Approved Log Powerlifting Training Log

[PWRZ]

Yeah shit it wouldnt be fun holding yourself back man. Growing wise that is.

Whats your plan to manage fatigue?

If i continue the food intake as is I'll eventually blow out the scales and start gaining fat, conditioning has already started slipping hence the calorie adjustments coming next week - Plus training will be very minimal so no point smashing down the higher food intake.

At the moment, have 1 last heavy squat session then moving into Taper. So basically just lets the body flush out whatever fatigue buildup until I compete at the end of next week.
But in general. deloads are planned every 5th week.
Which mainly are just a pullback in working sets weights (going off of Week 1 weights) by usually 10kg for Bench
and 15-25kg on Squats and Deadlifts.

After this meet and growth phase I do have plans to enrol in a coaching/mentorship system through ZeroW which is basically coaching + learning the in's and outs of what goes into the programming, in particular what is made for me. It does also include virtual classroom style check ins so the head coach Tom Lilley, will review peoples SBD video submissions and break down what he looks for in the videos and how to spot technical errors in lifts and how to correct them via program changes, warmup drills and cues to follow in the next session.
How it's chalked up to be is get coached and in the process, learn how to coach yourself and/or others.

 

[PWRZ]

Keeping it short and sweet until next checkin post with updates.

Squats - Friday

200x1
220x1
232.5x0
232.5x1

Notes
Very short session, was originally just going in for squats and dipping, pushed 232.5kg for my final heavy squat of the peaking block (7.5kg PR)
Failed it, decided I’m running it back. Changed up some minor things
Better music on the headphones.
No Salts
No misgroove going down to the hole.

Smashed it out, was geed up post lift, rolled my ankle walking off.
Ankle is ballooned up now, hoping its good for the meet. Alot of elevation, Arnica andti inflams and BPC incoming by the looks of it.
9 days to get it right for the meet, didnt need this curveball on the last heavy session but it’s my own doing.

Will see how I am tomorrow, but by the looks of the ankle and limited mobility with it.
Going straight into Taper so skipping the last upper session. Inj Drol and Halo stopped from today.

 

[strongmanaroo]

Keeping it short and sweet until next checkin post with updates.

Squats - Friday

200x1
220x1
232.5x0
232.5x1

Notes
Very short session, was originally just going in for squats and dipping, pushed 232.5kg for my final heavy squat of the peaking block (7.5kg PR)
Failed it, decided I’m running it back. Changed up some minor things
Better music on the headphones.
No Salts
No misgroove going down to the hole.

Smashed it out, was geed up post lift, rolled my ankle walking off.
Ankle is ballooned up now, hoping its good for the meet. Alot of elevation, Arnica andti inflams and BPC incoming by the looks of it.
9 days to get it right for the meet, didnt need this curveball on the last heavy session but it’s my own doing.

Will see how I am tomorrow, but by the looks of the ankle and limited mobility with it.
Going straight into Taper so skipping the last upper session. Inj Drol and Halo stopped from today.

Really deep squat, perfect form... I'm really envious of this form actually.
Do you put back the halo pre comp or do you stop everything completely? Also what dose and timing do you use the inj drolbol ?

 

[PWRZ]

Really deep squat, perfect form... I'm really envious of this form actually.
Do you put back the halo pre comp or do you stop everything completely? Also what dose and timing do you use the inj drolbol ?

My squats used to be high as fuck back when I had a coach (hard to call him that now since he never corrected much with my form)
Halo and Injectable Drol are pulled for now, giving it a bit of a rest for now. Rest of the Peptide and PED regimen will proceed as is until Meet Day.

Will be reincorporating Halo maybe 1 day out from the meet (Weigh in Day)
And on the day looking at 20-30mg pre Squat, Bench and Deadlift
Injectable Drol the morning of the meet, ideally I'd like to dose it through the day but not really wanting to sneak off to the toilets to pin during the meet. Plus the corking can be brutal and I don't really have the real estate on my body to pin 3-4 times IM in a day

 

[abolone]

 

[PWRZ]

Hoping to put up some solid numbers next weekend, planning take my total from a weak 612.5 to well over 660.
Ankle permitting

 

[abolone]

Letsgoooooo

 

[PWRZ]

Tracking, Training Ped and Food Updates

Weigh Ins
Weigh-ins
Mon 12/10: 98.2kg
Tue 13/10: 98.0kg
Wed 14/10: 98.3kg
Thu 15/10: 98.6kg
Fri 16/10: 98.6kg
Sat 17/10: 97.9kg
Sun 18/10: 98.1kg

Weekly Average: 98.2kg

Measurements (changes since 26/07/2026)
Chest: 46.2 (+2.2)
Arms: R 16.7 – L 16.7 (R +0.2 / L +0.2)
Waist: 35.5 (+1)
Quads: R 25 – L 24.7 (R +0.5 / L +0.2)

Dietary Changes
Drop to NTD Cals - 3500 over the next week until weigh ins
Calories will remain at this during Post Meet week too

Supplement Changes
N/A

Training Changes
Training (if ankle permitting) being reduced to SBD Technique work at most 70% of projected openers.

PED Changes
Pulling Reta for the week to increase digestion, at the moment Reta is doing nothing for appetite suppression due to tolerance to the dose.
It’s primarily used to aid insulin sensitivity with Mito Peps, and for the lipid benefits.

Adding @TheAsylum Clen in at 80mcg a day until Weigh ins - Can’t cardio with my ankle being fucked and using this purely as a cope for not being able to get as much energy expenditure through the day (plus having a 2 week tidy up pre and post meet seems a bit beneficial while training is severely limited.

Notes
The hard work is done, now I just relax and enjoy the next week, praying my ankle strain comes good faster. (can walk relatively pain free, light bruising and flexion is impacted.
No further log updates required until Post Meet, which will be a full recap.

 

[the_alcatraz]

Tracking, Training Ped and Food Updates

Weigh Ins
Weigh-ins
Mon 12/10: 98.2kg
Tue 13/10: 98.0kg
Wed 14/10: 98.3kg
Thu 15/10: 98.6kg
Fri 16/10: 98.6kg
Sat 17/10: 97.9kg
Sun 18/10: 98.1kg

Weekly Average: 98.2kg

Measurements (changes since 26/07/2026)
Chest: 46.2 (+2.2)
Arms: R 16.7 – L 16.7 (R +0.2 / L +0.2)
Waist: 35.5 (+1)
Quads: R 25 – L 24.7 (R +0.5 / L +0.2)

Dietary Changes
Drop to NTD Cals - 3500 over the next week until weigh ins
Calories will remain at this during Post Meet week too

Supplement Changes
N/A

Training Changes
Training (if ankle permitting) being reduced to SBD Technique work at most 70% of projected openers.

PED Changes
Pulling Reta for the week to increase digestion, at the moment Reta is doing nothing for appetite suppression due to tolerance to the dose.
It’s primarily used to aid insulin sensitivity with Mito Peps, and for the lipid benefits.

Adding @TheAsylum Clen in at 80mcg a day until Weigh ins - Can’t cardio with my ankle being fucked and using this purely as a cope for not being able to get as much energy expenditure through the day (plus having a 2 week tidy up pre and post meet seems a bit beneficial while training is severely limited.

Notes
The hard work is done, now I just relax and enjoy the next week, praying my ankle strain comes good faster. (can walk relatively pain free, light bruising and flexion is impacted.
No further log updates required until Post Meet, which will be a full recap.

growing legend

 

[PWRZ]

Somewhat of a meet recap!

Competed, tried really fucking hard to redact heads and gym branding from the videos but was starting to rip out my own hair in the process, throw in video editing program crashing and backups created automatically I have about 10 backups of the original program file, fuck my life. I tapped out

Weigh-ins: Weighed in the day prior bang on 96kg
Ask me what I was expecting to weigh in at the start of prep and I would have been stressing about staying under 100

Squats - was originally really anxious going into the meet starting with squats due to blowing out my ankle just over a week ago, its still swollen and is sensitive to touch in some spots. So did the best I could
Opener: 217.5
2nd: 230kg
3rd: 237.5kg - felt downward movement so pulled the plug on it

Bench - sadly this was a fucking shitshow, and it mentally threw me off for the remainder of the meet.
Opener: 150kg
2nd: 160kg - no lift
3rd: 162.5kg - Hail Mary - no lift

Deadlifts.
Opener: 240kg
2nd: 255kg
3rd: Skipped - quads were absolutely thrashed and had very little, if anything left after the 255kg

Previous Total: 612.5kg (December 2025 S210 - B155- D247.5)
Today's Total: 635kg at 96kg

So yeah, Not the best performance considering my block total was 652.5kg, pretty sure I mistimed my peak, fuck up on my own part and I’ll wear it.
From a competition standpoint it’s a solid improvement, 7kg lighter (lighter weight class) with a bigger total. Learned some shit in the process and the next meet will (hopefully) be very different.

Also, only person in my Division - U100 UT so I got this nice little medal

How it felt getting a 1st place as the only person in the division:

What’s the goal from here on out?
I’ve signed up for the Freedom by ZeroW program to learn and get coached by Tom Lilley, basically to keep it very short. Learn how he coaches and makes programming decisions and have access to him directly, as well as all the exclusive content he posts on the Skool platform
Also having an SBD deload to recover from the meet, logging will resume next week when I have the new block. So far transitioning over has been a breeze, especially post meet.

While this is being done I have my eyes set on 2-3 different meets already for next year, and will pick whichever will work with the coaching program I’m going under.
Goal obviously is a higher total, weight class is depending on

PED Changes:
NPP Dropped - Raptor you brewed some smooth NPP and it served me well over the last 10 weeks, I’ll miss it dearly (I still have 2 vials in my pepbox)
Test E dropped from 700mg to 525mg weekly
EQ dose changed to 15mg weekly
HGH down to 5iu

Diet Changes:
Calories dropped from 4500 daily to 4000 daily

Reason for the PED and Cal drops are I am continuing a growth phase and finished with Meet Prep. I don't need the additional PED and food for the recovery, conditioning was starting to get more fluffy than usual. Scales were progressing too quickly, want to grow until the very end of the year and have a tidy up starting in January if its needed to push for a meet by mid 2027

With lab sponsor @TheAsylum pulling out of EF due to the doxxing attempts he ahs mentioned in his thread. The log will cease to run from here on out, it will be elsewhere if you know where to look

Appreciate all the support in the time here!