Where Strength and Size are the only goals

Archive for November, 2013

Wednesday 27th November 2013

Bench 120kg x5x4x6, then 100kg x9 (90s rest)
Superset with DB Preacher Curls 12.5kg x12, 10kg x20

DB Decline 25kg x18x12 (60s rest), then back to the bar 100kg x4 (60s)

Machine Incline Lever Bench 30kg 15×12 (60s)

Sumo Deadlift Practice 150kg x2x2, 140kg x5

Lever Deadlift 200kg x10

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Saturday 23rd November 2013

Squat session:

60kg x10x10
80kg x8
100kg X6
120kg x4
140kg x4
160kg x2
180kg x2
200kg x1x1

Training today with two powerlifting record holders! Very inspiring session, thanks guys!!


Wednesday 20th November 2013

Bench 120kg x4x4x5, followed up with 100kg x12 (2 mins rest)

DB Decline Bench 20kg’s x20x20 (90s)

Incline Lever Bench 40kg x12x8x7 (60s)

DB Hammer Curls 17.5kg x12x10 (between first two bench sets)

Sumo Deadlift 140kg x3x3x7

Disappointing bench session today, felt really heavy, little twinge in my shoulder on rep 6, so stopped and did some lower weight volume training instead. Sumo deadlift today instead of conventional as thinking of entering a powerlifting competition and need the practice!


Sunday 17th November 2013

DB Pullovers 38kg x12x11 superset with chins x9x6 (30 secs between each exercise)

V Grip Pulldowns 80kg x8, 70kg x9, 60kg x9 (60s rest)

DB Row To Hip 30kg x12x11 (60s)

Cable Rows 50kg x20x15 (90s)

Smith Rack Pull 170kg x5, 130kg x10


Saturday 16th November 2013

DB Seated Shoulder Press 26kg x10x9, 24kg x7, 20kg x10x9 (90secs between sets)

Smith Behind Neck Press (seated) 35kg x8, 35kg x8x8

Close-Grip Bench 100kg x3, 90kg x6, 80kg x8 (last two paused) (90s)

Dips x15x13x11x9x7x5 (no rest – just as superset with abs)

Ab Sling Knees to Elbows x10 between every set for a total of 160 reps

Been having some shoulder issues again recently so threw in a shoulder & tricep workout today which showed up a weakness on my left side (from previous injury) – Going to bring back some direct rotator cuff work and more DB’s to sort it – I hope!


Wednesday 13th November 2013

Bench 117.5kg x5x5x7 (last two reps pause bench) followed with Seated Incline Lever Bench 50kg x11x8 (60s rest)

DB Hammer Curls 17.5kg x11x9 (between bench sets)

Deadlift 182.5kg x3+1 (double knee bend on last rep so only counting 3!)

Seated Cable Row 85kg x10x10x10x8 (90s rest)


Tuesday 12th November 2013

SPIN and Seated Leg Curl 60kg x20x12x10 (90s rest)


Saturday 9th November 2013

Seated Press 67.5kg x5x5x7

V Grip Pulldown (11) x15x13x11 (between press sets)

Dips x20x20x14 (60s)

Squat 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg x1 🙂

45 Degree Leg Press 200kg x10, 300kg 5, 400kg x5


Wednesday 6th November 2013

Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)

Machine Preacher Curl 20kg x15x12x10 (between bench sets)

Seated Cable Row 80kg x10x10x9x8 (60s)

Deadlift 182.5kg x3x2 (2 mins)


Tuesday 5th November 2013

SPIN and Seated Leg Curl 60kg x20x11x8