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!
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.
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)
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
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!
🙂 🙂 🙂
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! 😉
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.
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!!!
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