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
5 Weeks to the Worlds!
Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.
Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.
Bench – Up to 110kg x8, then Close-Grip Bench, Pause Bench, Pulldowns, Lat Raises and Chin-ups
Squat – Up to 142.5kg x5, then a single at 150kg, 160kg and 170kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises
Back Session – Pullovers, V Grip Pulldowns, T Bar Rows, Wide Grip Pulldowns, Straight Arm Pulldowns, Power Cleans and DB Rows
A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!
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
Been a crazy few days & weekend, super busy – Not much training going on! At least I’ll be nice and fresh to hit the bar again this week!
Back Session last thursday, was still struggling from being ill earlier in the week 😦
DB Pullover 38kg x12x12 (90s rest)
Hammer Grip Chins x12x7x6 (90s)
DB Row To Hip 30kg x12x12 (90s)
Wide Grip Pulldowns 70kg x10x8, 60kg x8x6 (60s)
Straight Arm Pulldown 25kg x10x9x8 (60s)
Not going to get to The Shack till monday, so did a ‘commercial’ session at work during lunch ..
Decline 34kg DB Bench x12x10x8x6 (60s rest), followed up with 8kg DB Flyes x15x15 (60s)
Single Arm 42kg DB Row x12x10x8x6 (60s)
DB Pullover 34kg x12x12, followed up with straight arm pulldown 20kg x20
Leg Press 200kg x20
Seated Leg Curl 30kg x25x25x25