Approved Log Powerlifting Log

[Noah Wixx]

I can barely eat 341g im happy sticking with my 200g a day

 

[LevButlerov]

Meals 1-4 150 grams dextrose, 15 grams glutamine
Meals 5-8 cereal supplying 120 grams carbs and didn't measure protein as it was in milk
Meals 9-12 pasta with marinara sauce and sausage around 80-100 grams carbs and 20-30 grams protein. This is when it got really hard and felt like puking.

Then we did half that the following 24 hours for rest of carb load. The Monday going into the gym was absolutely skin splitting pumps and hurt like hell. Would gain 8-10 lbs on the 48 hr load and got leaner each week by about a lb for 8 weeks.

It was the only diet I've ever been able to put on a fair amount of muscle while getting substantially leaner. Of course we were in our late 20's and we were on our first cycles at the time.

That's a good old bodyopus refeed, Dan Duchaine preached something like this. I'm surprised you didn't throw up meal 9-12, hard to hold pasta down. @RoidRage69

 

[ballin2504]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell bet you had plenty of energy with all of those carbs lol

 

[Corn Gromwell]

@Corn Gromwell bet you had plenty of energy with all of those carbs lol

I’ve historically been pretty bad at getting enough food in on comp day, so it all needs to happen the day before!

 

[25homes]

That's a lot

 

[Corn Gromwell]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

 

[LevButlerov]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

4500 calories, BIG meal in the pic I love it @Corn Gromwell

 

[Corn Gromwell]

Cruise Week 2
Session 2

1 x 6 x 185kg Deficit Deadlift
2 x 6 x 205kg Deficit Deadlift

2 x 12 x 100kg Barbell RDL

3 x 12 x 25kg Chest supported DB row

2 x 8 x BW Glute Ham Raise
2 x 20 x 4kg Weighted deadbug
2 x 15 x 10kg Concentration curls

 

[LevButlerov]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

Cruise Week 2
Session 2

1 x 6 x 185kg Deficit Deadlift
2 x 6 x 205kg Deficit Deadlift

2 x 12 x 100kg Barbell RDL

3 x 12 x 25kg Chest supported DB row

2 x 8 x BW Glute Ham Raise
2 x 20 x 4kg Weighted deadbug
2 x 15 x 10kg Concentration curls

Big training week 2, 205 lol thats a huge deadlift not just deficit

 

[stevesmi]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Wow. This is excellent man. You're showing how it's done on the heavy duties training sessions.

 

[BodyMonster34]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Bro, I'm crying that looked like the same type of cabbage that Granny body monster makes.

 

[ceo]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Bros. That's a good looking meal. You put together, looking really tight. I like me some cabbage.

 

[ROIDDERS]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Great job on this update, not only excellent training session but also the food looks very scrumptious

 

[Ulter]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Excellent job on this man. You are showing how it's done powerlifting. It's crucial you get a proper nutrition and lots of protein.

 

[2Thick]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Very nice man

That meal is making me really hungry. I might have to give that a shot.

 

[Noah Wixx]

Big training week 2, 205 lol thats a huge deadlift not just deficit

That is pretty awesome

 

[Mobster]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

I'd want a little color in the food.

 

[RoySimpson]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell food is looking on point!!!

 

[Corn Gromwell]

Cruise Week 2
Session 3

5 x 140kg High bar squat, 4-sec tempo descent
5 x 150kg High bar squat, 4-sec tempo descent
5 x 155kg High bar squat, 4-sec tempo descent

1 x 8 x 70kg Bench Press, 1st rep paused
1 x 8 x 90kg Bench Press, 1st rep paused
1 x 8 x 90kg Bench Press, 1st rep paused

3 x 15 x 150kg Leg press

2 x 10 Copenhagen plank with bottom leg lift
2 x 20 x 15kg (7.5kg per hand) Walking DB lunge

 

[ballin2504]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@corn Cromwell those meals look good man. Nice with the workouts also