6 Weeks to the Worlds
Week 3 – 531 week
Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins
Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls
Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats
Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins
Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg 🙂 – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!
Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1
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.
Missed usual session at the Shack, ended up at commercial gym later in the day so just did what I could!
Press 70kg x5x5x5
Underhand Pulldowns 100kg x8, 80kg x13 (between press sets)
Squat up to 150kg – Didn’t like the rack, had to walk too far back after unracking and then the spotter/catcher bars didn’t go low enough for me, so stopped at 150kg
100 Dips x20x16x12x10x8x7x6x6x7x4x4 (30s rest)
DB Prone Row 30kg DB’s x8x8x8x8 (60s rest)
Shrugs (Explosive) 122.5kg x40 (15 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 38kg x10x10 (90s rest)
Smith Standing Calf Raise 112.5kg x12x10x10 (60s rest)
Leg Press Toe Press 200kg x10x10 (60s)
Prone Rear Raise 10kg DB’s x15x15x13 (60s)
Dips x20x17x11x8 (30s)
DB Seated Shoulder Press 26kg x10x9, 24kg x7, 20kg x10x9 (90secs between sets)
Smith Behind Neck Press (seated) 35kg x8, 35kg x8x8
Close-Grip Bench 100kg x3, 90kg x6, 80kg x8 (last two paused) (90s)
Dips x15x13x11x9x7x5 (no rest – just as superset with abs)
Ab Sling Knees to Elbows x10 between every set for a total of 160 reps
Been having some shoulder issues again recently so threw in a shoulder & tricep workout today which showed up a weakness on my left side (from previous injury) – Going to bring back some direct rotator cuff work and more DB’s to sort it – I hope!
Seated Press 67.5kg x5x5x7
V Grip Pulldown (11) x15x13x11 (between press sets)
Dips x20x20x14 (60s)
Squat 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg x1 🙂
45 Degree Leg Press 200kg x10, 300kg 5, 400kg x5
Seated Shoulder Press 65kg x5x5x8
V Grip Pulldown (10) x15x15x15 (between press sets)
Dips x20x20x13 (60s rest)
45 Degree Leg Press 320kg x20
Seated Press 65kg x5x5x9
V Grip Pulldown (10) x14x13x10 (between press sets) – dropped weight on these to focus on technique
Dips x30x15x10 (60 secs rest)
Rack Pull 180kg x4x4x4 (90s)
Seated Press 70kg x4x4x5
V Grip Pulldown (14) x13x11x10 (between press sets)
Dips x28x16x13 (60s rest)
Deadlift 170kg x4
Seated Press 70kg x3x3x5
V Grip Pulldown(14) x13x10x9 (between press sets)
Dips x27x15x12 (60s rest)
45 Degree Leg Press 380kg x10
Seated Press 67.5kg x4x4x7
V Grip Pulldown (14) x12x9x8 (between press sets)
Deadlift 167.5kg x3
Machine Lever Deadlift 200kg x3x3
Seated Shoulder Press 65kg x5x5x7
‘V’ Grip Pulldown (14) x11x9x8 (between press sets)
Dips x25x14x10 (60s rest) – Great to be doing dips again now my shoulders up to it 🙂
Deadlift 165kg x5
Bit of a change up recently, too much sway back on my Presses lately so shifting to seated for a while to try and rectify it. Weighted Dip/Chin belt broken so can’t do either hence the pulldowns and dips.
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.
SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)
Later in afternoon 500m rowing challenge – 1:33.8
Then in the evening a Chest & Tricep session to help motivate a friend
Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)
Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)
DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)
Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)
DB Flyes 9kg x40
DB Overhead Extension 38kg x12x9 (rest as above)
Dips x12x12 (rest as above)
Tricep Pushdowns 15kg x40
Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!
Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)
Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)
Power Cleans up to 110kg x1
Deadlift 147.5kg x8
Neck Harness 12kg x40x40x40x40
Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂
Later in day did a random session with a member:
Leg Press 220kg x10, dropped to 200kg x10
Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10
Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)
EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)
Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)
Press 65kg x5x5x9
Weighted Chins 25.25kg x8x6
Dips x25x17x13 (90s rest)
Deadlift 140kg x9, then a back off set of 100kg x12
Starting to get some aches and niggles around rotator cuff so stopping the rest-pause training for now. Also lowered weight on all my main lifts to focus on form and work back up to where I was with (hopefully) more strength.
Press 57.5kg x3, 67.5kg x3, 75kg x3+1+1 RP followed up with 10kg DB Lat Raise x20
Weighted Chins 24kg x8x6
Dips x30x14x9 (30-60s rest)
Romanian Deadlift 100kg x12 – Felt much better at a lower weight, going to keep the reps high on these an work up slowly.
Had a few minutes left to waste so did some more dips on the way out x20x9x5 with approx 20s rest
Chins/Dips – 10 sets of each, broke them up throughout the day frequency style. 8 chins each set and 10 dips.
Bench 95kg x5, 110kg x3, 121kg x7+2+1 RP then 15kg DB Flyes x15
Face Pulls (10) x12x12 – superset with first 2 bench sets
Machine Preacher Curls 20kg x12x9+3+2 RP
Squat 130kg x5, 150kg x3, 165kg x5
Dips (unweighted) x31x20
Paying the price today for the poor form on deadlifts yesterday, my lower back is killing! Managed to Bench ok, but after a few warm-up squats, had to can them and use leg press instead 😦 Not the worst in the world, got 15 reps at 300kg 🙂
Bench 90kg x3, 102.5kg x3, 115kg x9+2+1 RP – Followed up with 12.5kg DB Flyes x18
Face Pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x14x9+3+2 RP
45 Degree Leg Press 160kg x10, 200kg x8, 240kg x6, 280kg x4, 300kg x15
EZ Curl 30kg x15+4+3RP
DB Hammers 12.5kg x10
Leg Press Toe Press 110kg x10
Good Mornings 35kg x20+9+7RP
Hack Squat 120kg x6, 103.5kg x20
Had some time to waste so threw in:
‘V’ pulldown to chest (level 10) x10+4+3RP
Dips (unweighted) x20x13 (60s rest)
A good session today, Sundays are typically quiet, was nice to have the gym pretty much to myself. I’ve decided to give deadlifts a break for a while, I did some Romanian deadlifts today to warm up for them, but when I went to the bar, my back felt a bit sore from Fridays squat session! As I’m desperately trying to cure my APT/hyper lordosis I think they’re better left anyway – May try some stiff legged next week to see how they feel?
Press 72.5kg x5x5x7 – followed up with a finisher set at 50kg x9 – excuse Simon vacuuming in the background!
Weighted chins 25kg x6, 20kg x7 – followed up with ‘V’ grip pulldown to chest (9) x15
Weighted dips 22.5kg x12x9x7x6, then 15 unweighted to failure
Romanian deadlift 135kg x5x5
Kneeling cable crunches (14) x15x15
In a world gone mad for the latest greatest machine or new fangled exercise that every newly qualified Personal Trainer ‘thinks’ they’ve invented, we are sadly overlooking what has always worked. For great upper body strength and development look no further than the chin up and the dip and they’re weighted progressions. If you’re not sure look at a professional gymnast – I think you’ll agree that they’re pretty Hench! And do you think they do curls/pushdowns or use machines? Nope, the overwhelming majority of their training is dominated by chins and dips in some variation.
We all know by now that the squat is the king of the lower body exercises, and if you don’t you badly need to read up! I’m not going to rant about that right now, there is more than enough that’s been said on that front. Well, the chin-up and dip are most definitely in the running for the upper body crown. The most frustrating thing is that most commercial gyms don’t even have a chin-up bar and less still have a dipping station, preferring instead the grossly overpriced suspension bands or some variant, where all manner of interesting movements can be done and so make them more ‘functional’ … man, am I getting sick of hearing that word! Guess what? Gymnastic rings were first used in the mid 1800’s, and have been used in gymnastics since the early 1900’s. They are still used today in virtually the same form (rings at the end of a rope). So what exactly is so revolutionary about suspension bands? Oh wait, they have a different attachment point so they can be used at different angles and are unstable so require more ‘core’ stability when performing standard exercises like rows and bicep curls on them .. oh dear! Check out that person doing the exercises and tell me their core is stable – they’re usually not strong enough for it anyway and are wriggling around and swinging their hips with dreadful posture whilst doing the exercises, thus negating any ‘stability’ in the first place!
Anyway, back to chin ups and dips, how many have seen the guy doing gut wrenching, back swinging lat pulldowns with the whole stack? He probably can’t even do strict chins for the same amount of reps. The same goes for the guy who can smash out 10 reps at 100kg on the bench press, can he do 10 strict dips? Probably not. Not to mention the stability involved in the shoulder joint, and the subsequent strengthening of the rotator cuff.
Some of the best physiques in bodybuilding were built back in the day with a staple diet of chins and dips, I’ve already mentioned gymnasts but again, check out the upper body development of Kristian Thomas as an example.
Basically, the reason most avoid these is that they’re too damn hard! especially the weighted versions. But since when has the easiest version of something given the greatest gains? It’s about time you went back to basics put these two great exercises back into your routine. If you need further clarification see what Charles Poliquin has to say about them here: weighted chins, weighted dips. That’s it, rant over 😉