13-9-16
Lower Body
Band pullaparts between warmups
Squats
Warmup: 5x60kg, 5x90kg, 5x120kg, 5x140kg, 3x160kg
Work sets: 4x6 @ 180kg
Deadlifts
Warmup: 5x100kg, 5x140kg, 5x175kg
Work sets: 2x6 @ 195kg
Leg Press (deadlift stance): 3x10 @ 220kg
Good session, my legs were tired after the squats so the deadlifts were a bit slow, poweres through though!
Heres a quick video of a set of squats, recorded to check my depth and I bury them so I’m happy!
Squats look very good - when’s the meet and do you have any goals?
Cheers bud!
Meet is 12th Nov and the aim is 1400, although unless my deadlift picks up over the next 8 weeks I dont think I’ll get it! Its my first meet though so rally I just want to set a starting point to work from for my next meet whenever that ends up being.
15-9-16
Upper body
Band pullaparts between warmups
Bench
Warmup: 3x8 @ 60kg
Work sets: 70kg x 10, 95kg x 10, 105kg x 8, 110kg x 6
BB Rows: 130kg x 24 (rep PR)
DB Rows: 2x10 @ 42.5kg
Smith OHP: 12, 12, 10 @ 70kg, 8 @ 80kg
Machine Flys: 4x12 @ 50kg
17-9-16
Lower Body
Band pullaparts between warmups
Squat
Warmup: 1x8 @ 20kg, 1x5 @ 60kg, 1x5 @ 100kg, 1x3 @ 140kg
Work sets: 4x8 @ 157.5kg
Deadlift
Warmup: 1x5 @ 60kg, 1x5 @ 100kg, 1x3 @ 140kg
Work sets: 2x8 @ 175kg
Deadlift stance leg press: 3x10 @ 220kg , 240kg, 260kg
Back raises: 3x10 @ 70kg
Getting used to squatting and deadlifting on the same day, feeling really good at the minute!
My deadlift shoes were delivered yesterday too, worlds apart from pulling barefoot!
Since starting the DL stance leg press my strength on them has exploded, my final set at 260kg today wasn’t all that taxing and I could have comfortabley gone higher, next week though 
Oooh, which ones? I’ve sort of considered DL slippers but I’d love the Metal shoes.
I’ve had slippers and I wouldn’t reccomend them, they make my feet feel like theyr going to slip as theyr just very loose cloth sewn to a rubber sole! (Theres no strength to the side foot of them)
I got the Hercules ones from www.strengthshop.co.uk, very comfortable. I ordered my singlet from there and thought I’d treat myself
19-9-16
Upper
Band pullaparts between warmups
Bench
Warmup: 2x5 @ 20kg, 2x5 @ 60kg
Work sets: 70kg x10, 95kg x10, 105kg x8, 110kg x6
BB Rows: 130kg x17
DB Rows: 2x10 @ 42.5kg
DB OHP: 12, 12, 10, 8 @ 37.5kg
Pulldowns: 3x10 @ 10 plates
Machine Flys: 3x12 @ 50kg
BB Curls: 3x10 @ 35kg
Benching is getting a lot easier, can’t wait to see what effect all these reps is going to have towards the latter end of my peak cycle!
DB OHP felt easy aswell, didn’t want to push too hard on them though, my shoulder does still play up from time to time with overhead DB press.
Been keeping an eye on this log. Good luck. My comp is about the same date 11-13.
Thanks buddy, I’ve been keeping up with yours too! Hope the back is getting better!
Just weighed myself for the first time in quite a while, still steady at 208lbs, not sure whether to up the calories and shoot for 220, or just stick around here and drop 3-4lbs closer to meet day for the 93kg class
I’d drop the 4 lbs. Just cutting out liquid 24 hours pre-weigh in would probably do it.
Agree on cut 4 pounds. I dont think in 2 months the return on gaining 20 (which wont be a ton of quality) will be as high as it is easy to cut 4 pounds.
Buuuuut if you want to eat like a strongman for 2 months then go for it!!! 
But then 220 would all but guarantee 1500…but you probably get that at 200 too.
I third on the 4 lb cut. That’ll be simple as cake with roughly a pound every two weeks and then with a water cut right before weigh ins you’ll be fine. Probaly won’t even affect training at all
Cheers guys! Ill go with the cut.
I wasn’t saying Id pile it on up to 220 before my meet haha, just get started on the road there! Ill drop my cals about 6 weeks out just to shed a couple of lbs and do a little water cut before weigh in
20-9-16
Lower
Squat
Warmup: 8x20kg, 5x60kg, 5x90kg, 5x120kg, 5x160kg
Work sets: 4x6 @ 180kg
Deadlift
Warmup: 5x100kg, 5x130kg, 5x160kg, 3x180kg
Work sets: 2x6 @ 195kg
Deadlift stance leg press, 3x8 @ 280 / 290 / 300kg
The reps felt a lot easier than last week for bot lh squat and deadlift, my deadlift flew off the floor every rep so happy days with that!
Friday will be squat and deadlift variations because I want to find my 6-8rm for pause deadlifts, and my elbows are a bit torn up from low bar squatting as much as I have been! Then Canditos 6 week cycle starts next week, bring it on!
23-9-16
Just a mishmash of leg stuff today, I pulled my right trap at work the other day which is causing my shoulder to hurt a bit, so I skipped Bench yesterday.
Today consisted of some Leg Press (new PR of 6 reps at 350kg), leg extensions with different foot positions (neutral, toes out, toes in) and standing hamstring curls.
Didn’t want to do much else as my heart wasn’t in it! I basically just blasted my legs full of blood and left.
Back in the gym Monday so hopefully I’m ok by then!
26-9-16
Upper
Band pullaparts between warmups
Bench
Warmup: 2x8 @ 20kg, 1x8 @ 40kg, 2x5 @ 60kg
Work: 10x 70kg, 10x 95kg, 8x 105kg, 6x110kg
BB Row: 15x 130kg
DB Row: 10, 10, 8 @ 47.5kg
Smith OHP: 12x 75kg, 10x 80kg, 8x 80kg
Pulldowns: 12, 12, 10, 8 @ 10 plates
BB Curls: 3x10 @ 35kg
DB Flys: 3x12 @ 15kg
Shoulders feeling a lot better today, although still not perfect. Its more a dull ache than a pain though, didnt cause any issues in the gym!
Had a hectic weekend moving house, so being as tired as I am, Im happy with todays session!
27-9-16
Lower
Squat
Warmups: 8x 20kg, 5x 50kg, 5x 80kg, 5x 110kg, 5x 140kg
Work: 4x6 @ 180kg
Deadlift
Warmup: 5x 100kg, 5x 140kg, 5x 160kg
Work: 2x6 @ 195kg
Back raises: 3x8 @ 70kg
Leg press: 3x8 @ 280kg
Leg raises: 3x12 @ bw
Felt good today, squats were comfortable, and deadlifts were smooth and quick! The last few weeks of higher reps really seems to be doing something, looking forward to the higher weights in a couple more weeks!
7 weeks out, getting close now!
29-9-16
Upper
Band pullaparts between warmups
Bench
Warmup: 4x5 @ 50kg
Work: 10x 70kg, 10x 95kg, 8x 105kg, 6x 110kg
DB Rows: 3x10 @ 45kg
DB OHP: 12, 10, 8, 6 @ 35kg
Pulldowns: 4x12 @ 11 plates
Side Laterals: 3x12 @ 15kg
DB Curls: 3x10 @ 15kg
Not had a great day today, felt off / under the weather all day and training reflected that. I managed to scrape my way through it and hit the reps I needed to!