Where Strength and Size are the only goals

Posts tagged “tricep pushdown

Saturday 20th September – Friday 26th September 2014

7 Weeks to the World’s

Week 2 – 5’s week

Deadlift – worked up to 152.5kg. Assistance was some Good Mornings, Ab sling knee raises, DB Rows and pulldowns

Bench – Up to 105kg, then Close-Grip Bench, Pause Bench, DB Bench, Chin-ups, Face pulls and pushdowns

Squat – Up to 142.5kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises

Bench/Board Press – Machine Lever Bench, Pendlay Rows, Dips, Curls and Rear Raises

Not a bad weeks training, as per Wendler’s method pushed last set of all 5’s for max reps. Next week is 531 week and I’m hoping to push on the heavy singles for some PR’s.


Monday 16th June 2014

Bench 95kg x5, 107.5kg x3, 120kg x9 then a drop set of 90kg x8 (60s rest)

DB Bench 30kg x10x10x9x9x9 (60s rest)

Deadlift 120kg x3, 135kg x3, 155kg x9

Lever Row 75kg x12x12x12x12x11 (60s)

Pushdowns (5) x100 (70+30)

Face Pulls (5) x100 (60+20+20)


Monday 9th June 2014

13 Weeks out from meet – I’ll be using Wendlers 531 for powerlifting template. Following the Off-Season for mass template until 8 weeks out, then 8 weeks to prep!

Bench 90kg x3, 100kg x3, 122.5kg x7, followed by 90kg x9 (after 60 secs) – Was meant to be only 112.5kg on last set, but hadn’t realised I’d used 10’s instead of 5’s on the bar! though it felt heavy today:-)

DB Bench 30kg x10x10x10x9x9 (60s rest)

Lever Row 75kg x12x12x12x12x10 (60s)

Pushdowns (5) x100 (65+25+10 RP)

Face Pulls (5) x100 (56+17+15+12 RP)


Monday 2nd June 2014

Bench 130kg x3x3x3, 60s rest then 100kg x10 – Went for an extra one but ended up leaving the bar on the pins, see vid! And that’s why I use the cage 🙂

DB Bench 30kg x10x10x10x9x8 (60s rest)

Lever Row 75kg x12x12x12x11x9 (60s)

Pushdowns (5) x100 (60+25+15)

Face Pulls (5) x100 (55+15+15+15)


Wednesday 28th May

Bench 127.5kg x4x3x5 (2mins rest), followed by a dropset of 100kg x8 (60s)

DB Bench Press 30kg x10x10x10x10 (superset with Lever Row)

Lever Row 70kg x12x12x12x12 (superset with DB Bench)

Tricep Pushdowns (5) x100 (50+20+20+10)

Face Pulls (5) x100 (50+20+15+15)


Saturday 22nd March 2014

DB Bench 38kg x10x8x6x5 (60s rest)

Bent Over Row 60kg x12x12x12x12x12x12 (60s)

Cable Flyes 12.5kg x12x10x9x9 (60s)

Wide Grip Pulldown 60kg x12x10x7x7 (60s)

EZ Cable Curl 25kg x10x10, 20kg x10x10 – superset with Pushdowns 35kg x10x10x9, 30kg x7 (30s between supersets)


Thursday 9th January 2014

Close-Grip Bench 105kg x5x5x11, then 80kg x11

Chins x15x12x10 (superset with bench)

DB Bench 27.5kg x10x10x10x10x10 superset with Machine Lever Row (chest supported) 65kg x12x12x12x12x12

Pushdowns (4) x100 (50+25+25)

Face Pulls (5) x100 (35+16+14+12+11+12)


Sunday 29th December 2013

Close-Grip Bench 100kg x5x5x13, then 80kg x9

Chins x15x12x7 (between bench sets)

DB Bench 26kg x10x10x10x10x10 – superset with Upper Back Machine 35kg x12x12x12x12x12

Pushdowns 15kg x100 (50+30+20)

Face Pulls 10kg x100 (50+30+20)


Saturday 21st December 2013

Close-Grip Bench 100kg x5x5x14, then 80kg x8 (60s rest) – Superset with Neutral Grip Chins x15x11x7

DB Bench (Hammer Grip) 25kg x10x10x10x10x10, superset with

Machine Lever Row 60kg x12x12x12x12x11 – minimal rest between sets

Tricep Pushdown (5) x100 (few sets/rest as possible)

Facepulls (4) x100

Tried out close-grip to see how shoulder was and felt ok so I’m going to stick with it for now – Just happy to be benching again!


Tuesday 30th July 2013

SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)

Later in afternoon 500m rowing challenge – 1:33.8

Then in the evening a Chest & Tricep session to help motivate a friend

Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)

Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)

DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)

Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)

DB Flyes 9kg x40

DB Overhead Extension 38kg x12x9 (rest as above)

Dips x12x12 (rest as above)

Tricep Pushdowns 15kg x40