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
Share this:
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
Share this:
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:
Share this:
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:
Share this:
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.
Share this:
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)
Share this:
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!
Share this:
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)
Share this:
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
Share this:
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)
Share this:
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)
Share this:
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
Share this:
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
Share this:
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)
Share this:
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)
Share this:
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
Share this:
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
Share this:
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)
Share this:
Saturday 19th July 2014
Deadlift (Reps)
Deadlift 132.5kg x10 (no belt)x8 (belt) x7 (belt) (90 secs rest)
Rack Pull (Belt, from just below knee) 180kg x3x2 (90s rest)
2″ Defecit Deadlift 125kg x10x7x7 (90s)
Lat Pulldown 70kg x15x12 60kg x11, 50kg x12 (60s rest)
BB Shrug (straps) 130kg x10, 120kgx10x10 (60s)
DB Farmers Walk 34kg x30secs x30s x25s
Chin-ups x11x9x7 (60s)
Disappointed with todays session, bar felt really heavy and struggled with the Rack Pull – More sleep and more food needed!
Week 3 – Current weight 87.2kg
Share this:
Wednesday 17th July 2014
Squat (Reps)
Squat (belt) 127.5kg x11x8x6 (90 secs rest)
Front Squat (belt) 97.5kg x5x5 (90s rest)
Pause Box Squat (belt) 117.5kg x8x5x6 (2 mins rest)
Farmers Walk 40kg DB’s x35 secs x35 secs x25 secs (60s rest)
Lying Leg Curl (4) x15x12, (3) x12 (60s)
Chins x13x10x8 (60s)
Bit tired from a poor nights sleep and squat was a bit sloppy so lower back took a beating – By the pause squats it was too much so eased off on reps on last two sets.
Share this:
Monday 14th July 2014
Bench (Max)
Competition Bench (wide grip) 115kg x2x2x2x2x5 (2 mins rest)
Close Grip Bench 105kg x5x6x6 (2 mins)
Pause Bench (1″ off chest) 107.5kg x5x4 (2 mins)
Pulldowns (9) x15x15x13, (8) x13 (superset with lat raise)
DB Lat Raise 12kg x10, 10kg x10x10 (superset with pulldowns)
Chin-ups x11x7x6 (60s)
Share this:
Saturday 12th July 2014
Deadlift (Speed)
Deadlift 125kg x3x3x3x3x3x3x3x3 (60-90s rest)
Rack Pull (Belt, from just below knee) 175kg x5x5 (2 mins rest)
2″ Defecit Deadlift 115kg x8x8x8 (90s)
Lat Pulldown 70kg x15, 60kg x15x14, 50kg x15 (60s rest)
DB Shrug (straps) 50kg x10x10x10 (60s)
DB Farmers Walk 42kg x20secs, 38kg x20s, 34kg x20s
Chin-ups x11x8x7 (60s)
Week 2 – Current weight 88.4kg
Share this:
Monday 7th July 2014
Bench (Reps)
Competition Bench (wide grip) 100kg x10x8x8 (90s rest)
Close Grip Bench 107.5kg x5x4x5 (90s)
Pause Bench (1″ off chest) 92.5kg x8x8x6 (2 mins)
Pulldowns (9) x15x15x12, (8) x11 (superset with lat raise)
DB Lat Raise 10kg x10x10x10 (superset with pulldowns)
Chin-ups x10x8x7 (60s)
Share this:
Friday 27th June 2014
V Pulldown (15) x9, (11) x12+4+4 RP (60 secs rest)
Shrugs (Explosive) 140kg x40 (In a rest pause style, no letting go of the bar), 105kg x35 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (60s rest)
Standing Calf Raise 130kg x12x9x7 (60s rest)
Leg Press Toe Press 240kg x12x10 (60s)
Seated Calf Raise 145kg x20, 167.5kg x10 (90s rest)
BE HENCH 