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.
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Wednesday 30th April 2014
Bench 130kg x4, 100kg x10 (60s rest), followed up with Incline Lever Bench 45kg x11+6+4 RP (60s)
DB Hammers 17.5kg x10, 15kg x10, 12.5kg x10x8 (30s rest)
Viking Press 85kg x6, 40kg x13 (60s), then Lat Raises 10kg x11
Squat 160kg x5
Was hoping to get more reps on bench but as been stuck for 3 sessions now it’s about time I took a re-set! Changed curls from EZ bar to hammers, but not happy with technique so going to drop weight down and focus on it. Still a little sporadic with training after the move and will be away this weekend so just doing what I can for now and will hit it hard next week.
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Wednesday 23rd April 2014
Bench 130kg x4, 100kg x11 (60s rest), then Incline Lever Bench 40kg x11+6 RP
EZ Curls 30kg x15x15x11x9 (30s)
Viking Press 82.5kg x8, 40kg x11 (60s)
Squat 160kg x4
Scarecrows 5kg DB’s x10x10x9 (90s)
A good session today – Same reps on Bench so threw in some Lever Bench on the end. Squat felt better today but I need to work on mobility and hips still a bit tight as I’ve been neglecting them recently so going to get back on the old foam roller 😉
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Wednesday 27th November 2013
Bench 120kg x5x4x6, then 100kg x9 (90s rest)
Superset with DB Preacher Curls 12.5kg x12, 10kg x20
DB Decline 25kg x18x12 (60s rest), then back to the bar 100kg x4 (60s)
Machine Incline Lever Bench 30kg 15×12 (60s)
Sumo Deadlift Practice 150kg x2x2, 140kg x5
Lever Deadlift 200kg x10
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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!
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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)
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Wednesday 6th November 2013
Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)
Machine Preacher Curl 20kg x15x12x10 (between bench sets)
Seated Cable Row 80kg x10x10x9x8 (60s)
Deadlift 182.5kg x3x2 (2 mins)
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Wednesday 30th October 2013
Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)
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Tuesday 25th June 2013
AM Session:
Incline Bench 90kg x5x5x9+2+1 RP
Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)
Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20
Squat 120kg x5, 130kg x5, 140kg x10
PM Session:
SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)
Frequency chins x7 throughout day
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Monday 17th June 2013
Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12
Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest)
Squat 130kg x3, 147.5kg x3, 165kg x1x1 – struggled today, this weight should have gone for at least 5 reps, put it down to back session yesterday! Going to take a reset and start fresh on 5’s again.
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Monday 10th June 2013
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+1+1 RP followed with Machine Incline Lever Press 50kg x13 and Incline DB Flyes 12.5kg x11 (All with approx 30s rest between them)
Machine Preacher Curl 21.25kg x12x7+3+2 RP
Squat 120kg x5, 137.5kg x5, 157.5kg x5
– Repeated weights on Bench & Squat from last session. Bum came off the bench on rep 5 of last set, so strictly speaking only counts as 4 reps!
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Tuesday 4th June 2013
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+2+1 RP
Incline Lever Bench 40kg x18, then Incline DB Flyes 12.5kg x14
Machine Preacher Curl 20kg x12x9
Squat 120kg x5, 137.5kg x5, 157.5kg x4 – 4 messy reps! more like good mornings! not a great return to squats so will drop down the weights a little for now to see how next few sessions go.
A few hours later taught Spin then the usual seated hamstring curls 50kg x15x14x10
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Monday 27th May 2013
Bench 120kg x5x5x5+1+1, followed with Seated Incline Lever Bench 40kg x17
Cable Row 90kg x5x5x8, followed with ‘V’ Grip Pulldown (14) x8
Crazy weekend! Impulsively bought a camper van on Saturday and didn’t come home till today! Very little sleep over weekend so today was a real grind, just did a simple push/pull workout.
My weekend in a few photos
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Monday 20th May 2013
Training still bitty this week, not quite 100% so going to ease back and return to 5/3/1 RP type training next week – revisiting cycle 7 (last complete cycle).
Bench 120kg x4x5x6 then Incline Lever Bench 50kg x13 (rest pause)
Machine Preacher Curls 20kg x12x12 (between bench sets)
Hammer Strength Row (Single Arm) 40kg x12x10 each side, then both handles 60kg x8
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Monday 29th April 2013
Aside from Tuesday’s SPIN, haven’t exercised for a week as been a run down. Hit the gym again today finally! Bit of a tough slog after a week out – Lost a few reps from last Bench session, but it’ll pick back up.
Incline Bench Press 100kg x5x5x5
Face Pulls (12) x10x10 – between Bench sets
Weighted Dips 24kg x11x7
Incline Lever Bench 50kg x12x8
Close-Grip Bench 70kg x8x8
Tricep Rope Pushdowns (9) x10x10x10
Bent Over Rear Raise 10kg DB’s x10x10x10
BE HENCH 