Where Strength and Size are the only goals

Posts tagged “chins

Monday 18th August 2014

Squat (speed)

Squat 135kg x2x2x2x2x2 (30-60s rest)

Front Squat (belt) 105kg x3x3x3 (60s)

Pause Squat (belt) 127.5kg x3x3x3 (60s)

DB Farmers Walk 40kg x35 secs x 35 secs x 21 secs

Lying Leg Curl (4) x15x14, (3) x15

Chins x10x8x7 (superset with leg curls)


Friday 15th August 2014

Bench (reps)

Bench Press 122.5kg x5x5x5 (2 mins rest)

Close-Grip Bench 110kg x2x2 (90s)

Pause Bench (1″ off chest) 115kg x4x4x3 (2 mins)

Lat Pulldowns (10) x15, (9) x13, (8) x12x11 (90s)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with pulldowns)

Chins x7x6x6 (60s)


Wednesday 13th August 2014

A little over 3 weeks to go, had a little time off recently due to illness but now all OK and starting to pyramid down training towards the meet.

Deadlift (max)

Deadlift 170kg x2 (2mins rest), 175kg x1, (2 mins), 180kg x2 (2 mins), 152.5kg x8

Lat Pulldowns (9) x15x15x15x11  (60s)

Shrugs 120kg x10x10x10 (60s)

DB Farmers Walk 40kg x35 secs x32 secs x 21 secs

Chins x12x9x7


Saturday 9th August 2014

Deadlift (Speed)

Deadlift 135kg x2x2x2x2x2x2 (30-60s rest)

Rack Pull 165kg x5x5 (30-60s)

2″ Defecit Deadlift 125kg x6x5 (60s)

Lat Pulldown 70kg x15x11, 60kg x11x10 (60s)

DB Shrugs 50kg x8x6x5 (60s)

DB Farmers Walk (34kg) x30s x30s x30s (60s)

Chins x8x6x5 (60s)

Week 6 – Current Weight 85kg


Friday 8th August 2014

Squat (Speed)

Squat 127.5kg x2x2x2x2x2x2 (60s rest)

Front Squat 97.5kg x5x5 (60s)

Pause Squat (belt) 117.5kg x8x8 (90s)

DB Farmers Walk 40kg x35s x35s x30s

Lying Leg Curl (4) x15x13 (3) x15 (superset with chins)

Chins x11x8x7 (superset with leg curls)


Wednesday 6th August 2014

Bench (Reps)

Competition Bench (Wide Grip) 115kg x6x5x4 (90s rest)

Close Grip Bench 105kg x3x3x3 (90s)

Pause Bench (1″ off chest) 107.5kg x6x4 (90s)

Pulldowns (9) x15x15x13x12 (superset with lat raise)

DB Lat Raise 10kg x12x12x12 (superset with pulldowns)

Chin-ups x7x6x5 (60s)


Monday 4th August 2014

Deadlift (Max)

Deadlift 162.5kg x2x2x2 (2 mins rest)

Rack Pull (Beltless, from just below knee) 197.5kg x2x2 (2 mins rest)

2″ Defecit Deadlift 152.5kg x4x5 (2 mins)

Lat Pulldown (9) x15x15x12x11 (60s rest)

BB Shrug 100kg x10x10x10 (60s)

DB Farmers Walk 40kg x35secs x35s x30s (60s)

Chin-ups x12x8x7 (60s)

Week 5 – Current weight 85.3kg


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)


Tuesday 29th July 2014

Took a week off for holiday, so repeated last session:

Bench (Speed)

Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)

Close Grip Bench 85kg x5x5 (60s)

Pause Bench (1″ off chest) 85kg x8x8x8 (60s)

Pulldowns (9) x15x14, (8) x10x9 (superset with lat raise)

DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)

Chin-ups x7x7x5 (60s)

Struggled a bit with assistance work but happy overall, weight still coming down slowly as planned and so far strength doesn’t seem to have taken a hit 😉

Week 4 – Current weight 85.8kg


Monday 21st July 2014

Bench (Speed)

Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)

Close Grip Bench 85kg x5x5 (60s)

Pause Bench (1″ off chest) 85kg x8x8x7 (60s)

Pulldowns (9) x15x15x14, (8) x12 (superset with lat raise)

DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)

Chin-ups x10x8x8 (60s)