Tuesday 17th December 2013
SPIN and DB Stiff-Legged Deadlift 34kg x10x10x10x10 (60s rest)
Friday 13th December 2013
SPIN and DB Stiff-Legged Deadlifts 30kg x10x10x10x10 (60s rest)
Tuesday 10th December 2013
Spin and DB Stiff-Legged Deadlifts 28kg x10x10x10x10 (60s rest)
Frequency method – Body Rows & Press-ups, 15 reps of each for seven sets
Tuesday 3rd December 2013
SPIN and DB Stiff Legged Deadlifts 26kg x10x10x10 (60s rest)
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.
Sunday 3rd February 2013
As much as I try and shy away from a deload, I’m also well aware of the benefits so took a well overdue one!
Press 30kg x5, 37.5kg x5, 45kg x5
Pull-ups – 50 total throughout session
Bicep curls 20kg x5, 25kg x5, 30kg x5
Stiff-Legged Deadlifts 45kg x5, 55kg x5, 65kg x5
Deadlift 67.5kg x5, 85kg x5, 102.5kg x5
Actually felt good to just work through the movements without maxing out – followed up with some shoulder prehab of 3×10 prone scarecrows with 4kg DB’s and some ab work.
Wednesday 30th January 2013
Crazy busy last few days, haven’t got around to posting anything so will be a few today!
Session went well, shoulders still a little sore, but still managed to beat previous lifts so not as bad as I thought 🙂
Seated Press 55kg x5, 62.5kg x3, 70kg x8, 55kg x9+2+2 RP
Weighted chins (palms facing) 24kg x7+2+1 RP
Bicep Curls 33.5kg x5, 41kg x6+2+1 RP
Stiff-Legged Deadlifts 70kg x5, 86kg x15
Deadlift 127.5kg x5, 145kg x3, 162.5kg x6 – Form gone to pot again! Really going to focus on bringing my deadlift up to standard alongside my other lifts, I’ve had the priviledge of talking with a record-holding powerlifter latelty and he’s given me some tips so after this cycle I’ll take a deload and then a bit of restructuring of lifts to focus on getting this done once and for all!
Weighted Dips 33kg x12+4+2 RP
‘V’ Grip Pulldown to Chest (14) x11+4+2 RP
Monday 21st January 2013
Seated Press 51kg x3, 60kg x3, 66kg x9+2+1 RP – (No Wraps) Lost Grip on rep 10, but going to persevere without the wraps for now to improve wrist strength.
Weighted Chins 22.5kg x8+2+1 RP
Bicep Curls 26kg x5, 36kg x10+5+3 RP
Stiff-Legged Deadlift 53.5kg x5, 75kg x15
Deadlift 120kg x3, 136kg x3, 153.5kg x8 – Felt a bit better than last weeks lifts, but still got technique issues when I watch it back. Weight too far forward – I’m going to do more warm-up sets to work on it.
Weighted Dips 30kg x13+4+3 RP
‘V’ Grip Pulldown to Chest (14) x9+3+2 RP
Thursday 17th January 2013
Paid for the back session yesterday! Really struggled on the deadlifts todayas back tired, oops! Press was fine though so not all bad 🙂
Seated Press 48.5kg x5, 55kg x5, 62.5kg x10+3+2 RP
Weighted Pull-ups 20kg x6+2+1 RP
Bicep Curls 26kg x5, 31kg x12+5+5 RP
Stiff-Legged Deadlifts 53.5kg x5, 65kg x25
Deadlift 111kg x5, 128.5kg x5, 145kg x7
Saturday 12th January 2013
A bit of DOM’s from yesterday’s session – not done DB pullovers for a while, Lats & Triceps suffering for it!
Seated Press 53.5kg x5, 61kg x3, 68.5kg x6, 53.5kg x12+3+2 RP
Weighted Chins (palms facing) 22.5kg x6+2+1 RP
Curls 32.5kg x5, 42.5kg x5+2+1 RP
Stiff-Legged Deadlifts 68.5kg x5, 90kg x15
Deadlift 125kg x5, 141kg x3, 157.5kg x3
Weighted Dips 25kg x13+5+3
Saturday 5th January 2013
Had a bit of a cold last few days so haven’t trained, gave it a go today anyway as feeling a bit better – Not too bad a session (weight/reps-wise), but it was a bit of a tough slog!
Seated Press 50kg x3, 57.5kg x3, 65kg x9+2+2 RP
Weighted Chins 20kg x8+3+2 RP
Bicep Curls 25kg x5, 35kg x9+4+3 RP
Stiff-Legged Deadlift 52.5kg x5, 73.5kg x20
Deadlift 116kg x3, 132.5kg x3, 150kg x6 – feeling these more than anything else! probably had more than 6, but too knackered.
Weighted Dips 22.5kg x12+5+4 RP
‘V’ Grip Pulldown to Chest (13) x10+4+3 RP
Sunday 30th December 2012
Another hungover struggle! As much as I’m enjoying Christmas, the after effects are not helping my progress! 🙂 Ah well, one more session tonight (new years eve), then clean for a while.
Seated Press 46kg x5, 55kg x5, 61kg x10+3+2 RP
Weighted Pull-ups 12kg x7+2+1 RP
Stiff-Legged Deadlifts 52.5kg x5, 62.5kg x25
Bicep Curls 25kg x5, 30kg x12+5+4 RP
Deadlift 107.5kg x5, 125kg x5, 141kg x8 – I’ve decided to go back to regular deadlifts from Sumo as can’t quite get the technique right and it’s irritating my hip.
Weighted Dips 20kg x14+5+3 RP
‘V’ Pulldown to Chest (12) x12+5+3 RP
Wednesday 26th December 2012
Had few internet issues over Christmas so haven’t posted in a while. Managed to get down the gym on boxing day to burn off some of the alcohol over last few days!
Seated Press 52.5kg x5, 60kg x3, 66kg x9, 52.5kg x12+4+3 RP
Weighted chins (PF) 15kg x7+3+2 RP
Bicep Curls 30kg x5, 37.5kg x6+3+” RP
Stiff-Legged Deadlift 65kg x5, 80kg x17
Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x9
Weighted Dips 20kg x12+6+4 RP
‘V’ pulldown (12) x11+5+3 RP
Sunday 16th December 2012
Felt really lethargic this Sunday (hangover!!), so just worked through exercises, didn’t push for PR’s for once!
Seated Press 48.5kg x3, 55kg x3, 62.5kg x7+2+1RP
Weighted Chins 15kg x7+2+1RP
Bicep Curls 23.5kg x5, 32.5kg x10+5+4RP
Stiff-Legged Deadlifts 50kg x5, 70kg x15
Sumo Deadlift 91kg x3, 105kg x3, 117.5kg x13
Hamstring curls (6) x12+4+2RP
Dips 20kg x10+4+4RP
Taking an unscheduled week off, starting a new job this week and just generally busy leading up to Crimbo. I’ll do some body weight stuff here and there where I can .. Maybe even some frequency chins through the week, but mainly it’s a rest – I’ll continue where I left off this weekend 🙂
Tuesday 11th December 2012
Really good session today,despite covering Spin yesterday I felt full of energy! I put it down to getting a good nights sleep and plenty to eat (ate dinner about an hour before teaching, and had a big meal when I got home :)).
Seated Press 46kg x5, 52.5kg x5, 58.5kg x9+3+2RP
Weighted Pull-ups 10kg x8+2+2RP
Bicep Curls 23.5kg x5, 28.5kg x12+5+4RP
Stiff-Legged Deadlift 50kg x5, 60kg x20 (dropped weight on these to focus on form, also using as a warm-up for deadlifts, so staying shy of failure)
Sumo Deadlift 85kg x5, 97.5kg x5, 110kg x15, 85kg x10 then Hamstring curls (6) x10+4+3RP
Decided to add in some ‘V’ pulldown to chest (level 11) x12+6+4 and weighted dips 10kg x18+8+4RP
Friday 7th December 2012
Struggled to get going today, taught 3 SPIN classes in last two days so a bit stiff!
Seated Press 50kg x5, 57.5kg x3, 63.5kg x7 then 50kg x10+4+3RP
Weighted Chins (palms facing) 10kg x9+4+3RP
Bicep Curls 30kg x5, 36kg x7+3+3RP
Stiff-Legged Deadlift 97.5kg x5, 120kg x5 – Going to lower weight on these, started too heavy and not feeling it much in the hamstrings, it’s more of a Romanian Deadlift
Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x8 then 95kg x10
Lying Hamstring Curls (5) x14+5+4RP
Threw in some ‘V’ grip pulldowns (11) x11+5+4RP
Sunday 2nd December 2012
Seated Press 47.5kg x3, 53.5kg x3, 61kg x9+2+2RP
Sumo Deadlift 90kg x3, 100kg x3, 113.5kg x13 then 90kg x10 – Still working on the technique for these, definitely easier on the lower back, but still not feeling right – I’m adjusting feet position each session till I can work out the best for me and practicing as part of my warm-ups every session.
Bicep Curls 22.5kg x5, 31kg x10+4+3RP
Stiff-Legged Deadlifts 105kg x9+2+1RP – Lower back was killing me so I know the form is definitely an issue on these, especially after doing the Sumo-Deadlifts – I’m thinking about swapping them out for Good Mornings or Pull-Throughs ..
Tuesday 27th November 2012
Slight alteration to yesterdays layout – I’m going to do Seated Press and Sumo Deadlifts for now and return to the conventional lifts once I’ve lessened my Hyperlordosis (hopefully!).
Seated Press 43.5kg x5, 50kg x5, 57.5kg x9+2+1
Sumo Deadlift 107.5kg x5, 125kg x5, 140kg x7 – followed up with 107.5kg x10. Form a bit ugly on the heavier sets so going to drop the weight and focus on technique.
Bicep Curls 22.5kg x5, 27.5kg x12+5+5
Stiff-Legged Deadlifts 75kg x5, 90kg x12
Sunday 25th November 2012
Cable Curls (level 6) x 14+6+5
Reverse Cable Curls (5) x12
Seated Calf Raise 110kg x10 – Was supposed to do these on the Smith machine today, but the step is too rounded and my feet were slipping too much.
Stiff-Legged-Deadlift 60kg x13+6+6 – Still having postural issues with my deadlifts
Leg Press 200kg x7, 160kg x20 – Really focused on trying to keep good form. Any heavier and my bum would come off the seat and I tended to bounce out of the bottom position.
Ab-sling knee raises – 10 knees to right, 10 to left, 10 straight knees-to-elbows
Again, felt like I needed to do something with upper body so did some ‘V’ pulldown to chest (10) x12+5+4