Bench

Straight bench straight weight, no bull crap
60 x 6
80 x 5
90 x 5
100 x 8 (pr left some in the tank)

Inclines
60 x 15
70 x 12 (2 sets)
60 x 12

Decline
60 x 15
70 x 10, x 10
60 x 10

flies s/s face pulls
3 x 15 on each

gun work.

Squats

So took a few days off and went at it today

Squats
60,80,100 x 5
120 x 10 (10rep PR but its SHIT!!!)

leg press
worked up to 200kgs x 15 (3 sets)

SLDL
60 x 10
80 x 10
100 x 10 (2 sets)

Calf machine
2 x 20

hypers 2 x 15
abs 2 x 15

cardio x 20mins

Quad cramps x bizzilion!

Xmas Squat & Deads

Squats with 25kgs bar & belt only
warm up
125 x 5
135 x 5
140 x 5

Deads
warmed up
185 x 1
205 x 5 (i guess this is a suitless PR)

GHR (first time ever)
x 8,x6,x7,x8

Abs on GHR
4 x 15

We all talk about making sacrifices for our training. this can come in the form of not partying and not eating our fave foods or whatever. My sacrifice?? Having to look like a fool while walking to work and eating chicken and rice!!!

happy xmas, bench tommorow

ME Bench

I am currently using a self-modified version of Jim wendlers 5/3/1 method for my bench, if it works ill do it on my squat. maybe it's stupid of me to not follow it in full as it might only be effective this way, but it is geared at the raw lifter, which i am not. i would only like to increase my raw lifts somewhat. anyway

3 board press
warm
100 x 5
110 x 5
115 x 6 (jim says to try a rep max on last set, 6 was not a max, i might have done 8.)

seated mil. Press
30 x 15
40 x 15
50 x 10
60 x 8

lat. raises
4 x 10

hammer strength style row machine.
4 x 15,12,10,10

Dips - Bodyweight
4 x 20 last set was deffo failure.

treadmill conditioning x 15mins

GPP

Sled drag x 2 lengths of field with no weight
constant drag with 20kgs plate x 5 mins.

DE squat

Speed Squats + Mini bands w/100kgs bar weight x 2 (10 sets) - Bands were triple choked

Hack squat machine
worked up to 30kgs each side for 3 x 15 which is a PR, making prgress but mad weak on them!

Ham curl machine
3 x 12

Shrugs
60 x 15
80 x 15
100 x 15 (2 sets)

Standing Ab with cables
3 x 20

cardio x 20mins

DE upper

Flor press
60 x 6
80 x 5 (4 sets) all were speed style reps

Incline bench
60 x 15
70 x 10
75 x 10
80 x 9

flat dumbells
20s x 12
25s x 12
70lbs (31kgs) x 10 (2 sets)

Cable flies
3 x 15

bent over rows
60kgs x 12 (4 sets)

gun work!

ME Squat / Deadlift

Squats
60 x 6
80 x 5
100 x 5
120 x 3 Added Belt!
140 x 8 (PR - I guess...it's still shit!)

Beltless Deads
60 x 5
100 x 5
140 x 3
160 x 3
180 x 8 (beltless PR)

Hyper Extensions
4 x 20

Incline Abs
4 x 20


I HAVE to get my RAW SQUAT UP!!

ME bench...sorta

3 Board press
100 x 3
110 x 3
120 x 3, x 3, x 5

Dumbell shoulder press
15s x 15
20 x 12
25 x 12
30 x 10

H rolls
4 sets of 15

Lat. raises
3 x 12
1 x 20

Chest support rows
4 x 12

Ez bar extensions
4 x random amounts

Squat/Deadlift Assistance

Speed Squats w/ 100kgs x 2 (10 sets)

Hack squat machine
25k each side x 12 (4 sets did 15 on last)

Pul throughs
5 x 15

Shrugs
worked up to 100 x 15

Ab work

threw in some lst minute gunshow

Felt like i need to start just upping the speed weights. ive been doing a pendulum wave of 80/90/100 over a three week period but i dont think it's effective anymore. time to just load the bar and keep my speed moving.

DE bench - Sorta!

Floor presses
worked up to 70kgs x 5 (4 sets) *
90 x 1
100 x 1
110 x 1
120 x 1 (tied a PR but was MUCH MUCH faster!)

Decline
60 x 15
80 x 10
100 x 10 (2 rep PR)
60 x 20

Incline dumbells
20s x 15
25s x 12 (3 sets)

Pec deck machine
2 x 20

Chins
4 sets x 12 (w/BW)

Rolling Tri extensions
12s x 15
15s x 15 (3 sets)

*I took a bit of advice from Donnie Thompson. Although his last meet displayed miserable lifts, He is certainly a strong mofo and has proved this time over. The advice was that beginner powerlifters do not adhere to any foundations and dive right in to advanced methods. thats all well and good, but what use is that powerlifter if you cant even seperate him from the viewing crowd? he advise more volume based approaches with Dynamic work liek 4 sets of 6 or so. I decided that 4 sets of 5 is effective with submaxmimal weights. this way I can move the weight fast and incorperate Hypertrophy work.

On a side note, it's time i start getting myself up on the scales. Bit by bit i would like to make my way to 79-80kgs and train at that weight solid and steady. I will then cut the weight to 75kgs (i just not done there yet), with the help of WPF World Champ Bernie Delaney, I have made a few nutrtitional adjustments to get me there. HELLO CALORIES :)..


life is good when EVERYDAY is a HIGH CARB DAY!

GPP / Restoration

Sled drag w/20kgs plate (i'd say 40-50kgs total) x 5mins non-stop walk

shower x 1 :)

ME Squat / Deadlift

Low box squats - high bar
120kgs x 5 (3 sets), x 6 (1 set)

Sumo Deadlifts + 20kgs chains
140 x 3
160 x 1
180 x 1
200 x 1
210 x 1 (form was off but i got it there)

Hamstring curls
4 sets x 12-15

seated calf raises
4 sets x 25

Ab work

Gun work + 100 rep mini-band pushdowns in sets of 25

ME UPPER

Back was feeling bad today and yesterday after the DE session, think i hurt it doing the hack squat machine! so i did exercises which hopefully took the strain away from that area

Floor presses
40 x 10
60 x 10
70 x 8
80 x 6
90 x 6
90 x 8

Seated militiary presses
30 x 12
40 x 12
50 x 12 (2 sets and it's possible i did 15s, i cant rememebr)

H-rolls
4 sets

Lat. raises
4 sets

Chest supported rows
4 x 15

EZ bar extensions
3 x 12

20mins incline walk.

DE squat

very bad session but here it is:

Speed squats with 100kgs x 2 (10 sets) nice and fast

hack squat machine
20 each side x 12 (4 sets)

SLDL
70 x 12 (2 sets)
90 x 12
100 x 12

Abs
shrugs
4 sets

20mins cardio

DE bench

Speed Floor presses 10 sets of 3 with 72.kgs (60% of 120kgs - 1rm on Floor press)

Decline bench
60 x 10
80 x 10
90 x 10 (2 sets)
60 x 15

incline dumbells
20s x 15
25s x 12 (3 sets)

Flat flies
3 x 20

Chest supported rows
60 x 15 (4 sets)

Rolling triceps extensions w/dumbells
3 sets s/s with pushdowns x 12s

Cardio x 20mins
Foam roll (whole body)

Squats & Deads

Low box squats
60 x 5
80 x 3
100 x 3
110 x 5 (4 sets)

Sumo deads + 20kgs of chains (weights dont include chains)
60 x 5 (2 sets)
100 x 3
130 x 3 (4 sets)
130 x 8 ( just said F*&K it and did 5 more! ha - so 150kgs @ the top)

Pullups/Chins - Bodyweight
Did 2 pullups x 12
2 chins x 12

GMs
40 x 10
50 x 10
60 x 10 (3 sets)

Ab sling work
x 15 (3 sets)

calf mahine
3 x 25

cardio x 20mins

DE squat

90kgs speed squats w/par box x 2 (10 sets)

Hack squat machine
20 each side x 12,10,10,10

SLDL
60 x 10
80 x 10
100 x 10 (2 sets)

Shrugs
60 x 20
80 x 15 (3 sets)

ab slings
x 20 (3 sets)

shot

SUCKED at the hack squat machine, i mean....i was BAD! im going to work on these as obviously it targets a certain part of the quad that a front squat or back squat doesnt, if i bring this up, it might just improve my raw squat. bring on the pain!

GPP

Sled Dragging - no real methods, just drag the thing

warmed up with and up and down walk x 3

Sprints up and down x 3

backward drag up and down x 2
-added 20k up and down x 2

was floor after this

DE bench

Speed Floor presses with 65kgs x 3 (10 sets) - % based on my 1rm of 120kgs

Decline (weird set up)
60 x 15
70 x 12
80 x 10 (2 sets)
60 x 10

Incline dumbells
20s x 15 (4 sets)

Flat Flies
7s x 20 (have to be careful of adduction because of pec!)

Cable Flies
x 20 (2 sets - doesnt matter what weight!???)

Seated cable rows
x 15 (4 sets)

Gun work.

Dunno what it is, but my rep strength has gone to shit. I hit 6 reps and im nearly fried. my best decline was 100 x 8 for 3 sets but that was with a proper angled decline bench, this was flat on my hams, then dipped into decline @ my waist line, either way i gotta get my rep strength back up!

Squats/Deads

Ok I'm REALLY back on track today:

high-bar Box squats (box set at lowest)
40 x 10 (2 sets)
60 x 5
80 x 5
100 x 5 (4 sets)

Sumo Deadlifts + 20k of chains (weights dont include chains)
60 x 6
100 x 3
120 x 3 (5 sets) about 140 @ top - all easy squeezey

GMs
50k x 10 (3 sets)

Standing abs w/slings
4 x 20


BOX SQUATS: Seeing as i dont have a safety bar, i tried using the high bar position to teach me to sit back further. These sets were all about maintaining good form and getting in some volume on the box

DEADS: i dont know what i was trying to achieve with these. it was neither max effort work, nor speed. they were fast and easy but I think i will push these heavy up a 3rm over the next couple of weeks, try and build up the hips.

DE squats

High bar speed squats to par box. 80kgs x 2 (10 sets)

Front squats
60 x 10 (3 sets)

Pull throughs s/s Leg extensions
3 sets of 15 on each

Seated calf raises
2 sets back to back x 20 Added 15k plate

Dumbell shrugs
30s bells x 20 (4 sets)

zip it up and zip it out.

RE Bench

Speed Floor presses w/60kgs x 3 (10 sets)

Flat bench
60 x 12
70 x 12
80 x 8, x 8, x 10

Incline dumbells
15s x 12
20s x 12
25 x 10 (3 sets)

Flies
x 2 sets

Cables flies
x 2 sets

Rolling tri extensions
x 2 sets

Guns
x 4 sets