Training 22/10/13

Bench raw

Worked up to 200kg

Put the shirt on but it felt awful so I just shut it down there. I had been feeling under the weather for a day or so prior to this.

Military press 60kg 4x10

Then an upper body circuit

Thanks for reading

Training 15/10/13

Bench deload

Raw bench

100kg x8

130kg x5

150kg x5

170kg x5 (10kg PB)

180kg x5 off 2 board

Military press 50kg 4x10

Rear delt raises 7.5kg x15

Superset with 

Lateral dumbbell raises 10kg x15

Superset with

Supermini band pushdowns x15

This circuit was completed 4 times

Workout done and dusted in 1 hour. Nice!

Thanks for reading

Training 14/10/13

Deadlift and upper back

Deadlift

Worked up to 250kg no belt

Suit and belt on - 

280kg x1

310kg x1

330kg x2 

Grip went on this last set. Even on the first rep I could feel it going. I think this is because I'm pulling with a standard power bar. It's well used and the knurling is well worn down. On a good sharp DL bar I don't think I should have any issues holding on to this. It's also likely I have a tear in my left hamstring. It's been very sore and tight the last month or so but I've just been trying to work through it. A good friend of mine who does sports massage looked at it and said it was actually a little discoloured and when he worked on it it was a bit of a mess. Anyways after this I dropped back down to 250kg for 2x3

Chins

20kg x5

30kg x3

40kg x3

50kg x3

Shrug machine 2 plates a side. Fast up slow down 3x15 then max reps - got 100

Cambered bar goodmornings 120kg 3x10, 1x15

Thanks for reading

Training 12/10/13

DE Upper

DE bench doubled monster minis 90kg bar weight 9x3 alternating grips

Raw 4 board press
140kg x5
160kg x5
180kg x5
200kg x5

Pin press from chest 150kg 8x1

Dips
20kg x10
35kg x10
50kg x10

Seated Arnold press (no back on bench) 15kg x15

Superset with

Supinated band pull aparts x20

This superset was completed 4 times

Thanks for reading

Training 11/10/13

Lower accessory

Decided not to squat tonight as I had two heavy sessions earlier in the week

Single leg reverse hyper with doubled supermini band 4x20 each leg

Hanging ab twists 4x20

Prowler 30kg plate x12 runs in 10 minutes

Rolling thunder up to 90kg x5 second hold on right, just briefly lifted 90kg with the left

Back to 75kg x10 each hand

50kg 4x5 second holds each hand

Thanks for reading

Training 08/10/13

ME Upper

Reverse band bench 

Worked to 200kg x2 raw

Shirt on

240kg x3

270kg x3

300kg x2

320kg x1

335kg x1

350kg x1

Then reverse band close grip 3 board press equipped 

280kg x3

300kg x3

320kg x3

Had to shoot on at this point as my car is getting serviced, MOT etc.

Thanks for reading

Training 07/10/13

Deadlifts and upper back

Worked up to 320kg x3 with suit on

Back looks bent as a bow, but I actually felt no strain on my lower back at all. I think it's tight hamstrings so I'm gonna get them looked at

Dimel deadlifts 140kg double overhand 4x10 1x17

T bar row worked up to 70kg x5 then back down for ladders

30kg 1-5, 20kg 6-10

20kg 1-10

20kg 1-5 then max reps

Planks 30s on 30s off x5

Thanks for reading

Training 05/10/13

DE Upper

120kg straight weight for 9x3 alternating grips

Raw 3 board press worked up to 190kg x3

Pin press 140kg 3x1

I shut this down earlier as my elbows were getting very sore. Most likely due to the squats from the night before

Dips

Bodyweight x10

20kg 2x10

30kg x10

40kg x10

Triceps pushdowns x15

Superset with

Face pulls x15

Two supersets completed before the elbows gave up on me again

Thanks for reading

Training 04/10/13

Squats and accessory

Worked up to 340kg + 50kg chain for a double. Felt this was folding me over so I dropped to 350kg staright weight and hit it for a further two doubles

Reverse hypers 35kg + doubled mini band 6x8

Ab machine 4x10 1x20

Thanks for reading

Training 02/10/13

ME bench

Raw bench worked up to 170kg x3

Equipped bench to 1 board

210kg x2

240kg x2

270kg x2

300kg x2

My heels came off the floor on the second rep and totally lost my leg drive, making this far more messy and difficult to lock out than it should/could have been

Dumbbell floor press 32.5kg x35, x32, x30

Thanks for reading

Training 26/09/13

Squat 340kg 5x2

Standout 390kg x10

Single leg reverse hypers doubled supermini band with 15kg 5x10 each leg

Side bends 40kg dumbbell 5x10 each side

Thanks for reading

Training 24/09/13

ME bench

Bench against doubled monster mini bands

4 board raw up to 160kg x3

2 board shirt on

200kg x3

230kg x3

250kg x3

270kg x3

Standing military press 80kg 3x8

Dumbbell floor press 30kg 

x50

x32

x33

Thanks for reading

Training 23/09/13

Pulls and upper back

Raw deadlift worked up to

295kg x2

295kg x3

230kg 5x3 no belt

Fat grip pull ups 8x5 with 45 second rest periods

Barbell shrugs 140kg 5x10

22" cambered bar goodmornings 100kg 5x10

Thanks for reading

Training 19/09/13

Bench Deload

Raw bench 150kg x5

Raw 2 board press

160kg x5

175kg x5

Incline dumbbell press

35kg x20

35kg x20

30kg x20

Seated neutral grip cable row 12 plates x15

Superset with

Dumbbell shrug 30kg x20

Superset with

Supermini band pushdowns x15

This superset was completed 5 times

Seated single arm pull down 30kg x1-10

Triceps straight bar cable pushdowns 8 plates 4x20

Training 05/09/13

ME Lower

Deadlift standing on 1.5" with 25kg chain

Worked up to 275kg bar weight

Took chains and blocks away then 

275kg x1

275kg x2

235kg x3, x3, x5

Reverse hypers 20kg x8, 25kg x8, 30kg x8, 35kg x8, 40kg x8, 45kg x8, 50kg x8, 55kg x8

Each of these sets were superset with an increasing lat pull down variation for 15s to a max of 15 plates

Hanging leg raises 5x10

Thanks for reading

Training 04/09/13

ME Upper

Bench press worked up to 160kg x2

3 board press (shirt on) 

200kg x3

240kg x3

280kg x3

300kg x3

Military press 80kg 4x6

Flat dumbbell press 32.5kg x25, x30, x30

Lateral dumbbell raise 7.5kg x15

Superset with

Rear delt raise 5kg x15

This superset was completed 4 times

Thanks for reading

Training 02/09/13

DE Lower

DE Box squat 215kg 8x2

DE deadlift 220kg 8x1

Single leg reverse hyper doubled 41" supermini band + 10kg 5x10

Ab machine 5x10

Thanks for reading

Training 01/09/13

DE Upper

DE bench against doubled 41" monster mini bands 100kg 9x3 alternating grips

Close grip bench press 130kg 4x6

Close grip raw 4 board press 160kg x3, 170kg x3, 180kg x3, 190kg x3

Seated dumbbell shoulder press worked up to 40kg x5

Cable crossover x15

Superset with

Triceps rope pushdowns x15

Superset with

Face pulls x15

Thanks for reading

Training 31/08/13

ME Lower

Awful session. First time in 5 months in full equipment. Anyways...

Squat worked up to 365kg x1 Then backed down to 325kg 2x1 for some technical adjustments

Single leg reverse hyper

Doubled 41" supermini band + 10kg 5x10 each leg

Adductor machine x15

Superset with

Lat pull down x15

This superset was completed 6 times

Thanks for reading

Training 28/08/13

ME Upper

Bench press against doubled 41" mini bands (50kg band tension at top)

Raw to 4 board 170kg x3

Equipped to 2 board worked up to 260kg x3 (PB)

Military press 70kg 3x10

Flat db press palms facing 30kg 3x25

Rear delt raises 5kg x20

Superset with

Lateral delt raises 7.5kg x20

Thanks for reading

Setting a shirt

Saw this video the other day. Some real nice stuff which I think could work with the heavier duty SDP

Training 24/08/13

DE Upper

DE benched against doubled 41" supermini bands 100kg 8x3 alternating grips

Raw close grip bench press 120kg 3x8

Raw close grip 4 board press 170kg 2x3 1x3

Seated Arnold press 22.5kg dbs 4x15

Cable crossover

Superset with

Triceps rope push downs 6 plates x15

Superset with

Face pulls 6 plates x15

This circuit was completed 4 times

Reverse hypers doubled small 41" band with 5kg of plate 4x15

Thanks for reading

Training 23/08/13

ME Lower

Raw sumo 1.5" block pulls ~ 30kg band tension at top. Technically horrendous

Top set:

I'd had a long week and had a headache from the previous night so I just finished with some abs and hamstring curls as follows:

Hanging ab twists x15

Superset with

Hamstring curls 20kg x20

This superset was completed 4 times

I'd decided to cover my reverse hypers the next day.

Thanks for reading

Training 19/08/13

DE Lower

Hamstrings in pieces today so took it easy.

DE box squat 200kg 8x2

Left out DE deadlifts since my hamstrings are a mess

Single leg standing hamstring curls 4 plates x20

Superset with

Seated leg extension 4 plates x20

This superset was completed 4 times

Thanks for reading

Training 18/08/13

DE Upper

DE bench with chain 100kg 8x3 alternating grips

Close grip football bar bench press 120kg 5x5

Football bar with chain triceps extensions 3 second negatives 5x15

Halbert swings 5x20

Pec deck 6x20

Thanks for reading

Training 16/08/13

ME Lower

Concentric SSB GM with 50kg chain. Weights below are bar weight only

Worked up to 250kg x1

180kg x10

Hanging ab twists x20

Superset with

Reverse hyper pin 2 20kg + doubled 41" mini band

This superset was completed 6 times

Prowler runs with 20kg of plate 10 x 40 yards

Thanks for reading

Training 14/08/13

ME Bench

Reverse average band bench press

Worked up to 330kg

Sorry it's a bit blurry

Raw 3 board reverse band press 

180kg x3

200kg x3

220kg x3

Can't really remember the rest of the workout since I'm doing this entry retrospectively.

Thanks for reading

Training 05/08/13

DE Lower

SSB box squat against choked average bands 200kg 8x2

Deadlift 210kg 8x1

Reverse hyper mini band pin 2 small band pin 1

Chins x8
Superset with
Shrug machine 20kg a side (first set), 40kg a side (second set), 60kg a side, 60kg a side
This superset was completed 4 times

Prowler runs with 27.5kg weighted vest x10

Thanks for reading

Training 03/08/13

DE Upper

DE bench against chains 100kg 9x4 alternating grips

Close grip football bar press 125kg 4x10

Football bar extension with chains 4x12

Seated shoulder press on machine 20kg a side a few sets x15

Cable crossover x20

Superset with 

Seated power cleans 10kg dumbbells x15

This superset was completed 5 times

Thanks for reading

Training 02/08/13

ME Lower

Box squat with 50kg chain suit bottoms and briefs

Worked up to 

265kg 2x1

285kg x1

This was fast turning out to be a terrible workout so I just finished up with some Dimel deads

120kg double overhand no belt 5x20

Thanks for reading

Training 29/07/13

DE Lower

DE SSB box squat 190kg with choked average 41" bands 8x2

DE Deadlift with 25kg chain 200kg 8x1

Average band ab pull downs x20 each side
Superset with

Football bar rows 60kg x20
This superset was completed 5 times

Prowler 40kg with 27.5kg  weighted vest 6x1

I have been having a total nightmare with my Youtube account which had previously been working fine with my blogger account. Since Google made changes to Youtube recently it has completely fudged up my set up. and I've ended up having to create a new Youtube profile. Frustrating! Anyways. Thanks for reading

Training 28/07/13

DE Upper

DE bench 100kg + doubled supermini bands 8x3 alternating grips

Close grip bench press 135kg 4x6 Felt like I was having to press this weight so so far. Grim

EZ bar band resisted skull crushers 5x15

Seated Arnold press 17.5kg x15

Superset with

Face pulls 6 plates x15

This superset was completed 4 times

Cable crossover 6x15

Thanks for reading

Training 26/07/13

ME Lower

Snatch grip deadlift

140kg x8

180kg x5

200kg x2

220kg x1

260kg x1

280kg x1 

220kg x6

Hanging leg raises 4x15

Reverse hyper doubled 41" mini band on pin 1, 40kg on pin 2 4x15

Hamstring curl 9 plates 5x10

I cut this workout short. For some reason I was feeling seriously underpowered and getting too out of breath too early. It was particularly stuffy in the gym so I think this may have contributed to it. On days like this it's sometimes better to just cut your losses as you can do more harm than good

Thanks for reading

Training 24/07/13

ME Upper

Football bar floor press + 50kg chain

100kg 5x5

Flat dumbbell press

42.5kg x15

47.5kg x12

52.5kg x10

62.5kg x5

30kg x25

30kg x18

Rolling dumbbell triceps extensions 20kg x10

Superset with

Triceps rope push downs 6 plates x20

This superset was completed 4 times

Hammerstrength row machine 45kg x15

Superset with

Lateral dumbbell raise 10kg x20

Superset with

Rear delt pec deck 6 plates x15

This circuit was completed 4 times

Disappointed with my dumbbell pressing but can't have it all my own way. Thanks for reading

Training 22/07/13

DE Lower

DE SSB box squat with chain 230kg 8x2

DE Deadlift 220kg 8x1 no belt

Adjustable grip pull ups 72.5kg x1 

50kg x3

GHR 5kg behind head 4x15

Prowler 40kg of plate wearing 27.5kg weighted vest

Thanks for reading

Training 19/07/13

ME Lower

Reverse band wide stance seated SSB GM

Worked up to 290kg x1

Below is what the set up looked like. These really hit my hams, lower back and adductors. Good fun

Hanging ab twists 4x20

Reverse hyper pin 2

25kg x15

45kg x12

60kg x10

75kg x6

45 degree hyperextension 25kg 4x20

Farmers walk with weighted vest.

Vest was 27.5kg and the handles only had 20kg added to them. Just keeping it light to get the balance before I start ramping it up. Kept the gumshield in and the weighted vest on between sets to make recovery more difficult

Thanks for reading

Training 17/07/13

ME Lower

Raw reverse average band bench 210kg x1

Equipped reverse average band bench 

250kg x3

280kg x2

300kg x1

Switched to Rage X as the SDP was giving me absolutely nothing at lockout

260kg x3

290kg x1

315kg x1

Raw 3 board press

180kg x3

200kg x3

220kg x2 (Missed 3rd)

Military press 

60kg x5

80kg 4x5

Rolling dumbbell triceps extensions 20kg x10

Superset with

Triceps pushdowns 9 plates

This superset was completed 4 times

Hammerstrength lat machine 50kg each arm x15

Superset with

Rear delts on pec deck 6 plates x15

Superset with

Lateral dumbbell raises 10kg x20

This circuit was completed 4 times

Massive session. I am totally done out now. Thanks for reading

Training 15/07/13

DE Lower

DE SSB box squat with chain 225kg

8x2

DE dl no belt double overhand grip 200kg 8x1

Managed to hit the first 4 fast with double overhand but I felt that grip was slowing things down so I switched to alternating mixed grips

Dumbbell rows

40kg x10

45kg x8

50kg x6

55kg x4

40kg x25

GHR 20kg 4x8

Reverse hyper pin 2 with doubled small 41" band 2x15

Prowler 40kg 6x40m

Got through all this in about an hour and 20 minutes. DE squats are improving fast which is satisfying. Just updating this on the phone so I'll tidy it up at some stage later

Thanks for reading

Training 13/07/13

DE Upper

DE bench against doubled supermini bands 100kg 9x3

Close grip bench 125kg 3x8

EZ bar band resisted triceps extensions 4x8

Cable crossover 4x15

Arnold press 12.5kg x15

Superset with

Face pulls 9 plates x15

This superset was completed 4 times

Thanks for reading

Training 08/07/13

DE Lower

DE SSB squat 205kg +50kg chain 8x2

DE dl 180kg 8x1 double overhand no belt

Reverse hypers 

Hanging leg raises 4x15

Prowler 40kg 8 x 40m. Kept my gumshield in for these to make them a little harder

Thanks for reading

Training 10/07/13

ME Upper

Floor press with one chain 160kg x1

145kg x2

Barbell military press

60kg x8

70kg 2x8

75kg x8

Dumbbell rolling triceps extensions 17.5kg x10

Superset with 

Fat grip triceps cable push downs 9 plates x20

This superset was completed 4 times

Rear delt pec deck 6 plates 4x15

Superset with

Hammerstrength 45kg 2x15, 50kg 2x15

Superset with

Lat raise 10kg 4x15

This circuit was completed 4 times

Thanks for reading

Training 11/07/13

ME Lower

Box squat against choked blue bands

145kg x3

185kg x2

235kg x1

265kg x1

285kg x1

SSB close stance paused squat 

70kg x5

110kg x5

150kg x5

170kg x5

Reverse hyper pin 2 60kg 3x8

Reverse hyper pin 1 120kg 3x8

I was planning on doing some more but the heat really took its toll on me and I started cramping pretty badly despite keeping my water intake high. Thanks for reading

Training 03/07/13

ME Upper

Can't remember this session off the top of my head now as I was moving house and had no interwebs for a while. Just remember I worked up to 320kg x1 off a 3" board then took 290kg for a double

Thanks for reading

Training 05/07/13

ME Lower

Reverse band raw DL up to 330kg x1

Reverse band raw DL no belt 240kg x6

GHR 5kg 4x15

Superset with

Reverse hyper pin 2 40kg 2x12

Reverse hyper pin 2 20kg 2x12

Hanging ab twists 4x15

Prowler run 40kg 8x40m

Thanks for reading

Training 01/07/13

DE Lower

DE squat 225kg + doubled 41" supermini bands

DE Deadlift 180kg + chains 8x1 (double overhand grip, no belt)

Neutral grip pull ups x12, x10, x8, x6, x4

Arnold press 15kg 4x20

Reverse hyper pin 1 +doubled small band 20kg 3x8

Reverse hyper pin 2 150kg 3x8

GHR 5kg 4x12

Thanks for reading

Training 30/06/13

DE bench

DE bench 110kg 9x3 alternating grips

Pin press from chest

135kg x1

145kg x1

155kg 2x1

Dumbbell triceps extensions

25kg 3x10

27.5kg x10

Superset with

Triceps cable stack push downs 9 plates x20

Dumbbell chest flies

17.5kg x15

20kg x12

22.5kg x10

25kg x8

10kg x40

Rear delt swings 15kg 4x10

Rear delt raises 5kg 

3x20 

1x40

Planks 30 seconds on 30 seconds off x4

Thanks  for reading

Training 28/06/13

ME lower

Round back SSB GM with 50kg chain

225kg x3 (PB) 

Ab rollouts 15 kg plate on back x10

Superset with

Hanging leg raises x10

This superset was completed 4 times

GHR 20kg 6x8

Reverse hyper 65kg + 41" doubled mini band 65kg 2x12

Reverse hyper 35kg 2x12

Superset with

Hamstring curls 20kg x20

Adductor machine 14 plates 4x15

A machine I never thought I would use!

Reverse sled pulls 60kg 6x approx 50 metres

My legs were completely done out by the end of this workout. CV-wise it wasn't so bad. Woke up last night with a hamstring cramping which wasn't much fun. Abs and lower back are in bits today

Thanks for reading

Training 26/06/13

ME Upper 

So I didn't train on Monday as I was viewing an apartment. This week coming I'll be moving and also graduating so I will do well to squeeze training in. We got the apartment we wanted though so we're over the moon!

Reverse band raw 2 board press

240kg x1

205kg x2

Flat dumbbell press

40kg x8

50kg x8

60kg x10

Incline triceps EZ bar triceps extensions 45kg x10

Superset with

Band pushdowns x20

This superset was completed 4 times

Seated cable row 14 plates x15

Superset with

Lateral dumbbell raises 12.5kg x15

Superset with

Band pullaparts x15

Thanks for reading

Training 23/06/13

DE Upper

Bench 110kg straight weight 9x3 alternating grips each set

Pin press from chest 125kg 8x1

Dumbbell triceps extensions 15kg x10 (first set), 20kg x10 (second set), 25kg x10 (third and fourth sets)

Superset with

Triceps cable pushdowns 10 plates x20

This superset was completed 4 times

Incline dumbbell chest flies

7.5kg x15, 10kg x12, 12.5kg x10, 15kg x8

7.5kg x40

Rear delt raises 7.5kg x20

Superset with

Standing dumbbell press 15kg x15

This superset was completed 4 times

Planks 5x20 seconds with 20 second rest periods

Thanks for reading

Training 21/06/13

ME lower

Reverse band box squat (briefs and suit bottoms) 41" mini bands were doubled over the top of the mono and round the bar

380kg x1:

High I know. This is the first time for nearly two months I've been in anything more than briefs. I tend to struggle to get my knees out, especially without my straps up. Technically not the worst and I have seen some improvements since I've started box squatting. Plenty of positives to be taken from this 

Ab band pull downs 5x20

GHR 20kg 6x8

Reverse hypers pin 1 60kg + choked 41" mini band 2x15

Reverse hypers pin 2 30kg 2x15

Leg extensions 4x15 6 plates 45 second rest periods

Prowler runs approx 40m 40kg 6x1 30 second rest periods

I felt physically awful after this workout. I have never felt worse after a training session. Vomited twice when I finished and had to lie down for a while. Got home and passed out on my bed. Woke up 30-45 minutes later with the most unbelievable hunger. Devoured a load of food and felt human again

Thanks for reading

Training 19/06/13

ME upper 

Incline barbell press

100kg x5

120kg x3

140kg x1

150kg X

This was terrible. Feeling seriously under the weather at the moment so I'll put it down to that. Bit of a cold/chest infection or something working on me

Dips 10kg 3x20

JM Press 60kg x8

For some reason my left biceps and triceps started to get really tight and cause me a lot of elbow pain at this point so I left the JMs and just did 140 push downs broken down as 7x20

Lateral dumbbell raises 12.5kg x15

Superset with

Rear delts work on pec deck x15

Superset with

Dumbbell pull overs 30kg x15

This circuit was completed 4 times

A really underwhelming session to be honest. Although I've woken up today feeling even worse than yesterday so I have a feeling this dose is gonna get the better of me

Thanks for reading

Training 18/06/13

DE Lower and accessory

DE Squat 225kg + choked 41" supermini bands 8x2

Fourth set:

This are getting technically much better. Just a couple of weeks ago they felt like a disaster. Still not the fastest ever, but very happy with overall progress on these in a short time.

Seated dumbbell shoulder press 40kg 4x6

Wide grip pull ups x8, x8, x6, x6

Sled pulls 60kg 8x100m

I wasn't able to get on the reverse hyper tonight and my hamstrings were still sore from Friday night so I didn't hit DE deadlifts. 

Thanks for reading

Training 15/06/13

DE upper and accessory

DE Bench with chains 80kg 8x3

Football bar floor press 120kg 5x5

Football bar triceps extensions 60kg x8

Superset with

Triceps band pushdowns x20

This superset was completed 3 times

Halbert swings 7.5kg dumbbells x20

Superset with 

Standing Arnold press 25kg dumbbells x8

This superset was completed 3 times

Thanks for reading

Training 14/06/13

ME lower and accessory

Raw sumo 3" block pull with chain (2 chains at centre of bar approx 20kg added at top)

120kg x5

170kg x3

220kg x3

250kg x2 (belt on)

275kg x2

300kg x2

Trap bar shrugs 140kg 4x15

Hanging ab twists x30, x20, x20, x20, x20

Reverse hyper 30kg + choked 41" mini band pin 2 3x8

Reverse hyper 100kg pin 1 3x8

GHRs 5kg 4x10

Prowler runs approx 40m x8 (2 at a time)

This was the first time I had ever pulled sumo and it was brutal. Finding it kinda difficult to groove in the technique and my hips were coming up early but it's never gonna be perfect first time. Still happy enough with the numbers anyways. I rattled through this session at a very fast pace and by the end was in pieces. Ended up having to lie down in the car park for 20 mins and even when I was leaving I felt awful. haha

Thanks for reading

Training 13/06/13

ME bench and accessory

2 board press

140kg x3

160kg x1

200kg x3 (shirt on)

240kg x1

280kg x1

300kg x1

320kg x1

275kg x3

Flat bench dumbbell press palms facing 

35kg x15

45kg x15

50kg x15

Press ups x15

Superset with

Band pushdowns x20

This superset was completed 3 times

Dumbbell side raises 12.5kg x15

Superset with 

Fat grip lat pull downs 15 plates x15

Superset with

Supermini band face pulls x15

This circuit was completed 3 times

Great to be back in the gym. I've lost a few kg which isn't ideal but always happens when I'm away on holiday and diet is far from optimal and training non existent. I wore my old Rage X for the board presses as it gives me more support at lockout than the old SDP I've been competing in. 

Thanks for reading

Training 03/06/13

DE Lower and accessory

DE box squat 205kg + choked supermini bands 8x2 

DE deadlift 180kg + chains 8x1

Chins with chain up to 40kg + chain x3

Viking press half up half down full up 4x10 20kg a side

GHR 15kg 6x8

Reverse hypers with small 41" choked band 2x15

Bit of a break now from training since I'm on holiday in Croatia for a bit. Looking forward to getting away!

Thanks for reading

Training 02/06/13

DE bench and accessory

Dynamic effort bench 80kg bar weight +50kg chain 9x3

Football bar floor press 100kg 5x5

I took the weight on these deliberately light as I am trying to groove in a new technique on my bench which will hopefully give me more opportunity to fight through weights on the top. If it works I think I will see a big leap very quickly once it's grooved in. Fingers crossed. Also relaxed my triceps and paused at the bottom on these

Football bar floor triceps extensions 50kg x8

Superset with

Small 41" band tricpes pushdowns x20

This superset was completed 4 times

Pec deck 3x20

Halbert swings 7.5kg x20

Superset with

Biceps db curls 10kg x15

This superset was completed 3 times

Thanks for reading

Training 31/05/13

ME Lower

SSB GM against choked 41" small bands bar weight listed below

Bar x10

85kg x8

135kg x5

155kg x3

185kg x3

205kg X

These were started from the bottom position of a GM. These were absolutely brutal. I did feel kinda understrength regardless but the band tension killed me. I had never done these before and it showed. I barely moved the 205kg off the pins!

Hanging leg raises x10

Superset with

Kneeling band ab pulldowns x10

This superset was completed 5 times

Reverse hypers 50kg straight weight pin 2 3x8

Reverse hypers 90kg +choked 41" mini band 3x8

GHR +5kg x12

Superset with

Single leg Hamstring cable stack 13 plates x10 each leg

This superset was completed 4 times

Prowler runs x8 (Done 2 at a time. Rest period was as long as it took someone else to do 2 runs)

Good session in terms of workload and time. I ploughed through this in under an hour and a half. Strength-wise not great. I was hoping for more on the GMs, but then again the band tension was pretty high and I think I have lost a bit of weight so I was struggling to get my abs out against the belt. Fitness has suffered a little too but that is easily recovered. I need a goal right now. I struggle to really drive hard in training if I have nothing to look towards, especially after a bombout. Fingers crossed a three lift competition appears for around Oct-Nov time! Have to give my good friend Scott a shout out. He did a load of the accessory with me. If you are reading this Scott you need to get you finger out and show some of your talent on the platform :P

Thanks for reading

Training 29/05/13

Bench and accessory

So I have taken a few days off plus I got lazy and didn't document a couple of sessions I did!

Football bar floor press + chain (bar weight only listed below)

100kg x5

120kg x3

140kg x1

160kg x1

170kg x1 (PB)

145kg x3

Bodyweight dips x35, x20, x13

EZ bar triceps extensions 45kg x8

Superset with

Supermini band pushdowns x20

This superset was completed 4 times

Hammer strength row machine 40kg each arm x15

Superset with

Lateral db raises 10kg x15

Superset with

Rear delt db raises 7.5kg x15

This circuit was completed 4 times

That's it! Making some changes to my diet. Started reading into carb backloading and gonna give it a shot to see how it goes :)

Thanks for reading

"Training" 13/05/13

This was more just to get me out of the house and get some stretching and rolling done. Really not a lot to say!

I did:

GHRs 3x10

Reverse hypers with 41" choked mini band +10kg 3x10

Aside from this I just did some mobility work. All week I'll just be rolling and stretching and taking a hot bath here and there to stay loose for Bodypower this weekend.

Thanks for reading

Training 11/05/13

DE Bench and accessory

DE bench against choked 41" supermini bands 6x3

Pin press 140kg 3x3

Neutral grip chins 4x10

Seated db shoulder press 30kg 3x15

Incline seated db extensions 20kg x10

Superset with

Triceps cable push downs x20

This superset was completed 3 times

Halbert swings x20

Superset with

Db hammer curls 10kg x10

This superset was completed 3 times

This whole lot was wrapped up in about an hour, so a fairly quick pace. 

Thanks for reading

Some highly scientific online research

Unbeknownst to the Facebook world I have been undertaking a complex observational study into the online attitudes of powerlifters. I am proud to present my preliminary data below. 

Some comments on the results - There are quite clearly two groups of powerlifters. Those who are quite capable and are aware of their ability but are humble about it. The second group are inexperienced, generally awful and describe themselves as things like "top dog", "strongest man in X" etc. This second group we will call balloonheads.

Up to now I have also observed that balloonheads tend to give terrible advice with much more authority. They also like to compete in competitions where they will be alone and if someone is stronger than them it's usually down to "them there suits".

I will continue with my in depth analysis of the powerlifting world sometime in the future. It is just very labour intensive for me generating such high quality data.

Training 10/05/13

Posterior chain, abs

No squats tonight just to rest up a bit for Bodypower next week.

45 degree hyperextensions 20kg plate 4x20

Ab rollouts 4x20

GHRs 4x10

Reverse hypers x10

35kg 2x10

10kg +41" mini band 2x10

Sled pulls walking backwards 60kg 6x1

This takes my total reps for GHRs and reverse hypers this week to 176. Happy with this and the GHRs are only getting easier. The whole of the above was done in under 1h 15min. I'm going to train tomorrow to get my last bench workout out of the way good and early.

I noticed on the sled drags my quads were the limiting factor. Glutes, hips and lower back felt fine despite all the work they had done beforehand. I can only think that all that work over the last few weeks has actually really increased their work capacity to the point sled pulls are less of an issue for them.

At the moment I kinda don't know where I stand in terms of the numbers I may put up next week. I've barely thought about Bodypower to be honest; which may be a good thing. I've never competed in two competitions so close together. I've a few aches and pains and I'm really not convinced about my lower back but if I hit one PB next week I will be happy.

In other news, it's looking like I'm gonna be able to really take training to the next level after Bodypower. I am desperate to get this squat sorted out. Once I get on top of it I should be in for PB total. A bit of a tangent there but anyways.

Thanks for reading

Training 08/05/13

Bench ME and accessory

Floor press 

160kg x1

180kg x1

200kg x1

220kg X

Flat dumbbell pressing palms facing

40kg x15

50kg x12

60kg x15

Triceps EZ bar extensions 45kg x15

Superset with

Supermini band push downs x20

This superset was completed 4 times

Face pulls 5 plates x15

Superset with

Lateral dumbbell raise 10kg x15

Superset with

Hammer strength machine pull downs 40kg a side x15

This circuit was completed 4 times

I was so close to getting the 220kg floor press. 200kg was a PB anyways, so I'm happy with that anyways! Really pleased with the dumbbell pressing. A few months back I was only good for a shaky 4-5 with the 60kg dumbbells and I had my wrist wraps on. Now I'm far more solid on them and no need for wrist wraps for extra support either. Pressing has always been a weak point for me so any progress is very pleasing

Thanks for reading

Training 07/05/13

Posterior chain and upper back

So because my elbow lit up yesterday I shifted this workout to today just to give it a little more time to settle. I have decided not to deadlift and instead I'm just hitting some posterior chain and some lat work.

Reverse hypers

41" mini band + 35kg 3x8

70kg 3x8

Glute ham raise 10kg 4x12

Hanging ab twists 3x20

Hanging leg raises 3x10

Dumbbell rows 55kg dbs 5x8

Fat bar holds 100kg 4x15 seconds

Sled pulls walking forwards 8x100-ish m

The fat bar holds aren't heavy but worked me enough. My grip had already taken a battering from the stuff before that plus the bar is smooth and I didn't rechalk in order to make it more difficult and thus use less poundage.

This was the first time I had done the sled pulls. These weren't done as sprints but as Louie Simmons describes in the video I have linked below. These really hit my quads, glutes, hips and lower back hard. It was surprising actually. All in all a very satisfying session, although it was pretty hard lol

Thanks for reading

Training 05/05/13

Bench and accessory

Reverse hypers 20kg 2x15

Dynamic effort bench 90kg bar weight + choked 41" supermini bands 9x3

Pin presses 190kg 2x3 At this point my left elbow was aching and I had to stop with the pin presses. Real bad pain in my tendons. I tried to continue and get as much done as possible anyways...

Seated dumbbell shoulder press 40kg dbs 5x12

Wide grip pull ups bw only x12, x10, x8, x6, x4

Triceps band pushdowns 41" mini band 3x30 This was an attempt to get some blood into my tendons as they were killing me by this point. It provided some short relief but they still hurt well into the afternoon.

Plan is to give this elbow a little rest and I should be fit for floor pressing on Wednesday. Disappointed I didn't put together a full workout but sometimes it's best to just rein things in.

Thanks for reading

Training 03/05/13

Squat and accessory

Reverse band box squat to 15" box in briefs and belt

145kg x5
185kg x5
225kg x5
265kg x2
305kg x2

325kg x2

345kg x2

Hanging ab twists 4x20 

GHR 6x8 with 20kg plate

Reverse hypers x15

Superset with

Hamstring machine curls 20kg x20

This superset was completed 4 times

The first 2 sets of reverse hypers were straight weight 30kg

The second set of reverse hypers was with mini 41" band plus 10kg

Prowler runs x6

This was absolutely brutal all round. The hamstring stuff destroyed us and then to follow that up with the prowler. Awful. It was like trying to run through water. I did my best to hold it in but ended up vomiting all over the car park before I left. Not a good look for me! lol

Thanks for reading

Training 01/05/13

Bench and accessory

Raw reverse band bench press with reverse blue bands

140kg x5
180kg x3
200kg x1
220kg x1
235kg x1
250kg x1
260kg x1

155kg x15 close grip

155kg x15 wide grip feet on bench

Band pullaparts x15

Superset with

Lateral plate raises 10kg x15

Superset with

Barbell rows 60kg x15

This circuit was completed 4 times

JM press 50kg x10

Superset with

Band triceps pushdowns x20

This superset was completed 4 times

Thanks for reading