Approved Log Powerlifting Log

[ballin2504]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

@Corn Gromwell putting in that work with some damn good weight. Way to push it man

 

[Tiger Salman Khan]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

@Corn Gromwell awesome work so far bro....keep killing it.......

 

[Corn Gromwell]

Rehab Week 14

Session 1

1 x 8 x 110kg Comp Bench
2 x 8 x 115kg Comp Bench
1 x 8 x 110kg Comp Bench

3 x 12 x 20kg Seated DB Shoulder Press

3 x 15 x 30kg DB Chest Press 3 x 12 x 37.5kg Ezibar skullcrusher

3 x 12 x 55kg Pronated grip lat pulldown 3 x 15 x 27.5kg Cable face pulls

3 x 15 x 37.5kg Plate-loaded seated machine rows 3 x 12 x 10kg Supinated DB bicep curls

Session 2

1 x 6 x 125kg Tempo Squats
3 x 6 x 135kg Tempo Squats

3 x 10/leg x 40kg SSB Static Lunge

3 x 15 x 15kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 27.5kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 11 x 140kg BB RDLs

1 x 6 x 105kg Comp Bench Press, 3-sec pause
2 x 6 x 110kg Comp Bench Press, 3-sec pause

3 x 10 x 5kg Glute Ham Raise 3 x 10 x 11.25kg Single-leg hamstring curl

3 x 15 x 25kg Single-arm cable tricep pushdown 3 x 15 x 12.5kg DB pec fly

3 x 15 x 12.5kg Standing single-leg calf raise with DB 3 x 12 x 12.5kg Supinated DB bicep curl

2 x 12 x 6kg Single-arm preacher curls

 

[LevButlerov]

Rehab Week 14

Session 1

1 x 8 x 110kg Comp Bench
2 x 8 x 115kg Comp Bench
1 x 8 x 110kg Comp Bench

3 x 12 x 20kg Seated DB Shoulder Press

3 x 15 x 30kg DB Chest Press 3 x 12 x 37.5kg Ezibar skullcrusher

3 x 12 x 55kg Pronated grip lat pulldown 3 x 15 x 27.5kg Cable face pulls

3 x 15 x 37.5kg Plate-loaded seated machine rows 3 x 12 x 10kg Supinated DB bicep curls

Session 2

1 x 6 x 125kg Tempo Squats
3 x 6 x 135kg Tempo Squats

3 x 10/leg x 40kg SSB Static Lunge

3 x 15 x 15kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 27.5kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 11 x 140kg BB RDLs

1 x 6 x 105kg Comp Bench Press, 3-sec pause
2 x 6 x 110kg Comp Bench Press, 3-sec pause

3 x 10 x 5kg Glute Ham Raise 3 x 10 x 11.25kg Single-leg hamstring curl

3 x 15 x 25kg Single-arm cable tricep pushdown 3 x 15 x 12.5kg DB pec fly

3 x 15 x 12.5kg Standing single-leg calf raise with DB 3 x 12 x 12.5kg Supinated DB bicep curl

2 x 12 x 6kg Single-arm preacher curls

Good rehab week @Corn Gromwell 140 kg RDLs and 135 kg tempo squats are strong! those are hard to do.


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[Dreamer]

Rehab Week 14

Session 1

1 x 8 x 110kg Comp Bench
2 x 8 x 115kg Comp Bench
1 x 8 x 110kg Comp Bench

3 x 12 x 20kg Seated DB Shoulder Press

3 x 15 x 30kg DB Chest Press 3 x 12 x 37.5kg Ezibar skullcrusher

3 x 12 x 55kg Pronated grip lat pulldown 3 x 15 x 27.5kg Cable face pulls

3 x 15 x 37.5kg Plate-loaded seated machine rows 3 x 12 x 10kg Supinated DB bicep curls

Session 2

1 x 6 x 125kg Tempo Squats
3 x 6 x 135kg Tempo Squats

3 x 10/leg x 40kg SSB Static Lunge

3 x 15 x 15kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 27.5kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 11 x 140kg BB RDLs

1 x 6 x 105kg Comp Bench Press, 3-sec pause
2 x 6 x 110kg Comp Bench Press, 3-sec pause

3 x 10 x 5kg Glute Ham Raise 3 x 10 x 11.25kg Single-leg hamstring curl

3 x 15 x 25kg Single-arm cable tricep pushdown 3 x 15 x 12.5kg DB pec fly

3 x 15 x 12.5kg Standing single-leg calf raise with DB 3 x 12 x 12.5kg Supinated DB bicep curl

2 x 12 x 6kg Single-arm preacher curls

Love your supersets man, I often add supersets to get the intensity up, solid weights too

 

[toddthelineman]

Good rehab week @Corn Gromwell 140 kg RDLs and 135 kg tempo squats are strong! those are hard to do.


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

What are tempo squats?

 

[LevButlerov]

What are tempo squats?

usually guys powerlifting will slow down the movement like down or up slow or both, mainly on negative I see it a lot @toddthelineman

 

[toddthelineman]

usually guys powerlifting will slow down the movement like down or up slow or both, mainly on negative I see it a lot @toddthelineman

I like that. I don’t lift very heavy, I think I was kind of doing this by accident. Making it harder by slowing it down. I’m going to look into it more

 

[LevButlerov]

I like that. I don’t lift very heavy, I think I was kind of doing this by accident. Making it harder by slowing it down. I’m going to look into it more

I found its a lot less injuries that way as well

 

[HarleyGuy]

I like that. I don’t lift very heavy, I think I was kind of doing this by accident. Making it harder by slowing it down. I’m going to look into it more

@LevButlerov has got me doing this with higher reps now and it's awesome! Lou Ferigno was big on this too. I'm starting to get away from the heavy duty as much and switch things up.

 

[Allupfromhere]

Rehab Week 14

Session 1

1 x 8 x 110kg Comp Bench
2 x 8 x 115kg Comp Bench
1 x 8 x 110kg Comp Bench

3 x 12 x 20kg Seated DB Shoulder Press

3 x 15 x 30kg DB Chest Press 3 x 12 x 37.5kg Ezibar skullcrusher

3 x 12 x 55kg Pronated grip lat pulldown 3 x 15 x 27.5kg Cable face pulls

3 x 15 x 37.5kg Plate-loaded seated machine rows 3 x 12 x 10kg Supinated DB bicep curls

Session 2

1 x 6 x 125kg Tempo Squats
3 x 6 x 135kg Tempo Squats

3 x 10/leg x 40kg SSB Static Lunge

3 x 15 x 15kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 27.5kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 11 x 140kg BB RDLs

1 x 6 x 105kg Comp Bench Press, 3-sec pause
2 x 6 x 110kg Comp Bench Press, 3-sec pause

3 x 10 x 5kg Glute Ham Raise 3 x 10 x 11.25kg Single-leg hamstring curl

3 x 15 x 25kg Single-arm cable tricep pushdown 3 x 15 x 12.5kg DB pec fly

3 x 15 x 12.5kg Standing single-leg calf raise with DB 3 x 12 x 12.5kg Supinated DB bicep curl

2 x 12 x 6kg Single-arm preacher curls

3 sec pause on the bench is killer big man

I like that. I don’t lift very heavy, I think I was kind of doing this by accident. Making it harder by slowing it down. I’m going to look into it more

Tempo is king, time under tention allows more focus to mind muscle connection too rather then unintentional assistance from accommodating muscle groups. Better pump more direct stimulus.

 

[Corn Gromwell]

What are tempo squats?

3-4 second descent

Have adjusted my grip with so it’s also teaching me to stay braced with the changes

 

[Corn Gromwell]

Rehab Week 15

Session 1

3 x 8 x 120kg Comp Bench
1 x 8 x 110kg Comp Bench

3 x 12 x 22.5kg Seated DB Shoulder Press

3 x 12 x 35kg DB Chest Press 3 x 10 x 40kg Ezibar skullcrusher

3 x 12 x 60kg Pronated grip lat pulldown 3 x 15 x 30kg Cable face pulls

3 x 12 x 40kg Plate-loaded seated machine rows 3 x 12 x 7.5kg Single-arm preacher curls

Session 2

1 x 6 x 145kg Tempo Squats
3 x 6 x 155kg Tempo Squats

3 x 10/leg x 50kg SSB Static Lunge

3 x 15 x 20kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

(I’m not sure if too many will appreciate how brutal this session was on the legs )

Session 3

3 x 10 x 150kg BB RDLs

2 x 6 x 115kg Comp Bench Press, 3-sec pause
1 x 6 x 120kg Comp Bench Press, 3-sec pause

3 x 10 x 7.5kg Glute Ham Raise 3 x 10 x 12.5kg Single-leg hamstring curl

3 x 15 x 30kg Single-arm cable tricep pushdown 3 x 15 x 15kg DB pec fly

3 x 15 x 15kg Standing single-leg calf raise with DB 3 x 15 x 7.5kg Single-arm preacher curls

2 x 12 x 12.5kg Supinated DB bicep curl

 

[LevButlerov]

Rehab Week 15

Session 1

3 x 8 x 120kg Comp Bench
1 x 8 x 110kg Comp Bench

3 x 12 x 22.5kg Seated DB Shoulder Press

3 x 12 x 35kg DB Chest Press 3 x 10 x 40kg Ezibar skullcrusher

3 x 12 x 60kg Pronated grip lat pulldown 3 x 15 x 30kg Cable face pulls

3 x 12 x 40kg Plate-loaded seated machine rows 3 x 12 x 7.5kg Single-arm preacher curls

Session 2

1 x 6 x 145kg Tempo Squats
3 x 6 x 155kg Tempo Squats

3 x 10/leg x 50kg SSB Static Lunge

3 x 15 x 20kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

(I’m not sure if too many will appreciate how brutal this session was on the legs )

Session 3

3 x 10 x 150kg BB RDLs

2 x 6 x 115kg Comp Bench Press, 3-sec pause
1 x 6 x 120kg Comp Bench Press, 3-sec pause

3 x 10 x 7.5kg Glute Ham Raise 3 x 10 x 12.5kg Single-leg hamstring curl

3 x 15 x 30kg Single-arm cable tricep pushdown 3 x 15 x 15kg DB pec fly

3 x 15 x 15kg Standing single-leg calf raise with DB 3 x 15 x 7.5kg Single-arm preacher curls

2 x 12 x 12.5kg Supinated DB bicep curl

Good rehab week
155kg tempo squats and the 150kg RDLs both strong and I like 120kg bench work with pauses, hard to do!

 

[Corn Gromwell]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

 

[LevButlerov]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

Good rehab week @Corn Gromwell 127.5kg bench sets and 165kg tempo squats real recovery power!
Your 165kg RDLs plus all the lunge and hamstring work is impressive too

 

[Mobster]

Bench will fly once rehab is done

 

[stevesmi]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

@Corn Gromwell you certainly do a great job really pushing these workouts. It's very impressive. I also like the fact that you mix things up and you make things fun.

 

[Ulter]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

Very nice job on the second session. It looks really strong. I really got a lot of respect for what you're doing. Big time alpha training. @Corn Gromwell

 

[ceo]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

Bros, is this a good training session? I like the way you really pump it hard. @Corn Gromwell leave anything on the table when you pump that iron.

 

[2Thick]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

@Corn Gromwell I like to see this style of training. It's very different to some of the other logs on here, and that's what I really like about this forum. We see a lot of guys on Evo doing different types of log. The Evo family is strong and they're definitely diverse.

 

[ROIDDERS]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

Great job hitting the different sessions. I like the tempo squats, and I like the Romanian deadlifts. That's a really good option. @Corn Gromwell

 

[ballin2504]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

@Corn Gromwell very nice work man. A lot of really strong numbers!

 

[Noah Wixx]

Rehab Week 16
Session 1
1 x 6 x 120kg Comp Bench
3 x 6 x 127.5kg Comp Bench

3 x 12 x 25kg Seated DB Shoulder Press

2 x 12 x 37.5kg DB Chest Press
1 x 10 x 37.5kg DB Chest Press

3 x 10 x 42.5kg Ezibar skullcrusher

3 x 12 x 65kg Pronated grip lat pulldown 3 x 15 x 32.5kg Cable face pulls

3 x 12 x 42.5kg Plate-loaded seated machine rows 3 x 15 x 8kg Single-arm preacher curls

Session 2
1 x 6 x 160kg Tempo Squats
2 x 6 x 165kg Tempo Squats

3 x 8/leg x 55kg SSB Static Lunge

3 x 15 x 22.5kg Constant Tension Goblet Squat 3 x 20 x 3kg Weighted Deadbug

2 x 8 x 30kg DB Step Up 2 x 30-sec Bent-Knee Copenhagen

Session 3
1 x 10 x 160kg BB RDLs
2 x 10 x 165kg BB RDLs

2 x 5 x 125kg Comp Bench Press, 3-sec pause
1 x 5 x 120kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 15 x 32.5kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 17.5kg Standing single-leg calf raise with DB 2 x 15 x 8kg Single-arm preacher curls

2 x 10 x 15kg Supinated DB bicep curl

Rehab session looks like it went very well.

 

[Corn Gromwell]

Rehab Week 17

Session 1
1 x 5 x 130kg Comp Bench
2 x 5 x 135kg Comp Bench
1 x 8 x 135kg Comp Bench

3 x 10 x 27.5kg Seated DB Shoulder Press

2 x 10 x 40kg DB Chest Press
1 x 15 x 35kg DB Chest Press

3 x 10 x 45kg Ezibar skullcrusher

3 x 12 x 70kg Pronated grip lat pulldown 3 x 15 x 35kg Cable face pulls

3 x 12 x 45kg Plate-loaded seated machine rows 3 x 12 x 9kg Single-arm preacher curls

Session 2
1 x 6 x 170kg Tempo Squats
1 x 6 x 172.5kg Tempo Squats
1 x 5 x 170kg Tempo Squats

2 x 8/leg x 60kg SSB Static Lunge

2 x 15 x 25kg Constant Tension Goblet Squat 2 x 20 x 3kg Weighted Deadbug

Session 3
3 x 8 x 170kg BB RDLs

1 x 8 x 180kg Deadlift
(Cheeky set to finish the year)

3 x 4 x 130kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 12 x 35kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 20kg Standing single-leg calf raise with DB 2 x 15 x 15kg Supinated DB bicep curl

2 x 12 x 8kg Single-arm preacher curls

 

[Corn Gromwell]

Rehab is officially over!

Physio has cleared me to resume any lifts. Going to take a week off, then begin a cut phase before moving into a comp prep. Bring on 2026 and deadlifting 300+ again.

 

[LevButlerov]

Rehab Week 17

Session 1
1 x 5 x 130kg Comp Bench
2 x 5 x 135kg Comp Bench
1 x 8 x 135kg Comp Bench

3 x 10 x 27.5kg Seated DB Shoulder Press

2 x 10 x 40kg DB Chest Press
1 x 15 x 35kg DB Chest Press

3 x 10 x 45kg Ezibar skullcrusher

3 x 12 x 70kg Pronated grip lat pulldown 3 x 15 x 35kg Cable face pulls

3 x 12 x 45kg Plate-loaded seated machine rows 3 x 12 x 9kg Single-arm preacher curls

Session 2
1 x 6 x 170kg Tempo Squats
1 x 6 x 172.5kg Tempo Squats
1 x 5 x 170kg Tempo Squats

2 x 8/leg x 60kg SSB Static Lunge

2 x 15 x 25kg Constant Tension Goblet Squat 2 x 20 x 3kg Weighted Deadbug

Session 3
3 x 8 x 170kg BB RDLs

1 x 8 x 180kg Deadlift
(Cheeky set to finish the year)

3 x 4 x 130kg Comp Bench Press, 3-sec pause

2 x 10 x 8kg Glute Ham Raise 2 x 10 x 12.5kg Single-leg hamstring curl

2 x 12 x 35kg Single-arm cable tricep pushdown 2 x 15 x 15kg DB pec fly

2 x 15 x 20kg Standing single-leg calf raise with DB 2 x 15 x 15kg Supinated DB bicep curl

2 x 12 x 8kg Single-arm preacher curls

Rehab is officially over!

Physio has cleared me to resume any lifts. Going to take a week off, then begin a cut phase before moving into a comp prep. Bring on 2026 and deadlifting 300+ again.

Rehab is over we are waiting for you to hit it big again @Corn Gromwell

 

[Corn Gromwell]

The cut has begun! The aim is to get to around 108kg with minimal impact to strength, which will be a nice position to begin a comp prep from.

Calories: 3950
P: 260
C: 480
F: 110

Still cruising on 150 Test E & 150 Mast E, but am now also running the following:

5IU/day Shogun HGH
2 x 500mcg/week Shogun Retatrutide
2 x 25mg/day @HeliosLabs SLU-PP-332

Super keen to try this high dose of SLU that is very popular right now and I’m likely to bump it to 100mg total for the day. I made a homogenous mixture of @HeliosLabs SLU powder with cornflour filler using a coffee grinder, then filled Size 0 enteric capsules using a 100 capsule tray. Turned out great, with capsules being within +/- 10% of intended weight.

Got the usual OTC supps in there, but am mindful of ROS mitigation, so will be including glutathione injections alongside NAC. Also running 10mg methylene blue a day and will likely introduce MOTS-c if energy levels wane.

Super keen for this phase and will try and keep the log going with multiple updates during a week.

 

[LevButlerov]

The cut has begun! The aim is to get to around 108kg with minimal impact to strength, which will be a nice position to begin a comp prep from.

Calories: 3950
P: 260
C: 480
F: 110

Still cruising on 150 Test E & 150 Mast E, but am now also running the following:

5IU/day Shogun HGH
2 x 500mcg/week Shogun Retatrutide
2 x 25mg/day @HeliosLabs SLU-PP-332

Super keen to try this high dose of SLU that is very popular right now and I’m likely to bump it to 100mg total for the day. I made a homogenous mixture of @HeliosLabs SLU powder with cornflour filler using a coffee grinder, then filled Size 0 enteric capsules using a 100 capsule tray. Turned out great, with capsules being within +/- 10% of intended weight.

Got the usual OTC supps in there, but am mindful of ROS mitigation, so will be including glutathione injections alongside NAC. Also running 10mg methylene blue a day and will likely introduce MOTS-c if energy levels wane.

Super keen for this phase and will try and keep the log going with multiple updates during a week.

The cut begun love it
you going to do a pre cut pic please? @Corn Gromwell

 

[Corn Gromwell]

115.5kg and looking every bit a powerlifter

 

[LevButlerov]

115.5kg and looking every bit a powerlifter

View attachment 161503

115kg you're thick and big very solid base size your arms shoulders and chest are huge @Corn Gromwell

@HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

115.5kg and looking every bit a powerlifter

View attachment 161503

Looking strong as mate!

 

[Yuri]

killer

 

[HarleyGuy]

115.5kg and looking every bit a powerlifter

View attachment 161503

Definitely the power lifter look and I love that look, best look for a XXL tshirt!

Now that rehab is done and you're cleared as good to go this is going to be fun to watch! Get at it brother!!

 

[Corn Gromwell]

Cut Phase: W1/D1

6 x 130kg Comp Bench
6 x 140kg Comp Bench (pretty sure it’s a PR)
6 x 135kg Comp Bench

3 x 10 x 40kg BB OHP

3 x 12 x 30kg DB Row

3 x 12 x 50kg Paused Lat Pulldown 3 x 12 x 40kg Straight bar cable tricep pushdown

3 x 15 x 10kg incline DB tricep skull crusher 3 x 12 x 30kg Ezibar cable bicep curl

 

[HarleyGuy]

6 x 140kg Comp Bench (pretty sure it’s a PR)

Niiiice bro!!!

 

[LevButlerov]

Cut Phase: W1/D1

6 x 130kg Comp Bench
6 x 140kg Comp Bench (pretty sure it’s a PR)
6 x 135kg Comp Bench

3 x 10 x 40kg BB OHP

3 x 12 x 30kg DB Row

3 x 12 x 50kg Paused Lat Pulldown 3 x 12 x 40kg Straight bar cable tricep pushdown

3 x 15 x 10kg incline DB tricep skull crusher 3 x 12 x 30kg Ezibar cable bicep curl

big bench

 

[waggat]

115.5kg and looking every bit a powerlifter

View attachment 161503

Looking solid/thick AF mate!

Cut Phase: W1/D1

6 x 130kg Comp Bench
6 x 140kg Comp Bench (pretty sure it’s a PR)
6 x 135kg Comp Bench

3 x 10 x 40kg BB OHP

3 x 12 x 30kg DB Row

3 x 12 x 50kg Paused Lat Pulldown 3 x 12 x 40kg Straight bar cable tricep pushdown

3 x 15 x 10kg incline DB tricep skull crusher 3 x 12 x 30kg Ezibar cable bicep curl

Congrats on the PR. Big bench press there.

 

[Corn Gromwell]

Cut Phase: W1/D2

1 x 6 x 155kg Paused Squats
2 x 6 x 165kg Paused Squats
1 x 6 x 160kg Paused Squats

3 x 10/leg x 20kg Bulgarian Split Squat

3 x 15 x 25kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 15-second Straight Leg Copenhagen Plank

 

[LevButlerov]

Cut Phase: W1/D2

1 x 6 x 155kg Paused Squats
2 x 6 x 165kg Paused Squats
1 x 6 x 160kg Paused Squats

3 x 10/leg x 20kg Bulgarian Split Squat

3 x 15 x 25kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 15-second Straight Leg Copenhagen Plank

big 165kg pause squat !

 

[Corn Gromwell]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

 

[LevButlerov]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

cutting hard 190kg dead!

 

[stevesmi]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

@Corn Gromwell this is a really good powerlifting routine. It makes me crave the good old days back when I was doing powerlifting myself in my early 30s.

 

[Mobster]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

Good stuff.

 

[2Thick]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

The deadlifts and the mid-grip bench press are fantastic. I love the bicep curls as well. @Corn Gromwell

 

[ROIDDERS]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

Nice job with the different exercises. @Corn Gromwell starting out with deadlifts to maintain your strength and then finishing up with some bicep curls looks good.

 

[ceo]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

@Corn Gromwell Bros, I like me a heavy weight training for sure. 190kg deadlift is pretty strong even if you're not even trying to push yourself down a big weight.

 

[Ulter]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

Looking really good on this. The bicep curls are a great way to finish out a hardcore workout like this. And I like the prone hamstring curls. More people should do those. @Corn Gromwell

 

[ballin2504]

Cut Phase: W1/D3

1 x 6 x 185kg Deadlift
2 x 6 x 190kg Deadlift

1 x 6 x 100kg Mid-grip Bench Press
2 x 6 x 110kg Mid-grip Bench Press

3 x 15 x 25kg DB Incline Chest Press 3 x 10 x 10kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 5kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 15kg Standing Single-leg calf raise

3 x 12 x 15kg Supinated DB bicep curl

@Corn Gromwell we’re really good training, update man looking strong

 

[Corn Gromwell]

Cut Phase: W2/D1

1 x 4 x 137.5kg Comp Bench
2 x 4 x 145kg Comp Bench

1 x 10 x 45kg BB OHP
2 x 10 x 50kg BB OHP

3 x 12 x 35kg DB Row

3 x 12 x 55kg Paused Lat Pulldown 3 x 12 x 42.5kg Straight bar cable tricep pushdown

3 x 15 x 12.5kg incline DB tricep skull crusher 3 x 12 x 32.5kg Ezibar cable bicep curl

 

[LevButlerov]

Cut Phase: W2/D1

1 x 4 x 137.5kg Comp Bench
2 x 4 x 145kg Comp Bench

1 x 10 x 45kg BB OHP
2 x 10 x 50kg BB OHP

3 x 12 x 35kg DB Row

3 x 12 x 55kg Paused Lat Pulldown 3 x 12 x 42.5kg Straight bar cable tricep pushdown

3 x 15 x 12.5kg incline DB tricep skull crusher 3 x 12 x 32.5kg Ezibar cable bicep curl

Cut is on schedule and you still pushing 145 on the bench!

 

[Tiger Salman Khan]

Cut Phase: W2/D1

1 x 4 x 137.5kg Comp Bench
2 x 4 x 145kg Comp Bench

1 x 10 x 45kg BB OHP
2 x 10 x 50kg BB OHP

3 x 12 x 35kg DB Row

3 x 12 x 55kg Paused Lat Pulldown 3 x 12 x 42.5kg Straight bar cable tricep pushdown

3 x 15 x 12.5kg incline DB tricep skull crusher 3 x 12 x 32.5kg Ezibar cable bicep curl

@Corn Gromwell Solid training man....keep progressing.........

 

[Corn Gromwell]

Cut Phase: W2/D2

1 x 6 x 160kg Paused Squats
2 x 6 x 167.5kg Paused Squats
1 x 6 x 160kg Paused Squats

3 x 10/leg x 25kg Bulgarian Split Squat

3 x 15 x 25kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 15-second Straight Leg Copenhagen Plank

 

[LevButlerov]

Cut Phase: W2/D2

1 x 6 x 160kg Paused Squats
2 x 6 x 167.5kg Paused Squats
1 x 6 x 160kg Paused Squats

3 x 10/leg x 25kg Bulgarian Split Squat

3 x 15 x 25kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 15-second Straight Leg Copenhagen Plank

cut phase going well on training still strong foods? @Corn Gromwell

 

[Corn Gromwell]

Cut Phase: W2/D3

1 x 6 x 195kg Deadlift
2 x 6 x 200kg Deadlift

3 x 6 x 115kg Mid-grip Bench Press

3 x 15 x 27.5kg DB Incline Chest Press 3 x 10 x 11.25kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 6kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 17.5kg Standing Single-leg calf raise

3 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 12.5kg Cable crunch

 

[LevButlerov]

Cut Phase: W2/D3

1 x 6 x 195kg Deadlift
2 x 6 x 200kg Deadlift

3 x 6 x 115kg Mid-grip Bench Press

3 x 15 x 27.5kg DB Incline Chest Press 3 x 10 x 11.25kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 6kg Dumbbell lateral raise, alternating, holding non-working arm up 3 x 15 x 17.5kg Standing Single-leg calf raise

3 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 12.5kg Cable crunch

200kg deadlift while cutting, big win! @Corn Gromwell

 

[Corn Gromwell]

Cut Phase: W3/D1
1 x 5 x 135kg Comp Bench
1 x 5 x 142.5kg Comp Bench
1 x 5 x 140kg Comp Bench

1 x 8 x 55kg BB OHP
2 x 8 x 45kg BB OHP

3 x 10 x 37.5kg DB Row

3 x 15 x 15kg incline DB tricep skull crusher 3 x 12 x 35kg Ezibar cable bicep curl

 

[LevButlerov]

Cut Phase: W3/D1
1 x 5 x 135kg Comp Bench
1 x 5 x 142.5kg Comp Bench
1 x 5 x 140kg Comp Bench

1 x 8 x 55kg BB OHP
2 x 8 x 45kg BB OHP

3 x 10 x 37.5kg DB Row

3 x 15 x 15kg incline DB tricep skull crusher 3 x 12 x 35kg Ezibar cable bicep curl

you're pushing 140kg bench even cutting nice @Corn Gromwell how is your diet?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Dreamer]

Cut Phase: W3/D1
1 x 5 x 135kg Comp Bench
1 x 5 x 142.5kg Comp Bench
1 x 5 x 140kg Comp Bench

1 x 8 x 55kg BB OHP
2 x 8 x 45kg BB OHP

3 x 10 x 37.5kg DB Row

3 x 15 x 15kg incline DB tricep skull crusher 3 x 12 x 35kg Ezibar cable bicep curl

Amazing weight brother, your strength is incredible

 

[Coolguy]

I agree strength is good.
How are you feeling with the cut brother?

 

[Corn Gromwell]

you're pushing 140kg bench even cutting nice @Corn Gromwell how is your diet?

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

 

[Corn Gromwell]

I agree strength is good.
How are you feeling with the cut brother?

Cut hasn’t taken the edge off training thankfully. I have some interesting thoughts about the SLU dosage I’ve been using though, which I’ll reserve for the end of the cut.

 

[waggat]

Cut Phase: W3/D1
1 x 5 x 135kg Comp Bench
1 x 5 x 142.5kg Comp Bench
1 x 5 x 140kg Comp Bench

1 x 8 x 55kg BB OHP
2 x 8 x 45kg BB OHP

3 x 10 x 37.5kg DB Row

3 x 15 x 15kg incline DB tricep skull crusher 3 x 12 x 35kg Ezibar cable bicep curl

Nice workout mate. Repping 140kg is impressive.

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

Hard to beat Bolognese hey! I could (and have in the past) eat it everyday. Actually, I was wondering what to have for dinner tonight.....

 

[Trenhead3cc]

Strong numbers on the bench

 

[Corn Gromwell]

Cut Phase W3/D2
1 x 5 x 162.5kg Paused Squats
2 x 5 x 172.5kg Paused Squats

2 x 8/leg x 27.5kg Bulgarian Split Squat

2 x 15 x 27.5kg Constant Tension Goblet Squat 2 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

 

[Corn Gromwell]

Cut Phase: W3/D3
1 x 5 x 205kg Deadlift
2 x 5 x 210kg Deadlift

3 x 6 x 120kg Mid-grip Bench Press

3 x 15 x 30kg DB Incline Chest Press 3 x 10 x 12.5kg Prone hamstring curl, 3 second tempo descent

2 x 12 x 7kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 15 x 20kg Standing Single-leg calf raise

 

[LevButlerov]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

you're cutting at this calorie level? I'm impressed!

Cut Phase W3/D2
1 x 5 x 162.5kg Paused Squats
2 x 5 x 172.5kg Paused Squats

2 x 8/leg x 27.5kg Bulgarian Split Squat

2 x 15 x 27.5kg Constant Tension Goblet Squat 2 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

Cut Phase: W3/D3
1 x 5 x 205kg Deadlift
2 x 5 x 210kg Deadlift

3 x 6 x 120kg Mid-grip Bench Press

3 x 15 x 30kg DB Incline Chest Press 3 x 10 x 12.5kg Prone hamstring curl, 3 second tempo descent

2 x 12 x 7kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 15 x 20kg Standing Single-leg calf raise

big dead 210kg wow! @Corn Gromwell

 

[Mobster]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

This was a go-to for me (still is now and again). I'd add some cheese lol

 

[stevesmi]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

@Corn Gromwell we'll have to talk about this little dish you put together when you come on the podcast. Seems like it's super heavy. I'm curious to see how you make out with it.

 

[2Thick]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

Four thousand calories for you is nothing. @Corn Gromwell you are a beast for sure. You don't get strong like that any other way.

 

[ceo]

Cut Phase W3/D2
1 x 5 x 162.5kg Paused Squats
2 x 5 x 172.5kg Paused Squats

2 x 8/leg x 27.5kg Bulgarian Split Squat

2 x 15 x 27.5kg Constant Tension Goblet Squat 2 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

@Corn Gromwell bros, much respect for the way you train. I like this power lifting. A lot of people don't know I used to train power lifting when I was younger.

 

[Ulter]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

The food is definitely high carb for sure. In your situation though it's definitely beneficial since you use string train. @Corn Gromwell

 

[ballin2504]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

@Corn Gromwell now that’s how it’s done! That’s where gains are made.

 

[RoySimpson]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

@Corn Gromwell Prep is on point! Thats the way!

 

[Tiger Salman Khan]

I’m fortunate to be cutting weight effectively at 3950 calories.

Just meal prepped some spaghetti bolognese, which is a nice change from chicken and rice dishes:

View attachment 168629

@Corn Gromwell meal prep looks on point........

 

[Corn Gromwell]

Cut Phase: W4/D1

1 x 3 x 140kg Comp Bench
2 x 3 x 147.5kg Comp Bench

3 x 10 x 55kg BB OHP

3 x 10 x 40kg DB Row

3 x 10 x 60kg Paused Lat Pulldown 3 x 12 x 45kg Straight bar cable tricep pushdown

3 x 12 x 17.5kg incline DB tricep skull crusher 3 x 10 x 37.5kg Ezibar cable bicep curl

 

[Corn Gromwell]

Cut Phase: W4/D2

1 x 5 x 167.5kg Paused Squats
2 x 5 x 177.5kg Paused Squats
1 x 5 170kg Paused Squats

3 x 8/leg x 30kg Bulgarian Split Squat

2 x 15 x 30kg Constant Tension Goblet Squat 2 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

 

[Kopite67]

Cut Phase: W4/D2

1 x 5 x 167.5kg Paused Squats
2 x 5 x 177.5kg Paused Squats
1 x 5 170kg Paused Squats

3 x 8/leg x 30kg Bulgarian Split Squat

2 x 15 x 30kg Constant Tension Goblet Squat 2 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

Great workloads brother. Lifting some boss weights again now. How is the biceps tendon doing now?

 

[LevButlerov]

Cut Phase: W4/D1

1 x 3 x 140kg Comp Bench
2 x 3 x 147.5kg Comp Bench

3 x 10 x 55kg BB OHP

3 x 10 x 40kg DB Row

3 x 10 x 60kg Paused Lat Pulldown 3 x 12 x 45kg Straight bar cable tricep pushdown

3 x 12 x 17.5kg incline DB tricep skull crusher 3 x 10 x 37.5kg Ezibar cable bicep curl

Cut Phase: W4/D2

1 x 5 x 167.5kg Paused Squats
2 x 5 x 177.5kg Paused Squats
1 x 5 170kg Paused Squats

3 x 8/leg x 30kg Bulgarian Split Squat

2 x 15 x 30kg Constant Tension Goblet Squat 2 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

you are going big on squats and bench even as you cut wow!

 

[Corn Gromwell]

Cut Phase: W4/D3

3 x 5 x 220kg Deadlift

3 x 6 x 125kg Mid-grip Bench Press

3 x 12 x 32.5kg DB Incline Chest Press 3 x 10 x 13.75kg Prone hamstring curl, 3 second tempo descent

2 x 12 x 8kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 15 x 22.5kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 15kg Cable crunch

 

[Corn Gromwell]

Cut phase is going well, going to keep pushing for another week

 

[Kopite67]

Cut Phase: W4/D3

3 x 5 x 220kg Deadlift

3 x 6 x 125kg Mid-grip Bench Press

3 x 12 x 32.5kg DB Incline Chest Press 3 x 10 x 13.75kg Prone hamstring curl, 3 second tempo descent

2 x 12 x 8kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 15 x 22.5kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 15kg Cable crunch

Super strong lifts brother. Training is going so well since the bicep injury got sorted. Deads are And all in a cut phase. Love it

 

[LevButlerov]

Cut Phase: W4/D3

3 x 5 x 220kg Deadlift

3 x 6 x 125kg Mid-grip Bench Press

3 x 12 x 32.5kg DB Incline Chest Press 3 x 10 x 13.75kg Prone hamstring curl, 3 second tempo descent

2 x 12 x 8kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 15 x 22.5kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 15kg Cable crunch

220 on deads wow!

Cut phase is going well, going to keep pushing for another week

View attachment 172170

You're getting bigger as you get ripped very impressive @Corn Gromwell

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Corn Gromwell]

Touchdown as I get ready for the comeback comp

 

[Pigsy]

Touchdown as I get ready for the comeback comp

View attachment 172268

Another great touchdown from @UGL OZ

 

[waggat]

Cut Phase: W4/D3

3 x 5 x 220kg Deadlift

3 x 6 x 125kg Mid-grip Bench Press

3 x 12 x 32.5kg DB Incline Chest Press 3 x 10 x 13.75kg Prone hamstring curl, 3 second tempo descent

2 x 12 x 8kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 15 x 22.5kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 15kg Cable crunch

Nice deadlift mate! Do you normally do upper body lifts on deadlift day?

Cut phase is going well, going to keep pushing for another week

View attachment 172170

Looking massive mate! Really powerful with big arms, shoulders and traps.

Touchdown as I get ready for the comeback comp

View attachment 172268

Awesome touchdown!

 

[LevButlerov]

Touchdown as I get ready for the comeback comp

View attachment 172268

Beautiful TD for Team UGL OZ @UGL OZ @UGL OZ Support Rep

@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

Touchdown as I get ready for the comeback comp

View attachment 172268

What a beautiful TD, top quality

 

[Trenhead3cc]

impressive Deadlifts on a cut phase.

Looking good bro! Singlet looks good! Only those who know know.

 

[Corn Gromwell]

Cut Phase: W5/D1

1 x 4 x 140kg Comp Bench
2 x 4 x 147.5kg Comp Bench

3 x 8 x 60kg BB OHP

3 x 10 x 42.5kg DB Row

3 x 10 x 65kg Paused Lat Pulldown 3 x 12 x 47.5kg Straight bar cable tricep pushdown

2 x 12 x 20kg incline DB tricep skull crusher 2 x 10 x 40kg Ezibar cable bicep curl

 

[Kopite67]

Cut Phase: W5/D1

1 x 4 x 140kg Comp Bench
2 x 4 x 147.5kg Comp Bench

3 x 8 x 60kg BB OHP

3 x 10 x 42.5kg DB Row

3 x 10 x 65kg Paused Lat Pulldown 3 x 12 x 47.5kg Straight bar cable tricep pushdown

2 x 12 x 20kg incline DB tricep skull crusher 2 x 10 x 40kg Ezibar cable bicep curl

Solid work bro.

 

[LevButlerov]

Cut Phase: W5/D1

1 x 4 x 140kg Comp Bench
2 x 4 x 147.5kg Comp Bench

3 x 8 x 60kg BB OHP

3 x 10 x 42.5kg DB Row

3 x 10 x 65kg Paused Lat Pulldown 3 x 12 x 47.5kg Straight bar cable tricep pushdown

2 x 12 x 20kg incline DB tricep skull crusher 2 x 10 x 40kg Ezibar cable bicep curl

147.5 bench on a cut? very strong! @Corn Gromwell

 

[Corn Gromwell]

Cut Phase: W5/D2

1 x 4 x 175kg Paused Squats
1 x 4 x 182.5kg Paused Squats
1 x 4 x 190kg Comp Squats
1 x 4 x 200kg Comp Squats

3 x 8/leg x 30kg Bulgarian Split Squat

3 x 15 x 30kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

 

[Corn Gromwell]

147.5 bench on a cut? very strong! @Corn Gromwell

Thankfully no loss of strength and stamina for sessions is about 90%

 

[Kopite67]

Cut Phase: W5/D2

1 x 4 x 175kg Paused Squats
1 x 4 x 182.5kg Paused Squats
1 x 4 x 190kg Comp Squats
1 x 4 x 200kg Comp Squats

3 x 8/leg x 30kg Bulgarian Split Squat

3 x 15 x 30kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

Nice update bro

 

[LevButlerov]

Thankfully no loss of strength and stamina for sessions is about 90%

perfect

 

[LevButlerov]

Cut Phase: W5/D2

1 x 4 x 175kg Paused Squats
1 x 4 x 182.5kg Paused Squats
1 x 4 x 190kg Comp Squats
1 x 4 x 200kg Comp Squats

3 x 8/leg x 30kg Bulgarian Split Squat

3 x 15 x 30kg Constant Tension Goblet Squat 3 x 10 Foam Roller Body Saw

2 x 20-second Straight Leg Copenhagen Plank

paused squats are hardcore @Corn Gromwell

 

[Corn Gromwell]

Cut Phase: W5/D3

1 x 4 x 225kg Deadlift
2 x 4 x 235kg Deadlift

3 x 6 x 130kg Mid-grip Bench Press

3 x 10 x 35kg DB Incline Chest Press 3 x 10 x 15kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 9kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 12 x 25kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 17.5kg Cable crunch

 

[Kopite67]

Cut Phase: W5/D3

1 x 4 x 225kg Deadlift
2 x 4 x 235kg Deadlift

3 x 6 x 130kg Mid-grip Bench Press

3 x 10 x 35kg DB Incline Chest Press 3 x 10 x 15kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 9kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 12 x 25kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 17.5kg Cable crunch

Some serious weight shifted again brother. Looking strong

 

[LevButlerov]

Cut Phase: W5/D3

1 x 4 x 225kg Deadlift
2 x 4 x 235kg Deadlift

3 x 6 x 130kg Mid-grip Bench Press

3 x 10 x 35kg DB Incline Chest Press 3 x 10 x 15kg Prone hamstring curl, 3 second tempo descent

3 x 12 x 9kg Dumbbell lateral raise, alternating, holding non-working arm up 2 x 12 x 25kg Standing Single-leg calf raise

2 x 12 x 17.5kg Supinated DB bicep curl 2 x 12 x 17.5kg Cable crunch

235 deadlifts wow! very strong