Where Strength and Size are the only goals

Posts tagged “cable

Sunday 19th October – Saturday 25th October 2014

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 πŸ™‚

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,Β 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 πŸ˜‰

Vids:

Bench 135kg (unequipped)

Bench 165kg (equipped)

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Wednesday 30th October 2013

Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)


Wednesday 23rd October 2013

Bench Press 127.5kg x4x4x5, then 100kg x6 (60s rest)

Face pulls (13) x20x14 (between bench sets)

DB Hammers 17.5kg x10x8 (between bench sets)

Seated Cable Row 80kg x15x13x10x10 (60s rest)

Squat 165kg x6

45 Degree Leg Press 400kg x3


Wednesday 31st July 2013

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


Monday 15th July 2013

DB Pullover 46kg x12x12

V Grip Pulldown to Chest 85kg x9, 70kg x12

Kroc Row 42kg x20x20 (2 sets each side)

Smith Rack Pull 155kg x5

Cable Reverse Flye 5kg x15x12x10

After every set 12 Ab Sling Knee Raise for a total of 12 sets – 144 reps


Friday 28th June 2013

DB Bench Press 34kg x12x10x8x6 (90s rest)

Body Rows (Feet Elevated) x12x8 (1/2 second hold at top)

DB Row to Hip 30kg x12x10x10 (90s rest)

Cable Crossover 10kg x12x10x8x6 (slow eccentric, 60s rest)

Wide Grip Pulldown 65kg x10, 60kg x9, 55kg x8, 50kg x8, 30kg x30 (slow eccentric, 60s rest)

Hanging Knees to Elbows x10x10x10x8x8 (SE, 60s)