Monday 5th May 2014 – Back Focus Week 7
Cable Row 90kg x9x9x8x8 (90s rest)
Bench 117.5kg x3x3x6, then 100kg x6
Machine Preacher Curl 20kg x10, 15kg x13x12 (After each bench set)
Viking Press 85kg x8, (60s rest) 40kg x13
Did a quick upper body session today, bit sore from yesterday and hip flexor really tight and painful when trying to squat so called it a day and will mobilise it over next few days
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Monday 17th March 2014
Bench 122.5kg x4x3x4, then 100kg x8 (60 secs rest)
Chins x17x13x10 (after bench sets), then Machine Preacher Curl 20kg x8+2+1 RP (60s after last chin set)
T Row 60kg x10x10x8x7 (30s)
Squat 145kg x5
Tough slog today, a bit under the weather but determined to get strength levels back so did as much as possible. Will repeat weights next session and push for more reps (hopefully ;-))
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Monday 10th March 2014
Bench 120kg x5x5x6, then 100kg x5 (60s rest)
Chins x16x12x8 (after each bench set)
Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)
Bent Over Row 80kg x12x11x9x7 (60s rest)
Squat 140kg x9
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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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Sunday 13th October 2013
Bench 125kg x4x4x6, 102.5kg x12 (60s rest)
Face Pulls (13) x18x13 (between bench sets)
Machine Preacher Curls 25kg x12, 20kg x12
Seated Row 80kg x15x13x10x9 (60s)
Squat 165kg x5
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Wednesday 2nd October 2013
Bench 125kg x3x3x6, followed by 102.5kg x8 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls 25kg x11, 20kg x12 (between bench sets)
Seated Row 80kg x15x12x10x9
Deadlift 167.5kg x4
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Thursday 26th September 2013
Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)
Face Pulls (13) x17x12 (between bench sets)
Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12
Seated Row 80kg x13x11x9x8 (60s rest)
Later in day
SPIN
Neck Harness 16kg x30x30x30x30 (rest as needed)
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Saturday 21st September 2013
Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)
Face Pulls (13) x16x11 (between bench sets)
Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)
Seated Row 80kg x12x10x9x9 (60s rest)
Squat 165kg x5
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Saturday 14th September 2013
Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)
Face Pulls (13) x15x12 (between bench sets)
Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)
T Bar Row 70kg x15x15x13x11 (60s rest)
Squat 162.5kg x5
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Wednesday 28th August 2013
Bench 130kg x2x2x3, then 100kg x9 (60s rest)
Face pulls (12) x16x13 (between first two bench sets)
Machine Preacher Curl 25kg x10, 20kg x12, 15kg x16 (After each Bench set)
Cable Row 80kg x11x10x8x7 (60s)
Squat 157.5kg x5
Bench felt much better today, just a little ache left in the shoulder now. Could actually get under the bar for squats without pain so happy days!
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Friday 23rd August 2013
Bench 127.5kg x3x3x5, followed up with 100kg x8 (approx 60s rest)
Face Pulls (11) x20x16 (between Bench sets)
Machine Preacher Curls 25kg x9, 20kg x11, 15kg x15 (After each Bench set)
T Bar Row 65kg x15x13x12x9 (60s rest)
45 Degree Leg Press 360kg x10
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Monday 1st July 2013
Bench 115kg x5x5x7 followed by 100kg x5 (drop-set)
Machine Preacher Curl 22.5kg x12x9+3+2 RP (superset with bench)
‘T’ Bar Row 60kg x15x14x11x9 (90s rest)
Squat 120kg x5, 130kg x5, 142.5kg x10
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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 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 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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Friday 17th May 2013
Incline Bench 100kg x5x5x6+1+1 RP then Incline Lever Press 50kg x12
Face pulls (10) x15x15 (between bench sets)
Lever Row 80kg x8x7x5 (60s rest)
Machine Preacher Curls 20kg x12+2+1 RP
Squat 100kg x5, 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg (fail), 170kg x1, 180kg (fail)
Great to get a decent strength session in, been up an down with illness for a couple of weeks so was great to get back under the bar. Missing a few reps here and there on weights, but it was to be expected after all the time off lately – Grrrr!
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Thursday 18th April 2013
Tuesday SPIN followed with Seated Hamstring Curl 45kg x21x21x21
Today – Incline Bench 100kg x5x5x9, then 80kg x7
Face Pulls (11) x14x14 – between bench sets
Machine Lever Row 90kg x12x10x8x7 (90s rest)
Machine Preacher Curl 20kg x14x7 (90s rest)
Squat 100kg x3, 120kg x3, 140kg x3, 160kg x3, 180kg x1 – Hip Flexor tight, struggled with Squats so just went through the motions – Will try 180kg for reps next session.
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Monday 8th April 2013
Bench 97.5kg x5, 110kg x3, 125kg x6+1+1 RP (only just got the 6th rep!) followed with 17.5kg DB Flyes x10
Face pulls (11) x12x12 (between bench sets)
‘T’ Bar Row 60kg x15x15x12x10 (90s rest)
Machine Preacher Curls 20kg x14+4+2 RP
Squat 135kg x5, 152.5kg x3, 170kg x3 – Keeping reps low for now, focusing on hamstrings/posterior chain over next few weeks or so.
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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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Sunday 24th March 2013
Bench 85kg x5, 97.5kg x5, 110kg x9+3+2 RP – The weight tree had been pushed too close to the rack and I hadn’t noticed! see the vid!
DB Flyes 15kg x16x10 (after last bench)
Face Pulls (10) x15x15 (between bench sets)
Machine Preacher Curls 20kg x13x9+3+2 RP
Lever Incline Bench 40kg x10x10x10x10x20
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Tuesday 12th March 2013
Repeated Friday’s workout as hadn’t trained at the weekend as usual and missed the squats last time!
Bench 90kg x3, 102.5kg x3, 115kg x10+2+1 RP then 12.5kg DB Flyes x20
Face Pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x15x10+3+2 RP
Squat 120kg x3, 140kg x3, 157.5kg x8
Started teaching Spin again on Tuesday lunchtimes so getting some conditioning in finally!
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Friday 8th March 2013
Paying the price today for the poor form on deadlifts yesterday, my lower back is killing! Managed to Bench ok, but after a few warm-up squats, had to can them and use leg press instead 😦 Not the worst in the world, got 15 reps at 300kg 🙂
Bench 90kg x3, 102.5kg x3, 115kg x9+2+1 RP – Followed up with 12.5kg DB Flyes x18
Face Pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x14x9+3+2 RP
Dips x30x20
45 Degree Leg Press 160kg x10, 200kg x8, 240kg x6, 280kg x4, 300kg x15
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Monday 4th March 2013
Took a few days off to alleviate some aches and pains around the shoulders (usual story!), I’ve also been doing 100 reps of 24kg KB Deadlifts whenever possible, in easy sets of 10 with plenty of rest, to focus on form (frequency method-ish).
Bench 82.5kg x5, 95kg x5, 110kg x12+3+2 RP, followed up with 12.5kg DB Flyes x16
Face pulls (9) x20x20 (superset with first two sets of Bench)
Machine Preacher Curls 17.5kg x12x10+4+3 RP
Weighted Dips 33kg x13x7+2+negative RP
Squat 115kg x5, 130kg x5, 150kg x12
BE HENCH 