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
Share this:
Monday 16th June 2014
Bench 95kg x5, 107.5kg x3, 120kg x9 then a drop set of 90kg x8 (60s rest)
DB Bench 30kg x10x10x9x9x9 (60s rest)
Deadlift 120kg x3, 135kg x3, 155kg x9
Lever Row 75kg x12x12x12x12x11 (60s)
Pushdowns (5) x100 (70+30)
Face Pulls (5) x100 (60+20+20)
Share this:
Friday 13th June 2014
Press 55kg x3, 62.5kg x3, 67.5kg x9 then drop set of 55kg x8 (60s rest)
DB Press 22.5kg x10x9, 20kg x10, 17.5kg x9x9 (60s)
EZ Curls 30kg x10x10x10 (60s)
DB Rear Raise 12.5kg x10x10x9 (superset with lat raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (superset with rear raise then 60s rest)
Share this:
Monday 9th June 2014
13 Weeks out from meet – I’ll be using Wendlers 531 for powerlifting template. Following the Off-Season for mass template until 8 weeks out, then 8 weeks to prep!
Bench 90kg x3, 100kg x3, 122.5kg x7, followed by 90kg x9 (after 60 secs) – Was meant to be only 112.5kg on last set, but hadn’t realised I’d used 10’s instead of 5’s on the bar! though it felt heavy today:-)
DB Bench 30kg x10x10x10x9x9 (60s rest)
Lever Row 75kg x12x12x12x12x10 (60s)
Pushdowns (5) x100 (65+25+10 RP)
Face Pulls (5) x100 (56+17+15+12 RP)
Share this:
Saturday 7th June 2014
Deadlift 140kg x5, 160kg x2, 180kg x1, 185kg x1, 190kg x1
Good Morning 40kg x10x10x10x10 (60s rest)
Yates Row 80kg x10x10x10x10 (30s)
Explosive Shrugs 130kg x40 (rest-pause in hang position) followed by DB Shrug & Hold 3 secs 42kg x10x10x8 (90s rest)
Seated Leg Curls 50kg x12, 45 x12x12, 40kg x12 (60s rest)
Ab Sling Knee to Elbows x12x12x12x12 (60s)
Share this:
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)
Share this:
Monday 2nd June 2014
Bench 130kg x3x3x3, 60s rest then 100kg x10 – Went for an extra one but ended up leaving the bar on the pins, see vid! And that’s why I use the cage 🙂
DB Bench 30kg x10x10x10x9x8 (60s rest)
Lever Row 75kg x12x12x12x11x9 (60s)
Pushdowns (5) x100 (60+25+15)
Face Pulls (5) x100 (55+15+15+15)
Share this:
Wednesday 28th May
Bench 127.5kg x4x3x5 (2mins rest), followed by a dropset of 100kg x8 (60s)
DB Bench Press 30kg x10x10x10x10 (superset with Lever Row)
Lever Row 70kg x12x12x12x12 (superset with DB Bench)
Tricep Pushdowns (5) x100 (50+20+20+10)
Face Pulls (5) x100 (50+20+15+15)
Share this:
Friday 23rd May 2014
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)
T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)
Deadlift & Sumo Deadlift up to 140kg – technique practice
Rack Pull 220kg x5
Share this:
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
Share this:
Friday 16th May 2014
Lever Row 85kg x15x14x9x7 (90s rest)
Shrugs (Explosive) 132.5kg x40 (25 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 130kg x11x8x8 (60s rest)
Leg Press Toe Press 230kg x12x10 (60s)
Seated Calf Raise 147.5kg x19, 167.5kg x9 (90s rest)
Share this:
Wednesday 14th May 2014
Cable Row 90kg x10x10x9x8 (90s rest)
Bench 122.5kg x5x5x6, then 100kg x8
Seated Alt. DB Curls 15kg x11, 12.5kg x14 (After each bench set)
Face Pulls (7) x20x20 (After each bench set)
Viking Press 90kg x6, (60s rest) 40kg x14
Squat 165kg x4
Share this:
Monday 12th May 2014 – Back Focus Week 8
T Bar Row 62.5kg x10x10x10x9 (60s rest)
Shrugs (Explosive) 130kg x40 (22 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 127.5kg x12x10x8 (60s rest)
Leg Press Toe Press 230kg x12x10 (60s)
Seated Calf Raise 145kg x20, 165kg x10 (90s rest)
Share this:
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. 😦
Share this:
Friday 9th May 2014
DB Pullover 40kg x12x12 (2 mins rest)
V Grip Pulldown (15) x9, (11) x12 (60s rest)
Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)
Rack Pull 205kg x15
Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)
Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!
🙂 🙂 🙂
Share this:
Wednesday 7th May 2014
Lever Row 80kg x15x14x10x9 (90s rest)
Shrugs (Explosive) 127.5kg x40 (25 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 125kg x11x9x7 (60s rest)
Leg Press Toe Press 220kg x12x10 (60s)
Seated Calf Raise 145kg x20, 160kg x10 (90s rest)
Share this:
Sunday 4th May 2014
DB Pullover 50kg x10, 40kg x10 (2 mins rest) – reduced weight as technique suffering. I may drop again and slow reps down some more as still didn’t feel quite right
Weighted Chins 28kg x6, (2 mins) 24kg x7, (60s) BW x12
DB Row To Hip 35kg x15x13 (60s)
Deadlift 155kg x7
Lying Leg Curl (6) x9+4+2 RP
Share this:
Thursday 1st May 2014
Cable Row 90kg x8x8x8x7 (90s rest)
V Grip Pulldown To Chest (15) x8, (11) x12 (60s rest)
Bent Over Row 92.5kg x14, 80kg x10, 70kg x11x8 (30s)
Shrugs (Explosive) 125kg x40 (20 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x9 (90s rest)
Standing Calf Raise 120kg x11x8x8 (60s rest)
Leg Press Toe Press 210kg x12x11 (60s)
Seated Calf Raise 140kg x20, 160kg x10 (90s rest)
Squeezed in some extra things today as I won’t be back in the gym till Monday. Was a tough slog especially with yesterdays DOMS! I’m teaching Spin later as well so going to pay for it tomorrow! 😉
Share this:
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.
Share this:
Sunday 27th April 2014 – Back Focus Week 6
Crazy week! Moved house on Friday so gym sessions been a little sporadic last week/this weekend and have been a bit run down when I have hit the gym. This is where the log book has been a great help – Even though I didn’t feel up to it, I pushed to achieve at least the same reps as previous sessions and found that despite the tiredness I was still able to increase on some of my lifts through sheer willpower. This links back to a post I wrote a while back about intensity link here – Don’t let that little voice in your head control your training!
DB Pullover 50kg x12x10 (2 mins rest)
Weighted Chins 28kg x6 (2 mins), 24kg x6 (60s) Bodyweight x12
DB Row To Hip 35kg x15x12 (60s)
G Row 45kg x5x5 (90s) – Dropped weight back down as this is more about technique than weight
Share this:
Thursday 24th April 2014
Cable Row 85kg x10x10x10x8 (90s rest)
Shrugs (Explosive) 122.5kg x40 (24 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 115kg x12x10x9 (60s rest)
Leg Press Toe Press 210kg x11x10 (60s)
Seated Calf Raise 140kg x20, 160kg x9 (90s rest)
Share this:
Wednesday 23rd April 2014
Bench 130kg x4, 100kg x11 (60s rest), then Incline Lever Bench 40kg x11+6 RP
EZ Curls 30kg x15x15x11x9 (30s)
Viking Press 82.5kg x8, 40kg x11 (60s)
Squat 160kg x4
Scarecrows 5kg DB’s x10x10x9 (90s)
A good session today – Same reps on Bench so threw in some Lever Bench on the end. Squat felt better today but I need to work on mobility and hips still a bit tight as I’ve been neglecting them recently so going to get back on the old foam roller 😉
Share this:
Monday 21st April 2014 – Back Focus Week 5
DB Pullover 50kg x10x9 (2 mins rest)
Reverse Grip Pulldown (14) x10, (11) x12 (60s rest)
T Bar Row 60kg x8x8x8x8x8 (60s)
Deadlift 145kg x8
Lying Leg Curl (6) x11+4+3 (rest pause)
Leg Raise (captains chair) x15x15x10+5 (30s rest)
GHD sit-ups x10x10 (60s)
Share this:
Saturday 19th April 2014
Cable Row 85kg x8x8x8x8 (90s rest)
Shrugs (Explosive) 122.5kg x40 (18 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x37 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x8 (90s rest)
Standing Calf Raise 115kg x12x9x7 (60s rest)
Leg Press Toe Press 210kg x10x9 (60s)
Seated Calf Raise 140kg x19, 160kg x10 (90s rest)
Face Pulls (5) x60+20 RP
BE HENCH 