Felt like crap today, just wasn’t keen to train but did anyways… Dissapointed but we all have days like this.
Tuesday: Conditioning
Prowler push:
40kg
60kg
70kg
80kg
Low and high handles, about 15m and 15m back
Prowler rope pulls and push back: 60kg x 3 sets
Tire sledgehammer hits:
15kg hammer x 8 reps each side x 3 sets
I have been rethinking my programming. Lately my shoulders and lower back have been taking a beating, nothing crazy but I believe its just my template that needs reworking. I hate changing my programming but I believe as I get stronger and my body adapts I will have to make changes and see where things fit. I like what I have been doing with my modified High Performance Mass. But now I am reworking it again and going to see how it goes.
Cycle break down:
Main lift: 1st week 5 rep max
2nd week 3 rep explosive max waved twice for volume
3rd week max tripple or single
4th week deload
Monday: Overhead pressing
Main lift: Push press
Accesory: Military press x 5 reps
Supplementary: Shoulders x 8 - 12 reps
Supplementary: Traps x 8 - 12 reps
Tuesday: GPP
GPP with prowler focussing on back and legs
Wednesdsay: Deadlift or Squat
Main lift: Deadlift or Squat
Accesory: Fat Gripz overhand rack pulls x 5 reps or Front squats
Supplementary: Posterior work
Supplementary: Prowler work
Abs
Thursday: Bench day
Main lift: Bench press
Accessory: JM Press or CGP x 5 reps
Supplementary: Pecs x 8 -12 reps
Friday: Back
Mainlift: Pendlay row
Accessory: Dumbbell rows x 5 reps
Supplementary: Wide grip pulldowns
Supplementary: Stretchers
Supplementary: Biceps
Saturday: Speed deadlift or Box squat
Mainlift: Speed deadlift working for explosiveness or Box squat focussing on explosiveness. 10 sets of 2 reps @ 60%
Accessory: Hang clean x 5 reps
Supplementary: Leg extensions
Supplementary: Lying leg curls
Supplementary: Calves
Abs
Wednesday: Deadlift
Was PUMPED for today, it’s a public holiday so couldn’t go train at Evo so had to go do deadlifts at the commerical gym… Fuck pisses me off. Was packed, people waiting for machines and crap… No chalk…
Deadlift:
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 1, 1—> No chalk made my hand slip on this for the last 2 inches so had to muscle it up!!! So went to go find someone with straps, found my one mate. Never ever used straps before and I don’t like too cuz you have to start with your hands strapped to the bar and I can’t get my set up like I want to. But still was amped to get my 190kg deadlift and a 200kg.
190kg x 2 ----> Reps were as fast as the 180kg and was going to go for 200kg but just the straps, everyone watching and people were like WTF when I drop the weight after every set. Fuck sakes… so just ended shit. Lower back didn’t feel to tasty either… damn commercial gyms! 200kg is in the bag!
Lunges:
10kg each hand, 10 reps each leg x 3 sets
Seated calf raises:
40kg x 15
50kg x 15
60kg x 10
70kg x 10
Plank 1min
Some core pilates ab stuff
Friday: Push
Bench press:
60kg x 8
80kg x 5
100kg x 5
120kg x 3
JM press:
40kg x 8
50kg x 8
60kg x 8
Incline dumbbell press:
25kg x 12
30kg x 12
35kg x 12
Lying dumbbell extensions:
10kg x 15
15kg x 5
18kg x 8
Cable cross over:
10kg x 12
12.5kg x 12 x 3 sets
Saturday: Legs
Barbell step ups:
50kg x 12 reps each leg
40kg x 12 reps each leg
40kg x 10 reps each leg
Close stance barbell squats:
60kg x 15 reps x 2 sets
Wide stance:
100kg x 5 reps x 3 sets
Leg extensions:
30kg x 29 res
30kg x 25 reps
30kg x 20 reps
Dumbbell front squats:
16kg on each shoulder x 20 reps, 15 reps
Seated hamstring curls:
30kg x 15 reps
35kg x 15 reps
40kg x 8 reps
25kk x 12 reps
25kg x 12 reps
There was a bodybuilder at gym today that I occasionally chat with at the commercial gym that I train at a few times a week. He is a personal trainer there and incredibly knowledgeable and a pleasure to chat with and so I rocked up at gym and he was about to train legs and invited me to train with. My god what a change of scenery, haha bodybuilding style is fuck sore, high reps are a bitch but damn it was interesting. Feel quite owned right now.
Monday: Overhead
Push press:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
Military press:
40kg x 5
50kg x 5
60kg x 5
Barbell shrug:
70kg x 12
90kg x 12
110kg x 12
130kg x 8
Dumbbell shoulder press:
20kg x 12
22.5kg x 12
25kg x 12
27.5kg x 10
Fat Gripz dumbbell shrugs SS leaning one arm lateral raise:
25kg x 12 SS 7.5kg x 12 each arm x 2 sets
Rear delt raises:
12kg x 12 x 3 sets
Wednesday: Legs
Safety bar squat:
40kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
Front squat: Using wrist wraps to get use to the catch position
60kg x 5 x 2 sets
70kg x 5
80kg x 5
90kg x 3
Band circuit work:
Pull through’s x 15 reps x 3 sets
Band good mornings x 15 reps x 3 sets
Hanging leg raises x 15 reps x 3 sets
Ab roll outs:
5 reps x 3 sets
40kg prowler push: 3 sets
Kicking some ass in here man!
How you like using wrist straps on the front squat? I find it awkward and unstable, so usually (when I do them) opt for the crossed arms method
Thanks dude 
Well today it was the first time doing wrist wrap front squats and wow it was way more harder to keep the bar on the calvivles. Normally I can ramp up a lot higher in weight but with this method keeping the elbows up was a mission! Its good though because later on in the year I would like to do power cleans into front squats for like explosiveness training and such so I gotta learn to catch lol! But definately cross arms I feel stronger but Il give it time
Thursday: Push (chest and tricep focus)
Bench press:
40kg x 15
60kg x 5
80kg x 5
100kg x 5
120kg x 5
JM press:
40kg x 12
50kg x 5
60kg x 5
Flat dumbbell press:
25kg x 12
30kg x 12
35kg x 12
SKull crushers:
30kg x 12 x 3 sets
hammer press machine:
60kg x 12, 10, 12
Rope extensions:
40kg x 12 x 3 sets
Friday: Back and Biceps
Pendlay rows:
40kg x 10
60kg x 10
70kg x 10
80kg x 10
Dumbbell rows:
32kg x 10 each arm
35kg x 10 each arm
40kg x 10 each arm
Chest supported row:
25kg x 10
30kg x 10
40kg x 10
DS
30kg x 10
25kg x 10
Really tried to pull with my lats and slow eccentric, back was pumped after this!!
Lat pulldowns SS straight arm pulldowns
50kg x 8 x 3 sets
SS
20kg x 8 x 3 sets
Really slow, squeeze and feeling the muscle
Biceps
Barbell curl SS hammer curl
25kg x 8 x 3 sets
SS
10kg x 8 x 3 sets
Slow and controlled
Preacher bench Ez curl:
20kg x 12 reps followed by 5 top half partial burns x 3 sets
Isolation dumbbell curl:
5kg x max reps on each arm
Really felt rundown today, after my exam yesterday, gyming and working till 10pm last night I was just jissus tired today so really focussed on the mind muscle connection and fuck whatever weight it was. I like my back and biceps days like this, just focussing on the mind muscle connection, high reps, slow controlled.
Saturday: Speed and weakpoint training day
Speed deadlifts:
60kg x 5
100kg x 2 x 8 sets
Working on explosiveness and short rest perods.
Hang clean:
50kg x 5 x 3 sets
Suit case deadlift:
40kg x 5 reps each side x 2 sets
50kg x 5 reps each side
These were challenging but felt awesome!
Front foot elevated split squat:
10kg each hand x 10 reps each leg x 3 sets
Seated calf raise SS behind the back forearm curl:
Seated calf raise:
20kg x 12
30kg x 12
40kg x 12
50kg x 12
SS
Forearm curl:
25kg x 12 x 4 sets
Seated leg press calf press SS behind the back forearm curl:
Seated leg press calf press:
75kg x 15 x 3 sets
Forearm curl:
25kg x 12 x 4 sets
Kettlebell swings:
16kg x 20 reps
20kg x 20 reps x 2 sets
Monday: Push (overhead)
Push press from a dead stop: Stagger rear delts with TRX band
50kg x 3
60kg x 3
70kg x 3
80kg x 3
70kg x 3
75kg x 3
80kg x 3
Overhead pin press from forehead: Stagger with TRX band for rear delts
60kg x 5
70kg x 5
80kg x 5
Overhead dumbbell press with Far Gripz: Stagger with TRX Band
22.5kg x 12
25kg x 12
27.5kg x 10
Barbell shrug with Fat Gripz: Staggered
50kg x 15 x 3 sets
Lateral Raises with Fat Gripz: Staggered
10kg x 12 x 3 sets
Dumbbell shrugs:
30kg x 12
35kg x 12
40kg x 12
Wednesday:
Deadlift:
70kg x 5
110kg x 3
140kg x 3
150kg x 3
170kg x 3
180kg x 1
Trap bar deadlift:
70kg x 5
110kg x 5
150kg x 5
170kg x 5
Rack pulls set so the bar was halfway up shin:
SUMO stance:
70kg x 5
110kg x 5
150kg x 5
Hanging leg raises:
2 sets x 10 reps
Standing band ab crunches:
3 sets x 15 reps
Paloff press:
10 sec hold and 5 reps x 2 sets each side
Prowler:
40kg sideways drag, push back, pull from the other side, push back x 3 sets
Thursday: Push (bench focus)
Had a rad time today, was a sick workout!
Bench press:
bar x 8
60kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 3
110kg x 3
115kg x 3
120kg x 3
Drop set
100kg x 8
50kg x 15
Close grip press:
60kg x 8
80kg x 8
90kg x 5
Tri’s were burning and pumped!
Flat dumbbell press:
30kg x 8
35kg x 8 x 2 sets
Dumbbell floor hammer press:
23kg x 12
25kg x 12
28kg x 12
Cable cross over:
10kg each side x 12 x 3 sets
Rope extensions SS over head rope extensions:
50kg x 8 reps both sets x 3 sets of this
Really focussing on going heavy during my main lifts then going full bodybuilding on all my accessory/supplementary exercises. Goal for the year is to maintain over 200lbs (91kg) and slowy add size and mass.
Friday: Back and Biceps
Reeve’s rows:
30kg x 12
40kg x 12
50kg x 12
60kg x 12
70kg x 8
Underhand chest supported row:
15kg x 12
30kg x 12
45kg x 12
1 arm dumbbell row:
32kg x 12 x 3 sets. Real focus on the stretch and good form.
Superset of Lat pulldown and straight arm lat pulldown:
Lat pulldown:
50kg x 12 x 3 sets
SS
Straight arm lat pulldown:
25kg x 12
20kg x 12 x 2 sets
Barbell bicep curl:
30kg x 8
35kg x 8 x 2 sets
Seated alternating dumbbell curls:
15kg x 8 x 3 sets
Alternating hammer curl:
Fast concentric and slooooooooooow eccentric
10kg x 8 x 3 sets
Saturday: Dynamic lower body and weak point training
Box squat:
60kg x 2 x 10 sets
Sumo deadlift:
60kg x 3 x 2 sets
100kg x 3
120kg x 3
Just worked to a nice explosive sumo pull, aiming to get my hips stronger and more explosive
Seated calf raises:
20kg x 15
35kg x 15
50kg x 15
65kg x 12 3 partials
Barbell forearm curl:
25kg x 15 x 3 sets
Seated leg press calf raise:
75kg x 12
95k x 12
105kg x 12
115kg x 12
Behind forearm curl:
30kg x 12
35kg x 12
40kg x 12
Kettlebell snatch:
First time trying these out!
8kg x 8 reps each arm
12kg x 5 reps each arm
16kg x 3 reps each arm
Sunday: Rehab work
Shoulders:
band dislocations: 15 reps x 2 sets
band pull aparts: 15 reps x 2 sets
cuban press: 5 reps x 3 sets
Corkscrews: 15 reps each arm
Scarecrows: 12 reps x 2 sets
High scarecrows: 12 reps
Prone Y,T,I arm raises 15 secs each position
Wall slides: 12 reps x 2 sets
No money twists: with band x 15 reps then 15 reps with no band
Hips:
Capsule bends
Static capsule stretches
Unilateral squat stretch: 30 secs each side
Unilateral hip flexor stretch wth band: 30sec each side and both sides
Glute bridges: 5 reps x 3 sets
Every sunday and tuesday I am going to do these rehabilitation exercises. Just to keep healthy and improve my performance in the gym.
On upper body days I am going to keep doing this:
Full body static stretch: 15sec each stretch
Foam roll
Arm swings
Band face pulls supersetted with wall slides
Medicine ball throws: 3 reps x 3 sets
On lower body days:
Full body static stretch: 15 sec each stretch
Foam roll
Myofascial release with hockey ball for glutes
Walking knee to cheset and ankle to chest warm ups
X-band walks
Box jumps: 3 reps x 3 sets
Ab core work on lower body days
Monday: Overhead focus
Military press:
50kg x 5
60kg x 5
70kg x 3
80kg x 3
Overhead pin press: Set at scalp level
60kg x 5
70kg x 5
80kg x 5
90kg x 5
Barbell shrugs:
70kg x 12
110kg x 12 x 3 sets
Super set with trx band rear delts x 5 reps
Seated overhead dumbbell press:
25kg x 12
27.5kg x 10
30kg x 8
Super set with trx band rear delts x 5 reps
Circuit:
45 degree dumbbell rear delt swings: 15kg x 12 reps x 3 sets
Bent arm dumbbell raises: 10kg x 12 reps x 3 sets
Dumbbell shrugs: 25kg x 12 reps x 3 sets
Eccentric-less work:
Prowler front raises: 40kg x 15m then shoulder press back 15m
Prowler tricep extensions: 40kg x 15m then shoulder press back 15m
Prowler rear delt pulls: 40kg x 15m then shoulder press back 15m
Good workout, felt good going in and afterwards. Got my main exercise done, was explosive. Followed by a trap and shoulder exercise staggered rear delt work between sets. After that did a weighted and a eccentric-less circuit to just flush blood into the muscles to aid recovery and get a nice pump to finish off with.
Wednesday: Squat day
Warm ups
Safety bar with chains:
Bar 40kg chains x 5 reps
40kg chains x 5
60kg chains x 5
80kg chains x 3
90kg chains x 3
100kg chains x 3 —> 140kg at the top which is my 1 rep max so felt good to get it on my back basically and have the confidence to drop in the hole and so forth. Good choice to use chains today!
Snatch grip with straps front squat:
60kg x 5 x 2 sets
70kg x 5
80kg x 5
90kg x 5 —> 2 rep PR with this type of front squat
Posterior circuit: 3 times
Band pull through’s x 15 reps
Band good morning x 15 reps
Hanging leg raises x 10 reps
Trx band fallouts:
5 reps x 3 sets
Paloff press:
13kg x 10 reps 5sec hold x 3 sets each side
Prowler:
40kg pull through and push back
40kg drag back with trx band and push back
40kg side ways drag and other side back
40kg push and low bar push back
Heavy sprint:
80kg high bar sprint with 30sec break, then high bar sprint back x 3 sets
Awesome sesh, was stoked to go heavy on squats in terms of gaining the confidence and good form. Prowler owned me at the end but felt great!