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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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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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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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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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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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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Monday 23rd June 2014
Deadlift 127.5kg x5, 145kg x3, 162.5kg x8
Good Mornings 45kg x10x10x10x10 (60s rest)
Bent Over Row 75kg x10x10x8, 70kg x8 – Lower back shot from last 2 movements, may replace these with T-Bar or Cable Row next session.
Lying Leg Curl (5) x11, (4) x11, (3) x11x10 (Superset with Ab Wheel) – Machine needs oiling, although added resistance was a challenge!
Ab Wheel x12x12x10x9 (Superset with Leg Curls)
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Saturday 7th June 2014
Deadlift 140kg x5, 160kg x2, 180kg x1, 185kg x1, 190kg x1
Good Morning 40kg x10x10x10x10 (60s rest)
Yates Row 80kg x10x10x10x10 (30s)
Explosive Shrugs 130kg x40 (rest-pause in hang position) followed by DB Shrug & Hold 3 secs 42kg x10x10x8 (90s rest)
Seated Leg Curls 50kg x12, 45 x12x12, 40kg x12 (60s rest)
Ab Sling Knee to Elbows x12x12x12x12 (60s)
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Saturday 4th January 2014
Happy New Year!
Deadlift 120kg x5, 130kg x5, 140kg x8
Good Morning 40kg x10x10x10x10 (60s rest)
T Bar Rows 50kg x10x10x10x10 (60s rest)
Lying Leg Curls (5) x12, (4) x12x12 superset with Ab Wheel x12x10x9
Reverse Grip Pulldown (12) x10x7, (1) x7, (10) x8 (30s rest)
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Thursday 28th November 2013
SPIN
After last Bench session, shoulder has inflamed again! tendonitis in left shoulder. Pretty sure it’s due to the fact I’m only training twice a week at present so putting too much emphasis on the main lifts and not enough on the additional work.
I’m going to take the rest of December to rehab the shoulders and strengthen posterior chain (still working on those deadlifts!) so a big focus on back/rotator cuff/scapular control and whilst I’m at it, some glute/hamstring strengthening as well.
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Tuesday 22nd October 2013
SPIN and Seated Leg Curl 60kg x19x14x12 – dropped weight as was using too much momentum 😉
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Wednesday 16th October 2013
Seated Shoulder Press 62.5kg x5x5x9
Chins x16x14x11 (between press sets)
Dips x29x17x12 (60s rest)
Deadlift 172.5kg x2x2 (90s rest)
‘V’ Pulldown (14) x12x7x5 (60s)
Good Mornings 40kg x20x20 (60s)
Lying Leg Curl (5) x20x20 (60s)
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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)
BE HENCH 