Where Strength and Size are the only goals

Archive for June, 2014

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)


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

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)

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 :-/

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)

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

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)

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)

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)

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)