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