Where Strength and Size are the only goals

Archive for May, 2014

Wednesday 28th May

Bench 127.5kg x4x3x5 (2mins rest), followed by a dropset of 100kg x8 (60s)

DB Bench Press 30kg x10x10x10x10 (superset with Lever Row)

Lever Row 70kg x12x12x12x12 (superset with DB Bench)

Tricep Pushdowns (5) x100 (50+20+20+10)

Face Pulls (5) x100 (50+20+15+15)


Powerlifting.. It’s time to compete!

I’ve been toying with the idea of competing for a while but after getting ill in February it put a stop to any pipe dreams and up till now I’ve just been working back up to previous strength levels. However …

Had a great training session Saturday with the current World Champion and holder of several records Paul Murphy and the tank Aaron Hosking (who hit a massive 370kg squat – see vid). I squat up to 180kg with belt only, and then hit 190kg x2 and 200kg x1 with knee wraps – Paul was very encouraging and is convinced I have ‘a lot more in the tank’ and has offered to help coach me and to compete in September! What a result! I have decided to take him up on this and am now planning on entering that meet coming in just a few months.

A bit sore over Sunday and Monday so just enjoyed some time with the family over the bank holiday. This week I’ll be starting the shift in training over specifically to powerlifting, however my interests are still in strength and size so will continue to post as regularly as I can and get some more articles out there – click here to read previous articles.

Friday 23rd May 2014

DB Pullover 40kg x12x12 (2 mins rest)

Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)

T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)

Deadlift & Sumo Deadlift up to 140kg – technique practice

Rack Pull 220kg x5

8 Week Back Focus Results

After 8 weeks the back focus is finished, I’m happy with the results as there has been some definite improvement both in strength and aesthetics.

Initial measurements on 24th March 2014 in black and final measurements on 19th May 2014 in red

Chest/Lats 43″ – 44″

Waist 36″ – 35½”

Hips 43″ – 42″

Thigh/Quads 24″ – 24½”

Calf 15¾ – 15¾

Bicep 15½ – 15¾

Weight 89.7kg – 88.1kg

So to summarise – Weight has stayed roughly the same, but inches have been gained or lost in all the right places! (except the good old calves which have remained stubbornly the same despite regular training that I wasn’t previously doing … grrrr!) Traps have become more pronounced as planned and also gained a ¼ inch on my arms – which is nice 😉

Comparison Rear Comparison Side

Wednesday 21st May 2014

Cable Row 90kg x10x10x10x10 (90secs rest)

Bench 125kg x4x3x5, 60s rest then 100kg x9

Face Pulls (7) x25x25 (between bench sets)

Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)

Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)

Squat practice, heavy singles up to 170kg

Friday 16th May 2014

Lever Row 85kg x15x14x9x7 (90s rest)

Shrugs (Explosive) 132.5kg x40 (25 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)

Standing Calf Raise 130kg x11x8x8 (60s rest)

Leg Press Toe Press 230kg x12x10 (60s)

Seated Calf Raise 147.5kg x19, 167.5kg x9 (90s rest)

Wednesday 14th May 2014

Cable Row 90kg x10x10x9x8 (90s rest)

Bench 122.5kg x5x5x6, then 100kg x8

Seated Alt. DB Curls 15kg x11, 12.5kg x14 (After each bench set)

Face Pulls (7) x20x20 (After each bench set)

Viking Press 90kg x6, (60s rest) 40kg x14

Squat 165kg x4

Monday 12th May 2014 – Back Focus Week 8

T Bar Row 62.5kg x10x10x10x9 (60s rest)

Shrugs (Explosive) 130kg x40 (22 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)

Standing Calf Raise 127.5kg x12x10x8 (60s rest)

Leg Press Toe Press 230kg x12x10 (60s)

Seated Calf Raise 145kg x20, 165kg x10 (90s rest)

Saturday 10th May 2014

Bench 120kg x5x5x7, followed up with 100kg x7 (after 60s rest)

Seated Alt. DB Curls 15kg x10, 12.5kg x12 (between bench sets)

Face Pulls (6) x20x20 (between bench sets)

Viking Press 90kg x5, 40kg x13 (60s rest)

Squat up to 165kg x2

Trying a few different bicep exercises lately, still trying to find one I like, I’m just not a fan of curls! (weird, I know). Viking Press still going up and up even after benching, so happy with that! Squats felt OK today, hip getting better – suffered from yesterdays PR on Rack Pull though, lower back was too shot to get any more than 2 reps so racked it. 😦


Friday 9th May 2014

DB Pullover 40kg x12x12 (2 mins rest)

V Grip Pulldown (15) x9, (11) x12 (60s rest)

Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)

Rack Pull 205kg x15

Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)

Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)

Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!

🙂 🙂 🙂