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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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:
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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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Wednesday 6th August 2014
Bench (Reps)
Competition Bench (Wide Grip) 115kg x6x5x4 (90s rest)
Close Grip Bench 105kg x3x3x3 (90s)
Pause Bench (1″ off chest) 107.5kg x6x4 (90s)
Pulldowns (9) x15x15x13x12 (superset with lat raise)
DB Lat Raise 10kg x12x12x12 (superset with pulldowns)
Chin-ups x7x6x5 (60s)
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Tuesday 29th July 2014
Took a week off for holiday, so repeated last session:
Bench (Speed)
Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)
Close Grip Bench 85kg x5x5 (60s)
Pause Bench (1″ off chest) 85kg x8x8x8 (60s)
Pulldowns (9) x15x14, (8) x10x9 (superset with lat raise)
DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)
Chin-ups x7x7x5 (60s)
Struggled a bit with assistance work but happy overall, weight still coming down slowly as planned and so far strength doesn’t seem to have taken a hit 😉
Week 4 – Current weight 85.8kg
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Monday 21st July 2014
Bench (Speed)
Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)
Close Grip Bench 85kg x5x5 (60s)
Pause Bench (1″ off chest) 85kg x8x8x7 (60s)
Pulldowns (9) x15x15x14, (8) x12 (superset with lat raise)
DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)
Chin-ups x10x8x8 (60s)
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Monday 14th July 2014
Bench (Max)
Competition Bench (wide grip) 115kg x2x2x2x2x5 (2 mins rest)
Close Grip Bench 105kg x5x6x6 (2 mins)
Pause Bench (1″ off chest) 107.5kg x5x4 (2 mins)
Pulldowns (9) x15x15x13, (8) x13 (superset with lat raise)
DB Lat Raise 12kg x10, 10kg x10x10 (superset with pulldowns)
Chin-ups x11x7x6 (60s)
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Monday 7th July 2014
Bench (Reps)
Competition Bench (wide grip) 100kg x10x8x8 (90s rest)
Close Grip Bench 107.5kg x5x4x5 (90s)
Pause Bench (1″ off chest) 92.5kg x8x8x6 (2 mins)
Pulldowns (9) x15x15x12, (8) x11 (superset with lat raise)
DB Lat Raise 10kg x10x10x10 (superset with pulldowns)
Chin-ups x10x8x7 (60s)
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Saturday 22nd March 2014
DB Bench 38kg x10x8x6x5 (60s rest)
Bent Over Row 60kg x12x12x12x12x12x12 (60s)
Cable Flyes 12.5kg x12x10x9x9 (60s)
Wide Grip Pulldown 60kg x12x10x7x7 (60s)
EZ Cable Curl 25kg x10x10, 20kg x10x10 – superset with Pushdowns 35kg x10x10x9, 30kg x7 (30s between supersets)
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Monday 12th August 2013
Standing Cable Straight Arm Pulldown 40kg x12x12 (2 mins rest)
Wide Grip Pulldown 75kg x9, 65kg x12 (2 mins)
‘V’ Grip Cable Row 72kg x15x15x15 (60s)
Smith Rack Pull 165kg x7
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Saturday 3rd August 2013
Standing Cable Straight Arm Pulldown 35kg x12x12 (90s rest)
Wide Grip Pulldown 75kg x6, 65kg x10, 55kg x10 (2 mins)
Kroc Row 42kg x25
Smith Rack Pull 160kg x4 – again struggled after the Kroc rows, will stop doing them before rack pulls from now.
Cable Rear Flye 7.5kg x8, 5kg x15x15 (90s)
Cable Curls (Single handles) 10kg x18x14x10 (60s)
Dips x30x(16+4)x(7+3) (30s rest)
Left shoulder still inflamed, going to leave upper body for a few days to rest it.
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Wednesday 10th July 2013
DB Pullover 46kg x11x9 (2 mins rest) – Repeated weight from last session, but slowed the eccentric (lowering), focusing on using the Lats as much as possible to avoid it becoming a tricep extension.
Wide-Grip Pulldown 70kg x8, 60kg x10 (2 mins rest) – same as above, slower eccentric.
DB Row To Hip 30kg x12x12 (90s rest) – Technique a bit sloppy on left arm so starting on that side and matching the reps on my right.
– After each set of the above 3 exercises, did oblique hanging knee raises x10 alternating sides to total 30 on each side
Smith Rack Pull 150kg x6 – Went back to doing these heavy, again focus on technique. Still locking out with lower back instead of hips, but getting better!
Prone Rear DB Flye 7kg x15x15x15 (60s rest)
Standing Cable Twist (obliques) 10kg x15x15x15 – alternating sides, no rest, one side straight to another.
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Friday 28th June 2013
DB Bench Press 34kg x12x10x8x6 (90s rest)
Body Rows (Feet Elevated) x12x8 (1/2 second hold at top)
DB Row to Hip 30kg x12x10x10 (90s rest)
Cable Crossover 10kg x12x10x8x6 (slow eccentric, 60s rest)
Wide Grip Pulldown 65kg x10, 60kg x9, 55kg x8, 50kg x8, 30kg x30 (slow eccentric, 60s rest)
Hanging Knees to Elbows x10x10x10x8x8 (SE, 60s)
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Thursday 2nd May 2013
Been a crazy few days & weekend, super busy – Not much training going on! At least I’ll be nice and fresh to hit the bar again this week!
Back Session last thursday, was still struggling from being ill earlier in the week 😦
DB Pullover 38kg x12x12 (90s rest)
Hammer Grip Chins x12x7x6 (90s)
DB Row To Hip 30kg x12x12 (90s)
Wide Grip Pulldowns 70kg x10x8, 60kg x8x6 (60s)
Straight Arm Pulldown 25kg x10x9x8 (60s)
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Thursday 4th April 2013
SPIN on Tuesday followed up with 40kg Seated Leg Curls, 3 sets of 25 – so decided to do chest/back/arms only today:
Incline DB Bench 46kg x8x5, 38kg x10x7
DB Row To Hip 38kg x12x10x8x6 (90s rest)
Inc DB Flyes 18kg x12x9x7x5
Wide Grip Pulldown 70kg x8x8x8x8 (60s rest) – (lowered weight to focus more on technique)
Tricep Pushdown 35kg x15x13x11 superset with Cable Curls 35kg x12x9x9
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Wednesday 27th March 2013
Incline DB Bench Press 46kg x7, 42kg x6, 38kg x7, 34kg x9 (90s rest)
DB Row To Hip 34kg x12x10x8x6 (60s rest)
Inc DB Flyes 16kg x12x10x8x6
Wide Grip Pulldown 80kg x11, 70kg x11, 60kg x11, 50kg x11, 40kg x20
Tricep Pushdown 30kg x15x15x15
Cable Curls 25kg x10x9x8 (Superset with pushdowns)
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Wednesday 20th March 2013
Incline DB Bench 50kg x4, 42kg x8, 34kg x12, 26kg x20 (90s rest)
DB Row 50kg x11x11
Incline DB Flye 16kg x12x9x6x4 (90s)
Wide Grip Pulldown 80kg x11, 70kg x10, 60kg x10, 50kg x10, 40kg x21 (90s rest)
BE HENCH 