Where Strength and Size are the only goals

Posts tagged “shrugs

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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Sunday 12th October – Saturday 18th October 2014

4 Weeks to the World’s

Week 5 – So, rough as dog Sun/Mon/Tues this week, nothing like a bit of D&V 😉 Felt low all week, and when I met up with the guys Saturday for squats I didn’t do too bad, but still wasn’t fully recovered and couldn’t push myself as hard as I would have liked.

Deadlift – worked up to 190kg x2, then singles at 195kg and 200kg – tried lifting in my squat suit as some people find it helps, but couldn’t get in the right position to pull, still managed to get 220kg over my knees but couldn’t lock out. Followed up with Pulldowns, Shrugs, Farmers Walks and Chin-ups

Bench – Up to 120kg x5, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises & Chin-ups

Squat – Did some reverse band squats in the monolift with the Pembrokeshire Powerlifters, got up to 240kg, attempted 260kg but just didn’t have it in me and re-racked after a little half squat. Also being a bit of a minge with knee wraps pinching so going to have to ‘man up’ for the world’s!

Vids:

Bench 120kg x5


Wednesday 27th August 2014

Deadlift (reps)

Deadlift 162.5kg x4x3, (belt) x5 (60-90s rest)

Rack Pull (below knee) 197.5kg x1x1 (belt) (60-90s)

Defecit Deadlift (2″) 152.5kg x5, (belt)x3x2  (60-90s)

Pulldowns (10) x15x15x11, (9) x11 (60s)

Shrugs 140kg x10x10x10 (60s)

Week 9 – current weight 84kg

 


Wednesday 20th August 2014

Deadlift (speed)

Deadlift 142.5kg x2x2x2x2 (belted) x2 (raw) – (30-60s rest)

Rack Pull 177.5kg x4x3x2 (30-60s)

2″ Defecit Deadlift 135kg x6 (raw) x5 (belted) (30-60s)

Lat Pulldowns (10) x15x15 (9) x12x10 (60s)

BB Shrugs 130kg x10x10x10

DB Farmers Walk 45kg x25secs, 40kg x25s x25s

Week 8 – Current weight 84.3kg


Saturday 9th August 2014

Deadlift (Speed)

Deadlift 135kg x2x2x2x2x2x2 (30-60s rest)

Rack Pull 165kg x5x5 (30-60s)

2″ Defecit Deadlift 125kg x6x5 (60s)

Lat Pulldown 70kg x15x11, 60kg x11x10 (60s)

DB Shrugs 50kg x8x6x5 (60s)

DB Farmers Walk (34kg) x30s x30s x30s (60s)

Chins x8x6x5 (60s)

Week 6 – Current Weight 85kg


Monday 4th August 2014

Deadlift (Max)

Deadlift 162.5kg x2x2x2 (2 mins rest)

Rack Pull (Beltless, from just below knee) 197.5kg x2x2 (2 mins rest)

2″ Defecit Deadlift 152.5kg x4x5 (2 mins)

Lat Pulldown (9) x15x15x12x11 (60s rest)

BB Shrug 100kg x10x10x10 (60s)

DB Farmers Walk 40kg x35secs x35s x30s (60s)

Chin-ups x12x8x7 (60s)

Week 5 – Current weight 85.3kg


Saturday 19th July 2014

Deadlift (Reps)

Deadlift 132.5kg x10 (no belt)x8 (belt) x7 (belt) (90 secs rest)

Rack Pull (Belt, from just below knee) 180kg x3x2 (90s rest)

2″ Defecit Deadlift 125kg x10x7x7 (90s)

Lat Pulldown 70kg x15x12 60kg x11, 50kg x12 (60s rest)

BB Shrug (straps) 130kg x10, 120kgx10x10 (60s)

DB Farmers Walk 34kg x30secs x30s x25s

Chin-ups x11x9x7 (60s)

Disappointed with todays session, bar felt really heavy and struggled with the Rack Pull – More sleep and more food needed!

Week 3 – Current weight 87.2kg


Saturday 12th July 2014

Deadlift (Speed)

Deadlift 125kg x3x3x3x3x3x3x3x3 (60-90s rest)

Rack Pull (Belt, from just below knee) 175kg x5x5 (2 mins rest)

2″ Defecit Deadlift 115kg x8x8x8 (90s)

Lat Pulldown 70kg x15, 60kg x15x14, 50kg x15 (60s rest)

DB Shrug (straps) 50kg x10x10x10 (60s)

DB Farmers Walk 42kg x20secs, 38kg x20s, 34kg x20s

Chin-ups x11x8x7 (60s)

Week 2 – Current weight 88.4kg


Friday 4th July 2014

Started a new wave of training to lead me up to the meet in September as advised by my coach – World Champion Paul Murphy – He has also advised I enter at 82.5kg instead of 90kg so going to have to drop a bit of weight! The program has hints of Westside training about it, with max, speed and reps days. It starts with Deadlift:

Deadlift (max)

Deadlift 160kg x2x2x2x2x5 (approx 2 mins rest)

Rack Pull (from knee) 187.5kg x3x3 (2 mins)

2″ Defecit Deadlift 127.5kg x6x6 (2 mins)

Lat Pulldown (10) x15, (9) x13, (8) x14x11 (60s rest)

BB Shrug 140kg x9, 130kg x10x10 (60s)

Chin-ups x10x9x8 (60s)

Bit of a change to what I’m used to! A lot more volume so found the assistance harder than usual but overall felt good! Bench next session 🙂

Week 1 – Current weight 90.4kg


Friday 27th June 2014

V Pulldown (15) x9, (11) x12+4+4 RP (60 secs rest)

Shrugs (Explosive) 140kg x40 (In a rest pause style, no letting go of the bar), 105kg x35 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x10 (60s rest)

Standing Calf Raise 130kg x12x9x7 (60s rest)

Leg Press Toe Press 240kg x12x10 (60s)

Seated Calf Raise 145kg x20, 167.5kg x10 (90s rest)