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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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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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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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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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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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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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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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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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 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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Friday 11th April 2014
DB Pullover 45kg x12x12 (2 mins rest)
V Grip Pulldown (14) x9, (11) x11 (60s rest)
Bent Over Row 92.5kg x12, 62.5kg x12x12x12 (30s)
Rack Pull (below knee) 160kg x11 – Felt really heavy again today, I think I’ve been doing too much recently, including my spin I trained 6 days last week. With a focus on back training I think it’s just taking it’s toll, so will ease back a bit and see if that helps.
G Row 47.5kg x5x3 (90s) – Bit weak from rack pulls and lower back was tight as hell so gave up on second set. Will drop back down to 40kg next time and try and focus on technique.
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Monday 31st March 2014 – Back Focus Week 2
DB Pullover 45kg x9, 40kg x10 (2 minutes rest)
Weighted Chins 24kg x6, 20kg x7, BW x11 (60s rest)
DB Row To Hip 35kg x12x9 (60s)
Power Cleans up to 100kg
Rack Pull (Above Knee) 200kg x10
G Row 42.5kg x5x5 (90s)
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Wednesday 19th March 2014
Seated Press 62.5kg x5x5x9, followed by DB Lat Raise 7.5kg x21x12 (60 secs rest)
Weighted Chins (after each press set) 24kg x7, 20kg x7x6, followed by V Grip Pulldown (12) x9+5+3 RP
Weighted Dips 20kg x18+5+4 RP
T Bar Row 50kg x10x10x8x8x7 (60s)
Rack Pull (below knee) 180kg x4
Lever Deadlift 200kg x5, 240kg x2
Shrugs 35kg x20+8+6 RP
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Wednesday 18th December 2013
DB Pullover 42.5kg x12x11 (90s rest)
Weighted Chins 24kg x7x6 (2 mins rest), followed by V Grip Pulldown (12) x13x6x4 (60s)
Rack Pull 160kg x8 (pins at knees)
Viking Press 70kg x12x6x4 (60s)
Cable Row 70kg x13x11x9x8 (60s)
Shrugs 120kg x13x11x9 (90s), then 45kg DB’s x14
Bent Over Reverse Flye 10kg x14x14x12(60s)
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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
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Sunday 17th November 2013
DB Pullovers 38kg x12x11 superset with chins x9x6 (30 secs between each exercise)
V Grip Pulldowns 80kg x8, 70kg x9, 60kg x9 (60s rest)
DB Row To Hip 30kg x12x11 (60s)
Cable Rows 50kg x20x15 (90s)
Smith Rack Pull 170kg x5, 130kg x10
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Saturday 26th October 2013
DB Pullover 42kg x12x12 (90s rest)
V Grip Pulldown 80kg x12, 70kg x10 (90s)
DB Row To Hip 30kg x12x12 (90s)
Smith Rack Pull 160kg x6
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Sunday 20th October 2013
Seated Press 65kg x5x5x9
V Grip Pulldown (10) x14x13x10 (between press sets) – dropped weight on these to focus on technique
Dips x30x15x10 (60 secs rest)
Rack Pull 180kg x4x4x4 (90s)
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Monday 12th August 2013
Standing Cable Straight Arm Pulldown 40kg x12x12 (2 mins rest)
Wide Grip Pulldown 75kg x9, 65kg x12 (2 mins)
‘V’ Grip Cable Row 72kg x15x15x15 (60s)
Smith Rack Pull 165kg x7
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Friday 9th August 2013
Standing Cable Straight Arm Pulldown 40kg x11x10 (2 mins rest)
V Grip Pulldown 90kg x10, 75kg x12 (2 mins)
Cable Row 70kg x15x15x15 (90s)
Smith Rack Pull 162.5kg x7
SPIN
Seated Leg Curl 65kg x14x11x9 (90s)
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Tuesday 6th August 2013
SPIN followed by Seated Leg Curl 65kg x12x10x9 (90secs rest)
Later in day
Standing Cable Straight Arm Pulldown 40kg x8x8x8
Superset with Reverse Grip Lat Pulldown 80kg x8x8, 70kg x8 (60s)
DB Pullover 34kg x8x8x8
Superset with Cable Row 70kg x8x8x8 (60s)
Smith Rack Pull 160kg x7
DB Hammer Curls 16kg x14x11 (90s)
Seated DB Curls 12kg x13x11 (60s)
EZ Cable Curl 20kg x40
Shoulder not too bad on back work, DB Pullover and Rack Pulls had a slight twinge but bearable!
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Saturday 3rd August 2013
Standing Cable Straight Arm Pulldown 35kg x12x12 (90s rest)
Wide Grip Pulldown 75kg x6, 65kg x10, 55kg x10 (2 mins)
Kroc Row 42kg x25
Smith Rack Pull 160kg x4 – again struggled after the Kroc rows, will stop doing them before rack pulls from now.
Cable Rear Flye 7.5kg x8, 5kg x15x15 (90s)
Cable Curls (Single handles) 10kg x18x14x10 (60s)
Dips x30x(16+4)x(7+3) (30s rest)
Left shoulder still inflamed, going to leave upper body for a few days to rest it.
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Wednesday 31st July 2013
DB Pullover 46kg x13x13 (2 mins rest)
‘V’ Grip Pulldown To Chest 90kg x9, 75kg x11 (2 mins)
DB Row To Hip 30kg x13x13 (90s)
Smith Rack Pull 157.5kg x10
Cable Rear Flyes 5kg x15x15 (90s)
Ab Sling Knees To Elbows x13 after every set of every exercise
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Wednesday 24th July 2013
DB Pullover 46kg x13x12 (2 mins rest)
‘V’ Grip Pulldown to Chest 90kg x8, 75kg x10 (2 mins)
Kroc Row 42kg x22x16 (2 mins)
Smith Rack Pull 157.5kg x4 – Struggled with these today, shouldn’t have done 2 sets of Kroc Rows I guess!
Prone Rear Flye 10kg x15x12x9 (60s)
Neck Harness 12kg x35x35x30x30 (rest as necessary)
BE HENCH 