Took a week off after the World’s and have been easing back in since. I’m going to change from conventional squats and deadlifts to wide stance/sumo as recommended by my coach in order to increase weight lifted, which means dropping the weight down and practicing over and over!! I’m also throwing in a back workout every other session and reducing Bench sessions as it helps my shoulder and you can’t go wrong by increasing back size/strength!
17th Nov – 22nd Nov
Back session – DB Pullovers, Pulldowns (V Grip and wide), T Bar Rows, Straight Arm Pulldowns, Single Arm Lever Rows and Rack Pulls up to 140kg x10
Squats – Wide practice with Pembrokeshire Powerlifters up to 140kg for 5 sets of 3 – Gorila chins and Captains Chair knee Raises
Back session – As above, Rack Pulls 160kg for 3 sets of 8
Deadlifts – Sumo practice up to 140kg for 3 sets of 5, biceps (DeFrancos 3-6-12 routine) & ab slings
23rd Nov – 29th Nov
Back session – As above, Rack Pulls up to 180kg for 3 sets of 3, biceps (3-6-12)
Squats – Wide practice up to 140kg x8 with loose wraps, Leg Press & Ab Wheel
Back session – As above with Rack Pulls up to 180kg for 3 sets of 5, biceps (3-6-12)
Bench/Deadlifts with Pembs Powerlifters – Bench up to 150kg, Sumo Deadlifts up to 180kg, Ab work
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!
5 Weeks to the Worlds!
Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.
Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.
Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups
Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises
Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows
A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!
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
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.
Bench 110kg x2x2x2x2x2 (30-60s rest)
Close Grip Bench 100kg x5x5x4 (30-60s)
Pause Bench (1″) 100kg x6x6 (30-60s)
Pulldowns (10) x12, (9) x11, (8) x10, (7) x10 (superset with Lat Raise) (90s)
DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with Pulldowns)
Chins x7x7x6 (60s)
Bit of a crappy session, didn’t get a great nights sleep and the dieting is starting to catch up with me! Starting the water cut method this weekend as still not made weight. Just need to ensure I get enough food to recover and don’t reduce too much!
Deadlift 162.5kg x4x3, (belt) x5 (60-90s rest)
Rack Pull (below knee) 197.5kg x1x1 (belt) (60-90s)
Defecit Deadlift (2″) 152.5kg x5, (belt)x3x2 (60-90s)
Pulldowns (10) x15x15x11, (9) x11 (60s)
Shrugs 140kg x10x10x10 (60s)
Week 9 – current weight 84kg
Bench Press 127.5kg x2, 130kg x1, 135kg x1+1 RP (90s rest)
Bench Press 115kg x5 (back off set)
Lat Pulldowns (V Grip) (10) x15x12 (9) x11x9 (superset with lat raise)
DB Lat Raise 12.5kg x10, 10kg x10x10 (superset)
Chins x8x7x6 (60s)
Deadlift 142.5kg x2x2x2x2 (belted) x2 (raw) – (30-60s rest)
Rack Pull 177.5kg x4x3x2 (30-60s)
2″ Defecit Deadlift 135kg x6 (raw) x5 (belted) (30-60s)
Lat Pulldowns (10) x15x15 (9) x12x10 (60s)
BB Shrugs 130kg x10x10x10
DB Farmers Walk 45kg x25secs, 40kg x25s x25s
Week 8 – Current weight 84.3kg
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)