Where Strength and Size are the only goals

Posts tagged “row

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)


Saturday 29th March 2014

Cable Row 80kg x8x8x8x8 (90s rest)

Shrugs (Explosive) 120kg x40 (12 done, then the remainder in a rest pause style, no letting go of the bar), 100kg x40 (2 mins)

DB Shrugs (with 3s hold) 30kg x10x10 (90s rest)

Standing Calf Raise 100kg x12x10x9 (60s rest)

Leg Press Toe Press 180kg x10x9 (60s)

Seated Calf Raise 160kg x10, 120kg x20 (60s rest)


Friday 28th March 2014

DB Pullover 42kg x12x12 (2 mins rest)

V Grip Pulldown 90kg x8, 75kg x8 (30s rest)

Bent Over Row 90kg x8, 60kg x12x12x8 (30s)

Power Cleans up to 100kg

Deadlift 160kg x3


Monday 24th March 2014 – Back Focus Week 1

After my recent article, injuring my shoulder (again DAMMIT!), and watching the ‘Dark Knight Rises’ (also again :-)) I have decided to re-visit a very effective workout phase I went through a couple of years ago whilst following Johnny Pains Greyskull LP. I am going to focus heavily on back training for the next 8 weeks to bring my back up to a decent standard again alongside some specific rotator cuff exercises which I have been neglecting for waaaay too long!  I will be using the same basic template as he lays out with a few ‘Hench’ additions (including rotator cuff work). On top of this as the Deadlift is my weakest lift, the next 8 weeks should hopefully help bring that up too!

I never used to suffer from shoulder pains at all until recently, which I put down to no longer teaching BodyPump. Although I am glad I don’t have to go through it twice a week, it seems logical that it has been responsible for keeping my shoulder health as very little else has changed in my workouts, and it has been a slow decline into the old battered shoulder territory ever since I stopped.

Started the week off with:

DB Pullover 40kg x12x11 (2 mins rest)

Weighted Chins 24kg x6, 20kg x6 (2 mins rest), then after 60 seconds Chin-ups x10 – felt much harder after pullovers!

DB Row To Hip 30kg x12x12 (60s)

Power Cleans – heavy singles up to 100kg

Deadlift 140kg x7 – expected this to be lower than usual after that amount of back work and focusing hard on technique

G Row 40kg x5x5 (2 mins)


Saturday 22nd March 2014

DB Bench 38kg x10x8x6x5 (60s rest)

Bent Over Row 60kg x12x12x12x12x12x12 (60s)

Cable Flyes 12.5kg x12x10x9x9 (60s)

Wide Grip Pulldown 60kg x12x10x7x7 (60s)

EZ Cable Curl 25kg x10x10, 20kg x10x10 – superset with Pushdowns 35kg x10x10x9, 30kg x7 (30s between supersets)


Monday 17th March 2014

Bench 122.5kg x4x3x4, then 100kg x8 (60 secs rest)

Chins x17x13x10 (after bench sets), then Machine Preacher Curl 20kg x8+2+1 RP (60s after last chin set)

T Row 60kg x10x10x8x7 (30s)

Squat 145kg x5

Tough slog today, a bit under the weather but determined to get strength levels back so did as much as possible. Will repeat weights next session and push for more reps (hopefully ;-))


Saturday 15th March 2014

Bench 110kg x8x6x5, 100kgx6+2+2 RP (90 secs rest) – Dropped to 100kg on last set, wanted to keep reps up

Cable Row 70kg x12x10x9x7 (90s)

DB Incline Flye 12.5kg x12x11x8x6 (60s)

Straight Arm Lat Pulldown (4) x12x12x11x10 (60s)

45 Degree Leg Press 120kg x10, 160kg x8, 200kg x4, 240kg x4, 280kg x4, 320kg x2, 360kg x8


Monday 10th March 2014

Bench 120kg x5x5x6, then 100kg x5 (60s rest)

Chins x16x12x8 (after each bench set)

Machine Preacher Curls 20kg x7+3+1 RP (30s after last chin set)

Bent Over Row 80kg x12x11x9x7 (60s rest)

Squat 140kg x9


Thursday 9th January 2014

Close-Grip Bench 105kg x5x5x11, then 80kg x11

Chins x15x12x10 (superset with bench)

DB Bench 27.5kg x10x10x10x10x10 superset with Machine Lever Row (chest supported) 65kg x12x12x12x12x12

Pushdowns (4) x100 (50+25+25)

Face Pulls (5) x100 (35+16+14+12+11+12)


Sunday 29th December 2013

Close-Grip Bench 100kg x5x5x13, then 80kg x9

Chins x15x12x7 (between bench sets)

DB Bench 26kg x10x10x10x10x10 – superset with Upper Back Machine 35kg x12x12x12x12x12

Pushdowns 15kg x100 (50+30+20)

Face Pulls 10kg x100 (50+30+20)


Saturday 28th December 2013

DB Pullover 46kg x12x9 (2 mins rest)

V Grip Pulldown 70kg x10x10x8, 60kg x10x10 (90s)

DB Row 38kg x10x10x10x10x10

Seated Cable Row (V Grip) 60kg x12x12x12x12x12 (30s)

Post christmas back session, struggled after a week off! – just ticking over for next few days, then new regime for January


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 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


Wednesday 13th November 2013

Bench 117.5kg x5x5x7 (last two reps pause bench) followed with Seated Incline Lever Bench 50kg x11x8 (60s rest)

DB Hammer Curls 17.5kg x11x9 (between bench sets)

Deadlift 182.5kg x3+1 (double knee bend on last rep so only counting 3!)

Seated Cable Row 85kg x10x10x10x8 (90s rest)


Wednesday 6th November 2013

Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)

Machine Preacher Curl 20kg x15x12x10 (between bench sets)

Seated Cable Row 80kg x10x10x9x8 (60s)

Deadlift 182.5kg x3x2 (2 mins)


Wednesday 30th October 2013

Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)


Wednesday 23rd October 2013

Bench Press 127.5kg x4x4x5, then 100kg x6 (60s rest)

Face pulls (13) x20x14 (between bench sets)

DB Hammers 17.5kg x10x8 (between bench sets)

Seated Cable Row 80kg x15x13x10x10 (60s rest)

Squat 165kg x6

45 Degree Leg Press 400kg x3


Saturday 19th October 2013

Bench 127.5kg x3x3x3, then 102.5kg x8 (60s rest)
Facepulls (13) x19x14 (between bench sets)
DB Hammers 15kg x15x15
Machine Lever Row 80kg x14x10x8x7 (60s)


Wednesday 2nd October 2013

Bench 125kg x3x3x6, followed by 102.5kg x8 (60s rest)

Face Pulls (13) x17x12 (between bench sets)

Machine Preacher Curls 25kg x11, 20kg x12 (between bench sets)

Seated Row 80kg x15x12x10x9

Deadlift 167.5kg x4


Thursday 26th September 2013

Bench 125kg x4x3x4, then 102.5kg x9 (60s rest)

Face Pulls (13) x17x12 (between bench sets)

Machine Preacher Curls (between bench sets) 25kg x10 , 20kg x12

Seated Row 80kg x13x11x9x8 (60s rest)

Later in day

SPIN

Neck Harness 16kg x30x30x30x30 (rest as needed)


Saturday 21st September 2013

Bench 122.5kg x5x5x8, followed with 102.5kg x7 (60s rest)

Face Pulls (13) x16x11 (between bench sets)

Machine Preacher Curls 25kg x10, 20kg x11 (between bench sets)

Seated Row 80kg x12x10x9x9 (60s rest)

Squat 165kg x5


Saturday 14th September 2013

Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)

Face Pulls (13) x15x12 (between bench sets)

Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)

T Bar Row 70kg x15x15x13x11 (60s rest)

Squat 162.5kg x5


Tuesday 10th September 2013

Bench 117.5kg x5x5x9, 60secs rest then 102.5kg x5 – No video and someone decided to walk past camera and stand in the way! ah well ..

Face pulls (12) x20x15 (between first two bench sets)

DB Hammer Curls (between bench sets) 17.5kg x15, 15kg x12 – definitely ‘cheating’ the weight up at the end of the sets so will swap hammers for a different curl

T Bar Row 70kg x15x14x12x11 (60s rest)

Squat 162.5kg x4

Later in day:

SPIN followed by Seated Leg Curl 65kg x19x15x11 (90s rest)


Friday 6th September 2013

Bench 130kg x3x2x3, then after 60s rest 100kg x11 – Bench stalling now so taking a re-set next session

Face Pulls (12) x18x15 (between Bench sets)

DB Hammer Curls 17.5kg x13x11 (between Bench sets)

T Bar Row 70kg x12x12x11x10 (60s rest)