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)
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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)
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Friday 30th May 2014
Deadlift 100kg x5, 120kg x5, 140kg x5, 150kg x2, 160kg x4 (2 mins)
Cable Row 75kg x12x12, 70kg x12, 60kg x12x9 (60s)
V Grip Pulldowns (10) x12x12x12x12x11 (Superset with Viking Press)
Viking Press 70kg x10x8, 60kg x9x7x7 (Superset with Pulldowns)
Explosive Shrugs 140kg x40
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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
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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
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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)
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Thursday 17th April 2014
DB Pullover 50kg x10x9 (2 minutes rest)
Weighted Chins 28kg x5, 2 mins rest, then 24kg x6, 60s then Bodyweight x11
Cable Row 70kg x12x12x11x9 (60s)
Deadlift 140kg x10 – Have dropped weight (again) on the deadlift to focus on technique – was getting sloppy again 😉
Didn’t do G Row today, a bit short on time, will be getting in a few extra sessions next few days so can make up for gaps this week!
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Thursday 4th April 2014
DB Pullover 45kg x12x9 (2 mins rest)
V Grip Pulldown (13) x9, (11) x11 (60s rest)
Bent Over Row 90kg x10, 60kg x12x12x12 (30s)
Power Cleans up to 100kg
Deadlift – Went for 160kg but it felt really heavy, think I overdid it on the leg press yesterday! dropped to 120kg and did 6 good reps instead.
G Row 42.5kg x5x5 (60s)
Still struggling on both Squat and Deadlift since coming back from illness, Bench is coming back nicely thankfully! This is partly due to lack of sleep recently, got a lot on at home, moving house etc, so I will keep it up best I can for now and just try and get to bed earlier!!!
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Friday 28th March 2014
DB Pullover 42kg x12x12 (2 mins rest)
V Grip Pulldown 90kg x8, 75kg x8 (30s rest)
Bent Over Row 90kg x8, 60kg x12x12x8 (30s)
Power Cleans up to 100kg
Deadlift 160kg x3
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Monday 24th March 2014 – Back Focus Week 1
After my recent article, injuring my shoulder (again DAMMIT!), and watching the ‘Dark Knight Rises’ (also again :-)) I have decided to re-visit a very effective workout phase I went through a couple of years ago whilst following Johnny Pains Greyskull LP. I am going to focus heavily on back training for the next 8 weeks to bring my back up to a decent standard again alongside some specific rotator cuff exercises which I have been neglecting for waaaay too long! I will be using the same basic template as he lays out with a few ‘Hench’ additions (including rotator cuff work). On top of this as the Deadlift is my weakest lift, the next 8 weeks should hopefully help bring that up too!
I never used to suffer from shoulder pains at all until recently, which I put down to no longer teaching BodyPump. Although I am glad I don’t have to go through it twice a week, it seems logical that it has been responsible for keeping my shoulder health as very little else has changed in my workouts, and it has been a slow decline into the old battered shoulder territory ever since I stopped.
Started the week off with:
DB Pullover 40kg x12x11 (2 mins rest)
Weighted Chins 24kg x6, 20kg x6 (2 mins rest), then after 60 seconds Chin-ups x10 – felt much harder after pullovers!
DB Row To Hip 30kg x12x12 (60s)
Power Cleans – heavy singles up to 100kg
Deadlift 140kg x7 – expected this to be lower than usual after that amount of back work and focusing hard on technique
G Row 40kg x5x5 (2 mins)
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Wednesday 12th March 2014
Seated Press 60kg x5x5x10, followed by DB Lat Raise 7.5kg x19
Weighted Chins 20kg x8x7x5 (after each press set)
‘V’ Grip Pulldown (12) x10+5+3 RP (30 secs after last chin set)
Weighted Dips 20kg x17+6+4 RP
Lying Leg Curls (4) x12x11x9
Ab Wheel x12x12x11 (superset with leg curls)
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Saturday 4th January 2014
Happy New Year!
Deadlift 120kg x5, 130kg x5, 140kg x8
Good Morning 40kg x10x10x10x10 (60s rest)
T Bar Rows 50kg x10x10x10x10 (60s rest)
Lying Leg Curls (5) x12, (4) x12x12 superset with Ab Wheel x12x10x9
Reverse Grip Pulldown (12) x10x7, (1) x7, (10) x8 (30s rest)
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Saturday 14th December 2013
Deadlift 140kg x3x3x3x3x3x3 (90s rest)
DB Bench 20kg x20, 25kg x20x20x20x20 (between deadlifts)
Weighted Chins 24kg x7, 20kg x7 followed with V Grip Pulldown (12) x12+4+3 (rest pause)
T Bar Row 60kg x20x15x12 (60s)
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Friday 13th December 2013
SPIN and DB Stiff-Legged Deadlifts 30kg x10x10x10x10 (60s rest)
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Tuesday 10th December 2013
Spin and DB Stiff-Legged Deadlifts 28kg x10x10x10x10 (60s rest)
Frequency method – Body Rows & Press-ups, 15 reps of each for seven sets
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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!
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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)
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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)
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Wednesday 30th October 2013
Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)
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Wednesday 16th October 2013
Seated Shoulder Press 62.5kg x5x5x9
Chins x16x14x11 (between press sets)
Dips x29x17x12 (60s rest)
Deadlift 172.5kg x2x2 (90s rest)
‘V’ Pulldown (14) x12x7x5 (60s)
Good Mornings 40kg x20x20 (60s)
Lying Leg Curl (5) x20x20 (60s)
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Wednesday 9th October 2013
Seated Press 70kg x4x4x5
V Grip Pulldown (14) x13x11x10 (between press sets)
Dips x28x16x13 (60s rest)
Deadlift 170kg x4
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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
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Sunday 29th September 2013
Seated Press 67.5kg x4x4x7
V Grip Pulldown (14) x12x9x8 (between press sets)
Dips x26x15x12
Deadlift 167.5kg x3
Machine Lever Deadlift 200kg x3x3
BE HENCH 