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)
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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
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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
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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)
G Row 45kg x5x5 (90s) – Dropped weight back down as this is more about technique than weight
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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!
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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)
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)
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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)
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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)
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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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Wednesday 18th December 2013
DB Pullover 42.5kg x12x11 (90s rest)
Weighted Chins 24kg x7x6 (2 mins rest), followed by V Grip Pulldown (12) x13x6x4 (60s)
Rack Pull 160kg x8 (pins at knees)
Viking Press 70kg x12x6x4 (60s)
Cable Row 70kg x13x11x9x8 (60s)
Shrugs 120kg x13x11x9 (90s), then 45kg DB’s x14
Bent Over Reverse Flye 10kg x14x14x12(60s)
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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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Thursday 12th September 2013
Press 72.5kg x3x3x5, followed up with 60kg x8 (60s rest) – still a slight niggle in shoulder, but it’s not massively affecting lifts
Weighted Chins 30kg x6x5 (between press sets), followed up with Reverse Grip Pulldown (13) x14 (60s rest)
EZ Tricep Extensions 47.5kg x10x8, 45kg x7x6 (60s rest)
Deadlift 160kg x5
Later in day taught a SPIN class
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Sunday 8th September 2013
Press 70kg x5x5x8
Weighted Chins (between Press sets) 30kg x5x5, then after 60s Reverse Grip Pulldown (13) x14
EZ Tricep Extensions 45kg x12x10x8x6 (60s rest)
Power Clean & Press 60kg x5, 80kg x3, 90kgx1, 100kgx1x1
Deadlift 155kg x8
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Sunday 1st September 2013
Press 70kg x4x4x7
Weighted Chins 30kg (Between press sets) x6x5+ Reverse Grip Pulldown (13) x13 (60s rest)
EZ Tricep Extensions 45kg x12x10x7x5 (60s rest)
Deadlift 152.5kg x7
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Tuesday 27th August 2013
Press 67.5kg x5x5x9, then followed up with Reverse Grip Pulldowns (12) x15 (60s rest)
Weighted Chins 28kg x6x6 (Between Press sets)
EZ Tricep Extensions 45kg x12x9x7x5 (60s)
Deadlift 150kg x9
Shoulder slowly feeling better, still struggling on overhead press, but I can at least do it now! Dips still not happening so sticking to the extensions for now
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Wednesday 21st August 2013
Press 65kg x5x5x5 (didn’t max on last set, happy that my shoulder is behaving for now!)
Weighted Chins 30kg x4x4, then Reverse Grip Pulldown 70kg x15
EZ Tricep Extensions 42.5kg x12x10x8x6 (90s rest)
Deadlift 100kg x10, 110kg x5, 120kg x3, 130kg x3, 140kg x5 – Working on technique so keeping weight/reps down
Seated V Bar Row 80kg x10x10x8x7 (60s)
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Friday 2nd August 2013
Push Press 90kg x5, 100kg x3, 110kg x2, 120kg (miss), 110kg x2
Weighted Chins 29kg x5, 26.25kg x5
Lever Deadlift 120kg x5, 160kg x4, 200kg x3, 220kg x2, 240kg x1x1x1
Left Rotator Cuff playing up loads recently – couldn’t press from bottom so did push press/jerk instead, dips were a no go today and finished with lever Deadlift to rest it slightly as conventional was irritating it. Frustrating session today 😦
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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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Thursday 18th July 2013
Press 70kg x5x5x8, 60 secs rest then Seated DB Shoulder Press 20kg x16
Weighted Chins 27.75kg x6, 26.5kg x5 (superset with first two press sets)
Weighted Dips 25.25kg x12x8x6x5 (60s)
Deadlift 145kg x9 – Weight still too forward, may take these right back to 100kg to practice tekkers if I can’t rectify it soon!
Later in day did a little Ab blast:
Ab Sling Straight Leg Raise to Bar x10x10x6(+ 4 swinging crappy ones) (60s rest)
Cable Twist 12.5kg x10x10x10 (no rest between sides, 30s rest between sets)
Kettlebell Windmills 20kg x10x10 (60s)
Weighted Crunch 25kg x40 (30s) x30 (20s) x20 (10s) x10
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Friday 5th July 2013
Press 67.5kg x5x5x9
Weighted Chins 26.5kg x7x6
Weighted Dips 24kg x12x9x8x6 (60s rest)
Deadlift 60kg x10, 100kg x5, 120kg x5, 142.5kg x10
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Wednesday 26th June 2013
Press 65kg x5x5x9
Weighted Chins 25.25kg x8x6
Dips x25x17x13 (90s rest)
Deadlift 140kg x9, then a back off set of 100kg x12
Starting to get some aches and niggles around rotator cuff so stopping the rest-pause training for now. Also lowered weight on all my main lifts to focus on form and work back up to where I was with (hopefully) more strength.
BE HENCH 