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

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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

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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

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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

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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

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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

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