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 😉
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.
– Been a bit of a crazy time since the meet, so website been a little ignored recently. Back up to speed again now so will be posting regularly again.
8 Weeks to the World’s! For my training leading up to it, I’ll be following Jim Wendler’s 5/3/1 for Powerlifting with some customisation.
Week 1 – 3’s week with Heavy singles
Bench – Shirted up for the Bench after my 3’s and got up to 150kg. That’s up 15kg from the meet. Not bad for first time in a shirt! Did some assistance work, machine incline press, abs & rear delts
Deadlift – I don’t have a suit as yet so just did my 3’s and went for a couple of heavy singles and managed to pull 202.5kg (ugly as hell!) so again a PR of 2.5kg. Assistance was some Good Mornings, Ab wheel and chin-ups
Squat – Now the fun begins! After my 3’s and finally getting into the squat suit (ha ha), I went up to 200kg for 2, then my coach spurred me on to make 210kg. Best increase yet of 25kg on my meet PR .. could get used to this ‘geared’ lifting thing!
Bench/Board Press – On my own today so instead of board press I used Dead Bench to increase strength in the bottom of the lift up to 100kg x9 and then Rows, Dips, Curls and Rear Raises to finish
Press 55kg x3, 62.5kg x3, 67.5kg x9 then drop set of 55kg x8 (60s rest)
DB Press 22.5kg x10x9, 20kg x10, 17.5kg x9x9 (60s)
EZ Curls 30kg x10x10x10 (60s)
DB Rear Raise 12.5kg x10x10x9 (superset with lat raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (superset with rear raise then 60s rest)
Press 85kg x1, 70kg x6, 60kg x6 (60s rest)
DB Standing Overhead Press 25kg x10, 22.5kg x9, 20kg x9x8x7 (60s)
EZ Curls 25kg x10x10x10x10x10 (60s)
DB Rear Raise 10kg x10x10x10 (Superset with Lat Raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (Superset with Rear Raise)
DB Prone Row 30kg DB’s x8x8x8x8 (60s rest)
Shrugs (Explosive) 122.5kg x40 (15 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 38kg x10x10 (90s rest)
Smith Standing Calf Raise 112.5kg x12x10x10 (60s rest)
Leg Press Toe Press 200kg x10x10 (60s)
Prone Rear Raise 10kg DB’s x15x15x13 (60s)
Dips x20x17x11x8 (30s)
Not going to get in for a few days as going away for new year – Thought I’d try a shoulder session to see how it feels ..
Seated Smith Shoulder Press (No Back rest) 60kg x5x5x5, then 40kg x10 – chins between sets
Seated DB Press 22kg x10x10, 20kg x10x9x8 superset with Cable Curls 22.5kg x10x10x10x10x10
Prone DB Rear Raise 8kg x10x10x10 superset with Standing Lat Raise 5kg x10x10x10
– Won’t do that again! Felt not too bad at the time, but next morning.. ouch
Smith Press has ruined me, really irritated rotator cuff so will leave shoulders alone for a while :- (
DB Pullover 46kg x13x13
V Grip Pulldown 80kg x9 , 70kg x10 (dropped weight as getting sloppy!)
Kroc Row 38kg x25
Smith Rack Pull 107.5kg x20
Bent Over Rear Raise 14kg x12x12x12
After every set (right through session) 10 hanging knee raises for a total of 90 reps
DB Pullover 46kg x13x12 (2 mins rest)
‘V’ Grip Pulldown 95kg x6, 80kg x9 (2 mins rest) – Technique a bit sloppy on first set, going to go back down and focus on it.
DB Row To Hip 34kg x13x13 (2 mins) – Same again, letting weight become more important than technique.
Smith Rack Pull 105kg x20
Bent Over DB Rear Raise 14kg x12x12x11 (90s)
DB Pullover 46kg x12x12
‘V’ Grip Pulldown 90kg x9, 80kg x10 (2 mins rest)
DB Row To Hip 34kg x12x12 (2 mins)
Smith Rack Pull 150kg x5, 100kg x20 – just can’t get in right position on smith when heavy so going to do higher reps on it instead.
Bent Over Rear Raise 14kg x12x12, 12kg x12 (90s rest)
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee Raise x12 each side, then Hanging Knee Raise x10
DB Pullover 46kg x12x10
‘V’ Grip Pulldown 90kg x6, 80kg x9
DB Row To Hip 34kg x12x11
Smith Rack Pull 140kg x7
Bent Over Rear Raise 14kg x12x10, 12kg x10
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee to Elbow x10 (each side)
DB Pullover 42kg x12x12
‘V’ Grip Pulldown 85kg x9, 80kg x10
DB Row 42kg x10x10x10, 34kg x10x10 (90s rest)
DB Rear Raise 14kg x12, 12kg x12x10 (90s rest)
DB Pullover 42kg x12x12
‘V’ Grip Pulldown To Chest 85kg x8, 80kg x10
DB Row To Hip 34kg x12x10
Deadlift (Smith) 140kg x6 – Strange doing these on a smith machine, obviously nowhere near the same, but still better than nothing!
Bent Over Rear Raise 12kg x12x12
Quick back session at work today, hence smith deadlift – Down ‘The Shack’ tomorrow for Bench & Squats 🙂 – Haven’t squatted heavy/properly for a while, getting back into the groove of things again so looking forward to it!
DB Pullovers 38kg x12x12
‘V’ Handle Pulldown to Chest 70kg x10x10x8x8 (60s rest)
DB Row to Hip 38kg x8, 30kg x10x10
Prone Rear Raise 8kg x15x15x15
Upper Back Machine 20kg x40
Shoulder feeling a bit sore from Monday’s bench so did a back session:
DB Pullover 42kg x12x12
‘V’ Grip Pulldown To Chest 80kg x8, 75kg x11
DB Row To Hip 42kg x12x12
Smith Rack Pull 160kg x5
Bent Over Rear DB Raise 14kg x15x15x15