Sunday 19th October – Saturday 25th October 2014
3 Weeks to the World’s
Week 6 – Back to normal now and looking to get as much quality workouts in this week as I can, they will be my last heavy sessions before the meet. Weight is holding nicely at around 83kg so I will not need to cut this time which should hopefully translate to some better numbers on the platform. Just finalising all the details this week and looking forward to getting out there 🙂
Deadlift – Did some speed work with sets of 2 @ 157.5kg and minimal rest, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Barbell Shrugs, Farmers Walks and Chin-ups
Bench – Up to 125kg x2, then singles at 130kg and 135kg. Put on bench shirt and hit 150kg, 160kg and 165kg (?) chased it up with Pulldowns, DB Rear Raises & Chin-ups
Back/Shoulder Session – Pullovers, Viking Press, Chest Supported Plate Lever Rows, Wide Grip Pulldowns and Cable Reverse Flyes
Squat – Working out our openers and attempts. I worked up to 220kg again, much more comfortable in my suit now. I’ll be opening at 195kg, then 215kg, then 220kg+ depending how the last 2 felt!
Bench I’ll open at 155kg, then 160kg, then 165kg+ and Deadlift 190kg, 202.5kg and then 210kg+ – It’s only really my openers that will remain constant. The succeeding lifts will depend on how I’m feeling on the day but I’m hoping to get 9/9 lifts this time 😉
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Sunday 12th October – Saturday 18th October 2014
4 Weeks to the World’s
Week 5 – So, rough as dog Sun/Mon/Tues this week, nothing like a bit of D&V 😉 Felt low all week, and when I met up with the guys Saturday for squats I didn’t do too bad, but still wasn’t fully recovered and couldn’t push myself as hard as I would have liked.
Deadlift – worked up to 190kg x2, then singles at 195kg and 200kg – tried lifting in my squat suit as some people find it helps, but couldn’t get in the right position to pull, still managed to get 220kg over my knees but couldn’t lock out. Followed up with Pulldowns, Shrugs, Farmers Walks and Chin-ups
Bench – Up to 120kg x5, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises & Chin-ups
Squat – Did some reverse band squats in the monolift with the Pembrokeshire Powerlifters, got up to 240kg, attempted 260kg but just didn’t have it in me and re-racked after a little half squat. Also being a bit of a minge with knee wraps pinching so going to have to ‘man up’ for the world’s!
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Saturday 27th September – Friday 3rd October
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
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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 15th August 2014
Bench (reps)
Bench Press 122.5kg x5x5x5 (2 mins rest)
Close-Grip Bench 110kg x2x2 (90s)
Pause Bench (1″ off chest) 115kg x4x4x3 (2 mins)
Lat Pulldowns (10) x15, (9) x13, (8) x12x11 (90s)
DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with pulldowns)
Chins x7x6x6 (60s)
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Wednesday 6th August 2014
Bench (Reps)
Competition Bench (Wide Grip) 115kg x6x5x4 (90s rest)
Close Grip Bench 105kg x3x3x3 (90s)
Pause Bench (1″ off chest) 107.5kg x6x4 (90s)
Pulldowns (9) x15x15x13x12 (superset with lat raise)
DB Lat Raise 10kg x12x12x12 (superset with pulldowns)
Chin-ups x7x6x5 (60s)
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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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Tuesday 29th July 2014
Took a week off for holiday, so repeated last session:
Bench (Speed)
Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)
Close Grip Bench 85kg x5x5 (60s)
Pause Bench (1″ off chest) 85kg x8x8x8 (60s)
Pulldowns (9) x15x14, (8) x10x9 (superset with lat raise)
DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)
Chin-ups x7x7x5 (60s)
Struggled a bit with assistance work but happy overall, weight still coming down slowly as planned and so far strength doesn’t seem to have taken a hit 😉
Week 4 – Current weight 85.8kg
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Monday 21st July 2014
Bench (Speed)
Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)
Close Grip Bench 85kg x5x5 (60s)
Pause Bench (1″ off chest) 85kg x8x8x7 (60s)
Pulldowns (9) x15x15x14, (8) x12 (superset with lat raise)
DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)
Chin-ups x10x8x8 (60s)
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Wednesday 25th June 2014
Another training session with Paul Murphy, today was Pause Box Squats, Stiff-legged Good Mornings and Bench
Pause Box Squat onto 12″ box 120kg x3, 130kg x3x3x3x3, 135kg x3
Box Squats onto 12″ box 165kg x3 (knee wraps)
Stiff Legged Good Mornings (dead stop on pins at the bottom) 40kg x3, 60kg x3x3, 70kg x5
Bench 80kg x5, 100kg x5, 120kg x4x4, 100kg x5 – Shoulder tendonitis playing up today, starting the ‘Fix My Shoulder Pain by Rick Kaselj’ ASAP, only got 10 weeks till the meet 
BE HENCH 