Where Strength and Size are the only goals

Posts tagged “hammer curl

Monday 17th November 2014 – Saturday 29th November 2014

Took a week off after the World’s and have been easing back in since. I’m going to change from conventional squats and deadlifts to wide stance/sumo as recommended by my coach in order to increase weight lifted, which means dropping the weight down and practicing over and over!! I’m also throwing in a back workout every other session and reducing Bench sessions as it helps my shoulder and you can’t go wrong by increasing back size/strength!

17th Nov – 22nd Nov

Back session – DB Pullovers, Pulldowns (V Grip and wide), T Bar Rows, Straight Arm Pulldowns, Single Arm Lever Rows and Rack Pulls up to 140kg x10

Squats – Wide practice with Pembrokeshire Powerlifters up to 140kg for 5 sets of 3 – Gorila chins and Captains Chair knee Raises

Back session – As above, Rack Pulls 160kg for 3 sets of 8

Deadlifts – Sumo practice up to 140kg for 3 sets of 5, biceps (DeFrancos 3-6-12 routine) & ab slings

23rd Nov – 29th Nov

Back session – As above, Rack Pulls up to 180kg for 3 sets of 3, biceps (3-6-12)

Squats – Wide practice up to 140kg x8 with loose wraps, Leg Press & Ab Wheel

Back session – As above with Rack Pulls up to 180kg for 3 sets of 5, biceps (3-6-12)

Bench/Deadlifts with Pembs Powerlifters – Bench up to 150kg, Sumo Deadlifts up to 180kg, Ab work

Vids:

Squat 140kg x3, Squat 140kg x8, Rack Pull 180kg x5, Bench 150kg, Sumo Deadlift 180kg

 

 

Advertisements

Wednesday 20th November 2013

Bench 120kg x4x4x5, followed up with 100kg x12 (2 mins rest)

DB Decline Bench 20kg’s x20x20 (90s)

Incline Lever Bench 40kg x12x8x7 (60s)

DB Hammer Curls 17.5kg x12x10 (between first two bench sets)

Sumo Deadlift 140kg x3x3x7

Disappointing bench session today, felt really heavy, little twinge in my shoulder on rep 6, so stopped and did some lower weight volume training instead. Sumo deadlift today instead of conventional as thinking of entering a powerlifting competition and need the practice!


Wednesday 13th November 2013

Bench 117.5kg x5x5x7 (last two reps pause bench) followed with Seated Incline Lever Bench 50kg x11x8 (60s rest)

DB Hammer Curls 17.5kg x11x9 (between bench sets)

Deadlift 182.5kg x3+1 (double knee bend on last rep so only counting 3!)

Seated Cable Row 85kg x10x10x10x8 (90s rest)


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


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)


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)


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

 


Monday 19th August 2013

Bench 127.5kg x3x3x3, followed up with 100kg x8 (approx 1 min rest)

DB Hammers 16kg x15x15 (between bench sets)

Squat 155kg x7

On holiday so squeezing in sessions where possible! Bench feeling better on the shoulder now, still a slight niggle but it’s not preventing me from benching/squatting anymore – See how it feels next session for overhead press 😉


Tuesday 6th August 2013

SPIN followed by Seated Leg Curl 65kg x12x10x9 (90secs rest)

Later in day

Standing Cable Straight Arm Pulldown 40kg x8x8x8
Superset with Reverse Grip Lat Pulldown 80kg x8x8, 70kg x8 (60s)

DB Pullover 34kg x8x8x8
Superset with Cable Row 70kg x8x8x8 (60s)

Smith Rack Pull 160kg x7

DB Hammer Curls 16kg x14x11 (90s)

Seated DB Curls 12kg x13x11 (60s)

EZ Cable Curl 20kg x40

Shoulder not too bad on back work, DB Pullover and Rack Pulls had a slight twinge but bearable!


Wednesday 8th May 2013

Standing DB Press 30kg x5x4x4

Superset Lat Raise/Bent Over Rear Raise 12kg x10x10x10

Seated Cable Scapular Retractions 50kg x12x12

Hammer Curls 14kg x10x10x10