Approved Log Powerlifting Log

[stevesmi]

Nice leg routine for sure keep it up

 

[ceo]

Bros, I'm proud of you for sure. Great job, executing your plan.

 

[Austin316]

Proud of you for doing so good with the national records.

You represent EVO beautifully.

 

[sambee38]

919 g of carbs. Good Lord, that is crazy.

 

[Arabian]

Nice job man. It's good to see another strength trainer on here.

Especially since you do Olympic style training.

 

[Zyglamail]

squats are really solid on this split.
post comp training is solid

 

[Shrine]

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?

 

[caligirl85]

Congratulations on doing such crazy weights!

735 raw is amazing accomplishment!

 

[zedhed]

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]

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?

Target trigger points with manage gun and lacrosse ball. Regular manual therapy as well.

 

[Mobster]

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

What's your bwt again? Tag me in the reply - ta

 

[Corn Gromwell]

What's your bwt again? Tag me in the reply - ta

@Mobster - compete in 110kg class, usually sit just above that

 

[Npcclassicphysique champ]

@Mobster - compete in 110kg class, usually sit just above that

110kg you thick bro

 

[ballin2504]

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

@corngromwell putting up some damn good numbers that big fella!

 

[RoySimpson]

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 Solid work right here bro!

 

[Corn Gromwell]

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

 

[Pigsy]

Big sessions there brother

 

[LevButlerov]

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 270kg deadlift! impressive, I just saw @RoidRage69 do 625 I think in his log and @Mobster would love this as well.

 

[Corn Gromwell]

@Corn Gromwell 270kg deadlift! impressive, I just saw @RoidRage69 do 625 I think in his log and @Mobster would love this as well.

Just warming up again brother

 

[Corn Gromwell]

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