Where Strength and Size are the only goals

Posts tagged “reverse flye

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 😉

Vids:

Bench 135kg (unequipped)

Bench 165kg (equipped)

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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)


Wednesday 11th December 2013

DB Pullover 42.5kg x12, 40kg x12 (2 mins rest)

Weighted Chins 24kg x6+1 (2 mins), 20kg x6+1 then V Grip Pulldown (setting 12) x11, (10) x10, (8) x11 (60s rest)

Deadlift 140kg x9

Cable Row (Cambered D Handle) 70kg x12x10, 60kg x10x8 (60s rest)

Shrugs 120kg x10x10x9 (60s), then 40kg DB’s x20

Prone Incline DB Reverse Flye 7.5kg x18x16x13

Abs


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


Monday 15th July 2013

DB Pullover 46kg x12x12

V Grip Pulldown to Chest 85kg x9, 70kg x12

Kroc Row 42kg x20x20 (2 sets each side)

Smith Rack Pull 155kg x5

Cable Reverse Flye 5kg x15x12x10

After every set 12 Ab Sling Knee Raise for a total of 12 sets – 144 reps