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.
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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)
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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)
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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)
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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)
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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)
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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)
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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)
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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!
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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
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Friday 26th July 2013
Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!
Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)
Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)
Power Cleans up to 110kg x1
Deadlift 147.5kg x8
Neck Harness 12kg x40x40x40x40
Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today 🙂
Later in day did a random session with a member:
Leg Press 220kg x10, dropped to 200kg x10
Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10
Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)
EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)
Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)
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Friday 21st June 2013
Bench Press 100kg x5x5x5x5 (2 mins rest)
Incline Bench 70kg x12x10x8 (90s rest)
DB Bench 26kg x12x12x10 (90s)
Cable Flyes 5kg x40
Weighted Dips 29kg x5x5 (2 mins)
DB Overhead Extension 30kg x12x12 (90s)
Tricep Pushdowns 20kg x40
I’m also covering a SPIN class later today so getting paid for cardio! – Bench & Incline Bench in Smith Machine (trained before work so in a commercial setting), Back a bit sore from yesterday so went for good old Chest & Tri’s today – Should get down the ‘Shack’ Sunday for normal session.
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Monday 29th April 2013
Aside from Tuesday’s SPIN, haven’t exercised for a week as been a run down. Hit the gym again today finally! Bit of a tough slog after a week out – Lost a few reps from last Bench session, but it’ll pick back up.
Incline Bench Press 100kg x5x5x5
Face Pulls (12) x10x10 – between Bench sets
Weighted Dips 24kg x11x7
Incline Lever Bench 50kg x12x8
Close-Grip Bench 70kg x8x8
Tricep Rope Pushdowns (9) x10x10x10
Bent Over Rear Raise 10kg DB’s x10x10x10
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Thursday 4th April 2013
SPIN on Tuesday followed up with 40kg Seated Leg Curls, 3 sets of 25 – so decided to do chest/back/arms only today:
Incline DB Bench 46kg x8x5, 38kg x10x7
DB Row To Hip 38kg x12x10x8x6 (90s rest)
Inc DB Flyes 18kg x12x9x7x5
Wide Grip Pulldown 70kg x8x8x8x8 (60s rest) – (lowered weight to focus more on technique)
Tricep Pushdown 35kg x15x13x11 superset with Cable Curls 35kg x12x9x9
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Wednesday 27th March 2013
Incline DB Bench Press 46kg x7, 42kg x6, 38kg x7, 34kg x9 (90s rest)
DB Row To Hip 34kg x12x10x8x6 (60s rest)
Inc DB Flyes 16kg x12x10x8x6
Wide Grip Pulldown 80kg x11, 70kg x11, 60kg x11, 50kg x11, 40kg x20
Tricep Pushdown 30kg x15x15x15
Cable Curls 25kg x10x9x8 (Superset with pushdowns)
BE HENCH 