Saturday 20th September – Friday 26th September 2014
7 Weeks to the World’s
Week 2 – 5’s week
Deadlift – worked up to 152.5kg. Assistance was some Good Mornings, Ab sling knee raises, DB Rows and pulldowns
Bench – Up to 105kg, then Close-Grip Bench, Pause Bench, DB Bench, Chin-ups, Face pulls and pushdowns
Squat – Up to 142.5kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises
Bench/Board Press – Machine Lever Bench, Pendlay Rows, Dips, Curls and Rear Raises
Not a bad weeks training, as per Wendler’s method pushed last set of all 5’s for max reps. Next week is 531 week and I’m hoping to push on the heavy singles for some PR’s.
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
Friday 20th June 2014
Press 57.5kg x5, 65kg x3, 72.5kg x7 then a drop set of 55kg x7 (60s rest)
DB Press 20kg x10x10x9x8x7
EZ Curls 30kg x10x10x10x10x8 (30s rest)
Machine Rear Delt (6) x10x10x10x10 (superset with lat raise)
DB Lat Raise 7.5kg x10x10x10x10 (superset with rear delt) – 60s rest, stopwatch started at end of rear delt reps, but lat raise then performed so approx 30s between supersets
Friday 6th June 2014
Press 85kg x1, 70kg x6, 60kg x6 (60s rest)
DB Standing Overhead Press 25kg x10, 22.5kg x9, 20kg x9x8x7 (60s)
EZ Curls 25kg x10x10x10x10x10 (60s)
DB Rear Raise 10kg x10x10x10 (Superset with Lat Raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (Superset with Rear Raise)
Wednesday 21st May 2014
Cable Row 90kg x10x10x10x10 (90secs rest)
Bench 125kg x4x3x5, 60s rest then 100kg x9
Face Pulls (7) x25x25 (between bench sets)
Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)
Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)
Squat practice, heavy singles up to 170kg
Saturday 10th May 2014
Bench 120kg x5x5x7, followed up with 100kg x7 (after 60s rest)
Seated Alt. DB Curls 15kg x10, 12.5kg x12 (between bench sets)
Face Pulls (6) x20x20 (between bench sets)
Viking Press 90kg x5, 40kg x13 (60s rest)
Squat up to 165kg x2
Trying a few different bicep exercises lately, still trying to find one I like, I’m just not a fan of curls! (weird, I know). Viking Press still going up and up even after benching, so happy with that! Squats felt OK today, hip getting better – suffered from yesterdays PR on Rack Pull though, lower back was too shot to get any more than 2 reps so racked it. 😦
Monday 5th May 2014 – Back Focus Week 7
Cable Row 90kg x9x9x8x8 (90s rest)
Bench 117.5kg x3x3x6, then 100kg x6
Machine Preacher Curl 20kg x10, 15kg x13x12 (After each bench set)
Viking Press 85kg x8, (60s rest) 40kg x13
Did a quick upper body session today, bit sore from yesterday and hip flexor really tight and painful when trying to squat so called it a day and will mobilise it over next few days
Wednesday 30th April 2014
Bench 130kg x4, 100kg x10 (60s rest), followed up with Incline Lever Bench 45kg x11+6+4 RP (60s)
DB Hammers 17.5kg x10, 15kg x10, 12.5kg x10x8 (30s rest)
Viking Press 85kg x6, 40kg x13 (60s), then Lat Raises 10kg x11
Squat 160kg x5
Was hoping to get more reps on bench but as been stuck for 3 sessions now it’s about time I took a re-set! Changed curls from EZ bar to hammers, but not happy with technique so going to drop weight down and focus on it. Still a little sporadic with training after the move and will be away this weekend so just doing what I can for now and will hit it hard next week.
Wednesday 9th April 2014
Bench 127.5kg x5, then 100kg x10 (60s rest)
EZ Curls 30kg x14x13x11x10 (30s rest)
Viking Press 77.5kg x9 (60s rest), then 40kg x15 (60s), then DB Lat Raise 10kg x15
Squat 155kg x6
Standing 1-Arm DB External Rotation 7.5kg x20x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 15kg EZ Bar x15x15 (60s)
Sunday 6th April 2014
Bench 125kg x5, 100kg x10 (60s rest)
EZ Curls 30kg x12x12x12x12 (30s)
Viking Press 75kg x9, 40kg x13 (60s), Then DB Lat Raise 7.5kg x22
Lying Leg Curl (5) x12+7+4 RP
Wednesday 2nd April 2014
Bench 122.5kg x5, then 100kg x10 (60s rest) – Went for 6 on the bench but couldn’t lock it out! See vid for why you should always Bench in a cage 😉
EZ Curls 30kg x12x12x11x10 (30s)
Viking Press 72.5kg x9, 40kg x12 (60s), then DB Lat Raise 7.5kg x20
Squat 152.5kg – Fail – Just didn’t feel right today, couldn’t get in the right position under the bar so finished off with:
45 Degree Leg Press 360kg x9
Standing 1-Arm DB External Rotation 7.5kg x15x13 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x13x13 (60s)
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
Wednesday 20th November 2013
Bench 120kg x4x4x5, followed up with 100kg x12 (2 mins rest)
DB Decline Bench 20kg’s x20x20 (90s)
Incline Lever Bench 40kg x12x8x7 (60s)
DB Hammer Curls 17.5kg x12x10 (between first two bench sets)
Sumo Deadlift 140kg x3x3x7
Disappointing bench session today, felt really heavy, little twinge in my shoulder on rep 6, so stopped and did some lower weight volume training instead. Sumo deadlift today instead of conventional as thinking of entering a powerlifting competition and need the practice!
Wednesday 13th November 2013
Bench 117.5kg x5x5x7 (last two reps pause bench) followed with Seated Incline Lever Bench 50kg x11x8 (60s rest)
DB Hammer Curls 17.5kg x11x9 (between bench sets)
Deadlift 182.5kg x3+1 (double knee bend on last rep so only counting 3!)
Seated Cable Row 85kg x10x10x10x8 (90s rest)
Wednesday 6th November 2013
Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)
Machine Preacher Curl 20kg x15x12x10 (between bench sets)
Seated Cable Row 80kg x10x10x9x8 (60s)
Deadlift 182.5kg x3x2 (2 mins)
Sunday 13th October 2013
Bench 125kg x4x4x6, 102.5kg x12 (60s rest)
Face Pulls (13) x18x13 (between bench sets)
Machine Preacher Curls 25kg x12, 20kg x12
Seated Row 80kg x15x13x10x9 (60s)
Squat 165kg x5
Wednesday 2nd October 2013
Bench 125kg x3x3x6, followed by 102.5kg x8 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls 25kg x11, 20kg x12 (between bench sets)
Seated Row 80kg x15x12x10x9
Deadlift 167.5kg x4