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
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
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
Bench 130kg x3x2x4, followed with 100kg x10 (60s rest)
Face Pulls (12) x17x14 (between bench sets)
DB Hammer Curls 17.5kg x12x10 (between bench sets)
T Bar Row 65kg x15x15x12x9 (60s rest)
Squat 160kg x3
45 Degree Leg Press 380kg x5
A few new ideas to spice up your back development.
Random surprise visit to Bath today, squeezed in a session down at CrossFit Bath – Nice to train at the old haunt again!
Bench 90kg x5, 102.5kg x3, 115kg x7, 90kg x15+3+2 RP
Bent-Over-Row 65kg x5, 80kg x15
Close-Grip Bench 80kg x5, 97.5kg x9+2+1 RP
Reverse Grip Curl 27.5kg x5, 32.5kg x6+4+3 RP
Squat 117.5kg x5, 132.5kg x3, 150kg x8 – Great squat session today, thanks Pete for the encouragement!
More focus on technique again today, also tried out the Hack Squat machine today, but after a few warm up sets jacked it in. I really don’t like the feel of this particular one, was an odd position and could feel too much pressure on my knees. Maybe I’m using it wrong but I can’t see how! Warmed up with 3 rounds of inc bench, chins, rev crunches on incline bench and pullthroughs as usual.
Inc Bench 92.5kg x5x5x7 – kept it tight with no bouncing off chest, butt came off bench on last rep though, probably should have left it at 6 instead!
Kroc rows 40kg x20
DB flyes 17.5kg x11x8x5x4
Cable pullover (10) x12x9x7x5
45 degree leg press 260kg x20 – really trying hard to keep my butt down, getting harder to do as the weight goes up!
You wouldn’t believe how much mis-information there is on this! Just a simple search on google will give you thousands of differing opinions on whether it is a good or bad movement, some will claim it’s no good at all! I would say take a look at Dorian Yates and ask yourself, does this man look like he knows what he’s talking about when it comes to a big back? I really like this lift, it feels like it’s really hitting the lats hard performed properly, and unlike standard barbell rows or Pendlay rows, there is far less stress on the lower back. The biggest problem most have is executing the lift properly. Dorian used to use an underhand grip, but as the weights used were getting huge, he ended up doing the inevitable and injuring his bicep tendon and now uses a narrow overhand grip instead. The main two mistakes most people make are flaring out the elbows, and pausing at the top of the movement. This is a power movement and should be treated so. Use the heaviest weight you can and keep the body still! For a more in depth definition here’s the man himself.