mondays training; Max effort upper body ( week 2 of 2 tricep exercises):
Feet up bench :
Close grip bench press: 6 x 4
Tricep Kick back: 3 x 12 *
Vogelpohl Rows: 3 x 12 *
Military Press: 3 x 10 - 12
didnt break a PR this week, but 70 was feeling better so maybe next week. Will be doing footless bench x 3 for a while.
wednesday : max effort lower body skipped. - skyrim got hold of me.
Today: Dynamic effort upper body (week 2 of 2 tricep exercises)
Warm up as usual with added rotator cuff exercise.
Bench feet up : 9 x 3 @ 60%
Close grip bench: 6 x 4
Tricep kickbacks: 3 x 10 - 12
Vogelpohl Rows: 3 x 12
Military Press: 3 x some
Hammer curls : 3 x 10
Warm down doing rotator exercise x 20
Will continue doing the rotator warm downs. overall it was an okay sesh but i was rushing. Pretty much all to say
Dynamic effort lower body: skipped
mondays training:
Max effort upper body:
Warm up as usual
Feet up, Thumbless Bench press:
Close grip bench press: 6 x 4
Tricep kickbacks: 3 x 12/10/10
Vogelpohl Rows: 3 x 12*
Hammer curls: 3 x 10*
*= supersetted
Military Press: 3 x 10
Rotator Warm down: 3 x 20
Went easy yesterday. Lost about 4 kg of weight from sundays sickness. Pretty much all there was to say.
extra workout:
yellow band pull aparts: 100 reps
Yellow band Chest Flys: 100 reps
Yellow Band above head holds: 4 x 30 sec
Yellow band Standing Abbs: 100 reps
max effort lower body:
warm up as usual:
Pin squats with 5 sec pause:
High bar, close stance squat: 3 x 10 - 12
RDL’s : 3 x 10 - 12+
Home. Wasnt that great of a workout. My conditioning really needs a ton of work.
dynamic effort upper body:
Warm up as usual:
Bench, feet up, thumbless: 12 x 3 @ 60% of no feet max triple
Close grip bench press: 6 x 4
Close grip bench press: 1 x max reps
Tricep kick backs: 3 x 10 - 12
Vogelpohl Rows: 4 x 12
Hammer curls: 3 x 10
Military Press: 3 x 12/10/5
Rotator exercise warm down: 1 x 20 each arm
Overall it was a solid sesh. Did very much enjoy. On the last rep of the close grip it was such a grinder, but glad i locked it out. Everything else was solid nothing to complain about. Shoulder problem on benching was literally gone.
max effort upper body:
Warm up as usual
flat bench, feet down with 10 - 15kg chain:
got up to 70kg weight x 1
Chain bench : 1 x failure
Close grip bench: 6 x 4
Tricep kick backs: 3 x 12/10/8
Vogelpohl rows: 3 x 12
Military press: 3 x 10 - 12
Hammer curls: 3 x 10
Warm down rotator exercise: 1 x 20
Havnt been able to train for a week and a bit due to travel. Still wont be constent till after next week. But other than that the chain bench was great, chains are so much better than bands. Extremely keen to get back into it
holiday training:
Warm up as usual:
DE box squats: 12 x 2
Goodmornings: 3 x 12*
RDL’s: 3 x 12*
&
DE bench: 9 x 3
Dips: 3 x some
Wide grip chinups ( i suck at these): alot x 1 - 3
Gorilla press: 3 x 10 - 12
Farmers walks: 4 x laps
Alright well holidaying is over. Time to get back on track. I have 6 goals i would like to achieve throughout the year:
I have no doubt that if i stick to my plan i will be able to achieve 3/4 of my goals and Westside template will get me there. Days have been planned out as so:
sunday: ME bench
monday: DE squat
Tuesday: Conditioning day
Wednesday:DE bench
Thursday: abdominal day
Friday: ME squat
Saturday: Mountaineer walking day/ rest
Monday: DE squat
box squats @50% : 20 x 2
high bar, close stance: 3 x 10
RDL’s: 3 x 10 - 12
GHR’s: 3 x some
Front squats: 4 x 10 sec
was a hard sesh to get through. my condition sucks arse so i cant wait to get started on that and see a difference in training times. As far as technique goes, dont really know i tried my best to keep it strict. I did an ext hip stretch holding for 2 minutes on sunday that allowed for improved flexability. It worked, so will be keeping
Tuesday: conditioning day
skipped
Today: DE bench
flat bench @ 50% : 12 x 3
Floor press: 6 x 4 with 60kg - this will go up next week
Pull ups: 3 x some
Exercise ball, seated, DB military press: 3 x 10
Standing side laterals: 3 x 12*
Standing front raises: 3 x 10*
This was a decent sesh. everything seemed to flow well, but need to up weights next week and really smash my shoulders week in, week out until they become strong.
Really starting to get back into it. Cannot wait to achieve one of my goals.
friday: ME lower body
Squat to high box 30sec pause squat up:
High bar, close stance squat: 3 x 10 - 12
RDL’s : 3 x 10 - 12
Standing goodmornings: 3 x 10 - 12
Front squat holds: 4 x 10 - 30 sec
Was a great sesh. had a tone of energy and hit it well. was proud of my effort that i got 100kg, with a longer pause on the box, seeing as my max is/was 110kg with a pause on the box.
ME bench:
feetless, flat bench: 5 x 3
Floor press: 6 x 4
Pull ups: 3 x some
Seated exercise ball DB military Press: 3 x 12/10/8
Standing Side laterals: 3 x 10
Standing Front raises: 1 x 7 - stopped due to a nagging shoulder pain, decided not to push it
Rotator warm down: 1 x 20
Hammer curls: 1 x 4 - stopped due to nagging shoulder pain, decided not to push it
Everything went well apart from the end. I forgot to do my rotator warm up
DE lower body:
Box squats: 15 x 2 @ 55%
High bar, close stance : 3 x 10 - 12
RDL’s: 3 x 10 - 12
Standing Goodmornings: 3 x 8 - 10
Front squat holds: 4 x 10 - 30 seconds
tuesday: conditioning day
Farmers walks: 14 laps in 15 mins
this was an awesome day.
today: DE bench
Bench: 15 x 3 @ 60% of feetless bench
floor press: 6 x 4
Pull ups: 3 x some
Exercise ball, DB military press: 3 x 12/10/8
Standing side lateral raises: 3 x 10*
Standing front raises: 3 x 10*
Rotator cuff warmdown: 1 x 12
Hammer curls: 3 x 10/8/6
Was a fairly decent sesh. No shoulder pain this time around when benching which was a plus. Floor presses are getting much stronger as well so lockout should be improving. Next cycle im going to throw in some illegal wide grips to get the bottom range of motion and possibly cycle between those two exercises for a bit and see how it goes after 2 or 4 months.
today: extra work
Jumps: lots x 4
standing abbs: 4 x 20
band pull aparts: 4 x 20
ME lower:
SUMO pulls:
High bar, close stance squat: 3 x 10 - 12
RDL’s: 3 x 10 - 12
Standing Goodmornings: 2 x 10
Front squat holds: 2 x 10
Sumo pulls took all of my energy. Was happy that i got 120, was hoping for some more but thats alright. Going to be using sumo as a main stance this year and see where i can get it and if i am better suited to that than conventional.
ME bench:
feetless bench: 6 x 3 - was feeling weak today so only went up to 60 and did a few sets
floor press: 5 x 4
Pull ups: 3 x some
exercise ball, DB military press: 10 x 10
kinda rushed through my sesh. Was feeling weak today so didnt push it, which was the wrong thing to do.
yesterday: DE squat
Box squat:
High bar, close stance squat: 3 x some
RDLs: 3 x 10/6/5
Standing goodmornings: 3 x 4
Front squat holds: 4 x 30/15/10/30 seconds
Was a great sesh. Was pretty happy with speed squats, can feel myself getting quicker. i think the 3rd week of every cycle ill go up in weight. Next cycle its time to add bands again.
DE bench:
bench:
floor press: 6 x 4
pull ups: 3 x some
exercise ball DB military press: 5 x 10
Rotator cuff warm down: 2 x 15
hammer curls: 1 x 6
First amazing upper body sesh i have had in ages. Spent a lot of my energy which was good. Hopefully i can keep the pace rolling with amazing seshs. Next week ill be swapping lockout strength work for lower end strength work. Illegal wide grips seem like a good idea and more upper back work will be done, either 2 - 3 exercise or a ton of sets on 1 exercise.
RE lower:
Sumo pulls/conventional pulls:
Standing Goodmornings: 3 x some
Front squat holds: 2 x 10 sec
Dunno why i decided to do both styles for max reps, but seemed like a good idea. Itll make me stronger and thats all that matters. Time to eat, shit and recover.