Thursday 26th September 2013
Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12
Seated Row 80kg x13x11x9x8 (60s rest)
Later in day
Neck Harness 16kg x30x30x30x30 (rest as needed)
Saturday 21st September 2013
Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)
Face Pulls (13) x16x11 (between bench sets)
Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)
Seated Row 80kg x12x10x9x9 (60s rest)
Squat 165kg x5
Saturday 14th September 2013
Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)
Face Pulls (13) x15x12 (between bench sets)
Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)
T Bar Row 70kg x15x15x13x11 (60s rest)
Squat 162.5kg x5
Tuesday 10th September 2013
Bench 117.5kg x5x5x9, 60secs rest then 102.5kg x5 – No video and someone decided to walk past camera and stand in the way! ah well ..
Face pulls (12) x20x15 (between first two bench sets)
DB Hammer Curls (between bench sets) 17.5kg x15, 15kg x12 – definitely ‘cheating’ the weight up at the end of the sets so will swap hammers for a different curl
T Bar Row 70kg x15x14x12x11 (60s rest)
Squat 162.5kg x4
Later in day:
SPIN followed by Seated Leg Curl 65kg x19x15x11 (90s rest)
Saturday 3rd August 2013
Standing Cable Straight Arm Pulldown 35kg x12x12 (90s rest)
Wide Grip Pulldown 75kg x6, 65kg x10, 55kg x10 (2 mins)
Kroc Row 42kg x25
Smith Rack Pull 160kg x4 – again struggled after the Kroc rows, will stop doing them before rack pulls from now.
Cable Rear Flye 7.5kg x8, 5kg x15x15 (90s)
Cable Curls (Single handles) 10kg x18x14x10 (60s)
Dips x30x(16+4)x(7+3) (30s rest)
Left shoulder still inflamed, going to leave upper body for a few days to rest it.
Tuesday 16th July 2013
Bench 120kg x5x5x7, 60secs rest then 100kg x8
Face Pulls (11) x13x13 (3 way superset with first two sets of Bench & Curls)
Seated Alt DB Curl 12.5kg x15x14 (3 way superset)
T Bar Row 60kg x15x15x12x10 (90s rest)
Squat 120kg x5, 130kg x5, 147.5kg x8
SPIN and Seated Leg Curl 60kg x14x9x9 (90s rest)
Monday 20th May 2013
Training still bitty this week, not quite 100% so going to ease back and return to 5/3/1 RP type training next week – revisiting cycle 7 (last complete cycle).
Bench 120kg x4x5x6 then Incline Lever Bench 50kg x13 (rest pause)
Machine Preacher Curls 20kg x12x12 (between bench sets)
Hammer Strength Row (Single Arm) 40kg x12x10 each side, then both handles 60kg x8
Monday 4th March 2013
Took a few days off to alleviate some aches and pains around the shoulders (usual story!), I’ve also been doing 100 reps of 24kg KB Deadlifts whenever possible, in easy sets of 10 with plenty of rest, to focus on form (frequency method-ish).
Bench 82.5kg x5, 95kg x5, 110kg x12+3+2 RP, followed up with 12.5kg DB Flyes x16
Face pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x12x10+4+3 RP
Weighted Dips 33kg x13x7+2+negative RP
Squat 115kg x5, 130kg x5, 150kg x12
Monday 25th February 2013
Bench 95kg x5, 107.5kg x3, 120kg x7+1+1 RP Went for 8, but couldn’t quite lock it out 😦 followed up with 10kg DB Flyes x25
Face Pulls (9) x20x18 (between bench sets)
Machine Preacher Curls 17.5kg x10x8+3+3 RP
Weighted Dips 33kg x12+4+1 RP
Squat 127.5kg x5, 145kg x3, 162.5kg x5 – Just didn’t feel right today, racked it after 5 but I think I could have got another 2 or 3 on a good day – ah well! Still happy with getting 5 at that weight 🙂
Tuesday 19th February 2013
Finally got down The Shack for a good Bench/Squat session 🙂
Bench 87.5kg x3, 100kg x3, 112.5kg x10+2+1 RP followed by 10kg DB Flyes x20
Face pulls (9) x18x16 (between bench sets)
Machine Preacher Curls 15kg x15 x10+4+3 RP
Weighted Dips 33kg x10x6+2+1 RP
Squat 120kg x3, 137.5kg x3, 153.5kg x10
Monday 18th February 2013
Busy again! Another squeezed in session after work – Focused on back to stick with my current plan:
Cable Row 60kg x10x10x10x10 (60s rest between sets)
‘V’ Grip Pulldown 75kg x10x10, 70kg x9x7 (60s rest)
DB Pullover 42kg x12x12 (2 mins rest)
Rack Pull (smith) 150kg x7
Shrugs 100kg x8x7x7 (60s rest)
Alt. Single Arm Cable Curls 10kg x12x12 (60s)
DB Preacher 12kg x15x9 (no rest, just as long as it took each side)
Wednesday 6th February 2013
Felt like doing some back hypertrophy work today, Then taking a few rest days as away all weekend. When I get back I’ll be focusing more on this to bring my deadlift up and general mass for the back (can’t go wrong with that!).
Cable Row 60kg x8x8x8x8 (30s rest)
‘V’ Grip Pulldown 75kg x10, 70kg x10, 65kg x10, 60kg x10 (60s rest)
DB Pullover 38kg x12x12 (60s)
Rack Pull 140kg x6 – Still not sure I’m doing these right!
Shrugs (mainly for grip work) 90kg x6x6x6 (60s)
Then threw in some Single Handle Standing Alt. Cable Curls 10kg x12x10 (60s) and DB Preachers 12kg x10x7 (no rest just alt. arms)
Thursday 27th December 2012
Random surprise visit to Bath today, squeezed in a session down at CrossFit Bath – Nice to train at the old haunt again!
Bench 90kg x5, 102.5kg x3, 115kg x7, 90kg x15+3+2 RP
Bent-Over-Row 65kg x5, 80kg x15
Close-Grip Bench 80kg x5, 97.5kg x9+2+1 RP
Reverse Grip Curl 27.5kg x5, 32.5kg x6+4+3 RP
Squat 117.5kg x5, 132.5kg x3, 150kg x8 – Great squat session today, thanks Pete for the encouragement!
Sunday 2nd December 2012
Seated Press 47.5kg x3, 53.5kg x3, 61kg x9+2+2RP
Sumo Deadlift 90kg x3, 100kg x3, 113.5kg x13 then 90kg x10 – Still working on the technique for these, definitely easier on the lower back, but still not feeling right – I’m adjusting feet position each session till I can work out the best for me and practicing as part of my warm-ups every session.
Bicep Curls 22.5kg x5, 31kg x10+4+3RP
Stiff-Legged Deadlifts 105kg x9+2+1RP – Lower back was killing me so I know the form is definitely an issue on these, especially after doing the Sumo-Deadlifts – I’m thinking about swapping them out for Good Mornings or Pull-Throughs ..
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