Monday 10th March 2014
Bench 120kg x5x5x6, then 100kg x5 (60s rest)
Chins x16x12x8 (after each bench set)
Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)
Bent Over Row 80kg x12x11x9x7 (60s rest)
Squat 140kg x9
Sunday 3rd February 2013
As much as I try and shy away from a deload, I’m also well aware of the benefits so took a well overdue one!
Press 30kg x5, 37.5kg x5, 45kg x5
Pull-ups – 50 total throughout session
Bicep curls 20kg x5, 25kg x5, 30kg x5
Stiff-Legged Deadlifts 45kg x5, 55kg x5, 65kg x5
Deadlift 67.5kg x5, 85kg x5, 102.5kg x5
Actually felt good to just work through the movements without maxing out – followed up with some shoulder prehab of 3×10 prone scarecrows with 4kg DB’s and some ab work.
Wednesday 30th January 2013
Crazy busy last few days, haven’t got around to posting anything so will be a few today!
Session went well, shoulders still a little sore, but still managed to beat previous lifts so not as bad as I thought 🙂
Seated Press 55kg x5, 62.5kg x3, 70kg x8, 55kg x9+2+2 RP
Weighted chins (palms facing) 24kg x7+2+1 RP
Bicep Curls 33.5kg x5, 41kg x6+2+1 RP
Stiff-Legged Deadlifts 70kg x5, 86kg x15
Deadlift 127.5kg x5, 145kg x3, 162.5kg x6 – Form gone to pot again! Really going to focus on bringing my deadlift up to standard alongside my other lifts, I’ve had the priviledge of talking with a record-holding powerlifter latelty and he’s given me some tips so after this cycle I’ll take a deload and then a bit of restructuring of lifts to focus on getting this done once and for all!
Weighted Dips 33kg x12+4+2 RP
‘V’ Grip Pulldown to Chest (14) x11+4+2 RP
Monday 21st January 2013
Seated Press 51kg x3, 60kg x3, 66kg x9+2+1 RP – (No Wraps) Lost Grip on rep 10, but going to persevere without the wraps for now to improve wrist strength.
Weighted Chins 22.5kg x8+2+1 RP
Bicep Curls 26kg x5, 36kg x10+5+3 RP
Stiff-Legged Deadlift 53.5kg x5, 75kg x15
Deadlift 120kg x3, 136kg x3, 153.5kg x8 – Felt a bit better than last weeks lifts, but still got technique issues when I watch it back. Weight too far forward – I’m going to do more warm-up sets to work on it.
Weighted Dips 30kg x13+4+3 RP
‘V’ Grip Pulldown to Chest (14) x9+3+2 RP
Saturday 5th January 2013
Had a bit of a cold last few days so haven’t trained, gave it a go today anyway as feeling a bit better – Not too bad a session (weight/reps-wise), but it was a bit of a tough slog!
Seated Press 50kg x3, 57.5kg x3, 65kg x9+2+2 RP
Weighted Chins 20kg x8+3+2 RP
Bicep Curls 25kg x5, 35kg x9+4+3 RP
Stiff-Legged Deadlift 52.5kg x5, 73.5kg x20
Deadlift 116kg x3, 132.5kg x3, 150kg x6 – feeling these more than anything else! probably had more than 6, but too knackered.
Weighted Dips 22.5kg x12+5+4 RP
‘V’ Grip Pulldown to Chest (13) x10+4+3 RP
Sunday 16th December 2012
Felt really lethargic this Sunday (hangover!!), so just worked through exercises, didn’t push for PR’s for once!
Seated Press 48.5kg x3, 55kg x3, 62.5kg x7+2+1RP
Weighted Chins 15kg x7+2+1RP
Bicep Curls 23.5kg x5, 32.5kg x10+5+4RP
Stiff-Legged Deadlifts 50kg x5, 70kg x15
Sumo Deadlift 91kg x3, 105kg x3, 117.5kg x13
Hamstring curls (6) x12+4+2RP
Dips 20kg x10+4+4RP
Taking an unscheduled week off, starting a new job this week and just generally busy leading up to Crimbo. I’ll do some body weight stuff here and there where I can .. Maybe even some frequency chins through the week, but mainly it’s a rest – I’ll continue where I left off this weekend 🙂
Tuesday 27th November 2012
Slight alteration to yesterdays layout – I’m going to do Seated Press and Sumo Deadlifts for now and return to the conventional lifts once I’ve lessened my Hyperlordosis (hopefully!).
Seated Press 43.5kg x5, 50kg x5, 57.5kg x9+2+1
Sumo Deadlift 107.5kg x5, 125kg x5, 140kg x7 – followed up with 107.5kg x10. Form a bit ugly on the heavier sets so going to drop the weight and focus on technique.
Bicep Curls 22.5kg x5, 27.5kg x12+5+5
Stiff-Legged Deadlifts 75kg x5, 90kg x12