Friday 23rd May 2014
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)
T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)
Deadlift & Sumo Deadlift up to 140kg – technique practice
Rack Pull 220kg x5
Monday 14th April 2014 – Back Focus Week 4
Missed usual session at the Shack, ended up at commercial gym later in the day so just did what I could!
Press 70kg x5x5x5
Underhand Pulldowns 100kg x8, 80kg x13 (between press sets)
Squat up to 150kg – Didn’t like the rack, had to walk too far back after unracking and then the spotter/catcher bars didn’t go low enough for me, so stopped at 150kg
100 Dips x20x16x12x10x8x7x6x6x7x4x4 (30s rest)
Thursday 12th September 2013
Press 72.5kg x3x3x5, followed up with 60kg x8 (60s rest) – still a slight niggle in shoulder, but it’s not massively affecting lifts
Weighted Chins 30kg x6x5 (between press sets), followed up with Reverse Grip Pulldown (13) x14 (60s rest)
EZ Tricep Extensions 47.5kg x10x8, 45kg x7x6 (60s rest)
Deadlift 160kg x5
Later in day taught a SPIN class
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!
Saturday 13th July 2013
Incline DB Bench Press 34kg x12x10x8x6 (90secs rest) then 20kg Weighted Crunches x50
DB Prone Row 24kg x12x10x8x6 (slight hold at top, 90s rest) then 20kg Weighted Crunches x50
Cable Flyes 12.5kg x12x10x8x6 (60s rest) then 20kg Weighted Crunches x50
Reverse Grip Pulldown 70kg x12x10x8x6 (60s rest) then 20kg Weighted Crunches x50
Smith Rack Pull 152.5kg x6 then 20kg Weighted Crunches x50
Seated Leg Curl 60kg x10x10x10x10 (60s rest)
Friday 19th April 2013
Press 55kg x5, 62.5kg x5, 70kg x10+1+1 RP, then 12.5kg DB Lat Raise x12
Weighted Chins 28kg x6x5, then Reverse-Grip Pulldown (14) x9
Skullcrushers 47.5kg (used wrong plates!) x12x10x7x4
Deadlift 160kg x5 – lowered weight again to focus on technique, stopped at 5 as form starting to deteriorate.
Monday 25th March 2013
Press 52.5kg x5, 60kg x5, 70kg x8+2+1 RP – Followed by 10kg DB Lat Raise x12
Deadlift 180kg x2
Speed Deadlifts 150kg x3x3x3
Power Shrugs 120kg x5x5
Lever Row 105kg x5x5
Reverse Grip Pulldown (16)x5x5
Arched Back Good Mornings 77.5kg x5x5
Lying Leg Curl (5) x15+8+6 RP
Monday 18th March 2013
Press 60kg x5, 67.5kg x3, 75kg x5+1+1 RP then 10kg DB lat raises x10
Deadlift 170kg x2
Speed Deadlift 140kg x3x3x3
Power Shrugs 110kg x5x5x5
Stiff-Legged Deadlifts 125kg x5 (lower back too sore from heavy Deads to continue, usual form issues!)
Machine Lever Row 100kg x5x5x5
Reverse Grip Pulldown (15) x5x5x5x5
Wednesday 13th March 2013
Press 55kg x3, 62.5kg x3, 70kg x8+1+1 RP followed up with 10kg DB Lat Raises x12
Deadlift 160kg x3x3x3 – Form a little better than last week, lower back still rounding a little on the pull but felt better overall.
Speed Deadlift 130kg x3x3x3
Power Shrugs 102.5kg x5x5x5
Reverse-Grip Pulldown (14) x5x5x5
Stiff-Legged Deadlifts 120kg x5x5x5
Bent Over Row 90kg x5x5x5
Arched back Good Mornings 75kg x5x5x5
Thursday 7th March 2013
Press 51kg x5, 60kg x5, 67.5kg x11+2+1 RP
Deadlift 180kg x2 – Still shitty form, bit of a rounded back on the pull. Slowly improving though, much better at lower weights, so going to continue anyway – Only got a couple of weeks left of this particular deadlift program and I want to pull 200kg by the end of it!
Deadlift 150kg x3x3x3x3x3
3 Circuits of Stiff-Legged Deadlifts 110kg, Bent Over Row 80kg, Reverse-Grip Pulldown (10) – 8 reps of each with 60s rest between exercises and each circuit.
Thursday 28th February 2013
Press 57.5kg x5, 65kg x3, 72.5kg x8+0+1 RP – Gone back to standing press to keep the progress going.
Deadlift 170kg x3 – Still not happy with technique when watching it back, going to keep plugging away at it!
Speed Deadlift 140kg x3x3x3x3x3x3
3 Circuits of Stiff-Legged Deadlifts 100kg, Bent Over Row 80kg, Reverse Grip Pulldown (10) and Good Mornings 50kg – 8 reps of each with 90 seconds/60secs/30secs (less each round) rest between exercises and 2 minutes rest after each circuit.
Thursday 21st February 2013
Really cold at the gym today, struggled to warm-up (the bars were freezing!) and I think my Press really suffered for it. Either that or just a bad session 😦
Seated Press 53.5kg x3, 61kg x3, 68.5kg x7+1+1 RP followed with 7.5kg DB lat raises x16
Deadlift 160kg x3 (was supposed to be 2, but first rep didn’t feel right so did another on the end instead)
Speed Deadlift 130kg x3x3x3x3x3x3x3x3 (60s rest)
3 Circuits of Stiff-Legged Deadlifts 75kg, Bent Over Row 75kg, Reverse Grip Pulldown (10) and Good Mornings 50kg – 8 reps of each with 30-60 seconds between exercises and 30-60s rest after each circuit.
Thursday 14th February 2013
Seated Press 50kg x5, 57.5kg x5, 65kg x9+2+1 RP then 5kg DB Lateral Raises x20
The rest of the session was Deadlift & Back focus derived from Ed Coan’s programming. I’ll be doing this every other session for the next 7 weeks with the aim to hit 200kg at the end of the cycle. The alternate session will remain pretty much as it was previously.
Deadlift 150kg x2
Speed Deadlift 120kg x3x3x3x3x3x3x3x3 – 90s rest between sets
Circuit of Stiff-Legged Deadlifts 70kg, Bent Over Row 70kg, Reverse Grip Pulldown (10) and Good Mornings 50kg – 8 reps of each with 30 seconds between exercises and 2 mins rest after each circuit.