I am enjoying my deadlift days, the only thing I have to remember is keeping to a 3RM because sometimes I just wanna start hitting singles and that burns me out the next day, gotta focus on overall volume rather than one workout heroic ventures lol!
I hit the sumo for fun today but not gonna again, kinda pointless in a rack pull as the bar is high already but felt like getting some hip action in today. From now on I am going to keep the rack pulls to double overhand fat gripz pulls.
Today I felt really sluggish and tired. Was a long drawn out session!
Military press:
40 x 5
50 x 5
60 x 5
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
Incline press:
60 x 5
80 x 5
90 x 5
100 x 3
110 x 3
100 x 3
105 x 3
100 x 3
105 x 3
100 x 3
Bench press:
60 x 5
80 x 5
100 x 5
120 x 3
110 x 3
115 x 3
120 x 3
110 x 3
115 x 3
120 x 3
100 x 3
Shoulder circuit:
A1) Seated overhead press: 25 x 8 x 3 sets
A2) Lateral raises: 8 x 8 x 3 sets
Sure was a long session haha.
Wow, no more space on the bar? Nice!
I’m assuming you’re weaker at the top of your DL, hence the rack pulls?
haha well I need work everywhere with my deadlift hey. I just like rack pulls because I feelt it hits my whole back and my glutes and from next week gonna do them double overhand to work on grip strength hey!
Friday: Back and Biceps
Straight arm pulldowns: (activation)
25kg x 8 x 3 sets
Pendlay rows:
40 x 10
50 x 10
60 x 70
70 x 8
80 x 5
Jeeeeeeesus my back was fucking rocking after this, awesome stuff!!!
Chest supported row:
30 x 8
40 x 8
50 x 8
60 x 8
DROP SET
50 x 5
40 x 5
30 x 6
Stretchers: (used to D handles to get extra stretch in the movement)
25 x 10
30 x 10
35 x 10
40 x 10
Barbell curls:
30 x 8
35 x 8
40 x 8
Preacher Constant Tension Ez Curls:
20 x 10 x 3 sets
Chin ups:
Bw x 5, 2, 5
Need work on these but damn those constant tension curls destoyed my arms! Jirrre!!
Took the weekend off, had a wedding and work was fucking bokjas! Completely broken sunday night when I went to bed.
Monday: Push (Week 3: Max work with accomodating resistance for next cycle)
Reverse band bench: (40kg deload at the bottom)
Top weight —
80kg x 5
120kg x 5
140kg x 5
150kg x 3
155kg x 3
160kg x 1
165kg x 1
Amaaaaaaaaaaaaaaaaaaaaazing!!! 
Top half over head pin press:
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
Clean into x 5 reps military press:
50kg x 5
60kg x 5
70kg x 5
Tricep superset:
Pin press (close grip) 3" above chest 70kg x 8 reps
SS
Band pulldown extensions x 15 reps
Prowler push work: 1 set = 15m, then 15m back
5 sets with 45sec breaks after each set
Felt really good after the workout. Felt really tired before hand, had a energy drink which helped. Also the eccentric prowler work at the end made me feel great afterwords. CNS was raging hard!
Got tomorrow off so gonna hit a nice healthy day and recouperate.
Today was epic! Felt good, got enough sleep. Shit just felt like it was going to be a kick ass session and it was!!
Before I deadlifted I put 2.5kg plates on the groud and put the balls of my feet on them so I was basically ‘falling backwards’. I saw THIBS do this in one of his training vids and said it would help me ‘pull’ corectly. By god it did!
Deadlift:
70kg x 5
110kg x 3
140kg x 3
160kg x 3 ----> Easy peasy
170kg x 1 ----> Flew upo!
180kg x 1 —> PR!!! Short term goal owned! Fuck yes! No grind what so ever !!
Rack pulls: (Halfway up shin)
70kg x 5
110kg x 5
70kg x 3 —> FAT GRIPZ
70kg x 5 x 5 sets
Front squats:
70kg x 5 x 5 sets
Prowler: 1 set = 2 lengths of 15m
3 sets of low bar sprint (45kg) follwed by high bar ‘lunges’ back
Nice work man!!! Killer reverse band pressing and kick ass pulling.
I’ll have to try that little trick to help with pulling. Did you keep the plate on the balls of your feet for all you pulling?
Thanks dude
Yeah well I was going to take em off and go flat footed but I wanted to see how heavy pulling would work with it instead of just using it on the warm up sets and damn, lower back felt great, hamstrings were torched and felt fantastic. So ja next week gonna pull with bands and do flat footed and see what happens
But ja give it a try and see if works for you dude!
Thursday: Push
Military press:
50kg x 5
60kg x 5
70kg x 3
Push Press
80kg x 3
90kg x 2
100kg x 1 ------------> PR!!! Hell yeah! Was damn stoked on this, been one of my goals for ages!
Incline bench: Wide grip
60kg x 5
80kg x 5
100kg x 5 -----> really rocketed these bad boys
110 x 3
Bench press:
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 2
140kg x 1
Triceps:
Overhead dumbbell extensions:
28kg x 8
32kg x 8
35kg x 8
40kg x 8
Giant set:
A1) Triceps rope extensions: 35 x 12, 40 x 12, 45 x 10
A2) Triceps overhead rope extensions: 35 x 1, 40 x 12, 45 x 10
A3) Dip machine: 90 x 12, 97 x 12, 105 x 12
Pretty good workout. Stoked on the 100kg push press, goal achieved Incline bench was rocket style reps of note, felt really powerful on that. Bench press was awesome and the 140 felt tough but glad I got it. Triceps circuit at the end was just to get a big ass pump and shove a lot of volume in a short time. Going away this weekend so training only again this Monday. Not keen cuz im amped to train but hey its Easter weekend and shits gonna be closed anyways. Time to enjoy camping and drinking with my mates
Awesome I’ll definitely give it a shot this weekend.
Seriously? 100kg push press? Very nice!
Thanks dude!
This is my deload week coming up, so lighter weights, less sets with a ton of mobility work and rehab stuff. Gonna do a brutal cardio prowler day on tuesday and thursday!
So next week Im gonna start putting up a few vids up when Im gonna go for gold on certain training days
Very cool. I hope to see some awesome PRs!
Dude, what’s with all the PB and cheese sandwiches? Lol, not only is that weird, but I’m guessing there are better sources of protein than that.
Solid work in here, though.
Haha ja that was just one of those rushed days where I was kuck lazy to make some food the night before, so just made a ton of sandwiches that morning lol
But pulled my finger out my ass lately and got back to pre-making food for days coming up and so forth.
Deload week:
Really do not enjoy these but alas has to be done, it pays off in the end
Military press:
50kg x 5
55kg x 5
60kg x 5
Incline bench:
40kg x 5
50kg x 5
60kg x 5
Bench press:
60kg x 5
65kg x 5
70kg x 5
Rear delt circuit:
Face pulls: 15kg x 10 x 3 sets
Rear delt rear delt raises: 5kg x 10 x 3 sets
Scapula push ups: BW x 10 x 3 sets
Before hand did all my stretches, foam rolling, shoulder rehab work…
Haha, very nice.
So how is your training setup? Or have you already outlined it? 15 pages is a good amount of filtering to do lol. It looks like you’re using HP Mass principals. Kick ass!
Well I did HP Mass in its pure form for a 2 “cycles” and it seemed a bit floored for myself so slowly started doing my own things in it to how I want and I finnaly found a style, not a program because that means its set in stone, but I use the word style instead as its a total approach that changes as I change.
Mainly my training outline is like this
Monday: Push
Using 3 core lifts that are waved for 2 weeks using accomodating resistence, 3rd week I max in the next cycles resistence medium, 4th week I deload. Then the next cycle starts. After my 3 core lifts I either do pecs/triceps/shoulder circuits for hypertophy.
Tuesday: These I take off to rest before my deadlift day and get in calories to recover. But next week in my next cycle I am gonna start doing prowler eccentric-less work for my upper body.
Wednesday: Deadlift day.
I do a different deadlift each week for a max 3 reps, 3rd week I max, 4th week I just deload it. Do a single leg exercise, rack pulls and posterior work with prowler work at the end too for eccentric less recovery.
Thursday: Exactly the same as Monday but as I am in a commerical gym I use different variations of my 3 core lifts as there are no power racks and shit here. Damn virgin active lol!
Friday: Back and biceps. Just focus on time under tension and feeling the “pump” and so on.
Saturday: Squat day
Basically hitting a max 3 rep on my front squat and back squat. After that I do 2 trap and calf exercises.
Abs are trained on my deadlift and squat days.
So thats basically my training set up. I do mobility and stretching work before each session and start my lower body days with dynamic neural exercises.
Right now I dirty bulked to 90kg (200lbs I believe it is) and now I am ‘clean’ bulking until August.
Tuesdsay: Conditioning
Decided to do a conditioning day. Its starting to be winter this side of the world, so can feel the oncomings of cold weather sickness, so been keeping warm and pumping nutrients in that are gonna stave off that bastard!
So had a decent quick metabolic sesh…
Four times of this:
A1) 60kg prowler ship rope pulls and push back
A2) 15kg sledgehammer smack on a tire: x 8 reps
A3) 80kg tractor tire flip: x 6 reps
A4) Dumbbell jerk: 25kg x 6 reps
30kg prowler:
3 sets of 4 lengths in each set of chest and back prowler work
Wednesday: Deadlift conditioning
Another day in the deload, lol spiced things up for some fun
A1) 100kg deadlift x 5
A2) 40kg hang clean x 5
A3) 32kg kettlebell squat x 10 reps
Did this 4 times in a row.
I did do straight leg deadlifts after the deadlift with 60kg and damn that wasn’t fun for my lower back. So dropped that bastard. Everything was poes explosive, so jaaaa! Good lil sesh to keep the motor patterns flowing.
Thursday: Push
Military press:
50 x 5
55 x 5
60 x 5
Incline press:
50 x 5
60 x 5
70 x 5
Bench press:
60 x 5
70 x 5
80 x 5
Rear delt super set:
A1) Cable face pulls: 15kg x 10 reps x 3 sets
A2) Rear delt lateral raises: 5kg x 10 x 3 sets
A3) BW scapula push ups: 10 x 3 sets
Another day down in the deload, can’t wait to hit it haaaaaard next week!
Will be following, if for nothing other than weather updates! haha
Deload weeks suck, but are important!