Monday 2 May - Bench (deload)
stretching etc.
Bench
60 x 5 sets x 10
Pullups
5 sets 5
shoulder shocker
15kg plate/8kg DBs
some shoulder band traction and band rows
Thurs 5 May - Bent Row deload
band traction
quite a few sets of various band rows (one hand, 2 hand and anything else i could think of)
mobility work: hip stretching, hamstring PNF
5 mins “asian squat” - real good and it got better as time went on.
Didn’t train on tuesday, as i had exams to get ready for.
Threw discus on wednesday.
quite good that all the stuff that could shit on training happened on a deload week.
Monday 9 May - Bench (3)
pvc, stretching, traction
bench
bar x 2 sets x 10
40kg x 10
60 x 5
70 x 3
80 x 3
90 x 9 Rep PR
100 x 1 (paused)
110 x 0 - failed, had it and then bar all went out of the groove and it turned to a pile of shit.
3 board - doing these for triceps as any of the extensions i’ve tried have messed with my shoulder
100kg 3 sets of 5
bench
60kg 5 sets 10
pullups 7 sets of 5-9 ish reps (supersetted w/ light bench work)
DB seated cleans
1 set - ran out of time.
Really pleased with today especially as i got 2.5 hours sleep the night before and felt like shit the whole day. Sucks about missing the 110 but i’ll get it soon. this is the most benching i’ve done in ages so I’ll have to see how my shoulders are tomorrow.
Tuesday 10 May - squat (3)
supple leopard agile 8
Squat - was in a rush so didn’t read my numbers properly. should have been (120, 135, 150)
bar x10
60 x 10
80 x 3
90 x 3
100 x 3
115 x 3
130 x 3
145 x 6 - form was well off - felt strong though
90 x 10
90 x 10
ran out of time - will get some abs and band pullaparts done before bed though.
Wednesday 12th May - throws training
800m jog
stretching
Shot Put (6.25kg)
must have done somewhere around 25 throws- pretty much half standing, half w/ full spin
worked on spin technique.
shoulder felt fine
Thursday 13th May - Bent Row (3)
Foam rolling for back, mobility stuff for hips
Bent Row
60 x 10
60 x 10
70 x 3
80 x 3
90 x 10
60 x 5 sets x 10
Hammer curls 18kg x 3sets x 15
shoulder shocker 15kg plate, 8kg DB 3 sets
felt real good today, but maybe a little easy - which is good i think
Friday 13th!!! May - Deadlift (3)
PVC work
stretching for hips
Sumo Pull
60 x 10
100 x 6
120 x 3
130 x 1
145 x 3
165 x 3
185 x 5 1/2 - didn’t have any chalk today so lost my grip just before lockout on the 6th rep
Conventional Pull
120 x 5 sets x 10
Band Abs 5 sets 20
Side Bends 24kg x 3 sets 20
Good one today - everything felt fine. shame about the lack of chalk.
Saturday 14 May - conditioning
Throwing training in the morning - an hour or so of shot, finished off with a very small amount of discus
Then went and bought 2 bags of sand (20kg each) and walked them up and down a hill a whole bunch of times.
Today was a good day
video from Friday training.
also it seems that i got failed on the 5th rep rather than the 6th
back rounding out a lil too much
Monday 16th May - Bench (5)
PVC, band shoulder traction, stretching
shoulder felt shite today
Bench
Bar x 20
40 x 10
60 x 3
65 x 5
75 x 5
85 x 5
added slingshot and 2 board
100 x 10
120 x 3
140 x 1 - shoulder actually felt a little better after this.
assistance
bench: 60 x 5 sets x 10
pullups (shoulder width): 5/8/8/8/8/8/5
pullups (close neutral grip): 10/5/4
-pleased with board press PR
-shoulder hurts in general but AC joint feels better
-I’ll ice and stretch etc.
-pleased with pullups as well.
-was messing around with foot placement today as i’ll need to have them flat on the floor in competitio- had some success with feet out wide.
- weight = 93kg tonight. don’t know what’s up with that.
Tuesday 17th May - Squat (5)
PVC, stretching mobility stuff
squat
60 x 5
80 x 3
100 x 3
110 x 5
125 x 5
145 x 5
100 x 5 sets x 10
Hamstring curls
15kg x 20
35 x 5 sets 12
supersetted with band ab pulldowns 5 sets 20
good training tonight, figured out some technique stuff (sitting back staying & more upright) which felt stronger and tried out a thumbless grip which felt a whole lot better.
Thursday 19th May - Press!! and bent row (5)
defranco super six
shoulder felt too good not too try some military pressing today
Press (ss w/ pullups)
bar x 20
30kg x 5
40kg x 5
50 x 5
60 x 1
70 x 1
80 x 0 - would have been an all time PR so no biggie
Bent Row
60 x 10
65 x 5
75 x 5
85 x 5
60 x 5 sets x 10
Hammer curls 20kg 3 sets of 12
rear delt raises 3 sets 20
shoulder felt really good after training and no adverse effects on the following days so i’ll be adding it back in soon.
Friday 20 May - DL (5)
minimal warm up - was in a rush
Sumo pulls
60 x 5
60 x 5
100 x 3
120 x 3
135 x 5
155 x 5
175 x 5
Conventional pulls
120kg 5 sets 10
hanging leg raises 3 sets 12
hip abductor stuff.
Saturday 21 May - BSHD
6 rounds of…
- 10 x push press w/ 50kg
- 10 chins
- 5 box jumps
- 10 KB swings (2x20kg)
as a circuit
then 4 rounds of…
- 1 hand dumbbell overhead w/ 26 kg max reps for 30secs
- DB row x 10 per arm w/ 40kg
then some farmers walks and some grip stuff.
training was hard today
Monday 23 May - Press (3)
a whole bunch of band traction, pvc rolling and stretching
Press (matched the reps for each set w/ pullups as a superset)
bar x a whole mess of reps
30kg x 5
40 x 5
45 x 3
50 x 3
60 x 7 (not sure if it’s a PR but i was pleased with it)
DB military
20kg x 10
24kg x 2 sets x 10
Dips 2 sets 10
Face pulls “21” on the stack x 3 sets 20
BB curls 40kg x 2 sets 10
switching to the layout in 5/3/1/ this week but scaling the assistance back in preparation for the meet on 19th June (4 weeks out). Press was good today, still felt fucked up from BSHD on saturday so i’m pleased with how it went today.
Tuesday 24th May - Deadlift (3)
no warm up
Sumo Pulls
60 x 10
100 x 3
120 x 3
150 x 3
170 x 3
190 x 3
200 x 1 (85% meet goal)
Good Mornings 80kg x 2 sets 10
Bent Rows 80kg x 2 sets 10
Leg curls 30kg x 2 sets 12
Ab rollouts 2 sets 12
Good session today. 200 was fast and felt pretty light. If everything goes to plan I’ll be able to pull 220 - 230 ish in the meet.
Weighed in at 100kg exactly today, this is the heaviest I’ve ever been and I feel stronger because of it.
Sunday 29th May - Bench (3) Squat (3): 3 weeks out
agile 8
Squat
bar x 5
60 x 5
8 x 3
100 x 3 (added belt
120 x 3
140 x 3
155 x 3
160 x 1 (85% meet goal)
Bench
Bar x a few
40 x 5
60 x 3
70 x 3
80 x 3
90 x 3 (with commands + pausing)
105 x 1 (commands + pause)
Pullups 5/3/3/3/3/1
Rear laterals 6kg 3 sets 20
Sunday 29th May - Bench (3) Squat (3): 3 weeks out
agile 8
Squat
bar x 5
60 x 5
8 x 3
100 x 3 (added belt
120 x 3
140 x 3
155 x 3
160 x 1 (85% meet goal)
Bench
Bar x a few
40 x 5
60 x 3
70 x 3
80 x 3
90 x 3 (with commands + pausing)
105 x 1 (commands + pause)
Pullups 5/3/3/3/3/1
Rear laterals 6kg 3 sets 20
Sunday 29th May - Bench (3) Squat (3): 3 weeks out
agile 8
Squat
bar x 5
60 x 5
8 x 3
100 x 3 (added belt
120 x 3
140 x 3
155 x 3
160 x 1 (85% meet goal)
Bench
Bar x a few
40 x 5
60 x 3
70 x 3
80 x 3
90 x 3 (with commands + pausing)
105 x 1 (commands + pause)
Pullups 5/3/3/3/3/1
Rear laterals 6kg 3 sets 20
Monday 30th May - Press (5)
Super 6
Press
bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
chins 5/5/5/5/5
DB press 16kg x 2 sets 10
dips 2 sets 10
face pulls 2 sets 20
curls 2 sets 10