Training 19/04/14

Accessory

Seated shoulder press with back up

42.5kg 2x8

Seated calf raise 40kg plate 4x15 with 1 second pause at top

Dips up to 80kg x3

40kg 2x15

Swiss bar bent over row 140kg 2x8 superset with 100kg x15, 80kg x15, 60kg x15

Seated shoulder press 20kg x15

Superset with

1 arm seated cable row 14 plates x15

This superset was completed 4 times

Thanks for reading

Training 18/04/14

Squat

Raw cambered bar below parallel box squat

Worked up to 240kg x2

GHR with choked 41" supermini and small bands with 5kg behind head 3x8

Then dropsets as above x15 superset with both bands without plate x15 then just small band x15

Leg extensions 7 plates 3x15 with 1 second pause

Prowler 40kg of plate 4x ~40m runs

Feeling very under the weather prior to this session battling a migraine so was happy with how things ended up. Cambered bar was hellish as the sleeves on it don't spin

Thanks for reading

Training 15/04/14

Bench

Raw bench 140kg x5, 160kg x2

Shirt on worked up to 330kg x3 off 3 board

Then back down to 280kg x3 off 2 board

Incline dumbbell press 55kg x10

27.5kg x40

Had planned to do more but was running behind schedule and had to shoot on. Thanks for reading

Training 14/04/14

Deadlift 

Deadlift no belt 240kg 2x3, 1x7

4" block pull no belt 280kg 2x3

180kg shrugs 3x15, 1x25

Pinch grip up to 55kg x10 second hold 

Reverse hypers 40kg each pin 6x8

Seated shoulder press 20kg x15

Superset with

Seated dumbbell shrug 20kg x15

This superset was completed 4 times

I think this was roughly what I did. Hard to remember as I am writing this retrospectively

Thanks for reading

Training 12/04/14

Accessory

Seated viking press up to 60kg a side 2x8

40kg a side 3x15

Calf raise 61kg on stack 4x12

Seated cable row up to 22 plates x8 superset 20 plates x15 superset 18 plates x15 superset 16 plates x15 superset 14 plates x15 etc down to 4 plates x15

GHR 10kg behind head 3x6, below chest 3x6

Seated shoulder press no back up 20kg x15

Superset with

Supermini band pushdowns x15

This circuit was completed 4 times

Thanks for reading

Training 11/04/14

Squat

Squat full equipment up to 350kg x2

Reverse hypers doubled small 41" band pin 2 plus 25kg plate 4x8

Thanks for reading

Training 08/04/14

Bench

(3rd sesion back in shirt)

Raw up to 140kg x3, 160kg x1

Shirt on 200kg x3 to 4 board

230kg x3 to 3 board

250kg x2 to 2 board

270kg x1 tried to 1 board and dumped

290kg x1 to 1 board

Raw 4 board press up to 180kg x3

Flat db press 55kg x15

27.5kg x35

Rear delt raises 7.5kg x15

Superset with

Dips AMRAP

This circuit was completed 3 times

Rear delt raises 7.5kg x45

Thanks for reading

Training 07/04/13

Deadlift

Deadlift 230kg 2x3, 1x7 no belt

160kg 8x3 in 3 mins

Snatch grip deadlift with shrug 140kg 3x10

Chins 5kg 5x5

Pull throughs doubled 41" small band 3x10

GHR 5kg behind head 4x8

Thanks for reading

Training 05/04/14

Dumbbell seated shoulder press back up 40kg 2x8 PB

Dumbbell row 70kg x8 each arm, 45kg 3x15

GHR 5kg behind head 6x6

Fat bar double overhand partial deadlift 140kg x5 (5RM)

Rolling db triceps extensions 20kg x12

Superset with

Lateral raise 12.5kg x15 

This superset was completed 4 times

Pavlov press doubled superminis 3x10 each side

Thanks for reading

Training 04/04/14

Squat

DE squat 200kg 6x2

Chins 4x8

Hack squat 20kg per side x10 1 1/2 reps

GHR 5kg behind head x8

Superset with

Reverse hyper 30kg per pin

This superset was completed 3 times

Planks 20kg 3x30 seconds

Thanks for reading

Training 03/04/14

Deadlift

210kg 2x3, 1x5 no belt

4" block pulls 250kg 3x3

GHR 5kg behind head 6x8

Reverse hyper 30kg 4x6

Seated shoulder  press 17.5kg 4x20

Thanks for reading

Training 29/03/14

Standing military press 80kg 2x8

Donkey calf raises 20kg each side 4x15

Cable row up to 21 plates 2x8 then dropsets

GHR 6x8

Press ups hands touching x15

Superset with 

Rear delt raises 7.5kg x15

This superset was completed 4 times

Thanks for reading

Training 28/03/14

SSB raw (belt and wraps) 190kg 3x10

Pause squats raw 110kg 5x5

GHR 6x8

Reverse hyper 25kg each pin 4x6

Leg extensions 5 plates x15 with pause

Superset with

Hamstring curls 7 plates x15 with slow eccentric

Thanks for reading

Training 25/03/14

Bench

Raw bench to 140kg x3

Slingshot on 140kg x5, 170kg x1

Shirt on

2 board press 170kg x3, 200kg x3, 220kg x3, 250kg x3

Accessory

Training 24/03/14

DE Deadlift

185kg 8x3

Kettlebell swings 20kg 5x10

Lat pull down supinated grip 8 plates x8, 10plates x8, 12 plates x8, 14 plates x8, 16 plates x 8, 18 plates x8, 20 plates x8. 12 plates x15, 10 plates x15, 8 plates x15, 6 plates x15, 4 plates x15

Reverse hypers doubled small 41" band + 5kg pin 2 4x15

Hanging leg raises 5x10

Thanks for reading

Training 19/03/14

Bench

Decline bench 100kg 3x5 120kg 2x5

Floor pin press 150kg 3x3

Incline dumbbell press 40kg 3x8 1x12

Seated dumbbell shoulder press 17.5kg x15

Superset with

Triceps rope push downs 9 plates x20

This superset was completed 3 times

Thanks for reading

Training 19/03/14

Deadlift Reps

Deadlift 180kg 2x8. 1x10. Double overhand touch and go, no bouncing

Fat grip chins 4x8

Shrugs 140kg 4x12

Reverse hypers doubled small band + 5kg on pin 2 3x15

Seated dumbbell press 17.5kg 4x15

Thanks for reading

Brute Powerlifting

So we have finally formed our own powerlifting club. Check it out!

BRUTE POWERLIFTING

Accessory 15/03/14

Seated Arnold press with bench back up 30kg 2x8

Superset with

22.5kg x15

Superset with

15kg x15

Superset with

10kg x20

Calf raises 5 plates 4x15

Rolling triceps dumbbell extensions 25kg 5x10

T bar row neutral grip worked to 85kg 2x8

65kg x15 with 1 second pause

45kg x15 with 1 second pause

25kg with 1 second pause

Thanks for reading

DE Squat 14/03/14

First time in briefs since November

DE Squat 185kg 8x2

GHR 4x8 hands behind head

Reverse Hyper 25kg pin 1 20kg pin 2 4x15

Leg extensions with 1 second pause in extension 4 plates x20

Superset with

Hamstring curls with slow eccentric 7 plates x20

This superset was completed 4 times

Seated dumbbell press 15kg 5x15

Thanks for reading

Back at it

So having competed in November and put 5kg on my personal best, training fell by the wayside with work and other commitments. Besides that I also felt done out from everything. Having a break helped. I caught up with lots of friends, focused on work and now I feel rested and ready to train hard and heavy again.

I had started into some training back at the end of January and I've slowly just increased the weights raw with plenty of volume. 

I've made out a training template based on the Cube Method, but I won't be sticking to the prescribed %s. Instead everything will go very much off what I feel I need. Training days have switched due to commitments of training partners so we are figuring out a schedule which will suit everyone.

Basic template will be

Mon - Bench

Wed - Pull

Fri - Squat

Sat - Accessory

Bench will be programmed by my friend Mike and deadlifts and squats will move through a Cube style rep-DE-ME rotation. Equipment wise for squatting - rep day will be raw, DE will be briefs, ME will be briefs/briefs+suit. There will be less band tension and more straight weight and chains

First night back in the shirt on Tuesday. Bear in mind I haven't benched over 100kg in months

Bench to 2 board worked up to 220kg x3

Raw 2 board worked up to 160kg x5

Flat dumbbell bench 40kg 2x8

Rear delt raises 5kg dbs x15

Superset with

Triceps rope pull downs x15

I think that was everything off the top of my head. Next comp I'm planning for BPC British in July. I'd love to do Bodypower but I wouldn't be ready for it

Thanks for reading