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get some pics up bro @Corn Gromwell
and you call this light bro?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 curl3 x 8 x 20kg back extension
Session 2
3 x 3 x 160kg Comp Squat
1 x 2 x 140kg Comp Bench
you huge
Weigh in done. Aiming for 1000g carbs today.
Good luck
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
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What did you total.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
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 you look jacked AF in the show from the looks of itWithout 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
I get it you can't say the weight, but what would you say was your best lift?
So much carbs need protein still.FYI - I only hit 919g carbs on the refeed day
Definitely the 177.5kg bench press because I failed it in training@Corn Gromwell you look jacked AF in the show from the looks of it
I get it you can't say the weight, but what would you say was your best lift?
Not needed for refeed - a waste of gut space!
Did you use wraps or sleeves on the squat?
a few protein shakes wont hurt bro lol
Sleeves
No need for it
sure also a way
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
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
big lifting bro @Corn Gromwell squats you really pushing it 190kg!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
