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W5D4 Comp Bench 160 x1 @8 140 x5 @7 132.5 x5x4 @6-7 LBBS 160 x4x4 @sub6 Pulldowns 110 x15x3 DB Incline Flies 20 x12x3 Bicep Curls 40 x15x3 Overhead tricep extensions 55 x15, x12, x12 https://www.instagram.com/p/CIXpNKZgdhZ/?utm_source=ig_web_copy_link

W5D3 Comp Deadlifts 240 x4@9 215 x4x4 @6-7 HB Pause Squat 160 x4x4 @6-7 SSB Bulgarian Split Squats - These gave a great little quad pump! 45 x12x3 Banded Good Mornings 3x15 GHR 3x10 https://www.instagram.com/p/CIVEzsJAnjJ/?utm_source=ig_web_copy_link

W5D2 Spoto Press 162.5 x1@8.5 140 x4x5 @6-6.5 Barbell Row 80 x12 @6 85 x12 @6 90 x12 @7 Tate Press 22.5 x12x3 @6-7 EZ Bar Curls 30 x12x3 @7-8 DB Lateral Raises 10 x15x3 @7-8

W5D1 Comp Squat 195 x5 @6 185 x5x5 @sub6-6 DB Shoulder Press 40 x12x3 RDLs 130 x12x3 CGBP 100 x12x3 @6-7 Leg Extensions 68 x20x2

W4D4 Comp Bench 160 x1@8.5 130 x4@5 120 x4x4 (clustered as 4-4, 4-4) LBBS 170 x4x3 @sub6 Chest Supported Rows 30 x12x3 DB Incline Flies 20 x15x3 EZ Bar Bicep Curls 25 x15x3 Tricep Pushdowns 50 x15x3

W4D3 Starting to adjust to early morning training again Comp Deadlift 240 x3 @8 215 x3x4 @6 High Bar Pause Squat 155 x3x4 @6 Reverse Hyper 55 x15x3 DB Step Ups 15 x12x3 DB RDLs 45 x12x3

W4D2 Spoto Press 160 x1 @8 140 x3x5 @6-6.5 Pulldowns 105 x15x3 Incline DB Press 40 x12x3 Overhead Cable Tricep Ext 60 x12x3 Bicep DB Hammer Curls 15 x15x3

British Qualifier Prep W4D1 Comp Squat 190 x4 @sub6 - This top set felt really dialled in technically. 180 x4x5 @sub6 2ct Pause Deadlift - Not so technically dialled in. A bit sloppy and all over the place these! 200 x4x2 @6-7 DB Seated OHP 35 x12x3 Platz Squat - Quad Pump!! 100 x15x2...

W3D4 Comp Bench 157.5 x1 @8 130 x3 @6 122.5 x3x5 @sub6 Squat w/belt 165 x3x3 @sub6 Pulldowns 98 x15x3 Arnold Press 25 x15x3 Preacher Curls (Single arm DB) 15 x12x3 Triceps Pushdowns 50 x15x3 Quite enjoying the extra BB accessories at the moment. I think I mistake I have made in my...

W3D3 Upping the frequency of Squat to 3x per week, all be it this day is low volume, low intensity Comp Deadlift 235 x2 @7 215 x2x4 @6 Mixed grip just doesn't feel right, going back to hook grip next week HB Pause Squat 150 x2x4 @5-6 Reverse Hyper Ext 40 x15x3 Bulgarian Split Squats 35...

British Prep Qualifier W3D2 Day 2 from now on will be a bench variation, with upper body BB accessories. Goal being to add some mass, while keeping the overall loads lighter to act as some recovery from the squats and deadlifts on day 1 Spoto Press 160 x1 @8.5 135 x3x5 @5-6 Incline DB Bench...

British Qualifier Prep W3D1 Slight reduction in intensity today, to allow myself to adjust to early morning training. Also some more emphasis on accessories to try and build some fitness and muscle back up Comp Squat 185 x3 @sub5 170 x3x5 2ct Pause Deadlift (Using these to re gain some...

Comp Bench 140 x1 150 x1 160 x1 @7.5 170 x1 @9.5 150 x3x2 2ct Pause Deadlift 190 x1 210 x1 230 x1@8 190 x3x3 Chin Ups BW x10 BW x7 DB Lateral Raises 7.5 x12x3

Scaled back Training this morning and basically did what I felt like. Struggling to get motivated that early. Hopefully Ill start to adjust to it soon HB Squat 160 x1 180 x1 @7 140 x5x3 Pin Press 160 x1 160 x2 (failed third rep) 145 x3x3

W2D2 Deadlifts just felt off today, maybe its due to the early morning, maybe its due to squats yesterday, maybe technique or a combination of all 3 but deadlifts are significantly down from where they have been. Hopefully we can turn this back around again soon Comp Deadlift 200 x1 220 x1 225...

Yeah we're under lockdown, i dont fully know the rules about using a gym while its closed, so probably best i get in and out before anyone knows ive been there lol According to the government we are allowed outside to exercise, and can only go out for essentials and work. I think its ok, but...

British Qualifier Prep (If it ever goes ahead) W2D1 Comp Squat 207.5 x5 @8.5 (5 Rep PB) 165 x5x4 @sub 6 (loose wraps) Comp Bench 145 x5 @8.5 125 x5x6 @sub6 - Moved back to flat foot positioning on back off sets, felt a bit more stable and gave better leg drive. Had to be at the gym by 7am to...

If you decide to try early mornings again, start light and easy with minimal volume and slowly add more as you get accustomed to it. That should stop the feeling wiped put all day effect

Like anything, you adapt to it, and if you can overcome the initial hurdle of getting out of bed for the first week or two it becomes a new habit Yeah i try and eat something. This morning was slice of toast with Jam and 300ml orange juice, so many simple carbs. Just enough to give me some kind...

Comp Prep W1D4 Wow!!! Getting up at 4:45am to train under the cover of darkness was a shock to the system. The good news is the owner of the gym has allowed me use of the gym early morning, bad news is training at 5am after 2years of evenning training sucked. But better to train than not to...