Training 29/03/13

Squat and accessory

Much better workout. Worked up to an easy 360kg x1 in full equipment

Eccentric cambered bar goodmornings 200kg 8x1 no belt

Reverse hypers against 41" mini band 4x15

Prowler runs 40m x15

Simple but solid workout

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Training 27/03/13

Bench and accessory

Total disaster of a session. Not even gonna bother talking about the benching. Technically terrible and my shoulder flared up a bit again.

Flew through some accessory:

Band pull aparts x15

Superset with

Lateral dumbbell raises x15

Superset with

Hammer Strength Row Machine x15

This circuit was completed 4 times

Press ups x15

Superset with

Biceps dumbbell curls 12.5kg x15

This superset was completed 4 times

Thanks for reading

Training 27/03/13

Deadlifts and upper back accessory

Worked up to 330kg x2. 20kg PB. Very happy with this and first time in the suit since it's been refitted.

I left the speed sets for tonight and then just hit some upper back work to get blood moving

Gymnast ring pullups 20kg 6x6

T bar rows 

60kg x50

40kg 4x35

Dumbbell shrugs 55lb 4x35

That's all for now. Benching to the chest on Wednesday and it should be a tight enough session. Fingers crossed it goes well.

Thanks for reading

Training 22/03/13

Squat and accessory

SSB squat + chain worked up to 

240kg + 50kg chain x2 raw (Belt and wraps) Huge PB

270kg + 50kg chain x2 in briefs and belt

300kg + 50kg chain 4x2 in briefs and belt

Glute ham raises +10kg 4x15

Ab pull downs 15 plates 5x20

Band resisted goodmornings 2x25

Reverse hypers 15kg 3x15

I've had a bit of a mare this last week. I took last weekend off and also stepped back from deadlifts as I was feeling overcooked. I came into the gym feeling great on Wednesday and once I got on the bench I realized things weren't gonna go ahead. I've had a shoulder niggle for the last while and it seems to have got worse. I was getting very sharp pain at the bottom of the bench press on every rep. Worked up to one very sore rep with 100kg and had to throw it back in. I really needed to have a good workout tonight and thankfully I did. Shoulder still isn't good but I've had a bit of work done to it and I'm hoping I can rehab it enough so that I can bench on Wednesday. That's all for now!

Thanks for reading

Training 15/03/13

Squat

Tonight I just worked up to my opener straight weight then my second and third attempts with reverse bands. Simples! Accessory will be covered another day as we were heading out for a bite to eat after squatting.

We had the privilege of having Shane Sweatt, Laura Phelps Sweatt, Cody Kloeppel and Bethany Kissinger join us this evening. Top lifters and top people. It's always fantastic to meet people that you look up to and find that not only are they outstanding athletes and coaches but also oustanding personalities. Buzzing after tonight :)

Thanks for reading

Training 13/03/13

Bench and accessory

Floor press with chain raw (not all links off the floor so slightly less than 50kg at top)

140kg +50kg chain x1
160kg +50kg chain x1
170kg +50kg chain x1
180kg +50kg chain x1 PB
190kg +50kg chain Miss

2 board press
140kg x5
155kg x5
170kg x5

Triceps hell:
110kg x5 to chest
110kg x5 to 1 board
110kg x5 to 2 board
110kg x5 to 3 board
110kg x5 to 4 board
As one big giant set

Lateral db raise 10kg x15
Superset with
Football bar row 60kg x15
Superset with
Rear delt raise 7.5kg x15
This circuit was completed 4 times

The rest of the guys continued and finished off with some arm stuff. I had to shoot on as I was on a night. Really happy with this workout. Raw strength is definitely much better than it has ever been!

Thanks for reading

Training 12/03/13

Deadlift and upper back accessory

Deadlift (belt only) 300kg x2

245kg 3x3

Pull-ups
10kg + 2 doubled chains x6
15kg + 2 doubled chains x5
20kg + 2 doubled chains x4
25kg + 2 doubled chains x3
30kg + 2 doubled chains x2
35kg + 2 doubled chains x1

Dumbbell rows 47.5kg db 9x12 60 second rest periods between sets.

I kept this short and sweet as I was on a late the night before and was pretty tired. Still, there's over 100 reps of rows there on each arm so there was enough work done.

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Training 10/03/13

Delts and traps accessory

Military press 95kg 5x5

Arnold press 

35kg 5x8

Last set of above superset with

22.5kg x20

Superset with

15kg x20

Shrugs 220kg x30

Superset with

180kg x30

Superset with

140kg x30

Superset with

100kg x24

This was a quick session as Wednesday was so brutal. As a result I also limited my delt work to pressing movements and left out the more frills type movements like lateral raises etc. I'm on a late tomorrow (1300-0000) so I'm thinking I will deadlift on Tuesday of this coming week

Thanks for reading

Training 08/03/13

Squat and accessory

Squat in briefs and belt only. Worked up to 260kg 5x2

45 degree hyperextensions with 25kg plate 4x20

Prowler runs with 20kg of plate weight 12 runs

This session just felt awful for us all. Down to the massive bench workout on Wednesday. In the end it was a bit of a salvage session really. That's why it was so limited in terms of what we did. Anywhos, glad to be through it!

Thanks for reading

Training 06/03/013

Bench and accessory

Bench raw worked up to 

190kg x1 PB

Then shirt on and worked up to a 2 board 3RM.

Then reverse bands on worked up to a 2 board narrow grip 3RM.

Floor press
Narrow grip 120kg x19
Wide grip 120kg x17

Band pull aparts x20

Superset with

Dumbbell lateral raises 10kg x15

Superset with

T bar rows 55kg x15

This circuit was completed 4 times

Triceps push downs x15

Superset with

Thick bar EZ curls x15

This superset was completed 4 times

Easily the toughest bench session to date.

Thanks for reading

Training 04/03/13

Deadlift and upper back accessory

Raw deadlift (no belt or suit) 280kg x2 PB

Speed pulls 227.5kg 8x3 45 second rest periods (no belt or suit)

Chins paused at top 5x5

Double kettlebell front squats for a laugh. Worked up to double 48kg bells x8

I didn't sleep well last night and had a long day with very little to eat so I really reined things in after the deadlifts. I was busted after them anyways. Bearing in mind my levels of fatigue and also the fact we are having a really heavy bench session this week I took the decision to take it easier. Fingers crossed this will leave me in good shape for Wednesday!

I don't ever do heavy kettlebell front squats and this was purely out of curiosity and to see where my training is taking me. I'm very happy as I'm beginning to develop the raw strength and versatility that I can try my hand at new movements and still be decent enough at them. All in all things are going well!

Thanks for reading

Training 01/03/13

Squat and accessory

Squat fully equipped 2x1

Added 20kg and reverse bands x1

Added a further 10kg and reverse bands x1

Ab circuit:
Hanging leg twists x20
Incline crunch 15kg x20
Hanging leg twists x20
Incline crunch 15kg x20
Hanging leg twists x10
These were all supersetted. Cramp central

Reverse hypers 20kg 3x15

Prowler runs 40 metres x11 (Threw in one long run to finish it off hard)

Another good session. Everyone making depth and shifting weight well. Fitness is heaps better too.

Thanks for reading