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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.

  11. #300
    Behemoth Guvnor's Avatar
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    22.10.17

    W - 91.2kg

    Trained at 430am today.

    Squat - 3 x 6... I loaded the bar to become an 8.5 to 9 RPE

    Deads - 3 x 8... stop and go. Explosive in every rep, stopping at the bottom, reset starting position, raise hips a tad, take the slack and drive through heels.

    Prone Ham Curl... 3 x 8

    Done. TBH the squats and deads are taxing enough for me to call it there and do some light movement and stretching.

  12. #301
    Behemoth Guvnor's Avatar
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    23.10.17

    W - 90.9kg

    Didn't train.. Wasn't in the mood.


    24.10.17

    W - 91.3kg

    Trained at 645am.. Took a different approach and went with more volume on a 'Push' day

    Bench 4 x 6

    Inc Smith Press 4 x 6

    Hammer Strength Inc Press 4 x 8

    Pec Dec 4 x 10

    Decline DB Skullcrushers 3 x 8

    So everything was a push today. Tomorrow I'll do a pull day.

    Then i'll take a day off and do lower body inclusive of squats and deads.

  13. #302
    Behemoth Guvnor's Avatar
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    25.10.17

    W - 90.9kg

    Back today at 645am. Same as yesterday, trying higher volume on a 'pull' day.

    Pendlay Rows - 4 x 8

    Neutral Grip Lat Pull Downs - 4 x 10

    One Arm Row - 4 x 8

    Side Laterals - 4 x 15

    Meadow Swings - 3 x 8

    No training tomorrow.

  14. #303
    Behemoth Guvnor's Avatar
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    26.10.17

    W - 91.1kg

    no training...

    --

    27.10.17

    W - 90.9kg

    Lower body training, started at 645am...

    Squats - 4 x 8

    Deads - 4 x 1

    Back Step Lunge - 3 x 8

    Seated leg Extensions - 3 x 12

    I watched a video of Tom Platz vs Jason Genova training legs this morning, it was good motivation to be 1% of what Tom Platz is and to attempt to completely avoid training anything like Genova in the gym.

    A tad more volume through legs this morning. I think I can cope with higher volume for legs, not so much for push and pull workouts though. I'm kind of experimenting just now with sessions.

    I lifted about 10% lighter on deadlifts as glute med is nipping, on the eccentric portion of the lift, i did feel a tweak on my left glute med so was aware not to over do it there. I really need to get a remedial and get the glutes smoothed out a tad.

  15. #304
    Behemoth Guvnor's Avatar
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    28.10.17

    W - 90.6kg

    Unexpected drop in weight. I'm not expecting weight loss per se, but am happy to be slowly dropping considering i'm doing very little different to get it.

    no training today, will take 2 days off. I may train tomorrow but not sure yet.

  16. #305
    Behemoth Guvnor's Avatar
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    30.10.17

    W - 91.2

    Trained at 645am.

    Bench - 4 x 6

    Inc Smith Machine Press - 4 x 6-8

    Hammer Strength Inc Press - 4 x 6-8

    Cable Flyes - 3 x 12

    Done.

  17. #306
    Behemoth Guvnor's Avatar
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    31.10.17

    W - 90.9

    trained at 645. All back today..

    Pendlay Row - 4 x 8 ---- note.. feeling very little activation in my back.

    Close Grip Lat Pull Down - 4 x 8

    One Arm Row - 3 x 8

    Rear Flyes - 3 x 8

    Meadow Swings 2 x 10

    done.

    busy day tomorrow, i'll give training a miss. I'll be very active, with lots of movement and up very early.

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