x 5
For those unaware, this is a 3 second eccentric, 1 second pause, then explode. It’s a brutal variation
Incline Dumbell press
40kg 3 x 20
Nice and light.
Seated row
100kg 3 x 15
Cable tricep pulldown
30kg 3 x 12
Not a big session, nice pump…..happy with the technique and focus on the tempo bench.
Went a little easy as I have a few niggles, walked out feeling like it was a very productive session.
Good 2 day update, the 175 kg bench plus the 35 kg dumbbells look strong and the 110 kg rows finish that upper day hot
Good bench day
140kg moving strong and the 27kg shoulder press is smart not too high
@Heavygripper the bench press and lat pulldowns are good. seated rows for the win. that is my favorite exercise on back day!
bros you doing some simple training. but 140kg is no joke. that strong weight 3x6 @Heavygripper
really good job on this! @Heavygripper seated rows are solid. and i love the latpulldowns.
@Heavygripper Strong training for sure. You do 140 kg like it's nothing. And those rows are really solid at 90 kg. Not bad at all.
Tricep pull downs and lateral pull downs are excellent and they go well with the seated rows. This is a great back training session. @Heavygripper
@Heavygripper solid work shifting some serious weight!
Good push pull mix today, the 175kg bench is strong power at your size and the 90kg row plus 80kg pulldown is big!
50mgs anadrol thats a big pump, I love seeing thatBlast has commenced
750 test e
200 EQ
200 deca
5iu GH
50mg Anadrol will be utilised pre workout on heavy bench day sporadically during the block, as the program dictates.
The aim of this cycle will be strength accrual.
I expect the scale may trend up slightly, I will consume at maintenance or slightly above.
Hopefully a 205-210 bench single or a 190kg double at completion of block.
All PEDs exclusively @UGL OZ
@Heavygripper big tren push
)
Good leg dayBody weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
@Heavygripper those walking lunges to start out are a great workout in its own. And then you're hitting the leg pressing and also the deadlifts. That's a great workout.Body weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
Seems like. A good day. You're not going super heavy. 140 kg Romanian deadlifts. That's probably lightweight for you. @HeavygripperBody weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
i like The Romanian deadlift and I like the lying hamstring curl. These are some good exercises to hit the legs. @Heavygripper You're keeping it simple and effective.Body weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
Why no squats?Body weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
@Heavygripper Romanian deadlifts and lying hamstring curls are really cool. I also like the leg press, calf raise and the leg extensions. These are really good exercises.Body weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
i love how you pump the iron on this one. its a good one! the leg press and romanian deadlift is getting solid @HeavygripperBody weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
Knees have been a little cranky.
big bench today
150kg!
@Heavygripper quality training up. Really putting some good work inBody weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
@Heavygripper solid lower body session right here!Body weight 134.5kg
Walking lunge
Leg press
240kg 4x12 (been a while since I’ve been on the leg press
Romanian deadlift
140kg 4x10
Lying hamstring curl
74kg 4x8
Leg press calf raise
80kg 4x20
Leg extension
55kg 4x10
power dayBody weight 133.9kg
Dumbell curl
20kg 3x10
Cable curl
35kg 4x15
Hammer curl
25kg 4x12
Reverse cable curl
22.5kg 4x15
Standing calf raise
110kg 5x20
Sled push/pull
Sled plus 80kg
This is the real work
I like the sled work and hammers!
@Heavygripper 
Great log bro! Congrats on the 200kg bench. You're throwing up strength numbers like @Mobster and one gigantic mofo.
Absolutely mental weight being pushed on the bench mate, am in awe
big dead today 140 thick
140 on the bench you killing it
@Heavygripper This is another really simple yet effective workout. I like how you keep things simple. That's power lifting for you.
It’s simple and effective.
Yep I miss those power lifter days
Fuck man, I hope to be half as strong as you eventually
Nice work
This is a great powerlifting routine for sure. I think a lot of people I'm hearing are following what you're doing. They are following your workouts to the tee. @Heavygripper
Full stack is always a good feeling on a lift
Looking really good on this. The bench n incline dumbbell r definitely good. Back to back. @Heavygripper I'm also a big fan of the face pull. That's a good exercise.
@Heavygripper bros you pushing 140kg like its water ha. before my plumbing accident i was the strongest BBC you ever seen. was doing like 500 pound bench
you are a powerlifting machine! 140kg is over 300 pounds. and you do it 3x8 like its nothing @Heavygripper
@Heavygripper it’s a really good training session. Sure you had one heck of a pump.
@Heavygripper solid session right here!
@Heavygripper arms looks huge bro.....solid pic.......
Body weight is up and so was volume today despite the heavy weights, killing it bro!
Killing it, I like your volume today good curls and bodyweight 135 strong for you @Heavygripper
40C right? thats hot! but leaned you out a bitSo after weighing 135.1kg I then spent two days moving house in over 40 degree heat.
Body weight 132.7kg
Probably fluid and being a bit light on calories, regardless I had a solid training session and hit my programmed numbers.
Bench press
160kg 3x5
Dumbell shoulder press
30kg 3x20
Seated row
110kg 3x12
Lat pulldown
100kg 3x12
Tricep pulldown
35kg 3x15
Given how hard I’ve pushed myself outside of the gym over the last few days I’m happy with this.
high bar squat 180kgs impressive!
4 plates a side coming soon! you really pressing as a champBody weight 134.0kg
Incline barbell press (paused).
140kg 3x3
This is a massive win.
I haven’t incline pressed in approx 6 months. Shoulder has been feeling pretty good, so I thought today is the day, lots of warmup sets leading into these work sets.
I was cautious with the weight and volume, so probably an RPE 7.
Very happy, I’ll have 4 plates a side without too much issue in the coming months. Patience will be the key here
Dumbell shoulder press
27.5kg 3x20
Tricep cable pulldown
35kg 4x15
Face pull
Full stack 4x20
Today is a good day!
@Heavygripper
moving some big weights bro! Impressive bodyweight too!Body weight 134.0kg
Incline barbell press (paused).
140kg 3x3
This is a massive win.
I haven’t incline pressed in approx 6 months. Shoulder has been feeling pretty good, so I thought today is the day, lots of warmup sets leading into these work sets.
I was cautious with the weight and volume, so probably an RPE 7.
Very happy, I’ll have 4 plates a side without too much issue in the coming months. Patience will be the key here
Dumbell shoulder press
27.5kg 3x20
Tricep cable pulldown
35kg 4x15
Face pull
Full stack 4x20
Today is a good day!
Nice workout mate. Don't see 3 plate incline to often!Body weight 134.0kg
Incline barbell press (paused).
140kg 3x3
This is a massive win.
I haven’t incline pressed in approx 6 months. Shoulder has been feeling pretty good, so I thought today is the day, lots of warmup sets leading into these work sets.
I was cautious with the weight and volume, so probably an RPE 7.
Very happy, I’ll have 4 plates a side without too much issue in the coming months. Patience will be the key here
Dumbell shoulder press
27.5kg 3x20
Tricep cable pulldown
35kg 4x15
Face pull
Full stack 4x20
Today is a good day!
Yes please! 4 plates is no joke don't get injured. Stoked to see you get there! 3 plate incline is unreal.Patience will be the key here
Love these, and full stack damn!
Now I know where those arms come from!
I’ve got some potential bench vids in the pipeline over the next month.165 on the bench big win
you're super thick
I feel 100kg coming fast @Heavygripper
210 on the high and a drop set perfectBody weight 134.0kg
High bar back squat.
Pyramid sets today, slower tempo than usual, all singles paused.
Sets of 5 up to 160kg
180kg x 2
190kg x 2
200kg x 1
210kg x 1
Backdown set, no rest - 140kg x 8
Seated hamstring curl
42.5kg 4 x 15
Leg extension
47.5kg 4 x 20
Standing calf raise
125kg 4x12
Big weights from the big manBody weight 134.0kg
High bar back squat.
Pyramid sets today, slower tempo than usual, all singles paused.
Sets of 5 up to 160kg
180kg x 2
190kg x 2
200kg x 1
210kg x 1
Backdown set, no rest - 140kg x 8
Seated hamstring curl
42.5kg 4 x 15
Leg extension
47.5kg 4 x 20
Standing calf raise
125kg 4x12
Body weight 134.0kg
High bar back squat.
Pyramid sets today, slower tempo than usual, all singles paused.
Sets of 5 up to 160kg
180kg x 2
190kg x 2
200kg x 1
210kg x 1
Backdown set, no rest - 140kg x 8
Seated hamstring curl
42.5kg 4 x 15
Leg extension
47.5kg 4 x 20
Standing calf raise
125kg 4x12
Ok this is impressive!
. That's a proper burnout!
Being cautious is smartBody weight 133.7kg
Secondary bench day - incline bench.
This was only the second time I have incline bench pressed in well over 6 months, so I just played around with it a bit today….being cautious with load and reps.
140kg x 3
145kg x 3
150kg x 2
160kg x 2 this was much easier than expected and there was at least 1 or two reps in reserve.
180 inbound, I just need to try to temper my enthusiasm and not load the barbell too soon
Dumbell shoulder press
30kg 3x15
Seated row
105kg 3x15
Face pull
Full stack 3x20
but really nice to see you bench again! and @Heavygripper please respond to the EVO brothers commenting on your log, all are excited but get discouraged when you don't reply.
Houston we have a problem, the 200kg barbell is running away from the bench, petrified of the @HeavygripperBody weight 133.7kg
Secondary bench day - incline bench.
This was only the second time I have incline bench pressed in well over 6 months, so I just played around with it a bit today….being cautious with load and reps.
140kg x 3
145kg x 3
150kg x 2
160kg x 2 this was much easier than expected and there was at least 1 or two reps in reserve.
180 inbound, I just need to try to temper my enthusiasm and not load the barbell too soon
Dumbell shoulder press
30kg 3x15
Seated row
105kg 3x15
Face pull
Full stack 3x20
Will do!Being cautious is smart
We might even get a 200 incline in 2026 at the rate my incline is moving
……
Crazy weights for incline here mate!Body weight 133.7kg
Secondary bench day - incline bench.
This was only the second time I have incline bench pressed in well over 6 months, so I just played around with it a bit today….being cautious with load and reps.
140kg x 3
145kg x 3
150kg x 2
160kg x 2 this was much easier than expected and there was at least 1 or two reps in reserve.
180 inbound, I just need to try to temper my enthusiasm and not load the barbell too soon
Dumbell shoulder press
30kg 3x15
Seated row
105kg 3x15
Face pull
Full stack 3x20
My rotator cuff just made a clicking sound while I read that. You go boy!We might even get a 200 incline in 2026 at the rate my incline is moving
At this point (fingers crossed) my shoulders seem happier with incline. Time will certainly tell though
220 easy comingWe might even get a 200 incline in 2026 at the rate my incline is moving
You just never know220 easy coming
its coming I knowYou just never know
@Heavygripper man, you are a big dude. 132 kg is no joke. Big dude doing some big weight.
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