Where Strength and Size are the only goals

Posts tagged “viking press

Sunday 19th October – Saturday 25th October 2014

3 Weeks to the World’s

Week 6 – Back to normal now and looking to get as much quality workouts in this week as I can, they will be my last heavy sessions before the meet. Weight is holding nicely at around 83kg so I will not need to cut this time which should hopefully translate to some better numbers on the platform. Just finalising all the details this week and looking forward to getting out there 🙂

Deadlift – Did some speed work with sets of 2 @ 157.5kg and minimal rest, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Barbell Shrugs, Farmers Walks and Chin-ups

Bench – Up to 125kg x2, then singles at 130kg and 135kg. Put on bench shirt and hit 150kg, 160kg and 165kg (?) chased it up with Pulldowns, DB Rear Raises & Chin-ups

Back/Shoulder Session – Pullovers, Viking Press, Chest Supported Plate Lever Rows, Wide Grip Pulldowns and Cable Reverse Flyes

Squat – Working out our openers and attempts. I worked up to 220kg again, much more comfortable in my suit now. I’ll be opening at 195kg, then 215kg, then 220kg+ depending how the last 2 felt!

Bench I’ll open at 155kg, then 160kg, then 165kg+ and Deadlift 190kg, 202.5kg and then 210kg+ – It’s only really my openers that will remain constant. The succeeding lifts will depend on how I’m feeling on the day but I’m hoping to get 9/9 lifts this time 😉

Vids:

Bench 135kg (unequipped)

Bench 165kg (equipped)

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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


Wednesday 21st May 2014

Cable Row 90kg x10x10x10x10 (90secs rest)

Bench 125kg x4x3x5, 60s rest then 100kg x9

Face Pulls (7) x25x25 (between bench sets)

Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)

Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)

Squat practice, heavy singles up to 170kg


Wednesday 14th May 2014

Cable Row 90kg x10x10x9x8 (90s rest)

Bench 122.5kg x5x5x6, then 100kg x8

Seated Alt. DB Curls 15kg x11, 12.5kg x14 (After each bench set)

Face Pulls (7) x20x20 (After each bench set)

Viking Press 90kg x6, (60s rest) 40kg x14

Squat 165kg x4


Saturday 10th May 2014

Bench 120kg x5x5x7, followed up with 100kg x7 (after 60s rest)

Seated Alt. DB Curls 15kg x10, 12.5kg x12 (between bench sets)

Face Pulls (6) x20x20 (between bench sets)

Viking Press 90kg x5, 40kg x13 (60s rest)

Squat up to 165kg x2

Trying a few different bicep exercises lately, still trying to find one I like, I’m just not a fan of curls! (weird, I know). Viking Press still going up and up even after benching, so happy with that! Squats felt OK today, hip getting better – suffered from yesterdays PR on Rack Pull though, lower back was too shot to get any more than 2 reps so racked it. 😦

 


Monday 5th May 2014 – Back Focus Week 7

Cable Row 90kg x9x9x8x8 (90s rest)

Bench 117.5kg x3x3x6, then 100kg x6

Machine Preacher Curl 20kg x10, 15kg x13x12 (After each bench set)

Viking Press 85kg x8, (60s rest) 40kg x13

Did a quick upper body session today, bit sore from yesterday and hip flexor really tight and painful when trying to squat so called it a day and will mobilise it over next few days


Wednesday 30th April 2014

Bench 130kg x4, 100kg x10 (60s rest), followed up with Incline Lever Bench 45kg x11+6+4 RP (60s)

DB Hammers 17.5kg x10, 15kg x10, 12.5kg x10x8 (30s rest)

Viking Press 85kg x6, 40kg x13 (60s), then Lat Raises 10kg x11

Squat 160kg x5

Was hoping to get more reps on bench but as been stuck for 3 sessions now it’s about time I took a re-set! Changed curls from EZ bar to hammers, but not happy with technique so going to drop weight down and focus on it. Still a little sporadic with training after the move and will be away this weekend so just doing what I can for now and will hit it hard next week.


Wednesday 23rd April 2014

Bench 130kg x4, 100kg x11 (60s rest), then Incline Lever Bench 40kg x11+6 RP

EZ Curls 30kg x15x15x11x9 (30s)

Viking Press 82.5kg x8, 40kg x11 (60s)

Squat 160kg x4

Scarecrows 5kg DB’s x10x10x9 (90s)

A good session today – Same reps on Bench so threw in some Lever Bench on the end. Squat felt better today but I need to work on mobility and hips still a bit tight as I’ve been neglecting them recently so going to get back on the old foam roller 😉


Friday 18th April 2014

Bench 130kg x4, 100kg x11 (60s rest)

EZ Curls 30kg x15x13x11x10 (30s)

Viking Press 80kg x9, 40kg x14 (60s), Then DB Lat Raise 10kg x10

Squat up to 160kg – Hip was very tight and pulling so called it a day and did Leg Press instead

45 Degree Leg Press 400kg x5x4 (2 mins)


Wednesday 9th April 2014

Bench 127.5kg x5, then 100kg x10 (60s rest)

EZ Curls 30kg x14x13x11x10 (30s rest)

Viking Press 77.5kg x9 (60s rest), then 40kg x15 (60s), then DB Lat Raise 10kg x15

Squat 155kg x6

Standing 1-Arm DB External Rotation 7.5kg x20x15 (rest each side as long as it took to perform the set on opposite side)

Cuban Rotation 15kg EZ Bar x15x15 (60s)