Took a week off after the World’s and have been easing back in since. I’m going to change from conventional squats and deadlifts to wide stance/sumo as recommended by my coach in order to increase weight lifted, which means dropping the weight down and practicing over and over!! I’m also throwing in a back workout every other session and reducing Bench sessions as it helps my shoulder and you can’t go wrong by increasing back size/strength!
17th Nov – 22nd Nov
Back session – DB Pullovers, Pulldowns (V Grip and wide), T Bar Rows, Straight Arm Pulldowns, Single Arm Lever Rows and Rack Pulls up to 140kg x10
Squats – Wide practice with Pembrokeshire Powerlifters up to 140kg for 5 sets of 3 – Gorila chins and Captains Chair knee Raises
Back session – As above, Rack Pulls 160kg for 3 sets of 8
Deadlifts – Sumo practice up to 140kg for 3 sets of 5, biceps (DeFrancos 3-6-12 routine) & ab slings
23rd Nov – 29th Nov
Back session – As above, Rack Pulls up to 180kg for 3 sets of 3, biceps (3-6-12)
Squats – Wide practice up to 140kg x8 with loose wraps, Leg Press & Ab Wheel
Back session – As above with Rack Pulls up to 180kg for 3 sets of 5, biceps (3-6-12)
Bench/Deadlifts with Pembs Powerlifters – Bench up to 150kg, Sumo Deadlifts up to 180kg, Ab work
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)
Ab Sling Straight Leg Raise x10x10x10 (60s rest)
Cable Twists 15kg x12x12x12 (no rest between sides, 30s between sets
DB Windmills 20kg x10x10 (60s)
Weighted Crunch (behind head) 20kg x20x15x10x10
Tried benching but still twanging the shoulder, windmills did a little too so dropped weight from last week. Looks like I’m stuck doing back and legs for a while! What a shame! Ha ha
DB Pullover 46kg x13x13 (2 mins rest)
‘V’ Grip Pulldown To Chest 90kg x9, 75kg x11 (2 mins)
DB Row To Hip 30kg x13x13 (90s)
Smith Rack Pull 157.5kg x10
Cable Rear Flyes 5kg x15x15 (90s)
Ab Sling Knees To Elbows x13 after every set of every exercise
Been sticking to the frequency method for last few weeks. This week now up to 9 chins and 19 press-ups for 6 sets throughout the day. Now I’m back full time in a gym I have access to the bar so don’t need to use the ladder method.
Also decided to bring some conditioning work back as I’m not teaching spin or anything else at present. I’m keeping it short and sharp and literally when I’ve got free time as opposed to a strict regime. I’m toying with the idea of hitting the Villain Challenge #1 (100 burpees within 5 mins) a few mornings a week as well, I was making good progress on it last year and felt good for it, but the overall volume alongside the classes etc was too much and had to stop in the end.
Today’s lunch break session – 100 kettlebell swings @ 24kg – time 5:30, followed by 50 ab sling knees-to-elbows (not for time) .. Not great, I was hoping to get under 5 minutes but it was good for a quick blast and now have a time to beat!