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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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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Friday 27th June 2014
V Pulldown (15) x9, (11) x12+4+4 RP (60 secs rest)
Shrugs (Explosive) 140kg x40 (In a rest pause style, no letting go of the bar), 105kg x35 (2 mins)
DB Shrugs (with 3s hold) 40kg x10x10 (60s rest)
Standing Calf Raise 130kg x12x9x7 (60s rest)
Leg Press Toe Press 240kg x12x10 (60s)
Seated Calf Raise 145kg x20, 167.5kg x10 (90s rest)
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Friday 30th May 2014
Deadlift 100kg x5, 120kg x5, 140kg x5, 150kg x2, 160kg x4 (2 mins)
Cable Row 75kg x12x12, 70kg x12, 60kg x12x9 (60s)
V Grip Pulldowns (10) x12x12x12x12x11 (Superset with Viking Press)
Viking Press 70kg x10x8, 60kg x9x7x7 (Superset with Pulldowns)
Explosive Shrugs 140kg x40
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Friday 9th May 2014
DB Pullover 40kg x12x12 (2 mins rest)
V Grip Pulldown (15) x9, (11) x12 (60s rest)
Bent Over Row 95kg x12, 80kg x11, 70kg x12x10 (30s)
Rack Pull 205kg x15
Standing 1-Arm DB External Rotation 7.5kg x20x17 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 20kg EZ Bar x10, 10kg x15 (60s)
Pullovers feeling much better, slower and more controlled than with the 50’s last time. PR’d on the Rack Pull so a good day all round!
🙂 🙂 🙂
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Thursday 1st May 2014
Cable Row 90kg x8x8x8x7 (90s rest)
V Grip Pulldown To Chest (15) x8, (11) x12 (60s rest)
Bent Over Row 92.5kg x14, 80kg x10, 70kg x11x8 (30s)
Shrugs (Explosive) 125kg x40 (20 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 x10x9 (90s rest)
Standing Calf Raise 120kg x11x8x8 (60s rest)
Leg Press Toe Press 210kg x12x11 (60s)
Seated Calf Raise 140kg x20, 160kg x10 (90s rest)
Squeezed in some extra things today as I won’t be back in the gym till Monday. Was a tough slog especially with yesterdays DOMS! I’m teaching Spin later as well so going to pay for it tomorrow! 😉
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Friday 11th April 2014
DB Pullover 45kg x12x12 (2 mins rest)
V Grip Pulldown (14) x9, (11) x11 (60s rest)
Bent Over Row 92.5kg x12, 62.5kg x12x12x12 (30s)
Rack Pull (below knee) 160kg x11 – Felt really heavy again today, I think I’ve been doing too much recently, including my spin I trained 6 days last week. With a focus on back training I think it’s just taking it’s toll, so will ease back a bit and see if that helps.
G Row 47.5kg x5x3 (90s) – Bit weak from rack pulls and lower back was tight as hell so gave up on second set. Will drop back down to 40kg next time and try and focus on technique.
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Thursday 4th April 2014
DB Pullover 45kg x12x9 (2 mins rest)
V Grip Pulldown (13) x9, (11) x11 (60s rest)
Bent Over Row 90kg x10, 60kg x12x12x12 (30s)
Power Cleans up to 100kg
Deadlift – Went for 160kg but it felt really heavy, think I overdid it on the leg press yesterday! dropped to 120kg and did 6 good reps instead.
G Row 42.5kg x5x5 (60s)
Still struggling on both Squat and Deadlift since coming back from illness, Bench is coming back nicely thankfully! This is partly due to lack of sleep recently, got a lot on at home, moving house etc, so I will keep it up best I can for now and just try and get to bed earlier!!!
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Friday 28th March 2014
DB Pullover 42kg x12x12 (2 mins rest)
V Grip Pulldown 90kg x8, 75kg x8 (30s rest)
Bent Over Row 90kg x8, 60kg x12x12x8 (30s)
Power Cleans up to 100kg
Deadlift 160kg x3
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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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Wednesday 12th March 2014
Seated Press 60kg x5x5x10, followed by DB Lat Raise 7.5kg x19
Weighted Chins 20kg x8x7x5 (after each press set)
‘V’ Grip Pulldown (12) x10+5+3 RP (30 secs after last chin set)
Weighted Dips 20kg x17+6+4 RP
Lying Leg Curls (4) x12x11x9
Ab Wheel x12x12x11 (superset with leg curls)
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Saturday 28th December 2013
DB Pullover 46kg x12x9 (2 mins rest)
V Grip Pulldown 70kg x10x10x8, 60kg x10x10 (90s)
DB Row 38kg x10x10x10x10x10
Seated Cable Row (V Grip) 60kg x12x12x12x12x12 (30s)
Post christmas back session, struggled after a week off! – just ticking over for next few days, then new regime for January
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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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Wednesday 11th December 2013
DB Pullover 42.5kg x12, 40kg x12 (2 mins rest)
Weighted Chins 24kg x6+1 (2 mins), 20kg x6+1 then V Grip Pulldown (setting 12) x11, (10) x10, (8) x11 (60s rest)
Deadlift 140kg x9
Cable Row (Cambered D Handle) 70kg x12x10, 60kg x10x8 (60s rest)
Shrugs 120kg x10x10x9 (60s), then 40kg DB’s x20
Prone Incline DB Reverse Flye 7.5kg x18x16x13
Abs
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Wednesday 4th December 2013
DB Pullover 40kg x12x12 (2 mins rest)
Weighted Chins 24kg x6, 20kg x6 (2 mins), followed up with V Grip Pulldowns (12) x10, (11) x9, (10) x9, (9) x8 (60s rest)
Cable Row (V Grip) 70kg x15x10, 60kg x11x10 (60s rest)
DB Row 30kg x20 (each side)
Rack Pull 140kg x14 (Pins at knee height)
Barbell Shrugs 100kg x10x10x10 (60s rest), then 30kg DB Shrugs x25
Reverse Flye (2) x12x10, single arm Rev. Flye (2) x12 each side
Ab work
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Sunday 17th November 2013
DB Pullovers 38kg x12x11 superset with chins x9x6 (30 secs between each exercise)
V Grip Pulldowns 80kg x8, 70kg x9, 60kg x9 (60s rest)
DB Row To Hip 30kg x12x11 (60s)
Cable Rows 50kg x20x15 (90s)
Smith Rack Pull 170kg x5, 130kg x10
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Saturday 9th November 2013
Seated Press 67.5kg x5x5x7
V Grip Pulldown (11) x15x13x11 (between press sets)
Dips x20x20x14 (60s)
Squat 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg x1 🙂
45 Degree Leg Press 200kg x10, 300kg 5, 400kg x5
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Thursday 31st October 2013
Seated Shoulder Press 65kg x5x5x8
V Grip Pulldown (10) x15x15x15 (between press sets)
Dips x20x20x13 (60s rest)
45 Degree Leg Press 320kg x20
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Saturday 26th October 2013
DB Pullover 42kg x12x12 (90s rest)
V Grip Pulldown 80kg x12, 70kg x10 (90s)
DB Row To Hip 30kg x12x12 (90s)
Smith Rack Pull 160kg x6
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Sunday 20th October 2013
Seated Press 65kg x5x5x9
V Grip Pulldown (10) x14x13x10 (between press sets) – dropped weight on these to focus on technique
Dips x30x15x10 (60 secs rest)
Rack Pull 180kg x4x4x4 (90s)
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Wednesday 16th October 2013
Seated Shoulder Press 62.5kg x5x5x9
Chins x16x14x11 (between press sets)
Dips x29x17x12 (60s rest)
Deadlift 172.5kg x2x2 (90s rest)
‘V’ Pulldown (14) x12x7x5 (60s)
Good Mornings 40kg x20x20 (60s)
Lying Leg Curl (5) x20x20 (60s)
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Wednesday 9th October 2013
Seated Press 70kg x4x4x5
V Grip Pulldown (14) x13x11x10 (between press sets)
Dips x28x16x13 (60s rest)
Deadlift 170kg x4
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Thursday 3rd October 2013
Seated Press 70kg x3x3x5
V Grip Pulldown(14) x13x10x9 (between press sets)
Dips x27x15x12 (60s rest)
45 Degree Leg Press 380kg x10
BE HENCH 