Friday 4th July 2014

Started a new wave of training to lead me up to the meet in September as advised by my coach – World Champion Paul Murphy – He has also advised I enter at 82.5kg instead of 90kg so going to have to drop a bit of weight! The program has hints of Westside training about it, with max, speed and reps days. It starts with Deadlift:

Deadlift (max)

Deadlift 160kg x2x2x2x2x5 (approx 2 mins rest)

Rack Pull (from knee) 187.5kg x3x3 (2 mins)

2″ Defecit Deadlift 127.5kg x6x6 (2 mins)

Lat Pulldown (10) x15, (9) x13, (8) x14x11 (60s rest)

BB Shrug 140kg x9, 130kg x10x10 (60s)

Chin-ups x10x9x8 (60s)

Bit of a change to what I’m used to! A lot more volume so found the assistance harder than usual but overall felt good! Bench next session 🙂

Week 1 – Current weight 90.4kg