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.
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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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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)
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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)
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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)
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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
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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
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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. 😦
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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
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Thursday 9th January 2014
Close-Grip Bench 105kg x5x5x11, then 80kg x11
Chins x15x12x10 (superset with bench)
DB Bench 27.5kg x10x10x10x10x10 superset with Machine Lever Row (chest supported) 65kg x12x12x12x12x12
Pushdowns (4) x100 (50+25+25)
Face Pulls (5) x100 (35+16+14+12+11+12)
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Sunday 29th December 2013
Close-Grip Bench 100kg x5x5x13, then 80kg x9
Chins x15x12x7 (between bench sets)
DB Bench 26kg x10x10x10x10x10 – superset with Upper Back Machine 35kg x12x12x12x12x12
Pushdowns 15kg x100 (50+30+20)
Face Pulls 10kg x100 (50+30+20)
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Saturday 21st December 2013
Close-Grip Bench 100kg x5x5x14, then 80kg x8 (60s rest) – Superset with Neutral Grip Chins x15x11x7
DB Bench (Hammer Grip) 25kg x10x10x10x10x10, superset with
Machine Lever Row 60kg x12x12x12x12x11 – minimal rest between sets
Tricep Pushdown (5) x100 (few sets/rest as possible)
Facepulls (4) x100
Tried out close-grip to see how shoulder was and felt ok so I’m going to stick with it for now – Just happy to be benching again!
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Wednesday 23rd October 2013
Bench Press 127.5kg x4x4x5, then 100kg x6 (60s rest)
Face pulls (13) x20x14 (between bench sets)
DB Hammers 17.5kg x10x8 (between bench sets)
Seated Cable Row 80kg x15x13x10x10 (60s rest)
Squat 165kg x6
45 Degree Leg Press 400kg x3
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Saturday 19th October 2013
Bench 127.5kg x3x3x3, then 102.5kg x8 (60s rest)
Facepulls (13) x19x14 (between bench sets)
DB Hammers 15kg x15x15
Machine Lever Row 80kg x14x10x8x7 (60s)
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Sunday 13th October 2013
Bench 125kg x4x4x6, 102.5kg x12 (60s rest)
Face Pulls (13) x18x13 (between bench sets)
Machine Preacher Curls 25kg x12, 20kg x12
Seated Row 80kg x15x13x10x9 (60s)
Squat 165kg x5
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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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Thursday 26th September 2013
Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12
Seated Row 80kg x13x11x9x8 (60s rest)
Later in day
SPIN
Neck Harness 16kg x30x30x30x30 (rest as needed)
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Saturday 21st September 2013
Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)
Face Pulls (13) x16x11 (between bench sets)
Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)
Seated Row 80kg x12x10x9x9 (60s rest)
Squat 165kg x5
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Saturday 14th September 2013
Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)
Face Pulls (13) x15x12 (between bench sets)
Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)
T Bar Row 70kg x15x15x13x11 (60s rest)
Squat 162.5kg x5
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Tuesday 10th September 2013
Bench 117.5kg x5x5x9, 60secs rest then 102.5kg x5 – No video and someone decided to walk past camera and stand in the way! ah well ..
Face pulls (12) x20x15 (between first two bench sets)
DB Hammer Curls (between bench sets) 17.5kg x15, 15kg x12 – definitely ‘cheating’ the weight up at the end of the sets so will swap hammers for a different curl
T Bar Row 70kg x15x14x12x11 (60s rest)
Squat 162.5kg x4
Later in day:
SPIN followed by Seated Leg Curl 65kg x19x15x11 (90s rest)
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Friday 6th September 2013
Bench 130kg x3x2x3, then after 60s rest 100kg x11 – Bench stalling now so taking a re-set next session
Face Pulls (12) x18x15 (between Bench sets)
DB Hammer Curls 17.5kg x13x11 (between Bench sets)
T Bar Row 70kg x12x12x11x10 (60s rest)
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Monday 2nd September 2013
Bench 130kg x3x2x4, followed with 100kg x10 (60s rest)
Face Pulls (12) x17x14 (between bench sets)
DB Hammer Curls 17.5kg x12x10 (between bench sets)
T Bar Row 65kg x15x15x12x9 (60s rest)
Squat 160kg x3
45 Degree Leg Press 380kg x5
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Wednesday 28th August 2013
Bench 130kg x2x2x3, then 100kg x9 (60s rest)
Face pulls (12) x16x13 (between first two bench sets)
Machine Preacher Curl 25kg x10, 20kg x12, 15kg x16 (After each Bench set)
Cable Row 80kg x11x10x8x7 (60s)
Squat 157.5kg x5
Bench felt much better today, just a little ache left in the shoulder now. Could actually get under the bar for squats without pain so happy days!
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Friday 23rd August 2013
Bench 127.5kg x3x3x5, followed up with 100kg x8 (approx 60s rest)
Face Pulls (11) x20x16 (between Bench sets)
Machine Preacher Curls 25kg x9, 20kg x11, 15kg x15 (After each Bench set)
T Bar Row 65kg x15x13x12x9 (60s rest)
45 Degree Leg Press 360kg x10
BE HENCH 