Monday 30th June 2014
Press 70kg x5x5x5x5x7
Weighted Chins 24kg x5x5x5x5x6 (between press sets)
EZ Curls 30kg x10x10x10x10x10
Lat Raise 7.5kg x15x15x14 (superset with rear flyes)
Machine Rear Delt (5) x15x15x10+5 (superset with lat raise)
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Sunday 29th June 2014
Deadlift Practice – Had a technique session with Paul today – Then did some bottom half deadlifts with a 3 second hold at knees – 100kg x5x5, 120kg x5x5, 140kg x5x5 followed by chin-ups and ab-sling knee raises for 4 sets
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Friday 27th June 2014
V Pulldown (15) x9, (11) x12+4+4 RP (60 secs rest)
Shrugs (Explosive) 140kg x40 (In a rest pause style, no letting go of the bar), 105kg x35 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (60s rest)
Standing Calf Raise 130kg x12x9x7 (60s rest)
Leg Press Toe Press 240kg x12x10 (60s)
Seated Calf Raise 145kg x20, 167.5kg x10 (90s rest)
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Wednesday 25th June 2014
Another training session with Paul Murphy, today was Pause Box Squats, Stiff-legged Good Mornings and Bench
Pause Box Squat onto 12″ box 120kg x3, 130kg x3x3x3x3, 135kg x3
Box Squats onto 12″ box 165kg x3 (knee wraps)
Stiff Legged Good Mornings (dead stop on pins at the bottom) 40kg x3, 60kg x3x3, 70kg x5
Bench 80kg x5, 100kg x5, 120kg x4x4, 100kg x5 – Shoulder tendonitis playing up today, starting the ‘Fix My Shoulder Pain by Rick Kaselj’ ASAP, only got 10 weeks till the meet 
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Monday 23rd June 2014
Deadlift 127.5kg x5, 145kg x3, 162.5kg x8
Good Mornings 45kg x10x10x10x10 (60s rest)
Bent Over Row 75kg x10x10x8, 70kg x8 – Lower back shot from last 2 movements, may replace these with T-Bar or Cable Row next session.
Lying Leg Curl (5) x11, (4) x11, (3) x11x10 (Superset with Ab Wheel) – Machine needs oiling, although added resistance was a challenge!
Ab Wheel x12x12x10x9 (Superset with Leg Curls)
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Friday 20th June 2014
Press 57.5kg x5, 65kg x3, 72.5kg x7 then a drop set of 55kg x7 (60s rest)
DB Press 20kg x10x10x9x8x7
EZ Curls 30kg x10x10x10x10x8 (30s rest)
Machine Rear Delt (6) x10x10x10x10 (superset with lat raise)
DB Lat Raise 7.5kg x10x10x10x10 (superset with rear delt) – 60s rest, stopwatch started at end of rear delt reps, but lat raise then performed so approx 30s between supersets
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Wednesday 18th June 2014
Squat 120kg x5, 137.5kg x3, 152.5kg x8 – Happy with that 7.5kg increase from last week with same reps 🙂
45 Degree Leg Press 260kg x10x10x10x13 (60s rest)
Weighted GHR 10kg on chest x10x10x10x10x10 (30s rest)
Captains Chair Knee Raise (5kg plate between knees) x10x10x10x10x10 (30s)
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Monday 16th June 2014
Bench 95kg x5, 107.5kg x3, 120kg x9 then a drop set of 90kg x8 (60s rest)
DB Bench 30kg x10x10x9x9x9 (60s rest)
Deadlift 120kg x3, 135kg x3, 155kg x9
Lever Row 75kg x12x12x12x12x11 (60s)
Pushdowns (5) x100 (70+30)
Face Pulls (5) x100 (60+20+20)
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Friday 13th June 2014
Press 55kg x3, 62.5kg x3, 67.5kg x9 then drop set of 55kg x8 (60s rest)
DB Press 22.5kg x10x9, 20kg x10, 17.5kg x9x9 (60s)
EZ Curls 30kg x10x10x10 (60s)
DB Rear Raise 12.5kg x10x10x9 (superset with lat raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (superset with rear raise then 60s rest)
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Wednesday 11th June 2014
Squat 115kg x3, 130kg x3, 145kg x8
45 Degree Leg Press 250kg x10x10x10x12
Glute/Ham Raise x10x10x10x10x10 (30s rest)
Captains Chair Knee Raise x10x10x10x10x10 (30s)
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Monday 9th June 2014
13 Weeks out from meet – I’ll be using Wendlers 531 for powerlifting template. Following the Off-Season for mass template until 8 weeks out, then 8 weeks to prep!
Bench 90kg x3, 100kg x3, 122.5kg x7, followed by 90kg x9 (after 60 secs) – Was meant to be only 112.5kg on last set, but hadn’t realised I’d used 10’s instead of 5’s on the bar! though it felt heavy today:-)
DB Bench 30kg x10x10x10x9x9 (60s rest)
Lever Row 75kg x12x12x12x12x10 (60s)
Pushdowns (5) x100 (65+25+10 RP)
Face Pulls (5) x100 (56+17+15+12 RP)
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Saturday 7th June 2014
Deadlift 140kg x5, 160kg x2, 180kg x1, 185kg x1, 190kg x1
Good Morning 40kg x10x10x10x10 (60s rest)
Yates Row 80kg x10x10x10x10 (30s)
Explosive Shrugs 130kg x40 (rest-pause in hang position) followed by DB Shrug & Hold 3 secs 42kg x10x10x8 (90s rest)
Seated Leg Curls 50kg x12, 45 x12x12, 40kg x12 (60s rest)
Ab Sling Knee to Elbows x12x12x12x12 (60s)
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Friday 6th June 2014
Press 85kg x1, 70kg x6, 60kg x6 (60s rest)
DB Standing Overhead Press 25kg x10, 22.5kg x9, 20kg x9x8x7 (60s)
EZ Curls 25kg x10x10x10x10x10 (60s)
DB Rear Raise 10kg x10x10x10 (Superset with Lat Raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (Superset with Rear Raise)
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Wednesday 4th June 2014
Squat 105kg x5, 120kg x5, 137.5kg x10
Leg Press 240kg x10x10x10x12 (60s rest)
Glute/Ham Raise x10x10x10x10x10x10 (Superset with Knee Raises)
Hanging Knee Raise x10x10x10x10x10 (Superset with GHR)
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Monday 2nd June 2014
Bench 130kg x3x3x3, 60s rest then 100kg x10 – Went for an extra one but ended up leaving the bar on the pins, see vid! And that’s why I use the cage 🙂
DB Bench 30kg x10x10x10x9x8 (60s rest)
Lever Row 75kg x12x12x12x11x9 (60s)
Pushdowns (5) x100 (60+25+15)
Face Pulls (5) x100 (55+15+15+15)
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Friday 30th May 2014
Deadlift 100kg x5, 120kg x5, 140kg x5, 150kg x2, 160kg x4 (2 mins)
Cable Row 75kg x12x12, 70kg x12, 60kg x12x9 (60s)
V Grip Pulldowns (10) x12x12x12x12x11 (Superset with Viking Press)
Viking Press 70kg x10x8, 60kg x9x7x7 (Superset with Pulldowns)
Explosive Shrugs 140kg x40
BE HENCH 