Where Strength and Size are the only goals

Posts tagged “DB

February 2015 – 6th March 2015

Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.

Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.

Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs

Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises

Squats up to 170kg x3, then equipped 195kg and 215kg – Then Leg Press, Glute/Ham Raises and Captains Chair Knee Raises

Vids:

Chiropractors Nightmares 180kg x4

Squat 200kg x3, Squat 180kg x6, Squat 215kg

Bench 140kg x4, Bench 152.5kg x3

 

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Monday 17th November 2014 – Saturday 29th November 2014

Took a week off after the World’s and have been easing back in since. I’m going to change from conventional squats and deadlifts to wide stance/sumo as recommended by my coach in order to increase weight lifted, which means dropping the weight down and practicing over and over!! I’m also throwing in a back workout every other session and reducing Bench sessions as it helps my shoulder and you can’t go wrong by increasing back size/strength!

17th Nov – 22nd Nov

Back session – DB Pullovers, Pulldowns (V Grip and wide), T Bar Rows, Straight Arm Pulldowns, Single Arm Lever Rows and Rack Pulls up to 140kg x10

Squats – Wide practice with Pembrokeshire Powerlifters up to 140kg for 5 sets of 3 – Gorila chins and Captains Chair knee Raises

Back session – As above, Rack Pulls 160kg for 3 sets of 8

Deadlifts – Sumo practice up to 140kg for 3 sets of 5, biceps (DeFrancos 3-6-12 routine) & ab slings

23rd Nov – 29th Nov

Back session – As above, Rack Pulls up to 180kg for 3 sets of 3, biceps (3-6-12)

Squats – Wide practice up to 140kg x8 with loose wraps, Leg Press & Ab Wheel

Back session – As above with Rack Pulls up to 180kg for 3 sets of 5, biceps (3-6-12)

Bench/Deadlifts with Pembs Powerlifters – Bench up to 150kg, Sumo Deadlifts up to 180kg, Ab work

Vids:

Squat 140kg x3, Squat 140kg x8, Rack Pull 180kg x5, Bench 150kg, Sumo Deadlift 180kg

 

 


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 🙂

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, 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 😉

Vids:

Bench 135kg (unequipped)

Bench 165kg (equipped)


Saturday 4th October – Saturday 11th October 2014

5 Weeks to the Worlds!

Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.

Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.

Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups

Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises

Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows

A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!

Vids:

Deadlift 170kg x5

Bench 110kg x8

Squat 170kg

Leg Press 340kg x8


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.


Monday 3rd September 2014

Last lifting session till the meet! Started the water loading on saturday, drinking 2 gallons a day at the moment so weight up a little at 85kg this morning.

Squats (max)

Squat (belted) 162.5kg x2, 167.5kg x1, 172.5kg x1 (with wraps)

Squat 145kg x5

DB Farmers Walk 45kg x 35 secs, 40kg x30s x30s (60s rest)

Lying Leg Curl (4) x15x15x13 (superset with chins) (90s)

Chins x12x9x8 (superset with leg curls)

 


Friday 29th August 2014

Bench (speed)

Bench 110kg x2x2x2x2x2 (30-60s rest)

Close Grip Bench 100kg x5x5x4 (30-60s)

Pause Bench (1″) 100kg x6x6 (30-60s)

Pulldowns (10) x12, (9) x11, (8) x10, (7) x10 (superset with Lat Raise) (90s)

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

Chins x7x7x6 (60s)

Bit of a crappy session, didn’t get a great nights sleep and the dieting is starting to catch up with me! Starting the water cut method this weekend as still not made weight. Just need to ensure I get enough food to recover and don’t reduce too much!


Monday 25th August 2014

Squat (reps)

Squat 152.5kg x3x3x3 (60-90s rest)

Front Squat (belt) 117.5kg x2x2 (60-90s)

Pause Squat (belt) 145kg x3x2 (60-90s)

DB Farmers Walk 45kg x35 secs x 25 secs, 40kg x 25 secs (60s rest)

Lying Leg Curl (4) x15x15 x10n (superset with chins) (90s rest)

Chins x12x9x7 (superset with leg curls)


Wednesday 20th August 2014

Deadlift (speed)

Deadlift 142.5kg x2x2x2x2 (belted) x2 (raw) – (30-60s rest)

Rack Pull 177.5kg x4x3x2 (30-60s)

2″ Defecit Deadlift 135kg x6 (raw) x5 (belted) (30-60s)

Lat Pulldowns (10) x15x15 (9) x12x10 (60s)

BB Shrugs 130kg x10x10x10

DB Farmers Walk 45kg x25secs, 40kg x25s x25s

Week 8 – Current weight 84.3kg


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)