Where Strength and Size are the only goals

Posts tagged “farmers walk

Sunday 19th October – Saturday 25th October 2014

3 Weeks to the World’s

Week 6 – Back to normal now and looking to get as much quality workouts in this week as I can, they will be my last heavy sessions before the meet. Weight is holding nicely at around 83kg so I will not need to cut this time which should hopefully translate to some better numbers on the platform. Just finalising all the details this week and looking forward to getting out there 🙂

Deadlift – Did some speed work with sets of 2 @ 157.5kg and minimal rest, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Barbell Shrugs, Farmers Walks and Chin-ups

Bench – Up to 125kg x2, then singles at 130kg and 135kg. Put on bench shirt and hit 150kg, 160kg and 165kg (?) chased it up with Pulldowns, DB Rear Raises & Chin-ups

Back/Shoulder Session – Pullovers, Viking Press, Chest Supported Plate Lever Rows, Wide Grip Pulldowns and Cable Reverse Flyes

Squat – Working out our openers and attempts. I worked up to 220kg again, much more comfortable in my suit now. I’ll be opening at 195kg, then 215kg, then 220kg+ depending how the last 2 felt!

Bench I’ll open at 155kg, then 160kg, then 165kg+ and Deadlift 190kg, 202.5kg and then 210kg+ – It’s only really my openers that will remain constant. The succeeding lifts will depend on how I’m feeling on the day but I’m hoping to get 9/9 lifts this time 😉

Vids:

Bench 135kg (unequipped)

Bench 165kg (equipped)

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Sunday 12th October – Saturday 18th October 2014

4 Weeks to the World’s

Week 5 – So, rough as dog Sun/Mon/Tues this week, nothing like a bit of D&V 😉 Felt low all week, and when I met up with the guys Saturday for squats I didn’t do too bad, but still wasn’t fully recovered and couldn’t push myself as hard as I would have liked.

Deadlift – worked up to 190kg x2, then singles at 195kg and 200kg – tried lifting in my squat suit as some people find it helps, but couldn’t get in the right position to pull, still managed to get 220kg over my knees but couldn’t lock out. Followed up with Pulldowns, Shrugs, Farmers Walks and Chin-ups

Bench – Up to 120kg x5, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises & Chin-ups

Squat – Did some reverse band squats in the monolift with the Pembrokeshire Powerlifters, got up to 240kg, attempted 260kg but just didn’t have it in me and re-racked after a little half squat. Also being a bit of a minge with knee wraps pinching so going to have to ‘man up’ for the world’s!

Vids:

Bench 120kg x5


Saturday 4th October – Saturday 11th October 2014

5 Weeks to the Worlds!

Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.

Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.

Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups

Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises

Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows

A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!

Vids:

Deadlift 170kg x5

Bench 110kg x8

Squat 170kg

Leg Press 340kg x8


Monday 3rd September 2014

Last lifting session till the meet! Started the water loading on saturday, drinking 2 gallons a day at the moment so weight up a little at 85kg this morning.

Squats (max)

Squat (belted) 162.5kg x2, 167.5kg x1, 172.5kg x1 (with wraps)

Squat 145kg x5

DB Farmers Walk 45kg x 35 secs, 40kg x30s x30s (60s rest)

Lying Leg Curl (4) x15x15x13 (superset with chins) (90s)

Chins x12x9x8 (superset with leg curls)

 


Monday 25th August 2014

Squat (reps)

Squat 152.5kg x3x3x3 (60-90s rest)

Front Squat (belt) 117.5kg x2x2 (60-90s)

Pause Squat (belt) 145kg x3x2 (60-90s)

DB Farmers Walk 45kg x35 secs x 25 secs, 40kg x 25 secs (60s rest)

Lying Leg Curl (4) x15x15 x10n (superset with chins) (90s rest)

Chins x12x9x7 (superset with leg curls)


Wednesday 20th August 2014

Deadlift (speed)

Deadlift 142.5kg x2x2x2x2 (belted) x2 (raw) – (30-60s rest)

Rack Pull 177.5kg x4x3x2 (30-60s)

2″ Defecit Deadlift 135kg x6 (raw) x5 (belted) (30-60s)

Lat Pulldowns (10) x15x15 (9) x12x10 (60s)

BB Shrugs 130kg x10x10x10

DB Farmers Walk 45kg x25secs, 40kg x25s x25s

Week 8 – Current weight 84.3kg


Monday 18th August 2014

Squat (speed)

Squat 135kg x2x2x2x2x2 (30-60s rest)

Front Squat (belt) 105kg x3x3x3 (60s)

Pause Squat (belt) 127.5kg x3x3x3 (60s)

DB Farmers Walk 40kg x35 secs x 35 secs x 21 secs

Lying Leg Curl (4) x15x14, (3) x15

Chins x10x8x7 (superset with leg curls)


Wednesday 13th August 2014

A little over 3 weeks to go, had a little time off recently due to illness but now all OK and starting to pyramid down training towards the meet.

Deadlift (max)

Deadlift 170kg x2 (2mins rest), 175kg x1, (2 mins), 180kg x2 (2 mins), 152.5kg x8

Lat Pulldowns (9) x15x15x15x11  (60s)

Shrugs 120kg x10x10x10 (60s)

DB Farmers Walk 40kg x35 secs x32 secs x 21 secs

Chins x12x9x7


Saturday 9th August 2014

Deadlift (Speed)

Deadlift 135kg x2x2x2x2x2x2 (30-60s rest)

Rack Pull 165kg x5x5 (30-60s)

2″ Defecit Deadlift 125kg x6x5 (60s)

Lat Pulldown 70kg x15x11, 60kg x11x10 (60s)

DB Shrugs 50kg x8x6x5 (60s)

DB Farmers Walk (34kg) x30s x30s x30s (60s)

Chins x8x6x5 (60s)

Week 6 – Current Weight 85kg


Friday 8th August 2014

Squat (Speed)

Squat 127.5kg x2x2x2x2x2x2 (60s rest)

Front Squat 97.5kg x5x5 (60s)

Pause Squat (belt) 117.5kg x8x8 (90s)

DB Farmers Walk 40kg x35s x35s x30s

Lying Leg Curl (4) x15x13 (3) x15 (superset with chins)

Chins x11x8x7 (superset with leg curls)