Monday 17th November 2014 – Saturday 29th November 2014
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
Vids:
Squat 140kg x3, Squat 140kg x8, Rack Pull 180kg x5, Bench 150kg, Sumo Deadlift 180kg
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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!
Vids:
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Saturday 4th October – Saturday 11th October 2014
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!
Vids:
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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
Vids:
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Saturday 20th September – Friday 26th September 2014
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.
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Friday 29th August 2014
Bench (speed)
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!
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Wednesday 27th August 2014
Deadlift (reps)
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
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Friday 22nd August 2014
Bench (Max)
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)
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Wednesday 20th August 2014
Deadlift (speed)
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
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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 13th August 2014
A little over 3 weeks to go, had a little time off recently due to illness but now all OK and starting to pyramid down training towards the meet.
Deadlift (max)
Deadlift 170kg x2 (2mins rest), 175kg x1, (2 mins), 180kg x2 (2 mins), 152.5kg x8
Lat Pulldowns (9) x15x15x15x11 (60s)
Shrugs 120kg x10x10x10 (60s)
DB Farmers Walk 40kg x35 secs x32 secs x 21 secs
Chins x12x9x7
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Saturday 9th August 2014
Deadlift (Speed)
Deadlift 135kg x2x2x2x2x2x2 (30-60s rest)
Rack Pull 165kg x5x5 (30-60s)
2″ Defecit Deadlift 125kg x6x5 (60s)
Lat Pulldown 70kg x15x11, 60kg x11x10 (60s)
DB Shrugs 50kg x8x6x5 (60s)
DB Farmers Walk (34kg) x30s x30s x30s (60s)
Chins x8x6x5 (60s)
Week 6 – Current Weight 85kg
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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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Monday 4th August 2014
Deadlift (Max)
Deadlift 162.5kg x2x2x2 (2 mins rest)
Rack Pull (Beltless, from just below knee) 197.5kg x2x2 (2 mins rest)
2″ Defecit Deadlift 152.5kg x4x5 (2 mins)
Lat Pulldown (9) x15x15x12x11 (60s rest)
BB Shrug 100kg x10x10x10 (60s)
DB Farmers Walk 40kg x35secs x35s x30s (60s)
Chin-ups x12x8x7 (60s)
Week 5 – Current weight 85.3kg
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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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Saturday 19th July 2014
Deadlift (Reps)
Deadlift 132.5kg x10 (no belt)x8 (belt) x7 (belt) (90 secs rest)
Rack Pull (Belt, from just below knee) 180kg x3x2 (90s rest)
2″ Defecit Deadlift 125kg x10x7x7 (90s)
Lat Pulldown 70kg x15x12 60kg x11, 50kg x12 (60s rest)
BB Shrug (straps) 130kg x10, 120kgx10x10 (60s)
DB Farmers Walk 34kg x30secs x30s x25s
Chin-ups x11x9x7 (60s)
Disappointed with todays session, bar felt really heavy and struggled with the Rack Pull – More sleep and more food needed!
Week 3 – Current weight 87.2kg
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Monday 14th July 2014
Bench (Max)
Competition Bench (wide grip) 115kg x2x2x2x2x5 (2 mins rest)
Close Grip Bench 105kg x5x6x6 (2 mins)
Pause Bench (1″ off chest) 107.5kg x5x4 (2 mins)
Pulldowns (9) x15x15x13, (8) x13 (superset with lat raise)
DB Lat Raise 12kg x10, 10kg x10x10 (superset with pulldowns)
Chin-ups x11x7x6 (60s)
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Saturday 12th July 2014
Deadlift (Speed)
Deadlift 125kg x3x3x3x3x3x3x3x3 (60-90s rest)
Rack Pull (Belt, from just below knee) 175kg x5x5 (2 mins rest)
2″ Defecit Deadlift 115kg x8x8x8 (90s)
Lat Pulldown 70kg x15, 60kg x15x14, 50kg x15 (60s rest)
DB Shrug (straps) 50kg x10x10x10 (60s)
DB Farmers Walk 42kg x20secs, 38kg x20s, 34kg x20s
Chin-ups x11x8x7 (60s)
Week 2 – Current weight 88.4kg
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Monday 7th July 2014
Bench (Reps)
Competition Bench (wide grip) 100kg x10x8x8 (90s rest)
Close Grip Bench 107.5kg x5x4x5 (90s)
Pause Bench (1″ off chest) 92.5kg x8x8x6 (2 mins)
Pulldowns (9) x15x15x12, (8) x11 (superset with lat raise)
DB Lat Raise 10kg x10x10x10 (superset with pulldowns)
Chin-ups x10x8x7 (60s)
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Friday 4th July 2014
Started a new wave of training to lead me up to the meet in September as advised by my coach – World Champion Paul Murphy – He has also advised I enter at 82.5kg instead of 90kg so going to have to drop a bit of weight! The program has hints of Westside training about it, with max, speed and reps days. It starts with Deadlift:
Deadlift (max)
Deadlift 160kg x2x2x2x2x5 (approx 2 mins rest)
Rack Pull (from knee) 187.5kg x3x3 (2 mins)
2″ Defecit Deadlift 127.5kg x6x6 (2 mins)
Lat Pulldown (10) x15, (9) x13, (8) x14x11 (60s rest)
BB Shrug 140kg x9, 130kg x10x10 (60s)
Chin-ups x10x9x8 (60s)
Bit of a change to what I’m used to! A lot more volume so found the assistance harder than usual but overall felt good! Bench next session 🙂
Week 1 – Current weight 90.4kg
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Friday 30th May 2014
Deadlift 100kg x5, 120kg x5, 140kg x5, 150kg x2, 160kg x4 (2 mins)
Cable Row 75kg x12x12, 70kg x12, 60kg x12x9 (60s)
V Grip Pulldowns (10) x12x12x12x12x11 (Superset with Viking Press)
Viking Press 70kg x10x8, 60kg x9x7x7 (Superset with Pulldowns)
Explosive Shrugs 140kg x40
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Friday 9th May 2014
DB Pullover 40kg x12x12 (2 mins rest)
V Grip Pulldown (15) x9, (11) x12 (60s rest)
Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)
Rack Pull 205kg x15
Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)
Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!
🙂 🙂 🙂
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Wednesday 4th December 2013
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 24kg x6, 20kg x6 (2 mins), followed up with V Grip Pulldowns (12) x10, (11) x9, (10) x9, (9) x8 (60s rest)
Cable Row (V Grip) 70kg x15x10, 60kg x11x10 (60s rest)
DB Row 30kg x20 (each side)
Rack Pull 140kg x14 (Pins at knee height)
Barbell Shrugs 100kg x10x10x10 (60s rest), then 30kg DB Shrugs x25
Reverse Flye (2) x12x10, single arm Rev. Flye (2) x12 each side
Ab work
BE HENCH 