Where Strength and Size are the only goals

Posts tagged “knee raise

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

 

 

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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.


Sunday 29th June 2014

Deadlift Practice – Had a technique session with Paul today – Then did some bottom half deadlifts with a 3 second hold at knees – 100kg x5x5, 120kg x5x5, 140kg x5x5 followed by chin-ups and ab-sling knee raises for 4 sets


Wednesday 18th June 2014

Squat 120kg x5, 137.5kg x3, 152.5kg x8 – Happy with that 7.5kg increase from last week with same reps 🙂

45 Degree Leg Press 260kg x10x10x10x13 (60s rest)

Weighted GHR 10kg on chest x10x10x10x10x10 (30s rest)

Captains Chair Knee Raise (5kg plate between knees) x10x10x10x10x10 (30s)


Wednesday 11th June 2014

Squat 115kg x3, 130kg x3, 145kg x8

45 Degree Leg Press 250kg x10x10x10x12

Glute/Ham Raise x10x10x10x10x10 (30s rest)

Captains Chair Knee Raise x10x10x10x10x10 (30s)


Tuesday 19th March 2013

Taught my Spin class today so followed it up with some hamstring and ab work:

Leg Curl 40kg x20x20x20 (90s rest)

3 supersets of Ab Sling Knee Raises x10 and Windmills (Left & Right) 20kg x10


Sunday 25th November 2012

Cable Curls (level 6) x 14+6+5

Reverse Cable Curls (5) x12

Seated Calf Raise 110kg x10 – Was supposed to do these on the Smith machine today, but the step is too rounded and my feet were slipping too much.

Stiff-Legged-Deadlift 60kg x13+6+6 – Still having postural issues with my deadlifts

Leg Press 200kg x7, 160kg x20 – Really focused on trying to keep good form. Any heavier and my bum would come off the seat and I tended to bounce out of the bottom position.

Ab-sling knee raises – 10 knees to right, 10 to left, 10 straight knees-to-elbows

Again, felt like I needed to do something with upper body so did some ‘V’ pulldown to chest (10) x12+5+4