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Excuse my absence, nothing overly exciting last week.. I went into my deload week and just focused on main lifts. I was advised not to push accessories so i didn't end up doing them at all. My main focus for the week was heal and recover from this delt which is giving me trouble while doing over head movements.
Pshyio was seen today for a massage, scrapping and cupping along side some exercises to do for my delt.
BPC157/TB500 is being ran @1000mcg/1mg a day
HGH 6iu training days 4iu rest days
Peds 440 test e 350mast 350 primo 70mg tren ace.
Surplus cals sitting @ 5400.
Bodyweight Slight dip this week, sitting at 105.8.
New program has been sent to my google sheets and im ready to really work hard this week and smoke some PBS 3 weeks and 5 days out from comp it all counts NOW.
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -175kg
Back downs 2x2 -160
BB RDL 2x6-8 110kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR
Ab wheel 2x10
Day 2 Bench
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -165kg
Back downs 2x2 152.5kg
DB Neutral Press 2x6 47.5kg
Dips 2x8 + 10kg BW
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Day 3 Deads
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on two knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 270kg top single this will be a huge mile stone for me personally, its 5 reds a side and 30kg off 300!!!! lets fkngo!
back downs 2x1 250kg
Front Squat 2x4 100kg
B-Stance RDL 3x6 45kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 3x10 ( i always be lazy and never do theses lol )
Day 4 Deads
Warm-Up / Activation work
Thoracic Mobility 2x8
Pullaparts 2x12
Scap Push Ups 2x12
Medium Grip Bench 2x4 120kg
back downs 2x6 110kg
DB Shoulder Press 2x6 45
Lat Pulldown 3x12
DB Lateral Raise 3x12
ARMS-
First time back under a straight bar for squats have been doing rehab for such a long time on my hip and were finally back, better then ever and ready to build something decent, very excited lets see how this week goes with my delt ill push my main lifts and most likely drop my accessories to 60% working load, it is what it is. TEAM @UGL OZ represent !!
Thanks all
-Abolone!
Pshyio was seen today for a massage, scrapping and cupping along side some exercises to do for my delt.
BPC157/TB500 is being ran @1000mcg/1mg a day
HGH 6iu training days 4iu rest days
Peds 440 test e 350mast 350 primo 70mg tren ace.
Surplus cals sitting @ 5400.
Bodyweight Slight dip this week, sitting at 105.8.
New program has been sent to my google sheets and im ready to really work hard this week and smoke some PBS 3 weeks and 5 days out from comp it all counts NOW.
Day 1 Squats
Warm-Up / Activation work
Foam rollin whole body 5mins
Thoracic Mobility 2x8
90/90 Stretch 2x8
A1 Banded Glute Bridge 2x8
A2 Banded Glute Clam + IR 2x8
Wall Hinge 2x8
Exercises
Low Bar Back Squats 2x1 -175kg
Back downs 2x2 -160
BB RDL 2x6-8 110kg ( banded )
Legpress 2x8 7RPE
Split squats 3x6 1-2RIR
Ab wheel 2x10
Day 2 Bench
Warm-Up / Activation work
Thoracic Mobility 2x6
Archer Row 2x8
Front Raise to Pullapart 2x8
Exercises
Bench Press 2x1 -165kg
Back downs 2x2 152.5kg
DB Neutral Press 2x6 47.5kg
Dips 2x8 + 10kg BW
Chest Supported Row 4x12 2RIR
Face Pulls 2x12 2RIR
ARMS 4x12
Day 3 Deads
Warm-Up / Activation work
90/90 Stretch 2sets 3 each side hold for 5 seconds
Pallof Press Low to High 2x10 on two knees
A1 Banded Glute Bridge 2x10
A2 Banded Glute Clam + IR 2x10
A3 Banded Crab Walk 2x10
Wall Hinge 2x8
Exercises
Conventional Deadlift 1x1 270kg top single this will be a huge mile stone for me personally, its 5 reds a side and 30kg off 300!!!! lets fkngo!
back downs 2x1 250kg
Front Squat 2x4 100kg
B-Stance RDL 3x6 45kg
Chin Ups 4x6 +10kg
Hanging Leg Raises 3x10 ( i always be lazy and never do theses lol )
Day 4 Deads
Warm-Up / Activation work
Thoracic Mobility 2x8
Pullaparts 2x12
Scap Push Ups 2x12
Medium Grip Bench 2x4 120kg
back downs 2x6 110kg
DB Shoulder Press 2x6 45
Lat Pulldown 3x12
DB Lateral Raise 3x12
ARMS-
First time back under a straight bar for squats have been doing rehab for such a long time on my hip and were finally back, better then ever and ready to build something decent, very excited lets see how this week goes with my delt ill push my main lifts and most likely drop my accessories to 60% working load, it is what it is. TEAM @UGL OZ represent !!
Thanks all
-Abolone!
