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Thread: 20 week Prep - Road to defending State Title

  1. #256
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by tjoe View Post
    Nice.
    Hows the baby and the new job going?
    I'm in a new job as well (started back in April) and we just got a puppy this past Saturday (kinda like a baby, lol). It all certainly affects the training schedule.
    Hey m8, yeh little one is good and sleeping all night now! New job is good and keeping me way busy. I get 4 sessions in a week, sometimes 5, just depends on how my day lands etc. I'm in a pretty good routine, I like routine and i was a tad worried that things would be all over the place but their not.

    Ha my m8 just got a puppy and is a few weeks out from a show and mentioned that he now wishes he's waited till after the show!

  2. #257
    Behemoth Guvnor's Avatar
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    8.9.17

    W - 91.6


    trained at 640am

    A - Deadlifts - 4 x 3

    B - Paused Deadlifts - 3 x 3

    C1 - Front Squats - 3 x 6
    C2 - Leg Extensions - 3 x 12

    D - DB Straight Leg Deads - 2 x 12

    I'm really low volume just now but training in the 8-9 RPE range for most lifts.

    I'm happy with deadlifts today. I really focus on explosiveness, setting up right every step, each lift is 100% focused.


    With my current training plan, I added 5kg on to my main compounds (Squat, Bench, Dead)

    I feel;

    Deads - I have coped with the 5kg increase this phase quite easily but happy I didn't increase by more.

    Bench - 5kg increase is spot on, seem to be managing the loads ok.

    Squat - if anything a possible regression in the squats versus my last phase.

    2 positive, and 1 negative.

  3. #258
    Behemoth Guvnor's Avatar
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    Note to self..

    Away to start week 7 of program.

    This is 14 week program.

    I'll need to maintain a calorie surplus so cutting just now was a knee jerk reaction after seeing the show at the weekend.

    ....

    Taking Sat & Sun off training and back in to it on Monday.

  4. #259
    Behemoth Guvnor's Avatar
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    9.9.17 - 92.2kg
    10.9.17 - 92.1kg
    11.9.17 - 91.9kg

    Weird weight gain, literally cracked open a tub of Nuts N More and the calorie dense food put me over 92kg..


    11.9.17

    Trained at 645am

    A - Squat - 4 x 4

    B1 - Hack Squat - 3 x 12
    B2 - Banded Face Pulls - 3 x 12

    C - Wide Grip Pull Ups - 3 x 8

    D1 - Seated Calf Raise - 4 x 6
    D2 - DB Row Strict - 2 x 12

    E - Standing DB Over Head Press - 2 x 8

    F - Standing Side Laterals - 2 x 12

    Done..

    I seem to be in a bit of a routine just now..

    M - On
    T - On
    W - Off
    T - On
    F - On
    S - Off
    S - Off

    It's a 5 day split so every Monday I'll train something different.

  5. #260
    Behemoth Guvnor's Avatar
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    12.9.17

    W - 91,9kg

    Turned up to gym to train.... and it wasn't open!

    Well pee'd off, had my pre-workout etc and the doors were locked.

    Oh well, it's never happened before. I'll do my workout tomorrow. i can't train nights, gyms are too busy and i'm too anti-social lol.

  6. #261
    Behemoth Guvnor's Avatar
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    13.9.17

    W - 91.6kg

    Trained yesterday's workout today....

    A1 - High Bar Pause Squats - 3 x 5
    A2 - Seated Calf Raise - 3 x 20

    ^^ M1 = 5 full, 5 lower half, 5 upper half, 5 full = 20 reps....

    B1 - Romanian Deadlifts - 3 x 8
    B2 - Leg Extensions - 3 x 12

    C1 - DB Lunges - 3 x 8
    C2 - Cable Crunches - 3 x 15

    D - Heavy Explosive Kettlebell Swings - 2 x 12

    done..

  7. #262
    Behemoth Guvnor's Avatar
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    14.9.17

    W - 91.9kg



    A - Banded Face Pulls - 3 x 15

    B1 - Bench - 4 x 4
    B2 - DB Row - 3 x 8

    C - Spoto Press - 3 x 5

    D - Cable Flyes - 3 x 12

    E1 - Weighted Chins - 3 x 6
    E2 - Straight Bar Tricep Pushdowns - 3 x12

    F - DB Curls - 2 x 8


    done.

  8. #263
    Forum Leader: Training Journals tjoe's Avatar
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    I'm a routine guy myself. Psyched that my job is selling down now into the "daily groove". For the most part I finish up at 3:00 and we jump right into training (gym is at work). We even mix up our pre workout at 2:00 to get ready... not so bad. Lol
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #264
    Behemoth Guvnor's Avatar
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    15.9.17

    W - 92.4kg

    Deads - 3 x 3
    Paused Deads - 3 x 3
    Front Squat - 3 x 5
    Leg Extensions - 3 x 12
    DB SL Deads - 3 x 8

    done..

  10. #265
    Behemoth Guvnor's Avatar
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    16.9.17

    W - 92.6

    my weight is creeping up, which is fine. I feel in acceptable condition and may even get an ISAK approved anthropometrist to take my skin folds as that the system I prefer to use and always have used.

    No training for me today or tomorrow. Trained 3 good days in a row, low volume but heavy loads.

  11. #266
    Behemoth Guvnor's Avatar
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    17.9.17

    W - 92.7

    No training

  12. #267
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    18.9.17

    W - 92.1kg

    Trained at 640am

    A1 - Bench - 5 x 3
    A2 - Banded Facepull - 3 x 12

    B - Seated DB OH Press - 3 x 7

    C - Hammer Strength Inc Press - 2 x 9

    D - Cable Flyes 3 x 12

    E - DB Side Raises - 2 x 12

    F - Wide Grip Lat Pull Down - 3 x 8

    G - Seated Row - 2 x 8


    I trialled taking some video's today for my IG page and I quickly realised how disruptive it is to focus and performance. Constantly whipping my phone out and recording shit by myself added another 10mins on to my training.

    I'll not be doing that again, unless it's a random deadlift analysis thing or bench analysis, squat analysis etc.

    It took my mind off lifting and what training is all about. Being in the zone and lifting, clearing the mind from everything.

  13. #268
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    19.9.17

    W - 91.9kg

    Trained at 635am

    A1 - Squat - 3 x 4
    A2 - Calf Raise - 3 x 6

    B1 - Hack Squat - 3 x 8
    B2 - Prone Trap Raise - 2 x 8
    B3 - Meadows Rear Delt Swing - 2 x 12

    C - Wide Grip Pull Ups - 3 x 8

    D1 - Seal Row - 2 x 8
    D2 - 45 Deg Inc Lying Sideways DB Lateral Raise Neutral Grip - 2 x 10


    Remembering this is a program designed for powerlifting purposes.. I simply do not want to be in the gym for 2-3 hours to do every exercise as a single effort. I superset some accessory work during my rest periods from compound movements.

    done.

  14. #269
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    20.9.17

    W - 91.9kg

    No training today.

    Feeling a tad sore in areas - upper/lower traps, glutes and - a tad sore in general. Very unusual for me.

    I get sore when I introduce new exercises, but yesterday nothing was out of the ordinary. I might do a de-load next week. I'll wait to see how Deadlifts feel on Friday, if they feel heavy and my grip isn't it's usual then I'll assume i've overreached. It had to happen eventually... then I'll de-load.

    Tomorrow I'll do my bench day, and friday my deadlift day.

  15. #270
    Forum Legend RMB's Avatar
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    Surprisingly well built chap. Variable views and opinions but well built.

    Pisses all over me.
    Confirm what I already know

  16. #271
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by RMB View Post
    Surprisingly well built chap. Variable views and opinions but well built.

    Pisses all over me.
    Cheers m8. Forum would be boring if everyone sang the same song.

  17. #272
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    21.9.17

    W - 91.9kg

    3 days in a row same weight. Pointless monitoring, control freak lol....

    Trained at 645am;

    A1 - Bench - 4 x 4,4,4,
    A2 - Banded Face Pulls - 3 x 15,15,15

    B1 - Spoto Press - 2 x 6,6
    B2 - DB Row - 2 x 8,8

    C1 - Weighted Chin Ups - 3 x 6,6,5
    C2 - Tricep Rope Pushdowns - 3 x 12,12,12

    D - Pec Dec Machine - 3 x 8,8,8

    Was meant to do 4 sets of a bicep curl but didn't as needed to get home.

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