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Thread: 20 week Prep - Road to defending State Title

  1. #290
    Behemoth Guvnor's Avatar
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    12.10.17

    W - 91.5

    lightest i've been in 5-6 weeks.

    All by monitoring macro intake since the weekend.

    I'll train later in the afternoon, got 200/300km drive for work so will train at a gym down there that's pretty good.

    I might start posting some pics of the gyms I go to.

  2. #291
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by Guvnor View Post
    12.10.17

    W - 91.5

    lightest i've been in 5-6 weeks.

    All by monitoring macro intake since the weekend.

    I'll train later in the afternoon, got 200/300km drive for work so will train at a gym down there that's pretty good.

    I might start posting some pics of the gyms I go to.

    What weight do you compete at?

  3. #292
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by Daibhí O'Buadain View Post
    What weight do you compete at?

    2014 - 79.8kg
    2015 - 81kg
    2016 - 80kg

    Took this year off, I feel I over diet or can fill out a tiny bit more and would like to hit 82-83kg if I compete next year.

    My off season so far has been the best I've had since my comp debut in 2007.

  4. #293
    Behemoth Guvnor's Avatar
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    12.10.17

    W - 91.5

    Trained in a different gym and stayed overnight in a apartment for work.

    Bench - 4 x 8 (weight felt heavier, failed on last 2 sets.. 8,8,7,6)

    Inc DB Press - 3 x 8

    Pull Ups x 30

    Pendlay Row - 3 x 10

    Side Laterals - 3 x 15

    DB Curls - 3 x 8

    DB Skull Crushers - 3 x 12


    --

    13.10.17

    W - 91.5

    Didn't train, had to drive home.

  5. #294
    Behemoth Guvnor's Avatar
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    15.10.17

    W - 91.4

    Trained at 430am

    A - Squats - 3 x 6

    B - Deads - 3 x 7,7,6

    C1 - Back Step Lunge - 3 x 8
    C2 - Cable Crunches - 3 x 20

    D - Prone Hammy Curl - 3 x 8

    I forgot my proper powerlifting belt which I do rely on to brace my midsection. I had to use the Schiek velcro one that i carry in my gym bag which doesn't create hardly any inter abdominal pressure so felt a tad vulnerable with squats and deads today.

  6. #295
    Behemoth Guvnor's Avatar
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    16.10.17

    W - 91.4kg

    A - Bench - 3 x 8

    B - Inc Smith Machine Press - 4 x 8

    C - Neutral Grip Lat Pull Down - 3 x 12,11,10

    D - Side Laterals - 3 x 15

    E - Straight Bar Triceps - 3 x 12,15,15

    F - Meadow Rear Delts - 3 x 10


    Felt tired today for some reason, not sure why. Just wasn't feeling it. Tomorrow is a day off, I got the owners of Pro Supps (TJ, Ike & JP) in town so will spend the day with them.

  7. #296
    Behemoth Guvnor's Avatar
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    17.10.17

    W - 91.4kg

    for this week;

    Day 1 91.6
    Day 2 91.5
    Day 3 91.5
    Day 4 91.6
    Day 5 91.4
    Day 6 91.4
    Day 7 91.4


    Very consistent weight this week. I've limited my food but only at night time where my last meal I pull back a bit to hit my macro intake.

    For me to see the scales drop I think i'll need to exert more energy by increasing movement. The introduction of a night time walk could see the scales drop.

    Typically in this situation, novice meatheads and clueless coaches would lower/slash carbs/calories to see more weight gain. Another option could be to bolt in a few park sprints after training. 4-5 x 50-70m sprints with 2-3 minute rest so around 15 mins max of cardio exercise. To me i'd be around 16 weeks out from a show in today's instance, the last thing I want to do is lower calories just now, I'll find a way to increase energy expenditure before I touch calories.

    No training today. I have DOMS in my glutes and hamstrings. Very unusual and when I get DOMS i don't think 'Yeh woo, I had a killer session' - I think more along the lines of did I overreach, am I fatigued, do I need to de-load, is my protein too low etc.

    Training hasn't been feeling great recently so I'll be listening to my body. I've been meaning to get a remedial done, I need 2. one for my right shoulder as it rolls forward so i think tight right traps/lats/teres major etc and one for my QL and to alleviate hip flexor tightness so glutes etc.

  8. #297
    Behemoth Guvnor's Avatar
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    18.10.17

    W - 91.2kg

    Trained at 645am... i didn't feel to confident of my performance ahead or in the mood but ended up lifting really well.

    Squats - 4 x 6

    Deadlifts - 4 x 1

    BB HT - 3 x 8

    Decline Crunches - 3 x 15

    done.

  9. #298
    Behemoth Guvnor's Avatar
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    19.10.17

    W - 90.8

    1st time in 9 weeks i've weight in the 90.*

    No training today. yesterday was a heavy day so I'll rest up today and have lots of work to get done and a bit of travel to do.

    Tomorrow i'll train my chest/back workout.

  10. #299
    Behemoth Guvnor's Avatar
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    20.10.17

    W - 91.1

    Trained with a mate today, i probably train with someone 2-4 times a year max. I usually need to adjust my training to suit the person or gym.

    All good, the session was ok..

    Bench - 3 x 8

    Seated Press - 3 x 12,12,8

    Neutral Grip Lat Pull Down - 3 x 12,10,10

    Pendlay Row - 3 x 8

    Seated Side Raises - 3 x 15

    done. I won't train tomorrow, got heaps going on at work just now so need to work tomorrow and I'll do an early Sunday session again.

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