SPIN and DB Stiff-Legged Deadlift 34kg x10x10x10x10 (60s rest)
SPIN and DB Stiff-Legged Deadlifts 30kg x10x10x10x10 (60s rest)
Spin and DB Stiff-Legged Deadlifts 28kg x10x10x10x10 (60s rest)
Frequency method – Body Rows & Press-ups, 15 reps of each for seven sets
SPIN and DB Stiff Legged Deadlifts 26kg x10x10x10 (60s rest)
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
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
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.
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.
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.
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.