Monday 17th November 2014 – Saturday 29th November 2014
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
Vids:
Squat 140kg x3, Squat 140kg x8, Rack Pull 180kg x5, Bench 150kg, Sumo Deadlift 180kg
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Saturday 4th October – Saturday 11th October 2014
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!
Vids:
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Friday 23rd May 2014
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)
T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)
Deadlift & Sumo Deadlift up to 140kg – technique practice
Rack Pull 220kg x5
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Monday 12th May 2014 – Back Focus Week 8
T Bar Row 62.5kg x10x10x10x9 (60s rest)
Shrugs (Explosive) 130kg x40 (22 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)
Standing Calf Raise 127.5kg x12x10x8 (60s rest)
Leg Press Toe Press 230kg x12x10 (60s)
Seated Calf Raise 145kg x20, 165kg x10 (90s rest)
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Monday 21st April 2014 – Back Focus Week 5
DB Pullover 50kg x10x9 (2 mins rest)
Reverse Grip Pulldown (14) x10, (11) x12 (60s rest)
T Bar Row 60kg x8x8x8x8x8 (60s)
Deadlift 145kg x8
Lying Leg Curl (6) x11+4+3 (rest pause)
Leg Raise (captains chair) x15x15x10+5 (30s rest)
GHD sit-ups x10x10 (60s)
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Wednesday 19th March 2014
Seated Press 62.5kg x5x5x9, followed by DB Lat Raise 7.5kg x21x12 (60 secs rest)
Weighted Chins (after each press set) 24kg x7, 20kg x7x6, followed by V Grip Pulldown (12) x9+5+3 RP
Weighted Dips 20kg x18+5+4 RP
T Bar Row 50kg x10x10x8x8x7 (60s)
Rack Pull (below knee) 180kg x4
Lever Deadlift 200kg x5, 240kg x2
Shrugs 35kg x20+8+6 RP
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Monday 17th March 2014
Bench 122.5kg x4x3x4, then 100kg x8 (60 secs rest)
Chins x17x13x10 (after bench sets), then Machine Preacher Curl 20kg x8+2+1 RP (60s after last chin set)
T Row 60kg x10x10x8x7 (30s)
Squat 145kg x5
Tough slog today, a bit under the weather but determined to get strength levels back so did as much as possible. Will repeat weights next session and push for more reps (hopefully ;-))
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Saturday 4th January 2014
Happy New Year!
Deadlift 120kg x5, 130kg x5, 140kg x8
Good Morning 40kg x10x10x10x10 (60s rest)
T Bar Rows 50kg x10x10x10x10 (60s rest)
Lying Leg Curls (5) x12, (4) x12x12 superset with Ab Wheel x12x10x9
Reverse Grip Pulldown (12) x10x7, (1) x7, (10) x8 (30s rest)
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Saturday 14th December 2013
Deadlift 140kg x3x3x3x3x3x3 (90s rest)
DB Bench 20kg x20, 25kg x20x20x20x20 (between deadlifts)
Weighted Chins 24kg x7, 20kg x7 followed with V Grip Pulldown (12) x12+4+3 (rest pause)
T Bar Row 60kg x20x15x12 (60s)
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Saturday 14th September 2013
Bench 120kg x5x5x8, then 102.5kg x9 (60s rest)
Face Pulls (13) x15x12 (between bench sets)
Machine Preacher Curl 25kg x10, 20kg x11 (between bench sets)
T Bar Row 70kg x15x15x13x11 (60s rest)
Squat 162.5kg x5
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Tuesday 10th September 2013
Bench 117.5kg x5x5x9, 60secs rest then 102.5kg x5 – No video and someone decided to walk past camera and stand in the way! ah well ..
Face pulls (12) x20x15 (between first two bench sets)
DB Hammer Curls (between bench sets) 17.5kg x15, 15kg x12 – definitely ‘cheating’ the weight up at the end of the sets so will swap hammers for a different curl
T Bar Row 70kg x15x14x12x11 (60s rest)
Squat 162.5kg x4
Later in day:
SPIN followed by Seated Leg Curl 65kg x19x15x11 (90s rest)
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Friday 6th September 2013
Bench 130kg x3x2x3, then after 60s rest 100kg x11 – Bench stalling now so taking a re-set next session
Face Pulls (12) x18x15 (between Bench sets)
DB Hammer Curls 17.5kg x13x11 (between Bench sets)
T Bar Row 70kg x12x12x11x10 (60s rest)
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Monday 2nd September 2013
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
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Friday 23rd August 2013
Bench 127.5kg x3x3x5, followed up with 100kg x8 (approx 60s rest)
Face Pulls (11) x20x16 (between Bench sets)
Machine Preacher Curls 25kg x9, 20kg x11, 15kg x15 (After each Bench set)
T Bar Row 65kg x15x13x12x9 (60s rest)
45 Degree Leg Press 360kg x10
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Wednesday 14th August 2013
Bench Press 125kg x3x3x5
Face pulls (11) x19x15 (superset with first two bench sets)
Machine Preacher Curls 25kg x8, 20kg x10 (superset with bench & face pulls)
T Bar Row 65kg x15x12x11x8 (60secs rest)
Leg Press 320kg x12
Eased into Benching today, shoulder had a little twinge but was good enough to lift (finally!). Had to drop the squat today, did a few warmup sets but after the bench, shoulder was sore when holding the bar and didn’t want to force it!
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Monday 29th July 2013
Bench 125kg x3x3x5, 60 secs rest then 100kg x11
Face Pulls (11) x20x17 (during Bench warm-up)
Seated Alt DB Curls 15kg x13x10 (between first two Bench sets)
‘T’ Bar Row 65kg x15x12x10x9 (60s rest)
Squat 152.5kg x8 – Joggers split on first rep and tore a little more each time! was nice and breezy after 8, ha ha!
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Monday 22nd July 2013
Bench Press 122.5kg x5x5x8, after 60s rest 100kg x10
Face Pulls (11) x17x16 (3 way superset with first two bench sets)
Seated Alt DB Curls 15kg x12x8 (3 way superset)
‘T’ Bar Row 62.5kg x15x15x13x10 (90s rest)
Squat 150kg x10
A really good session today despite not getting much sleep over weekend and struggling to get going in the gym. Strength back up to where it has been previously so feeling better about training lately – watch this space, time for some PR’s 😉
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Tuesday 16th July 2013
AM Session
Bench 120kg x5x5x7, 60secs rest then 100kg x8
Face Pulls (11) x13x13 (3 way superset with first two sets of Bench & Curls)
Seated Alt DB Curl 12.5kg x15x14 (3 way superset)
T Bar Row 60kg x15x15x12x10 (90s rest)
Squat 120kg x5, 130kg x5, 147.5kg x8
PM Session
SPIN and Seated Leg Curl 60kg x14x9x9 (90s rest)
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Monday 1st July 2013
Bench 115kg x5x5x7 followed by 100kg x5 (drop-set)
Machine Preacher Curl 22.5kg x12x9+3+2 RP (superset with bench)
‘T’ Bar Row 60kg x15x14x11x9 (90s rest)
Squat 120kg x5, 130kg x5, 142.5kg x10
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Monday 8th April 2013
Bench 97.5kg x5, 110kg x3, 125kg x6+1+1 RP (only just got the 6th rep!) followed with 17.5kg DB Flyes x10
Face pulls (11) x12x12 (between bench sets)
‘T’ Bar Row 60kg x15x15x12x10 (90s rest)
Machine Preacher Curls 20kg x14+4+2 RP
Squat 135kg x5, 152.5kg x3, 170kg x3 – Keeping reps low for now, focusing on hamstrings/posterior chain over next few weeks or so.
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Monday 1st April 2013
Took an unofficial few days off – We’ve had friends to visit and I was due a deload anyway! Making another slight change to programming – dropped the Coan type deadlift training as weight was getting too heavy and couldn’t hold good form, instead focusing on my back & hamstrings/posterior chain and easing back on the quad work to go alongside the stretching foam rolling on the hip flexors/quads.
Bench 91kg x3, 105kg x3, 117.5kg x9+2+1 RP, followed up with 15kg DB Flyes x18
Face Pulls (10) x18x18 (between bench sets)
‘T’ Row 55kg x15x15x15x15 (90s rest)
Machine Preacher Curl 20kg x13+3+2 RP
Squat 126kg x3, 144kg x3, 162.5kg x3 – Felt a twinge in lower back at the bottom of rep 3, so racked it – I’d done prescribed reps anyway 🙂
Lying Hamstring Curl (6) x15+7+4 RP
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Monday 4th February 2013
Deload Week
Bench 50kg x5, 62.5kg x5, 75kg x5 – Superset with Face Pulls (8) x17x17
‘T’-Bar Row 40kg x5, 47.5kg x5, 55kg x5
Reverse-Grip Curl 20kg x5, 22.5kg x5, 27.5kg x5
Close-Grip Bench 50kg x5, 62.5kg x5, 75kg x5
Squat 67.5kg x5, 82.5kg x5, 100kg x5
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Saturday 19th January 2013
Bench 80kg x5, 92.5kg x5, 105kg x13+4+2 RP
‘T’ Row 65kg x12, 50kg x15
Close-Grip Bench 63.5kg x76kg x20
Reverse Grip Curls (Preacher bench) 15kg x5, 20kg x10+4+3 RP
Squat 107.5kg x5, 125kg x5, 141kg x15
Weighted Dips 30kg x11+4+2 RP
‘V’ Grip Pulldown to Chest (13) x12+4+2 RP
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Tuesday 1st January 2013
Happy New Year!
Another hangover session, oops! It wasn’t too bad in the end, although I think there would be a few more reps when not hanging!!
Bench 78.5kg x5, 91kg x5, 102.5kg x12+3+2 RP
T-Row 62.5kg x10, 45kg x20
Close-Grip Bench 62.5kg x5, 75kg x20+6+4 RP
Reverse-Grip Curls 22.5kg x5, 27.5kg x10+8+5 RP
Squat 105kg x5, 121kg x5, 137.5kg x12
‘V’ Grip Pulldowns (13) x9+3+2 RP
Lying Hamstring Curls (6) x13+4+2 RP
BE HENCH 