Saturday 13th September – Friday 19th September 2014
– Been a bit of a crazy time since the meet, so website been a little ignored recently. Back up to speed again now so will be posting regularly again.
8 Weeks to the World’s! For my training leading up to it, I’ll be following Jim Wendler’s 5/3/1 for Powerlifting with some customisation.
Week 1 – 3’s week with Heavy singles
Bench – Shirted up for the Bench after my 3’s and got up to 150kg. That’s up 15kg from the meet. Not bad for first time in a shirt! Did some assistance work, machine incline press, abs & rear delts
Deadlift – I don’t have a suit as yet so just did my 3’s and went for a couple of heavy singles and managed to pull 202.5kg (ugly as hell!) so again a PR of 2.5kg. Assistance was some Good Mornings, Ab wheel and chin-ups
Squat – Now the fun begins! After my 3’s and finally getting into the squat suit (ha ha), I went up to 200kg for 2, then my coach spurred me on to make 210kg. Best increase yet of 25kg on my meet PR .. could get used to this ‘geared’ lifting thing!
Bench/Board Press – On my own today so instead of board press I used Dead Bench to increase strength in the bottom of the lift up to 100kg x9 and then Rows, Dips, Curls and Rear Raises to finish
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Thursday 31st July 2014
Squat (Max)
Squat 145kg x2x2x2 (belt)x2x2 (up to 2 mins rest)
Front Squat 110kg x3 (belt)x3 (up to 2 mins)
Pause Box Squat (belt) 135kg x4x4x4 (up to 2 mins)
Farmers Walk 40kg DB’s x35 secs x35 secs x30 secs (60s)
Lying Leg Curl (4) x15x11, (3) x13 (superset with chins)
Chins x11x8x6 (superset with leg curl)
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Wednesday 17th July 2014
Squat (Reps)
Squat (belt) 127.5kg x11x8x6 (90 secs rest)
Front Squat (belt) 97.5kg x5x5 (90s rest)
Pause Box Squat (belt) 117.5kg x8x5x6 (2 mins rest)
Farmers Walk 40kg DB’s x35 secs x35 secs x25 secs (60s rest)
Lying Leg Curl (4) x15x12, (3) x12 (60s)
Chins x13x10x8 (60s)
Bit tired from a poor nights sleep and squat was a bit sloppy so lower back took a beating – By the pause squats it was too much so eased off on reps on last two sets.
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Wednesday 9th July 2014
Squat (Speed)
Squat (no belt) 117.5kg x3x3x3x3x3x3x3x3 (60-90 secs rest)
Front Squat (belt) 110kg x4, 100kg x5 (2 mins rest)
Pause Box Squat (belt) 107.5kg x8x8x8 (90 secs rest)
Farmers Walk 35kg DB’s x45 secs x30 secs x30 secs (60s rest)
Lying Leg Curl (4) x15x14, (3) x13 (60s)
Chins x12x9x7 (60s)
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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 
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Sunday 4th August 2013
Smith Box Squat 130kg x5x5x5
Walking Lunges 28kg DB’s x22x22 (2 mins rest)
Pull Throughs 50kg x10x10x10x10 (90s rest)
Seated Leg Curl 60kg x12x12x12x10 (60s)
Neck Harness 16kg x30x30x30x30 (rest as needed)
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Tuesday 12th February 2013
Did a quick leg session as missed squats yesterday – Couldn’t get down the shack so used gym at work (hence Smith Squats)
Smith PL style Box Squat (12″ box) 50kg x10, 90kg x10, 110kg x5, 130kg x5, 150kg x5
Leg Press Frog Press 200kg x20
Seated Hamstring Curl 25kg x25x25x25
BE HENCH 