December 13th 2022
Squat & Deadlift training | week 11/12 session 1/1.
Lateral raises 4x25x33lbs
Rope tricep extension super set with cable biceps curl 4x 25/25 x "20"/"20"
Low bar 20" box squat
2 x 315lbs X bw jumps x2
1 x 405lbs X 25lbs sand bag jumps x2
1 x 495lbs X 45lbs sand bag jumps x2
Deadlift 1 X 1 X 440lbs
Thick wide grip pulldowns 6x"88", 6x"104", 12x"120"
KB swings 1x50x40lbs
Back ext 2x25 BW
Leg ext 10x"72", 10x"88", 10x"104"
Leg curls 6x"48", 6x"64", 6x"72"
Calf raises w/45lbs sandbag 1x50
Plank 2 sets, side plank 1 set, birdogs, light stretching
Weights 85min, stretching 5min.
Squats no biggie, those box squat even tho high add more fatigue for my deadlifts (hence they work more "deadlift muscle/strength").
Could have easily add 50lbs but was short on time.
Nothing heavy, with the new form those low percentages they move "slower" (yanking on the bar i could rip 440lbs like its 135lbs) so i need to remind myself that so it won't play with my mind .
Accessories a lot stronger, full stack on pulldowns had 6 reps midway the cycle now doubled the reps.
Lying leg curls as odd as it sounds always been a very good indicator for me relative to DL strength and getting back to full stack boosts my confidence.
Cut a bit on the arms/delts/back ext because of time restrictions.
One more session to go. Around 300/300 lbs sq/dl with low weight high reps accessories @ 4 days out.
Last 10 days Adding 50mg Tren EOD and 70mg winny ED (had problems sourcing superdrol).
And boi the weird dreams had started LOL.
Need a low calorie week to get to 220, last time i competed at 220lbs i cut down 4lbs pretty easily in 12hrs.