Where Strength and Size are the only goals

Posts tagged “front squat

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

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Saturday 27th September – Friday 3rd October

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

Vids:

Deadlift 210kg

Bench 160kg

Dead Bench 110kg x7

Dead Bench 130kg

Pause Squat 125kg x5


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 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)


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)


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)


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)


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.


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)


Wednesday 15th May 2013

Bear Complex: Power Clean/Front Squat/Push Press/Back Squat/Push Press  = 1 rep. 7 reps without putting the bar down is 1 round. No time element, go for 5 rounds aiming for maximum weight by round 5.

Appetite is back with a vengeance today! Pushed for time this week, so did a little session with the weights I have at home and will get down The Shack on Friday and Sunday to get some strength work in.

Been a long while since I’ve done this workout and it was a killer! Started at 40kg, then went up in 5kg steps to 60kg for last round. I was blowing on the last one! 🙂