Where Strength and Size are the only goals

Posts tagged “face pulls

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.


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)


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)


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)


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)


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


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


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. 😦

 


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


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)