3 Weeks to the World’s
Week 6 – Back to normal now and looking to get as much quality workouts in this week as I can, they will be my last heavy sessions before the meet. Weight is holding nicely at around 83kg so I will not need to cut this time which should hopefully translate to some better numbers on the platform. Just finalising all the details this week and looking forward to getting out there 🙂
Deadlift – Did some speed work with sets of 2 @ 157.5kg and minimal rest, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Barbell Shrugs, Farmers Walks and Chin-ups
Bench – Up to 125kg x2, then singles at 130kg and 135kg. Put on bench shirt and hit 150kg, 160kg and 165kg (?) chased it up with Pulldowns, DB Rear Raises & Chin-ups
Back/Shoulder Session – Pullovers, Viking Press, Chest Supported Plate Lever Rows, Wide Grip Pulldowns and Cable Reverse Flyes
Squat – Working out our openers and attempts. I worked up to 220kg again, much more comfortable in my suit now. I’ll be opening at 195kg, then 215kg, then 220kg+ depending how the last 2 felt!
Bench I’ll open at 155kg, then 160kg, then 165kg+ and Deadlift 190kg, 202.5kg and then 210kg+ – It’s only really my openers that will remain constant. The succeeding lifts will depend on how I’m feeling on the day but I’m hoping to get 9/9 lifts this time 😉
4 Weeks to the World’s
Week 5 – So, rough as dog Sun/Mon/Tues this week, nothing like a bit of D&V 😉 Felt low all week, and when I met up with the guys Saturday for squats I didn’t do too bad, but still wasn’t fully recovered and couldn’t push myself as hard as I would have liked.
Deadlift – worked up to 190kg x2, then singles at 195kg and 200kg – tried lifting in my squat suit as some people find it helps, but couldn’t get in the right position to pull, still managed to get 220kg over my knees but couldn’t lock out. Followed up with Pulldowns, Shrugs, Farmers Walks and Chin-ups
Bench – Up to 120kg x5, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises & Chin-ups
Squat – Did some reverse band squats in the monolift with the Pembrokeshire Powerlifters, got up to 240kg, attempted 260kg but just didn’t have it in me and re-racked after a little half squat. Also being a bit of a minge with knee wraps pinching so going to have to ‘man up’ for the world’s!
5 Weeks to the Worlds!
Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.
Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.
Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups
Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises
Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows
A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!
6 Weeks to the Worlds
Week 3 – 531 week
Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins
Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls
Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats
Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins
Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg 🙂 – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!
Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1
7 Weeks to the World’s
Week 2 – 5’s week
Deadlift – worked up to 152.5kg. Assistance was some Good Mornings, Ab sling knee raises, DB Rows and pulldowns
Bench – Up to 105kg, then Close-Grip Bench, Pause Bench, DB Bench, Chin-ups, Face pulls and pushdowns
Squat – Up to 142.5kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises
Bench/Board Press – Machine Lever Bench, Pendlay Rows, Dips, Curls and Rear Raises
Not a bad weeks training, as per Wendler’s method pushed last set of all 5’s for max reps. Next week is 531 week and I’m hoping to push on the heavy singles for some PR’s.