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 😉
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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!
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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!
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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)
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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)
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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
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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)
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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
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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
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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)
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Monday 4th August 2014
Deadlift (Max)
Deadlift 162.5kg x2x2x2 (2 mins rest)
Rack Pull (Beltless, from just below knee) 197.5kg x2x2 (2 mins rest)
2″ Defecit Deadlift 152.5kg x4x5 (2 mins)
Lat Pulldown (9) x15x15x12x11 (60s rest)
BB Shrug 100kg x10x10x10 (60s)
DB Farmers Walk 40kg x35secs x35s x30s (60s)
Chin-ups x12x8x7 (60s)
Week 5 – Current weight 85.3kg
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Thursday 31st July 2014
Squat (Max)
Squat 145kg x2x2x2 (belt)x2x2 (up to 2 mins rest)
Front Squat 110kg x3 (belt)x3 (up to 2 mins)
Pause Box Squat (belt) 135kg x4x4x4 (up to 2 mins)
Farmers Walk 40kg DB’s x35 secs x35 secs x30 secs (60s)
Lying Leg Curl (4) x15x11, (3) x13 (superset with chins)
Chins x11x8x6 (superset with leg curl)
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Saturday 19th July 2014
Deadlift (Reps)
Deadlift 132.5kg x10 (no belt)x8 (belt) x7 (belt) (90 secs rest)
Rack Pull (Belt, from just below knee) 180kg x3x2 (90s rest)
2″ Defecit Deadlift 125kg x10x7x7 (90s)
Lat Pulldown 70kg x15x12 60kg x11, 50kg x12 (60s rest)
BB Shrug (straps) 130kg x10, 120kgx10x10 (60s)
DB Farmers Walk 34kg x30secs x30s x25s
Chin-ups x11x9x7 (60s)
Disappointed with todays session, bar felt really heavy and struggled with the Rack Pull – More sleep and more food needed!
Week 3 – Current weight 87.2kg
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Wednesday 17th July 2014
Squat (Reps)
Squat (belt) 127.5kg x11x8x6 (90 secs rest)
Front Squat (belt) 97.5kg x5x5 (90s rest)
Pause Box Squat (belt) 117.5kg x8x5x6 (2 mins rest)
Farmers Walk 40kg DB’s x35 secs x35 secs x25 secs (60s rest)
Lying Leg Curl (4) x15x12, (3) x12 (60s)
Chins x13x10x8 (60s)
Bit tired from a poor nights sleep and squat was a bit sloppy so lower back took a beating – By the pause squats it was too much so eased off on reps on last two sets.
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Saturday 12th July 2014
Deadlift (Speed)
Deadlift 125kg x3x3x3x3x3x3x3x3 (60-90s rest)
Rack Pull (Belt, from just below knee) 175kg x5x5 (2 mins rest)
2″ Defecit Deadlift 115kg x8x8x8 (90s)
Lat Pulldown 70kg x15, 60kg x15x14, 50kg x15 (60s rest)
DB Shrug (straps) 50kg x10x10x10 (60s)
DB Farmers Walk 42kg x20secs, 38kg x20s, 34kg x20s
Chin-ups x11x8x7 (60s)
Week 2 – Current weight 88.4kg
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Wednesday 9th July 2014
Squat (Speed)
Squat (no belt) 117.5kg x3x3x3x3x3x3x3x3 (60-90 secs rest)
Front Squat (belt) 110kg x4, 100kg x5 (2 mins rest)
Pause Box Squat (belt) 107.5kg x8x8x8 (90 secs rest)
Farmers Walk 35kg DB’s x45 secs x30 secs x30 secs (60s rest)
Lying Leg Curl (4) x15x14, (3) x13 (60s)
Chins x12x9x7 (60s)
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Farmers Walks – Build your forearms & traps and strengthen your core – all whilst doing your ‘cardio’
Anyone who has performed a Farmer’s Walk with a significant weight will agree, they are killers! Although they look straightforward, they work your whole body, leave you gassed, and have been referred to as the ‘moving plank’ by spine specialists – Definitely a recommended ‘core’ exercise as far as I’m concerned. As a ‘Hench’ conditioning exercise, what can beat walking around carrying big-ass weights?
The normal Farmer’s Walk can be performed with just about anything you can pick up, from dumbbells and kettlebells to sandbags and olympic plates (loose plates – savage on the grip!). Simply assume a deadlift position over your objects, pick them up and walk a pre-determined distance for a few sets. As a guide, try to use bodyweight in total, or to be truly Hench, work up to bodyweight in each hand! Aim to walk 30-35 metres around 4-6 times.
The single handed Farmer’s Walk is the king of core strengthening! It will absolutely trash your grip, obliques, traps, lats and just about everything else! Set-up is the same, but with just one weight, swap it after each length (30-35 metres). Again work towards being able to hold bodyweight in one hand for Henchness!
Most importantly – Focus on posture throughout the entire exercise. Keep your shoulders back and down, head up not forward, arms by your sides and abs braced throughout – If you’re walking like a Neanderthal you’re not doing yourself any good! Throw these on the end of your workouts as a finisher, done correctly you won’t be able to hold a weight afterwards!
Start with the two handed variety and move on to the one handed for a real challenge! For a true strongman type Farmers Walk, either use purpose made handles or olympic barbells, the added instability will only increase the benefits of the exercise!
BE HENCH 