Thursday 14th March A Floor press 4 x 5 x 90kg B1 Squat High bar 5 x 4 x 160kg B2 Spoto press 4 x 4 x 95kg C Pause squat High bar 3 x 4 x 155kg D1 GHR 3 x 10 with black band D2 Push-ups 3 x AMRAP - 38,32,30 D3 DB row 3 x 12/side x 27.5kg -- 92.8kg (new low) today.

Monday 18th March High bar squat 5 x 6 x 165kg I had flexibility to add weight but this was enough volume/pain without doing that! Pause squat 3 x 8 x 142.5kg Box squat 3 x 12 x 132.5kg One of the hardest squat sessions I can remember doing. This was serious. -- 92.6kg today.

Tuesday 19th March A1 Snatch grip DL 4 x 5 x 145kg A2 Bench press 1 x 3 x 105kg 2 x 3 x 110 1 x 3 x 115 1 x 3 x 110 B1 Block pull 4 x 3 x 190kg B2 Feet-up push-ups 4 x 30 C1 GHRs 3 x 10 C2 DB tricep extension 3 x 10 C3 DB bicep curl 3 x 10 -- Thursday 21st March A DB floor press 4 x 15 x 25kg B1 Pause squat 5 x 4 x 160kg B2 Spoto press 4 x 8 x 90kg C1 Tempo squat 3 x 4 x 155kg C2 Hanging leg raise 4 x 12 C3 DB OHP 4 x 15 x 17.5kg C4 DB row 4 x 10/side x 30kg

Saturday 23rd March A Deficit DL 1 x 200kg 1 x 210 1 x 220 1 x 220 1 x 227.5 (= to my comp PB from the floor, moved much faster than it did in competition too) B DB bench 100 reps in AFSAP 61, 39 with 22.5kg DBs C1 Row 4 x 12 x 100kg C2 DB pinch 4 x 15 secs/hand C3 1-arm BB hold 4 x 15 secs/side -- 92.1kg today

Tuesday 26th March A1 Snatch grip DL 4 x 5 x 150kg A2 Bench press 2 x 3 x 107.5kg 2 x 3 x 110 1 x 3 x 107.5 B Deficit DL 4 x 4 x 175kg C1 Lat pulldown 4 x 10 C2 Cable curls 4 x 15 C3 Cable pushdowns 4 x 10

Thursday 28th March A1 Larsen press 4 x 5 x 95kg A2 SSB squat 5 x 3 x 153.5kg B1 Spoto press 4 x 6 x 95kg B2 Paused SSB squat 3 x 5 x 143.5kg C1 GHR 3 x 10 C2 Push-ups 3 x AMRAP C3 DB row 3 x 10 -- Saturday 30th March A Deadlift 5 x 4 x 185kg (straps) B DB bench 100 reps in AFSAP 25kg DBs 35, 30, 25, 10 C Row 4 x 8 x 100, 105, 110, 110kg -- 91.5kg bodyweight this morning.

Monday 1st April A Squat High bar 1 x 2 x 175kg 2 x 2 x 180 Low bar 1 x 2 x 180 1 x 2 x 185 B Paused squat High bar 3 x 4 x 160kg C High bar squat 3 x 6 x 155kg D1 GHR 2 x 10 x BWT D2 Plank 2 x 45 secs D3 DB curl 2 x 10 x 15kg -- January 5th vs March 31st

GEORGE!!!!! I am good thanks mate, how are you? It's been a while! The weight difference in those pics is 100.6kg in Jan (220 lbs ish), and 92ish (203 lbs?) for the one from last week (don't remember the exact amount). I was 90.9kg today. -- Forgot to log my sessions this week. Wednesday 3rd April A1 Snatch grip DL 4 x 5 x 155kg (straps) A2 1-board bench press 5 x 4 Don't remember numbers, first set was 100kg, top set was 110kg, I think I did 2 at 105 and 2 at 110? B Deficit DL 4 x 2 x 180kg Thursday 4th April A1 1-board Larsen press 4 x 4 x 97.5kg A2 SSB squat 5 x 3 x 158.5kg B1 DB floor press 4 x 10 x 30kg B2 SSB Good Morning 3 x 10 x 101kg C1 Hanging leg raise 3 x 10 C2 DB OHP 3 x 12 C3 DB row 3 x 10/side Saturday 6th April A Deadlift Hook grip: 3 x 192.5kg 3 x 202.5 3 x 212.5 3 x 222.5 (PB) (490 lbs ish) 3 x 192.5 (straps) B1 Row 4 x 6 @ 105-112.5kg (don't remember numbers) B2 DB OHP 4 x 8 B3 DB tricep extension 4 x 10

I'm pretty good, it has been a while, huh? I was totally thinking ~20 lbs (8kg?) of fat loss from those pictures. Nice job! Do you have a goal weight?

I guess my goal weight is 93kg, because that is my powerlifting weight class (currently). So in the medium/long-term, I want to be bulking up to 93kg, but in the short-term I have to diet down further before I can do that effectively. I may well lose another 5-10kg before I start going back up again. The next class down is 83, but I think I'm a bit too tall for that class, and I think I'd be at a level of leanness which would not give much leeway for making weight.

Monday 8th April A Squat All high bar 10 x 120kg 10 x 125 10 x 130 10 x 135 10 x 140 B Tempo squat 5 count down, 1 pause, slow-ish up 3 x 8 x 125kg C Good Morning 3 x 10 x 100kg -- Good quad pump after that! 90.2kg bodyweight yesterday, 90.5 today.

Tuesday 9th April A1 Snatch grip DL 3 x 8 x 110kg A2 1-board bench press 1 x 12 x 80kg 1 x 12 x 85 3 x 12 x 90 B RDL 3 x 12 x 122.5kg C Pull-ups Bodyweight x 8, 7, 6, 6 D Cable bis & tris 4 x 12 & 15 respectively -- Coach has obviously decided that I've had fun for long enough and it's time to build a base again. He's threatening me with 4x20s next week I suspect that wouldn't be so bad for bench and DL, but miserable for squats. Weighed 90.9kg today. I usually spike a little bit after back-to-back training days (i.e. higher carb days). Rest day today, so hopefully it'll come back down again tomorrow morning. I'm shooting to break 90kg by Easter weekend, as we're going on a week's vacation then so I'll be taking a well-earned diet and training break. -- This was after squats on Monday. Glorious pump:

Thursday 11th April A Close grip bench press 4 x 10 x 80kg B1 Paused Buffalo bar squat 5 x 8 x 132.5kg B2 DB floor press 4 x 12 x 30kg C Buffalo bar box squat 3 x 12 x 125kg -- 90.8kg today. Looks like 90.2 on Monday was a bit of a freak, I've been stable between 90.5 and 90.9 the rest of the week. Past patterns suggest I'll drop into the low 90s/high 89s early next week and then stabilize there again.

Saturday 13th April A Block pull 5 x 12 x 147.5kg (straps) B1 Row 4 x 8 x 110kg (from memory B2 Push-ups 4 x AMRAP Something like 40, 35, 35, 35 B3 GHR 4 x 10 x BWT C Pull-ups 8 x 3 -- Monday 15th April A Squat 1 x 12 x 125kg 1 x 12 x 132.5 2 x 12 x 140 B Paused squat 3 x 8 x 125kg C Tempo squat 5-1-3ish 3 x 6 x 125kg D1 GHR 4 x 10 x BWT D2 Plank 4 x 45 secs D3 Curls 4 x 12 x 15kg DBs -- Tuesday 16th April A1 1-board bench press 1 x 10 x 80kg 1 x 10 x 90 3 x 10 x 100 B1 Close grip bench press 3 x 8 x 80kg C1 DB floor press 1 x 20 x 22.5kg 2 x 20 x 25kg A2, B2, C2 Pull-ups 10 x 5 D1 DB OHP 2 x 10 x 20kg 1 x 10 x 17.5 D2 DB tricep ext 1 x 10 x 30kg 1 x 9 x 30kg 1 x 6 x 27.5kg Triceps absolutely toasted D3 DB fly 3 x 15 x 10kg D4 Side planks 2 x 20 secs/side -- 90.0kg today.

I'm working remotely with a coach who is based in the US. Started with him last February, have made big progress since. 50kg on my total between Jan '18 and Oct '18, and probably at least another 25-30kg since then. My goal for this year is to compete in the final quarter of the year and total 625kg, which will qualify me for the British senior nationals next year. Then the following year I will be in the M1 category, where last year a 648kg total was enough for 1st place. A top 2 placing at nationals gets you in the mix for international selection...