Where Strength and Size are the only goals

Posts tagged “lat raise

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


Friday 29th August 2014

Bench (speed)

Bench 110kg x2x2x2x2x2 (30-60s rest)

Close Grip Bench 100kg x5x5x4 (30-60s)

Pause Bench (1″) 100kg x6x6 (30-60s)

Pulldowns (10) x12, (9) x11, (8) x10, (7) x10 (superset with Lat Raise) (90s)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with Pulldowns) 

Chins x7x7x6 (60s)

Bit of a crappy session, didn’t get a great nights sleep and the dieting is starting to catch up with me! Starting the water cut method this weekend as still not made weight. Just need to ensure I get enough food to recover and don’t reduce too much!


Friday 22nd August 2014

Bench (Max)

Bench Press 127.5kg x2, 130kg x1, 135kg x1+1 RP (90s rest)

Bench Press 115kg x5 (back off set)

Lat Pulldowns (V Grip) (10) x15x12 (9) x11x9 (superset with lat raise)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset)

Chins x8x7x6 (60s)


Friday 15th August 2014

Bench (reps)

Bench Press 122.5kg x5x5x5 (2 mins rest)

Close-Grip Bench 110kg x2x2 (90s)

Pause Bench (1″ off chest) 115kg x4x4x3 (2 mins)

Lat Pulldowns (10) x15, (9) x13, (8) x12x11 (90s)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with pulldowns)

Chins x7x6x6 (60s)


Wednesday 6th August 2014

Bench (Reps)

Competition Bench (Wide Grip) 115kg x6x5x4 (90s rest)

Close Grip Bench 105kg x3x3x3 (90s)

Pause Bench (1″ off chest) 107.5kg x6x4 (90s)

Pulldowns (9) x15x15x13x12 (superset with lat raise)

DB Lat Raise 10kg x12x12x12 (superset with pulldowns)

Chin-ups x7x6x5 (60s)


Nailing The Overhead Press by Paul Carter

Christian-overhead-pressNailing the overhead press originally published on T-Nation by Paul Carter

Here’s what you need to know…

•  Using a thumbless grip on overhead pressing allows for a better path of the bar by bringing it in closer to the centerline of the body. It’s also easier on the shoulders and wrists.

•  Start with a shoulder-width grip. As a visual cue, rotate your hands back towards your delts. If your thumb grazes the outside of them, you’ve got it right.

•  Contract your glutes, abs, and quads when you press. The more tension you have throughout the body, the stronger you’ll be.

•  Activate the biceps on the eccentric portion of the press. When you lower the bar, think about doing a sort of hammer curl towards your face/ears.

•  Press with a purpose. That means press with violence and hate. Try to think about throwing it through the ceiling.

 

Lots of guys these days shit on any form of seated press, but I’m not sure why. The entire purpose of pressing overhead is simply to build bigger and stronger shoulders. Whether you’re seated or standing doesn’t really matter unless you’re a competitive strongman and … (read more here)


Tuesday 29th July 2014

Took a week off for holiday, so repeated last session:

Bench (Speed)

Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)

Close Grip Bench 85kg x5x5 (60s)

Pause Bench (1″ off chest) 85kg x8x8x8 (60s)

Pulldowns (9) x15x14, (8) x10x9 (superset with lat raise)

DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)

Chin-ups x7x7x5 (60s)

Struggled a bit with assistance work but happy overall, weight still coming down slowly as planned and so far strength doesn’t seem to have taken a hit 😉

Week 4 – Current weight 85.8kg


Monday 21st July 2014

Bench (Speed)

Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)

Close Grip Bench 85kg x5x5 (60s)

Pause Bench (1″ off chest) 85kg x8x8x7 (60s)

Pulldowns (9) x15x15x14, (8) x12 (superset with lat raise)

DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)

Chin-ups x10x8x8 (60s)


Monday 14th July 2014

Bench (Max)

Competition Bench (wide grip) 115kg x2x2x2x2x5 (2 mins rest)

Close Grip Bench 105kg x5x6x6 (2 mins)

Pause Bench (1″ off chest) 107.5kg x5x4 (2 mins)

Pulldowns (9) x15x15x13, (8) x13 (superset with lat raise)

DB Lat Raise 12kg x10, 10kg x10x10 (superset with pulldowns)

Chin-ups x11x7x6 (60s)


Monday 7th July 2014

Bench (Reps)

Competition Bench (wide grip) 100kg x10x8x8 (90s rest)

Close Grip Bench 107.5kg x5x4x5 (90s)

Pause Bench (1″ off chest) 92.5kg x8x8x6 (2 mins)

Pulldowns (9) x15x15x12, (8) x11 (superset with lat raise)

DB Lat Raise 10kg x10x10x10 (superset with pulldowns)

Chin-ups x10x8x7 (60s)