Approved Log OffSeason Powerlifting Cycle Log

[BIGRED_]

Yeah bro the band I’m using is pretty brutal, first week at 90 was a battle so good to be adding 2.5 weekly

good upper day and good cardio on the bench press killed it with 95s

 

[LevButlerov]

Yeah bro the band I’m using is pretty brutal, first week at 90 was a battle so good to be adding 2.5 weekly

you're kllling it

 

[BIGRED_]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

 

[LevButlerov]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

100 on vsquat well done pumped

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[Allupfromhere]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

Solid one in the bank brother, glad to here its all moving well

 

[Yuri]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

Fire my brother!

 

[Grumpy]

Solid session

 

[bss]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

Finding what works for you to lift with proper form is the key for growth and injury free bro wd!

 

[waggat]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

Nice workout mate. Cluster deadlifts sound tough!

 

[BIGRED_]

Nice workout mate. Cluster deadlifts sound tough!

They are actually torture

 

[HarleyGuy]

Friday dead’s

Cluster dead’s
3 x (3x12) @ 140kg
90sec rest mini sets
5min big sets

Really good session, applied a couple small cues in relations to eye path and grip position which felt really good.

V squat
2 x 10-12 @ 100kg

45 degree glute hyper extension
3 x 12-15 @ 15kg

Banded leg extension
3 x 10-12 @ 80kg + band

Weighted planks
3 x 45 sec @ 25kg

Strong squat on Friday bro nice work!

 

[BIGRED_]

Hey Team!

Quick update on the plan moving forward.

The original plan was to compete late November, but after chatting with the coach we’ve decided to push it back to around March. The main goal is to have a bit longer off season to focus on hypertrophy to build some quality lean mass, plus extra time to get the body and mobility exactly where I want it.

Training won’t change too much, it’ll still be centred around SBD but just higher reps, technical variants and extra unilateral work to iron out any imbalances and improve stability. Mobility work and cardio will stay very consistent.

Exciting part is I’ll be starting a mid off-season cycle shortly. Still finalising the exact details, but I’m thinking 500mg Test, 250mg EQ, 3.3iu HGH, along with the usual support compounds and supps.

I’ve been looking into mitochondrial related supps lately, so if anyone has experience with MOTS-c, SS-31, or SLU, I’d love to hear your thoughts. I’m even considering a short mito repair protocol before starting the cycle.

On a positive note, the recent quad injury is fully healed, no discomfort whatsoever!

I’ll keep you guys posted with progress along the way and try to be a bit stricter with my updates (long days tend to get away from me sorry)

Big shout out to @Corepharmarep for the continued support, my off-season stack is already on the way, so I’ll be ready to roll once I get bloods done and everything else sorted.

Appreciate you all!

 

[LevButlerov]

Hey Team!

Quick update on the plan moving forward.

The original plan was to compete late November, but after chatting with the coach we’ve decided to push it back to around March. The main goal is to have a bit longer off season to focus on hypertrophy to build some quality lean mass, plus extra time to get the body and mobility exactly where I want it.

Training won’t change too much, it’ll still be centred around SBD but just higher reps, technical variants and extra unilateral work to iron out any imbalances and improve stability. Mobility work and cardio will stay very consistent.

Exciting part is I’ll be starting a mid off-season cycle shortly. Still finalising the exact details, but I’m thinking 500mg Test, 250mg EQ, 3.3iu HGH, along with the usual support compounds and supps.

I’ve been looking into mitochondrial related supps lately, so if anyone has experience with MOTS-c, SS-31, or SLU, I’d love to hear your thoughts. I’m even considering a short mito repair protocol before starting the cycle.

On a positive note, the recent quad injury is fully healed, no discomfort whatsoever!

I’ll keep you guys posted with progress along the way and try to be a bit stricter with my updates (long days tend to get away from me sorry)

Big shout out to @Corepharmarep for the continued support, my off-season stack is already on the way, so I’ll be ready to roll once I get bloods done and everything else sorted.

Appreciate you all!

its smart you should push off the show as you're getting back into it hard I think you should start training and doing more a of the test/eq cycle to really dial in @BIGRED_ Team Core @Core Pharma @Corepharmarep needs to see you grow

 

[BIGRED_]

Nice little delivery from @Corepharmarep today + some Cialis

Just gotta get bloods and some extra supporting supps and she’s go time

 

[LevButlerov]

Nice little delivery from @Corepharmarep today + some Cialis

Just gotta get bloods and some extra supporting supps and she’s go time

Beautiful Team Core @Core Pharma @Corepharmarep TD @BIGRED_

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Trenhead3cc]

Nice touchdown ! Red is the test and green is EQ?

 

[waggat]

Hey Team!

Quick update on the plan moving forward.

The original plan was to compete late November, but after chatting with the coach we’ve decided to push it back to around March. The main goal is to have a bit longer off season to focus on hypertrophy to build some quality lean mass, plus extra time to get the body and mobility exactly where I want it.

Training won’t change too much, it’ll still be centred around SBD but just higher reps, technical variants and extra unilateral work to iron out any imbalances and improve stability. Mobility work and cardio will stay very consistent.

Exciting part is I’ll be starting a mid off-season cycle shortly. Still finalising the exact details, but I’m thinking 500mg Test, 250mg EQ, 3.3iu HGH, along with the usual support compounds and supps.

I’ve been looking into mitochondrial related supps lately, so if anyone has experience with MOTS-c, SS-31, or SLU, I’d love to hear your thoughts. I’m even considering a short mito repair protocol before starting the cycle.

On a positive note, the recent quad injury is fully healed, no discomfort whatsoever!

I’ll keep you guys posted with progress along the way and try to be a bit stricter with my updates (long days tend to get away from me sorry)

Big shout out to @Corepharmarep for the continued support, my off-season stack is already on the way, so I’ll be ready to roll once I get bloods done and everything else sorted.

Appreciate you all!

Good to hear about the injury being better.

Plan for cycle looks good.

I like that you mention mobility work.

What is SBD?

 

[BIGRED_]

Good to hear about the injury being better.

Plan for cycle looks good.

I like that you mention mobility work.

What is SBD?

Cheers brother and sbd is squat, bench, deadlift

 

[Allupfromhere]

Hey Team!

Quick update on the plan moving forward.

The original plan was to compete late November, but after chatting with the coach we’ve decided to push it back to around March. The main goal is to have a bit longer off season to focus on hypertrophy to build some quality lean mass, plus extra time to get the body and mobility exactly where I want it.

Training won’t change too much, it’ll still be centred around SBD but just higher reps, technical variants and extra unilateral work to iron out any imbalances and improve stability. Mobility work and cardio will stay very consistent.

Exciting part is I’ll be starting a mid off-season cycle shortly. Still finalising the exact details, but I’m thinking 500mg Test, 250mg EQ, 3.3iu HGH, along with the usual support compounds and supps.

I’ve been looking into mitochondrial related supps lately, so if anyone has experience with MOTS-c, SS-31, or SLU, I’d love to hear your thoughts. I’m even considering a short mito repair protocol before starting the cycle.

On a positive note, the recent quad injury is fully healed, no discomfort whatsoever!

I’ll keep you guys posted with progress along the way and try to be a bit stricter with my updates (long days tend to get away from me sorry)

Big shout out to @Corepharmarep for the continued support, my off-season stack is already on the way, so I’ll be ready to roll once I get bloods done and everything else sorted.

Appreciate you all!

No point rushing brother if moving out to march gives you opportunity for significantly more growth.. smart play

 

[Grumpy]

Great looking touchdown from core

 

[bss]

Nice little delivery from @Corepharmarep today + some Cialis

Just gotta get bloods and some extra supporting supps and she’s go time

Very nice TD!

 

[BIGRED_]

Tuesday Squats

High bar heel elevated atg squats
3 x 10-12 @ 125kg

Stiff leg deadlifts
2 x 10-12 @ 145kg

Leg Press (low & narrow)
3 x 10-12 @ 180kg

Lying hamstring curls
3 x 10-12 @ 65kg

Single leg hip thrust machine
3 x 10-12 @ 80kg

Farmers carries
4 x 30m @ 160kg

 

[LevButlerov]

Tuesday Squats

High bar heel elevated atg squats
3 x 10-12 @ 125kg

Stiff leg deadlifts
2 x 10-12 @ 145kg

Leg Press (low & narrow)
3 x 10-12 @ 180kg

Lying hamstring curls
3 x 10-12 @ 65kg

Single leg hip thrust machine
3 x 10-12 @ 80kg

Farmers carries
4 x 30m @ 160kg

squats are amazing 125 and good 145 deads

 

[BIGRED_]

Wednesday Cardio

Assault bike sprints

10 seconds max effort
1 minute rest
X 8

 

[LevButlerov]

Wednesday Cardio

Assault bike sprints

10 seconds max effort
1 minute rest
X 8

good cardio day

 

[BIGRED_]

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

 

[LH5515]

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

Huge session bro! Like it alot

 

[BIGRED_]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

 

[LevButlerov]

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

pushing your legs hard! single leg 80s pumped and deads too

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @Yuri @Doctakay @catdadironman @bss @Shakey @Ohdamn

 

[BIGRED_]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

pushing your legs hard! single leg 80s pumped and deads too

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @Yuri @Doctakay @catdadironman @bss @Shakey @Ohdamn

cheers legend

 

[Ohdamn]

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

Serious work ethic there bro, both sessions are incredibly productive

 

[waggat]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

Nordic curls are GHR's without the machine?

Nice weight on the SLDL's there!

 

[LevButlerov]

Friday legs

Sponsored by Core Pharma


Nordic curls
3 x 8 (3 sec neg)

Single leg hip thrust
2 x 12-15 @ 60kg

Stiff leg dead
3 x 8 @ 140kg

Single leg leg press
2 x 12-15 @ 80kg

Lying hamstring curls
7 x 12 (45sec rest)
Started at 59 and worked down as needed

Farmers carries
3 x 20m @ 160kg

Very hamstring dominant day really enjoyed it

cheers legend

Legs are done, farmer carries probably hardest today

 

[bss]

Thursday Upper

Sponsored by @Corepharmarep

Banded bench
3 x 5 @ 100kg + Band

Incline cable pec flys (lower pec focus)
2 x 12-15 / 1 x 20 @ 18kg / 12kg ea side

Incline DB press
1 x 4-6 @ 42.5 / 2 x 12-15 @ 35kg ea

Mid neutral grip lat pulldown
2 x 12-15 @ 72 / 1 x 20 @ 66

Wide grip behind the neck pulldown
2 x 12-15 @ 38kg / 1 x 20 @ 33

OH Rope tricep extension
2 x 12-15 @ 54 / 1 x 20 @ 45

SA cuffed lateral raise
2 x 12-15 @ 18.1 / 1 x 20 @ 13.6

SA cross body tricep extension
2 x 12-15 @ 22.7 / 1 x 20 @ 18.1

Really like this new upper day. Low pec flys absolutely light the chest up

100kg + bend wow really nice

 

[BIGRED_]

Nordic curls are GHR's without the machine?

Nice weight on the SLDL's there!

Yeah like feet pinned and bending at the knees lowering down. Working hamstrings

 

[BIGRED_]

Saturday Muay Thai / mobility

Started off with some mobility,
mostly focusing on hip / groin / hamstring movements and did some heavy back extensions too

followed up with 4 x 3min rounds Muay Thai pads

 

[BIGRED_]

Here’s the plan for the cycle, any advice or suggestions?


Didn’t write it in but also got some motsc and ss31 on the way that I’ll start with then just transition into the slu.

 

[LevButlerov]

Here’s the plan for the cycle, any advice or suggestions?


Didn’t write it in but also got some motsc and ss31 on the way that I’ll start with then just transition into the slu.

lets post the whole cycle text instead of image, can you please? @BIGRED_

 

[BIGRED_]

2026 Off-Season Cycle

Oils

• Test E - 500mg per week
• EQ - 150 per week (adjust in relation to E2)

Peptides / Small molecules

• HGH - 8iu Nightly
• Bpc157 / Tb500 - 300mcg ea daily
• Slu-pp-332 - start at 20mg daily

Supplements

• NAC -1000mg
• Nattokinase - 10,000fu
• TUDCA - 600mg
• Dihydroberberine - 300mg
• Cialis - 5mg daily
• Magnesium Glycinate - 600mg nightly
• Health Juice - 1 scoop daily
• Krill oil - 2000mg day
• Coq10 - 200mg daily
• Creatine - 15g daily
• Bulk Nutrients WPI - 2 scoops
• Bulk nutrients Dextrose

 

[LevButlerov]

2026 Off-Season Cycle

Oils

• Test E - 500mg per week
• EQ - 150 per week (adjust in relation to E2)

Peptides / Small molecules

• HGH - 8iu Nightly
• Bpc157 / Tb500 - 300mcg ea daily
• Slu-pp-332 - start at 20mg daily

Supplements

• NAC -1000mg
• Nattokinase - 10,000fu
• TUDCA - 600mg
• Dihydroberberine - 300mg
• Cialis - 5mg daily
• Magnesium Glycinate - 600mg nightly
• Health Juice - 1 scoop daily
• Krill oil - 2000mg day
• Coq10 - 200mg daily
• Creatine - 15g daily
• Bulk Nutrients WPI - 2 scoops
• Bulk nutrients Dextrose

much easier ;d love the test eq mix should work well on e2

 

[BIGRED_]

Upper day - Sponsored by Core Pharma

CS Cable Dual Cable Rear Delt Flys

2 × 12-15 @13.6kg
1 × 20 Rest Pause @ 9kg

Incline DB Front Raise - Pronated
2 × 12-15 @12.5kg
1 × 20 Rest Pause @10kg

Machine Shoulder Press

1 × 4-6 @80kg
2 × 12-15 @ 60kg

Incline Smith Machine Press
1 × 4-6 @80kg
2 × 12-15 @ 60kg

MachineRow
2 × 12-15 @140kg
1 × 20 Rest Pause @ 120kg

CS Dual DB Row - 45° Wrist Position

2 × 12-15 @32.5kg
1 × 20 Rest Pause @ 25kg

Rear Delt Fly Machine
2 × 12-15 @70kg
1 × 20 Rest Pause @60kg

CS Spider Curls
2 × 12-15 @ 15kg
1 × 20 Rest Pause 12.5

Crossbody SA Rope Hammer Curls
2 × 12-15
1 × 20 Rest Pause

 

[LevButlerov]

Upper day - Sponsored by Core Pharma

CS Cable Dual Cable Rear Delt Flys

2 × 12-15 @13.6kg
1 × 20 Rest Pause @ 9kg

Incline DB Front Raise - Pronated
2 × 12-15 @12.5kg
1 × 20 Rest Pause @10kg

Machine Shoulder Press

1 × 4-6 @80kg
2 × 12-15 @ 60kg

Incline Smith Machine Press
1 × 4-6 @80kg
2 × 12-15 @ 60kg

MachineRow
2 × 12-15 @140kg
1 × 20 Rest Pause @ 120kg

CS Dual DB Row - 45° Wrist Position

2 × 12-15 @32.5kg
1 × 20 Rest Pause @ 25kg

Rear Delt Fly Machine
2 × 12-15 @70kg
1 × 20 Rest Pause @60kg

CS Spider Curls
2 × 12-15 @ 15kg
1 × 20 Rest Pause 12.5

Crossbody SA Rope Hammer Curls
2 × 12-15
1 × 20 Rest Pause

going hard with shoulder press incline smith is the win today!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Ohdamn]

Upper day - Sponsored by Core Pharma

CS Cable Dual Cable Rear Delt Flys

2 × 12-15 @13.6kg
1 × 20 Rest Pause @ 9kg

Incline DB Front Raise - Pronated
2 × 12-15 @12.5kg
1 × 20 Rest Pause @10kg

Machine Shoulder Press

1 × 4-6 @80kg
2 × 12-15 @ 60kg

Incline Smith Machine Press
1 × 4-6 @80kg
2 × 12-15 @ 60kg

MachineRow
2 × 12-15 @140kg
1 × 20 Rest Pause @ 120kg

CS Dual DB Row - 45° Wrist Position

2 × 12-15 @32.5kg
1 × 20 Rest Pause @ 25kg

Rear Delt Fly Machine
2 × 12-15 @70kg
1 × 20 Rest Pause @60kg

CS Spider Curls
2 × 12-15 @ 15kg
1 × 20 Rest Pause 12.5

Crossbody SA Rope Hammer Curls
2 × 12-15
1 × 20 Rest Pause

Love the mix of heavy work and brutal rest-pause sets

 

[waggat]

Upper day - Sponsored by Core Pharma

CS Cable Dual Cable Rear Delt Flys

2 × 12-15 @13.6kg
1 × 20 Rest Pause @ 9kg

Incline DB Front Raise - Pronated
2 × 12-15 @12.5kg
1 × 20 Rest Pause @10kg

Machine Shoulder Press

1 × 4-6 @80kg
2 × 12-15 @ 60kg

Incline Smith Machine Press
1 × 4-6 @80kg
2 × 12-15 @ 60kg

MachineRow
2 × 12-15 @140kg
1 × 20 Rest Pause @ 120kg

CS Dual DB Row - 45° Wrist Position

2 × 12-15 @32.5kg
1 × 20 Rest Pause @ 25kg

Rear Delt Fly Machine
2 × 12-15 @70kg
1 × 20 Rest Pause @60kg

CS Spider Curls
2 × 12-15 @ 15kg
1 × 20 Rest Pause 12.5

Crossbody SA Rope Hammer Curls
2 × 12-15
1 × 20 Rest Pause

Are you still mainly powerlifting focused? Just wondering why you do the isolation stuff before the press. The session in general looks more bodybuilding focused.

 

[BIGRED_]

Hey bro so yeah powerlifting is still the main goal but pushed back my planned comp a while so doing a bodybuilding phase and mid off season cycle with the intention of gaining lean mass hence the change in structure

Are you still mainly powerlifting focused? Just wondering why you do the isolation stuff before the press. The session in general looks more bodybuilding focused.

 

[BIGRED_]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

 

[LevButlerov]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

leg day going hard love your split squat work and planks!