6 Weeks to the Worlds
Week 3 – 531 week
Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins
Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls
Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats
Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins
Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg 🙂 – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!
Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1
DB Pullover 45kg x12x10 (2 mins rest)
Weighted Chins 28kg x5 (2 mins), 24kg x5 (60s) Bodyweight x10
DB Row To Hip 35kg x12x12 (60s)
G Row 45kg x5x5 (90s)
Used the Lever Deadlift Machine as a bit fried from last few days training and lower back was not enjoying the rack pulls today. Also missed rotator cuff work yesterday so threw it on the end of today’s session.
Standing 1-Arm DB External Rotation 7.5kg x15x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x15x15 (60s)
Seated Press 62.5kg x5x5x9, followed by DB Lat Raise 7.5kg x21x12 (60 secs rest)
Weighted Chins (after each press set) 24kg x7, 20kg x7x6, followed by V Grip Pulldown (12) x9+5+3 RP
Weighted Dips 20kg x18+5+4 RP
T Bar Row 50kg x10x10x8x8x7 (60s)
Rack Pull (below knee) 180kg x4
Lever Deadlift 200kg x5, 240kg x2
Shrugs 35kg x20+8+6 RP
Squat 100kg x8, 120kg x6, 140kg x3, 150kg x2, 160kg x2 – then dropped to 100kg x20 (60 secs rest)
Machine Lever Deadlift 200kg x6x6x6, superset with Viking Press 80kg x6x6x5 (30s between each set)
Hanging Knees-to-elbows x10x10
Glute-Ham-Raise x10x10x10, superset with Captains Chair Leg Raises x10x10x10
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
Seated Press 67.5kg x4x4x7
V Grip Pulldown (14) x12x9x8 (between press sets)
Deadlift 167.5kg x3
Machine Lever Deadlift 200kg x3x3
Push Press 90kg x5, 100kg x3, 110kg x2, 120kg (miss), 110kg x2
Weighted Chins 29kg x5, 26.25kg x5
Lever Deadlift 120kg x5, 160kg x4, 200kg x3, 220kg x2, 240kg x1x1x1
Left Rotator Cuff playing up loads recently – couldn’t press from bottom so did push press/jerk instead, dips were a no go today and finished with lever Deadlift to rest it slightly as conventional was irritating it. Frustrating session today 😦
Shoulders feeling a bit battered lately, but I’ve been a bit lapse with mobility work lately so probably to blame!
DB Bench Press 37.5kg x10+3+2RP
Press 55kg x9+3+2RP
Weighted Dips 15kg x15+5+3RP
‘V’ Grip Pulldown to Chest (10) x10+5+3
Rack Pull 120kg x12 – Not too happy with form here, definitely got some lean-back at the top, so didn’t take the weight any higher.
Lever Deadlift 300kg x1 – Felt like just seeing how heavy I could go on this, Going to try 320kg next time!
Finally back online after the move! Busy old week, been increasing my training volume again as I’ve been keeping it simple lately. Did my core & stretch stretch on Tuesday night, I’m doing frequency chins & push-ups on my non-training days (currently sitting at 6 sets of 18 press-ups & 7 chins), previously I’d been forcing the reps out on these so I’m really trying hard to only do reps that feel easy. Once they start to feel like they’re slowing down or requiring more strength I stop the set. Double Spin last night so feeling it in the legs today as usual!
Press 73.5kg x6+1+1 – Decided to start doing some rest-pause training lately as feeling bored of the 3 sets with long rest that strength training usually calls for, and I’ve always enjoyed doing it in the past. I think I’ll take a re-set however, next press session – the two rest pause lifts were killers!
Had 1 minute rest then did 16 reps with 20kg DB’s
Weighted chins 23.75kg x5+2+2, then ‘V’ grip pulldown to chest 17 reps at level 10
Weighted dips 25kg x12+6+4, then unweighted x16
Romanian deadlifts as warm-up, up to 140kg x4
Lever deadlift (plate loaded) 160kg x10 – still feeling easy (compared to 160kg bar!) – going to go for 180kg next session
Been a crazy few days, started a part time job and moving house tomorrow so won’t be very regular posting till broadband up and running at new place!
Bit of a tough session today, late home last night and didn’t really eat/sleep too well yesterday. Still got down there and busted it out as best I could and reasonably happy with session. Need to make sure I eat enough when working late, even if it’s just protein shakes.
Press 73.5kg x3x3x5, followed up with 50kg x12 – Layback getting bad again on heavy reps, I’ll repeat weight next session when fresh and see how it feels.
Weighted chins 25kg x6, 20kg x8, then ‘V’ grip pulldown to chest (10) x13
Weighted dips 25kg x10x8x7, then unweighted for 17 reps
Lever deadlift (plate loaded) 140kg x10 – gave this a go as not used one before, definitely an ego machine! 140kg felt easy, I may carry on with these for a while (keeping romanian deadlifts for warm-ups) whilst trying to release my hip flexors, then back to deadlifts.