Where Strength and Size are the only goals

Posts tagged “weighted chins

Monday 30th June 2014

Press 70kg x5x5x5x5x7

Weighted Chins 24kg x5x5x5x5x6 (between press sets)

EZ Curls 30kg x10x10x10x10x10

Lat Raise 7.5kg x15x15x14 (superset with rear flyes)

Machine Rear Delt (5) x15x15x10+5 (superset with lat raise)


Friday 23rd May 2014

DB Pullover 40kg x12x12 (2 mins rest)

Weighted Chins 28kg x7 (2 mins), 24kg x7 (60s), Bodyweight x11 followed by Reverse Grip Pulldown (8) x14x12 (60s)

T Bar Row 62.5kg x8x8x8, 40kg x10x9 (30s)

Deadlift & Sumo Deadlift up to 140kg – technique practice

Rack Pull 220kg x5


Sunday 4th May 2014

DB Pullover 50kg x10, 40kg x10 (2 mins rest) – reduced weight as technique suffering. I may drop again and slow reps down some more as still didn’t feel quite right

Weighted Chins 28kg x6, (2 mins)  24kg x7, (60s) BW x12

DB Row To Hip 35kg x15x13 (60s)

Deadlift 155kg x7

Lying Leg Curl (6) x9+4+2 RP


Sunday 27th April 2014 – Back Focus Week 6

Crazy week! Moved house on Friday so gym sessions been a little sporadic last week/this weekend and have been a bit run down when I have hit the gym. This is where the log book has been a great help – Even though I didn’t feel up to it, I pushed to achieve at least the same reps as previous sessions and found that despite the tiredness I was still able to increase on some of my lifts through sheer willpower. This links back to a post I wrote a while back about intensity link here – Don’t let that little voice in your head control your training!

DB Pullover 50kg x12x10 (2 mins rest)

Weighted Chins 28kg x6 (2 mins), 24kg x6 (60s) Bodyweight x12

DB Row To Hip 35kg x15x12 (60s)

Deadlift 150kg x9

G Row 45kg x5x5 (90s) – Dropped weight back down as this is more about technique than weight


Thursday 17th April 2014

DB Pullover 50kg x10x9 (2 minutes rest)

Weighted Chins 28kg x5, 2 mins rest, then 24kg x6, 60s then Bodyweight x11

Cable Row 70kg x12x12x11x9 (60s)

Deadlift 140kg x10 – Have dropped weight (again) on the deadlift to focus on technique – was getting sloppy again 😉

Didn’t do G Row today, a bit short on time, will be getting in a few extra sessions next few days so can make up for gaps this week!


Monday 7th April 2014 – Back Focus Week 3

DB Pullover 45kg x12x10 (2 mins rest)

Weighted Chins 28kg x5 (2 mins), 24kg x5 (60s) Bodyweight x10

DB Row To Hip 35kg x12x12 (60s)

Lever Deadlift 200kg x10

G Row 45kg x5x5 (90s)

Used the Lever Deadlift Machine as a bit fried from last few days training and lower back was not enjoying the rack pulls today. Also missed rotator cuff work yesterday so threw it on the end of today’s session.

Standing 1-Arm DB External Rotation 7.5kg x15x15 (rest each side as long as it took to perform the set on opposite side)

Cuban Rotation 10kg EZ Bar x15x15 (60s)

 


Monday 31st March 2014 – Back Focus Week 2

DB Pullover 45kg x9, 40kg x10 (2 minutes rest)

Weighted Chins 24kg x6, 20kg x7, BW x11 (60s rest)

DB Row To Hip 35kg x12x9 (60s)

Power Cleans up to 100kg

Rack Pull (Above Knee) 200kg x10

G Row 42.5kg x5x5 (90s)


Monday 24th March 2014 – Back Focus Week 1

After my recent article, injuring my shoulder (again DAMMIT!), and watching the ‘Dark Knight Rises’ (also again :-)) I have decided to re-visit a very effective workout phase I went through a couple of years ago whilst following Johnny Pains Greyskull LP. I am going to focus heavily on back training for the next 8 weeks to bring my back up to a decent standard again alongside some specific rotator cuff exercises which I have been neglecting for waaaay too long!  I will be using the same basic template as he lays out with a few ‘Hench’ additions (including rotator cuff work). On top of this as the Deadlift is my weakest lift, the next 8 weeks should hopefully help bring that up too!

I never used to suffer from shoulder pains at all until recently, which I put down to no longer teaching BodyPump. Although I am glad I don’t have to go through it twice a week, it seems logical that it has been responsible for keeping my shoulder health as very little else has changed in my workouts, and it has been a slow decline into the old battered shoulder territory ever since I stopped.

Started the week off with:

DB Pullover 40kg x12x11 (2 mins rest)

Weighted Chins 24kg x6, 20kg x6 (2 mins rest), then after 60 seconds Chin-ups x10 – felt much harder after pullovers!

DB Row To Hip 30kg x12x12 (60s)

Power Cleans – heavy singles up to 100kg

Deadlift 140kg x7 – expected this to be lower than usual after that amount of back work and focusing hard on technique

G Row 40kg x5x5 (2 mins)


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


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

Deadlift 150kg x5

Lying Leg Curls (4) x12x11x9

Ab Wheel x12x12x11 (superset with leg curls)