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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Sunday 4th May 2014
DB Pullover 50kg x10, 40kg x10 (2 mins rest) – reduced weight as technique suffering. I may drop again and slow reps down some more as still didn’t feel quite right
Weighted Chins 28kg x6, (2 mins) 24kg x7, (60s) BW x12
DB Row To Hip 35kg x15x13 (60s)
Deadlift 155kg x7
Lying Leg Curl (6) x9+4+2 RP
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Monday 21st April 2014 – Back Focus Week 5
DB Pullover 50kg x10x9 (2 mins rest)
Reverse Grip Pulldown (14) x10, (11) x12 (60s rest)
T Bar Row 60kg x8x8x8x8x8 (60s)
Deadlift 145kg x8
Lying Leg Curl (6) x11+4+3 (rest pause)
Leg Raise (captains chair) x15x15x10+5 (30s rest)
GHD sit-ups x10x10 (60s)
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Wednesday 12th March 2014
Seated Press 60kg x5x5x10, followed by DB Lat Raise 7.5kg x19
Weighted Chins 20kg x8x7x5 (after each press set)
‘V’ Grip Pulldown (12) x10+5+3 RP (30 secs after last chin set)
Weighted Dips 20kg x17+6+4 RP
Lying Leg Curls (4) x12x11x9
Ab Wheel x12x12x11 (superset with leg curls)
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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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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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Thursday 13th June 2013
Press 62.5kg x5, 70kg x3, 80kg x1, then DB Lat Raise 12.5kg x16, 10kg x9 (Post Exhaust)
Weighted Chins 24kg x8x6 then Reverse Grip Pulldown (10) x15+6+5 RP – Struggled on the chins today, probably due to a back session yesterday! Got the same reps as last session so not all bad.
Weighted Dips 24kg x12+4+3 RP
Romanian Deadlift 40kg x10, 60kg x6, 80kg x4, 102.5kg x12
Lying Leg Curl (5) x10+6+4 RP – Replaced old machine, but still no markings on stack to know what weight it is! Sticking to my old method of number of plates in brackets 😉
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Monday 15th April 2013
Gave the shoulders a few days rest over the weekend as have been getting a bit of tendonitis flaring up. Felt much better today, had a good long warm-up/mobilise before the lifts.
Press 60kg x5, 70kg x3, 77.5kg x4+1+1 RP, followed up with 10kg DB Lat Raise x17
Weighted Chins 28kg x6x5
Skullcrushers 37.5kg x12x9x7x5 (90s rest)
Deadlift 135kg x5, 155kg x3, 170kg x3
Lying Hamstring Curl (7) x10+5+4 RP
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Monday 1st April 2013
Took an unofficial few days off – We’ve had friends to visit and I was due a deload anyway! Making another slight change to programming – dropped the Coan type deadlift training as weight was getting too heavy and couldn’t hold good form, instead focusing on my back & hamstrings/posterior chain and easing back on the quad work to go alongside the stretching foam rolling on the hip flexors/quads.
Bench 91kg x3, 105kg x3, 117.5kg x9+2+1 RP, followed up with 15kg DB Flyes x18
Face Pulls (10) x18x18 (between bench sets)
‘T’ Row 55kg x15x15x15x15 (90s rest)
Machine Preacher Curl 20kg x13+3+2 RP
Squat 126kg x3, 144kg x3, 162.5kg x3 – Felt a twinge in lower back at the bottom of rep 3, so racked it – I’d done prescribed reps anyway 🙂
Lying Hamstring Curl (6) x15+7+4 RP
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Friday 16th November 2012
Machine Preacher Curl 15kg x12+5+4RP
Pinwheel Curls 12.5kg x12
Seated Calf Raise 100kg x12
Lying Leg Curls (level 5) x 15+6+4RP
Squat 147.5kg x7, 90kg x20
BE HENCH 