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

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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

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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

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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

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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

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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

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