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Long time lurker here on the site, there is some really good quality info! 🙂

The more I train over time (natural competitive bodybuilder of 15years ) , the more Im interested in simplifying things and making them more efficient accordingly…to the point I have come almost fullcircle training 4 days only a week and full body-type splits etc

As such I am especially interested in your “Rule of 24” and am wondering if you have anything I can refer to specifically or in a research context that further expands upon your observations when you say?…

“Many years of talking and reading have led me to the conclusion that 24 reps in whatever combination you wish to program is a valid method of increasing size and strength”….

Or whether this topic is covered in greater detail perhaps in your Ebook?

One way or the other, I find it a fascinating topic 🙂

Many thanks
Rede Frisby
http://www.redefrisby.com

Age: 26
Weight: 118.5 kg

Squat:
1st: 320, 3 whites – Straight to lockout.
2nd: 337.5, 2 reds – Not quite deep enough. Weight felt good.
3rd: 350 (5k PB), 3 whites – Sunk this one a bit deeper, good drive through to lockout.

Bench:
1st: 210, 3 whites – Good speed.
2nd: 217.5, 3 whites – Felt the same as the opener.
3rd: 222.5 (5k PB), 3 whites – Good speed here too, easier than expected.

Deadlift:
1st: 300, 3 whites – Good speed.
2nd: 312.5, 3 whites – Felt grip slipping a bit in my right hand, just managed to hold on enough to get the down signal.
3rd: 320 (5k PB), 3 whites – Gripped like hell and pulled like hell. New NZ Record.

Total: 892.5k – 20k PB, 1st in the 120k class (both the Oceania & Commonwealth). 892.5 is also a new NZ Record total in the 120k class.

I’m very happy with the result. There was a bit left in the tank on each lift, especially the squat.
A big thanks to team Getstrength for the immense help on the day.

Thanks for reading my training log, I’ll be taking a break from competition so I won’t be updating this unless I decide to compete again. Cheers!

Squat: BARx6x2, 70x5x2, 120×4, 170×3 ( belt), 220×2 ( 46 cent bottoms), 265×1 (straps up & 80% wraps), 305x1x2 (90% wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 140×1, 180×1 ( 52 S-Kat), 207.5x1x2
Sumo dead: BARx6, 60×6, 100×5, 140×4, 180×3, 220×2 ( belt), 260×1 ( 46 velocity bottoms), 300x1x2 (straps up)

Training summary for 25th – 28th November.

Squat: BARx6x2, 70x5x2, 120×4, 170×2 ( belt), 220×2 ( 46 cent bottoms), 260×1 (straps up & 80% wraps), 290×1 (90% wraps), 320x1x2 (comp wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 140×1, 180×1 ( 52 S-Kat), 210x1x2

Heavy work is done, de-load now until comp.

10/11

Squat & Bench:

Squat: BARx6x2, 70x5x2, 120×4, 170×3 ( belt), 210×2 ( 46 cent bottoms), 250×2 (straps up & 80% wraps), 285x2x2 (90% wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 135×2, 170×2 ( 52 S-Kat), 197.5x2x2

Stretching: 25 mins

12/1

Accessory work:

Olympic squat: up to 195x3x2 ( belt)
MG bench: up to 140x3x3
Romanian dead: up to 200x3x3 ( belt)
Cambered bar prone row: 60×8, 90x5x3
Ab roller: 4 sets 14 reps

Stretching: 25 mins

14/11

Deadlift & Acessory:

Sumo dead: BARx6, 60×6, 100×5, 140×4, 180×3, 220×2 ( belt), 250×2 ( 46 velocity bottoms), 280x2x2 (straps up)
Pause squat: 60×5, 100×4, 140×3, 190x2x2 ( belt)
Seated cable row: 60×6, 80x6x3
Dumbell curl: 20x8x4
Hanging leg raise (short pause): 4 sets 10 reps

Stretching: 20 mins

Day 4:

Dips: 4 sets 6 reps
Standing log press: 45×8, 65×6, 85x5x3
WG pull down (behind neck): 5 sets 6 reps up to 70k 4 #2 bands
Hammer curl (short pause): up to 20x8x4
Decline oblique crunch (2 sec pause): 4 sets 10 reps

Stretching: 5 mins

Only 3 weeks until the comp.

Day 3:

Sumo dead: BARx6, 60×6, 100×5, 140×4, 180×3 ( belt), 220×2, 260×2 ( 46 velocity bottoms), 260x2x2 (straps up)
Pause squat: 60×5, 100×4, 140×3, 180x3x3 ( belt)
Reverse hyper (40kg): 4 sets 8 reps
Hanging leg raise: 4 sets 9 reps

Stretching: 25 mins