Powerlifting Training Log - Team TheAsylum

[PWRZ]

Alright lads (and ladies), I’ll try to keep this intro short and sweet.

Been logging on UGLT since departing from my powerlifting coach back in April 2026 to opt for self coaching.
Eventually moved over to EVO for some more exposure and got picked up by @TheAsylum to join his logger team, I have decided to branch out to EF to log here

About me:
Age: 30
Height: 183cm
Average Weight: Currently 97kg
Conditioning: Pics attached, trying staying relatively lean despite being a powerlifter (breaking the fat powerlifter stereotypes)
Current Phase: Powerlifting Meet Prep, Transition into Growth Phase post meet
Coach: Self coached at the moment

[Current PEDs]
@TheAsylum TEST E 525mg
@TheAsylum EQ 30mg
*Self Funded
@Onyx Labs MAST E 400mg
@Raptor Labs NPP 210mg

[Peptides & Extras]
@TheAsylum Cialis 20mg PWO
@TheAsylum Reta 1mg
@TheAsylum HGH 5iu ED
@TheAsylum SLU-PP-332 10mg ED

[Nutrition]
Pre/Post:
100g Rice Flour
100g Banana per meal.
40g Pitted Dates,
150g Frozen Blueberries
*Post Workout has 1 Scoop of Whey

Meal 3
180g Shredded Chicken Breast
250g Basmati Rice
100g Frozen Mix Veg
75g Kimchi

Meal 4-5
200g Beef Mince
100g Frozen Mix Veg
M4 - 400g Sweet Potato
M5 - 250g Basmati Rice

Macros and Calories are updated daily in my log entries, as are electrolyte intakes for the day.
But macros are ballparked at
Calories: 3,800 kcal
Protein: 237g
Carbs: 617g
Fat: 42g

Hydration & Electrolytes]
Sodium: updated daily in log
Potassium: updated daily in log
Magnesium: updated daily in log
Calcium: updated daily in log

• 4-5 Litres Water Daily
• 1 Litre Coconut Water

Supplementation
Calcium - Caltrate 1 Cap Daily
Folate - Blackmores Folate 1 Cap Daily
Omega 3 - Wagner Triple Strength Omega 3 Fish Oil 3 Caps daily

[Cardio]
Average 8-10k steps daily.
Tuesday through to Friday 2x15 min treadmill at 5.5km/h - 3 Incline
*Cardio is done primarily on my nightshifts at work, with additional Treadmill time (30 minute sessions) done on days where I’m not with my partner - I’m still a powerlifter at heart.

[Training Style - Split]
I am currently in powerlifting meet prep and 6 weeks out at the moment.

Split is currently 4 days per week in order of:
Deads - Legs
Bench - Push bias Upper (More Push focused with some Pull Accessories in)
Squats - Legs
Bench - Pull bias Upper (More Pull focused with some Push Accessories in)
Accessories are taken to 0-1 RIR.
4 days minimum between Deadlift and Squat days for adequate recovery

I love the block programming that I’ve given myself for this prep and as the weeks go on I find new ways to fine tune and improve the workouts via exercise selection and structure.

Current 1RM Lifts:
Squat: 225kg
Bench: 160kg
Deadlift: 250kg

Current Meet Total: 612.5kg at 103.4kg

With all that stuff out of the way, >> EVO log is attached << and the most recent log post is going to be posted to get this shit kick started.

 

[PWRZ]

SPONSORED BY @TheAsylum
Threema : 7VZYHWUA - ElementX: theasylum​

[Current PEDs]
@TheAsylum TEST E 525mg
@TheAsylum EQ 30mg
*Self Funded
@Onyx Labs MAST E 400mg
@Raptor Labs NPP 210mg

[Peptides & Extras]
@TheAsylum Cialis 20mg PWO
@TheAsylum Reta 1mg
@TheAsylum HGH 6iu ED
@TheAsylum SLU-PP-332 10mg ED

---

[Nutrition]
4100kcal | 638C | 62F | 237P

Hydration & Electrolytes]
Sodium: 3321 mg
Potassium: 5916 mg
Magnesium: 317mg
Calcium: 1326 mg

• 4.5 Litres Water
• 1 Litre H2coco

---

[Cardio]
Average 8-10k steps daily.
Tuesday through to Friday 2x15 min treadmill at 5.5km/h - 3 Incline
*Slight drop in cardio time to lower calorie expenditure

---

Deload Bench - Upper

Bench Press
120 × 5, 5
Incline Smith Machine
100 × 10, 10
Rear Delt Flyes
54 × 20, 20, 20
Cable Lateral Raises
0 × 0 (someone stole the cable cuffs at my gym)
Wide Grip Supinated Cable Rows
73 × 10, 10
Close Mag Grip Rows
73 × 10, 10
EZ Bar Curls
37.5 × 10, 10, 10
Single Arm Preacher Curls
15 × 10, 10
Tricep Vulcan Extensions
34 × 12, 12
Total Tonnage
11,601kg


[Notes]
So I got pretty fucking sick over the weekend, and only just recovered somewhat today.
To keep it short, a bad stomach bug. A lot of toilet trips
(In excess of 50 over 3-4 days, I was shitting out stomach bile for a whole day. Unable to eat much if at all)

Had a big emphasis on rehydration and violated my electrolyte, carb and water intake over the period to not fuck myself up and end up in hospital, an average person probably would have ended up in hospital I reckon hahah
As a result, I lost 5kg. Hoping the glycogen stores will replenish and its a short comeback but weighed in 92.7kg this morning. Hence the bigger calories mentioned above.

Today was my first session back in the gym, thank fuck it was deload. No Pre workout and reduced COR volume so I didn’t risk shitting all over the gym. Mixed my COR with Quick Oats for a slower digest, but felt flat as a pancake the whole session. Did what I could, got an alright pump but it is what it is.

In good news, Hamstring is back to full strength. Tomorrow’s session will feature some light Squats and Deadlifts to refamiliarise myself with the lifts again after basically 2 weeks off. (Tweaked hamstring 3 weeks ago on Leg Curl and then Deadlifts the following week)
Then the continued carbing up over the weekend to replenish and gain back what I lost, and we send it into the peaking block.

Post workout mask-ons attached

 

[ChewedSleek]

Great start to the log, bro. Sorry to hear about the stomach bug, a full day of spraying bile out the ass would not have been an enjoyable experience.

 

[PWRZ]

Great start to the log, bro. Sorry to hear about the stomach bug, a full day of spraying bile out the ass would not have been an enjoyable experience.

Came out of absolutely nowhere haha, fine one day and just cooked the next. Wasn’t contagious either since my missus didn’t get sick at all so no clue what it was. Just happy it’s over now, did some short term damage to the body and threw a big spanner into my training

 

[gar71]

Alright lads (and ladies), I’ll try to keep this intro short and sweet.

Been logging on UGLT since departing from my powerlifting coach back in April 2026 to opt for self coaching.
Eventually moved over to EVO for some more exposure and got picked up by @TheAsylum to join his logger team, I have decided to branch out to EF to log here

About me:
Age: 30
Height: 183cm
Average Weight: Currently 97kg
Conditioning: Pics attached, trying staying relatively lean despite being a powerlifter (breaking the fat powerlifter stereotypes)
Current Phase: Powerlifting Meet Prep, Transition into Growth Phase post meet
Coach: Self coached at the moment

[Current PEDs]
@TheAsylum TEST E 525mg
@TheAsylum EQ 30mg
*Self Funded
@Onyx Labs MAST E 400mg
@Raptor Labs NPP 210mg

[Peptides & Extras]
@TheAsylum Cialis 20mg PWO
@TheAsylum Reta 1mg
@TheAsylum HGH 5iu ED
@TheAsylum SLU-PP-332 10mg ED

[Nutrition]
Pre/Post:
100g Rice Flour
100g Banana per meal.
40g Pitted Dates,
150g Frozen Blueberries
*Post Workout has 1 Scoop of Whey

Meal 3
180g Shredded Chicken Breast
250g Basmati Rice
100g Frozen Mix Veg
75g Kimchi

Meal 4-5
200g Beef Mince
100g Frozen Mix Veg
M4 - 400g Sweet Potato
M5 - 250g Basmati Rice

Macros and Calories are updated daily in my log entries, as are electrolyte intakes for the day.
But macros are ballparked at
Calories: 3,800 kcal
Protein: 237g
Carbs: 617g
Fat: 42g

Hydration & Electrolytes]
Sodium: updated daily in log
Potassium: updated daily in log
Magnesium: updated daily in log
Calcium: updated daily in log

• 4-5 Litres Water Daily
• 1 Litre Coconut Water

Supplementation
Calcium - Caltrate 1 Cap Daily
Folate - Blackmores Folate 1 Cap Daily
Omega 3 - Wagner Triple Strength Omega 3 Fish Oil 3 Caps daily

[Cardio]
Average 8-10k steps daily.
Tuesday through to Friday 2x15 min treadmill at 5.5km/h - 3 Incline
*Cardio is done primarily on my nightshifts at work, with additional Treadmill time (30 minute sessions) done on days where I’m not with my partner - I’m still a powerlifter at heart.

[Training Style - Split]
I am currently in powerlifting meet prep and 6 weeks out at the moment.

Split is currently 4 days per week in order of:
Deads - Legs
Bench - Push bias Upper (More Push focused with some Pull Accessories in)
Squats - Legs
Bench - Pull bias Upper (More Pull focused with some Push Accessories in)
Accessories are taken to 0-1 RIR.
4 days minimum between Deadlift and Squat days for adequate recovery

I love the block programming that I’ve given myself for this prep and as the weeks go on I find new ways to fine tune and improve the workouts via exercise selection and structure.

Current 1RM Lifts:
Squat: 225kg
Bench: 160kg
Deadlift: 250kg

Current Meet Total: 612.5kg at 103.4kg

With all that stuff out of the way, >> EVO log is attached << and the most recent log post is going to be posted to get this shit kick started.

Welcome to Elite brother, great start to the log, plenty of detail, you’re a jacked powerlifter brother, looking real good
And I hope you’re feeling better !!!

 

[ChewedSleek]

Came out of absolutely nowhere haha, fine one day and just cooked the next. Wasn’t contagious either since my missus didn’t get sick at all so no clue what it was. Just happy it’s over now, did some short term damage to the body and threw a big spanner into my training

Food poisoning maybe?

 

[PWRZ]

Food poisoning maybe?

Was my original assumption but no nausea/vomiting, so kind of crossed that off the list
Felt 100% the entire time minus the GI issues

Welcome to Elite brother, great start to the log, plenty of detail, you’re a jacked powerlifter brother, looking real good
And I hope you’re feeling better !!!

Appreciate it, still got more work to do and a lot more muscle and strength to add on over this meet prep/growth phase.
The log is a bit lackluster at the moment being deload week, Primary SBD entries have embedded videos attached with face blacked out so can see how the lifts moved from different angles. So just stay tuned for the coming entries