Still ill, but a lot better, was dying this weekend!
Block 2:
Monday: ME LOWER
Box squat:
60kg x 5 x 2 sets
80kg x 5
100kg x 5
110kg x 3
120kg x 3
Just went to an explosive max 3RM
Front squats:
70kg x 6 x 4 sets
Cable pull through’s:
45kg x 12
60kg x 12
75kg x 12
Abs
feeling a lot better today, quite happy about that.
Trained my clients pretty hectic this morning, had them for a good session, that got me amped to train!
Tuesday: DE UPPER
Bench press:
80kg x 3 reps x 8 sets
Bench assistance JM Press:
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps
Supplementary: Triceps isolation circuit. 3 rounds.
Band hamme floor press: 15kg x 8 reps
Rolling triceps floor extensions: 15kg x 8 reps
Tate press: 15kg x 8 reps
Supplementary: Shoulder isolation circuit. 3 rounds.
Dumbell lateral raise: 10kg x 8 reps
Cable face pulls: 18kg x 8 reps
Rear delt raise: 10kg x 8 reps
Supplementary: Back and Biceps
Chin ups: Max reps, 5 reps x 3 sets
Lat pulldowns:
50kg x 10 reps x 3 sets
Superset
Dumbbell hammer curls:
15kg x 8 reps x 3 sets
Thursday: DE Lower
Box squat:
Cambered bar 85kg x 10 sets x 2 reps
Speed deadlifts:
Conventional 70kg 32 chain x 10 sets x 1 rep
Single leg step ups:
8kg x 8 reps x 3 sets each leg
Kettlebell towel RDL standing on two benches:
18kg x 12
24kg x 12
28kg x 12
Abs
Palloff press:
27kg x 15sec hold each side
22.5kg x 8 reps each side x 2 sets
Ab rollouts:
8 reps x 3 sets
Prowler work:
40kg x sprint there and back (28m in total)
40kg x Drag back and push back (28m in total) x 2 sets
Block 2
Friday: ME UPPER
Bench press:
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 2
Close grip bench press:
60kg x 8
80kg x 8
90kg x 6
Pendlay rows:
50kg x 8
60kg x 8
70kg x 8
Dumbbell shoulder press:
23kg x 10 x 3 sets
Superset
Rear dumbbell flies:
8kg x 10 x 3 sets
Block 3
With this 6 week cycle I hope to hit a 210kg deadlift and a 145kg bench press.
3.5inch deficit deadlift chains:
70kg 32kg chains x 3 singles x 2 sets just normal to warm up
add plate to stand on
70kg 32kg chains x 3 singles
110kg 32kg chains x 3 singles
130kg 32kg chains x 2 singles
150kg 32kg chains x 2 singles
Mid shin rack pulls with double overhand grip:
70kg x 8 reps
90kg x 8 reps
110kg x 8 reps
Cable pull through:
27kg x 12 reps
36kg x 12 reps
45kg x 12 reps
55kg x 12 reps
Grip work: Dumbbell ‘hex’ holds
7.5kg x 30sec
10kg x 30sec
10kg x 15sec
Abdominals: Paloff press:
18kg x 12 reps each side
22kg x 12 reps each side x 3 sets
Block 3
Tuesday: DE UPPER
Bench press:
60kg 32kg chains 8 sets x 3 reps
Triceps:
Dumbbell hammer floor press band
15kg x 8 reps
20kg x 8 reps
25kg x 8 reps
Shoulders:
Seated dumbbell press
15kg x 12 reps
20kg x 12 reps
25kg x 10 reps
27.5kg x 6 reps
Back:
One arm dumbbell row
20kg x 8 reps each side
25kg x 8 reps each sid
30kg x 8 reps each side
Biceps:
45 reps with the least number of sets possible
15kg Fat Gripz Hammer curl = 5 sets total
Block 3
Thursday: DE LOWER
Box squat with chains:
chains with bar x 8 reps
40kg with 32kg chains x 5
60kg with 32kg chains x 5
70kg with 32kg chains x 3 reps x 12 sets
Conventional deadlift:
70kg x 5
100kg with 32kg chains x 10 singles
Cambered bar good morning:
40kg x 12 reps x 3 sets
Trx glute bridge:
8 reps x 3 sets
Walking lunges:
12 reps x 3 sets
Hanging leg raises:
15 reps x 3 sets
Prowler push:
40kg x 3 sets
Block 3
Friday: ME UPPER
Floor barbell press:
50kg x 5
60kg x 5
80k x 5
100kg x 5
110kg x 3
120kg x 2
130kg x 1
Triceps
Close grip bench press:
60kg x 8 reps
80kg x 8 reps
90kg x 8 reps
Shoulders
Lateral raises:
7.5kg x 12 reps x 4 sets
Back
Lat pulldown:
50kg x 12 reps x 4 sets
Weakpoint
Rear delt dumbbell raises:
10kg x 12 reps x 4 sets
Block 3
Monday: ME Lower
Well my band I play in broke up last night, was meant to hit sumo today but halfway through thought fuck I feel like rippig some heavy weight and release the rage!!! Was very fucking pissed off…
Deadlift:
Chains = 32kg in total weight
Sumo stance
70g with 32kg chains x 3
100kg with 32kg chains x 3
110kg with 32kg chains x 2
130kg with 32kg chains x 1
150kg with 32kg chains x 1
Conventional stance
160kg with 32kg chains x 1
170kg with 32kg chains x 1
180kg with 32kg chains x 1 ----> PR! BOOM! 210kg at the top (462lbs at the top)
Rack pulls: doubel overhand conventional stance
60kg x 8
90kg x 8
120kg x 8
Grip work
Dumbbell hex holds
10kg each hand x 25sec, 20sec, 15sec
Step ups:
6kg in each hand x 8 reps each leg x 3 sets
Cable pull through’s:
36kg x 12
41kg x 12
45kg x 12
Second session: 20min GPP
Prowler work
40kg x 5 sets (1 set = 15m x 2) with 90sec between sets
60kg drag backs x 3 sets
Way to release the anger man!!! Awesome job on the PR!
Haha thanks dude! Definately helped lol!
Block 3
DE Upper:
Bench press:
65kg with 32kg chains x 3 reps x 8 sets
Triceps
Band hammer floor press:
15kg x 8 reps
20kg x 8 reps
25kg x 8 reps
30kg x 8 reps
Shoulders
Standing dumbbell shoulder press:
15kg x 12 reps
17.5kg x 12 reps
20kg x 10 reps
Back
One arm dumbbell rows:
20kg x 8 reps each side
25kg x 8 reps each side
30kg x 8 reps each side
35kg x 8 reps each side
Rear delts
Rear delt swings:
10kg x 3 sets
Biceps
45 reps with the least number of sets possible
15kg Fat Gripz Hammer curl = 4 sets total
Block 3
Wednesday
Did 100 band pull aparts
Did some light glute, rear delts, front delt and chest rolls with a semi hard ball
Just wanted to do some recovery stuff.
Block 3
Week 2
Thursday: DE Lower
Box squat with chains:
75kg x 2 reps x 12 sets
Speed pulls:
Sumo stance
70kg 32kg chains x 10 singles
Cambered bar good morning:
40kg x 8
45kg x 8
50kg x 8
55kg x 8
Walking lunges:
5kg each hand x 8 steps each leg x 4 sets
Trx glute bridge:
8 reps x 4 sets
Hanging leg raises:
15 reps x 4 sets
Second workout:nSecond session: 20min GPP
Reactive jumps:
Kneeling explode into a squat stance and immediately jump onto a box. 2 sets of 3 jumps.
Prowler work:
40kg x 5 sets
40kg drag backs into high bar push back x 3 sets
Block 3
Week 2
Friday: ME Upper
Floor press with chains:
Chains at the top about 25kg
40kg with 25kg chains x 5
60kg with 25kg chains x 5
80kg with 25kg chains x 5
90kg with 25kg chains x 3
100kg with 25kg chains x 3
110kg with 25kg chains x 1
120kg with 25kg chains x 1 ----> 145kg (319lbs) at the top
Triceps
Close grip bench:
60kg x 8
80kg x 8
85kg x 8
90kg x 8
Band triceps push down:
red band x 25 reps x 3 sets
Shoulders
Lateral raises:
10kg x 8 x 4 sets
Back
Wide grip pulldowns:
54kg x 8 x 4 sets
Rear delts
Cable face pulls:
13kg x 15 x 3 sets
So I am entering a 100% Raw Federation meet on December 10th. Really looking forward to it as it will be my first. The federation looks pretty strick, no knee wraps, just a belt and wrist wraps. I have the next 14 weeks planned out. My goal lifts I hope to hit at the meet are:
deadlift:
Now - 200kg (440lbs)
Goal - 230kg (506 lbs)
squat:
Now - 155kg (341 lbs)
Goal - 185kg (407 lbs)
bench press:
Now - 140kg (308 lbs)
Goal - 155kg (341 lbs)
So a 1254lbs total
Saturday: Quick rehab stuff
Just took a semi - hard ball and rolled over my pecs
Band work
50 pull aparts
50 pulldowns
100 biceps curls
100 triceps push downs
Block 3
Week 3
Monday: ME LOWER
Squat with chains:
chains = 32kg
Bar x 10
Bar with chains x 5
40kg with chains x 5
60kg with chains x 5
50kg with chains x 5
90kg with chains x 3
100kg with chains x 3
110kg with chains x 1
120kg with chains x 1
130kg with chains x1 ----> PR!! 160kg at the top! (352 lbs)
Rack pulls:
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 5
Step ups:
6kg each hand x 8 reps each side x 5 sets
Cable pull through:
32kg x 8
36kg x 8
41kg x 8
45kg x 8
50kg x 8
Trx glute bridge:
8 reps x 5 sets
Paloff press:
18kg x 12 reps x 3 sets
Dumbbell grip holds:
10kg each hand x 30sec x 3 sets
Second Workout:
Jumps
High box jump x 3 reps x 2 sets
Depth jump onto a high box x 3 reps x 2 sets
Prowler Suicide Challenge:
40kg x 42.15 seconds
Block 3
Week 3
Tuesday: DE UPPER
Speed bench:
70kg with 32kg chains x 3 reps x 8 sets
Triceps
Band dumbbell press:
20kg x 8 reps
22.5 x 8 reps
25kg x 8 reps
27.5kg x 8 reps
30kg x 8 reps
Back
Lat pulldown:
50kg x 8 reps x 5 sets
Shoulders
Standing dumbbell shoulder press:
15kg reps x 8
17.5kg reps x 8
20kg x 8 reps x 3 sets
Rear delts
Bent over dumbbell raise:
10kg x 8 reps x 5 sets
Biceps
Dumbbell hammer curls: 45 reps with the least amount of sets
20kg x 15 reps
20kg x 13 reps
20kg x 9 reps
20kg x 8 reps
Total 45 in 4 sets
Wednesday: Light recovery
Took a light stretch band and did:
100 band pull aparts
100 triceps push downs
100 biceps curls
50 good mornings
50 knee extensions
Weel I found out on Tuesday that I am going to be doing a powerlifting meet this saturda.a small get together of those of us that have never competed before and therefore giving us a chance to see how a meet is run and test our grit and get initial nerves out of the way. The 100% Raw Federation meet is on the 10th December I believe, this saturday is basically a warm up for that show and see where we can improve on in the next 2 and a half months.
My goals for this saturday:
145kg bench
160kg squat
215kg deadlift
Going to be using knee wraps for the first time in a ME enviroment, also maybe wrist wraps so pretty stoked on that!
So today I just did:
First session
Foam rolling, ball work on glutes/pecs/biceps, static stretching, 5 sets of jumps onto boxes from different positions, 45 reps of band good mornings and pull through’s. Also tried knee wraps on and did 10 reps with them on with just the bar.
Second session
3 sets of 60kg prowler drag back 15m then sprint back 15m
3 sets of 60 back rows and then chest press back
3 sets of 20kg heel walks and pull through back
3 sets of 60 low bar sprint 15m then high bar 15m back
Just to get blood into the muscles and feel like I am doing something.
That’s pretty cool that’ll get in a mini-meet to sort of get a feel for the real thing. Any chance you’ll get any video footage?