Block 4
Week 3
Wednesday: Accessory day
Chin ups:
BW x 12, 6, 5
Wide grip lat pulldowns:
32kg x 20 reps x 3 sets
Close grip underhand pulldowns:
32kg x 15 reps x 3 sets
Biceps circuit: 3 rounds
Fat gripz hammer curls: 12.5kg x 8 reps
Dumbbell biceps curl: 10kg x 8 reps
Reverse barbell curl: 20kg x 8 reps
Prowler:
Tucked elbow backwards drag and sprint back: 60kg x 3 sets
Tire flip:
250kg halfway up x 5 reps (cant flip it yet, mixture of it being wet and filled with water inside due to rain
Block 4
Week 3
Thursday: DE LOWER
Speed box squat:
bar x 5
bar and 135lbs-155lbs of band tension
40kg and bands x 2
60kg and bands x 2
80kg and bands x 2 reps x 10 sets
Speed deadlifts: Conventional stance
70kg x 5 reps
70kg and 30kg of chains x 3 reps
105kg and 30kg of chains x 10 singles
Dimmel deadlifts:
50kg x 20 reps x 3 sets
Walking lunges:
14kg x 10 reps x 3 sets
Palloff press:
22kg x 10 reps x 3 sets
Block 4
Week 3
Friday: ME UPPER
Bench:
60kg x 5 x 2 sets
80kg x 5 reps
100kg x 5 reps
120kg x 3 reps
130kg x 1
140kg x 0… biceps from wednesday stopped it halfway up! fuck!
Bench assistance:
Close grip 3 board lock outs
110kg x 8 singles x 45sec breaks
Triceps pushdowns:
41kg x 10 reps x 3 sets
Seated close grip rows:
45.5kg x 10 reps x 3 sets
Military press:
50kg x 10 reps x 3 sets
Rear delt swings:
12.5kg x 10 reps x 3 sets
Going to be starting The Modified Warrior Diet this Monday, gonna go buy all my supps and get all my food ready and yeah, pretty keen to see how it goes. Gonna run it for 4 weeks, get my BF% done during that time and see what the differences are. Not looking to drop weight, I normally sit around 91.5kg - 93kg (200lbs - 205lbs) throughout the week. Just want to stay the same weight and drop some bodyfat, get healthy, be able to use food better in terms of carbs and protein and also be able to manipulate variables in my training in terms of diet and not only just weights to get stronger and bigger!
Block 4
Week 4
Monday: ME LOWER
Squat:
bar x 10
bar with chains x 5
40kg with chains x 5
60kg with chains x 5
80kg with chains x 3
100kg with chains x 3
110kg with chains x 3
120kg with chains x 3 (150kg top weight)
Pin squat: (Deep hole position) lol just sounds wrong haha!
100kg x 8 singles x 30sec breaks
Cambered bar GM:
50kg x 12 reps x 4 sets
Single leg box squat:
12 reps x 4 sets (6 reps each leg per set)
Cable pull through:
50kg x 12 reps x 4 sets
Trx plank leg pull ins:
15 reps x 3 sets
First day on the Modified Warrior Diet:
-9am wake up
-9:15am. coffee with 1 scoop protein powder
-10:30am. 150g yogurt, 28g almonds, 2 scoops protein and BCAA’s, 5g fish oil
-11:45am. 1 low carb monster (needed it today)
-14:15pm. 2 scoops protein powder, BCAA’s, 50g carb powder
-17:00pm. 1 protein bar
-19:00pm. 180g chicken, 1 cup of rice, cheese
-21:45pm. 1 tower meal from kfc, fanta and chips (only thing my parents had home for me to eat lol!)
Block 4
Week 4
Tuesday: DE UPPER
Band bench:
One purple band double looped each side, about 40kg top weight
Got up to:
70kg with bands x 3 reps x 8 sets
Dumbbell press:
27kg x 25, 15 reps
Tate press:
20kg x 12 reps x 4 sets
Dumbbell row:
30kg x 12 reps x 4 sets each side
Lateral raises:
12.5kg x 12 reps x 4 sets
Dumbbell shrugs:
35kg x 12 reps x 4 sets
Eating was good up to my post workout meal, then from their went to a mates 22nd birthday and ja, well, got really messy.
Block 4
Week 4
Thursday: DE LOWER
Speed squats:
60kg bar with 80-90kg band tension: 140 - 150kg top weight x 2 reps x 12 sets
Speed deadlifts: Conventional stance
70kg x 3
110kg with 30kg chains x 10 singles
Dimmel deadlift:
50kg x 20 reps x 3 sets
Band hamstring curl:
Blue band x 12 reps x 4 sets
Lunges:
14kg x 12 reps x 4 sets
Palloff press:
22.5kg x 12 reps x 4 sets
Block 4
Week 4
Friday: ME UPPER
Military press:
50kg x 5 x 2 sets
60kg x 3 reps
70kg x 1 rep
75kg x 1 rep
80kg x 1 rep
85kg x 1 rep, 1 rep
3 board bench singles:
110kg x 8 singles x 30sec breaks
Standing cable triceps extensions:
45.5 x 12 x 4 sets
Sitting close grip row:
41.5kg x 12 x 4 sets
Standing dumbbell overhead press:
15kg x 12 x 4 sets
Rear delt raises:
10kg x 12 x 4 sets
Standing hammer curls:
12.5kg with Fat Gripz x 12 reps
17.5kg with Fat Gripz x 8 reps
20kg x 8 reps
Block 4
Week 5
Monday: ME LOWER
4inch deficit deadlift:
70kg x 5 x 2 sets
110kg x 3
140kg x 3
160kg x 3
180kg x 1
Pin squats:
Bottom of hole position
60kg x 5 reps
100kg x 1 rep
110kg x 8 singles
Wide stance cambered bar good morning:
55 x 10 reps x 4 sets
Single leg box squat:
Below parallel
Bw x 5 reps each leg x 4 sets
Cable pull through:
55kg x 10 reps x 4 sets
Reverse crunches:
15 reps x 3 sets
Block 4
Week 5
Tuesday: DE UPPER
Speed bench:
75kg with doubel looped purple bands, 8 sets x 3 reps
Dumbbell press:
30kg x 10 reps x 3 sets
Tate press:
22.5kg x 10 reps x 3 sets
Dumbbell rows:
32.5kg x 10 reps x 3 sets
Bent lateral shoulder raises:
15kg x 10 reps x 3 sets
Dumbbell shrugs:
35kg x 10 reps x 3 sets
Jumped back down to 3 sets instead of 4 mainly because it was really just draining, unmotivating and form started getting sloppy and not feeling the weights as good. Diet is going pretty well, same levels of strength, leaner and feel alot more healthier!
Continued strong work in here, man.
How’s SA these days? I might be making it back down there to hunt again sooner than I was originally expecting. Still producing Castle Lager, I hope!
Haha
Thanks dude! Yeah everything’s been going great this side, really been focussing on bring my accessory work and lifts are getting better on the squat and deadlift side!
Castle is still brewing like a hurricane down here, you really have to try Windhoek lager or draught, its from Namibia (bordering country, our country use to own it) that really is the stuff legends are made of!!!
My dad’s clients he works for (bodyguarding) went up to the eastern cape a few weeks ago to do some hunting, they had a massive haul when the got back! So yeah dude you must come down again to our fair land, hows ur training going anyways?
[quote]Diluted56 wrote:
Thanks dude! Yeah everything’s been going great this side, really been focussing on bring my accessory work and lifts are getting better on the squat and deadlift side!
Castle is still brewing like a hurricane down here, you really have to try Windhoek lager or draught, its from Namibia (bordering country, our country use to own it) that really is the stuff legends are made of!!!
My dad’s clients he works for (bodyguarding) went up to the eastern cape a few weeks ago to do some hunting, they had a massive haul when the got back! So yeah dude you must come down again to our fair land, hows ur training going anyways?[/quote]
I’ll have to make a request for Windhoek then, make the guide’s go get me some, haha. I might go to the eastern cape next time, try some long distance shooting, but I REALLY wanna take something with a bow.
Training’s going really well. Sheiko has been good to me, everything’s going UP!
Haha a bow? Nah dude, you gotta go mono e mono, knife and hands! After you’ve gotten a few windhoek’s down ya! 
I always hear good stuff from sheiko, i dont think i could handle it, looks insane dude!
Block 4
Week 5
Wednesday: Accessory day
Foam roll
BW mobility drills
Lacrose ball rolls over chest/shoulders/back
50 band kneeling ab crunches
50 band sitting leg curls
15 BW reverse hyper on swiss ball
Widegrip lat pulldown:
36.5kg x 20 reps x 3 sets
Supinated lat pulldown:
32kg x 15 reps x 3 sets
Straight arm lat pulldowns:
18kg x 15 repw x 3 sets
Barbell curls:
bar x 8 reps
30kg x 8 reps
35kg x 8 reps
Superset: 3 sets of
Incline dumbbell curls: 10kg x 8 reps
Standing hammer curls: 12.5kg x 8 reps
Drop set:
Cable barbell curl: 27kg x 12 reps, 22kg x 5 reps, 18kg x 5 reps (slow concentric)
Block 4
Week 5
Thursday: DE LOWER
Speed squat:
85kg x 2 reps x 12 sets
Speed deadlifts:
110kg x 10 singles
Dimmel deadlifts:
55kg x 20 reps x 3 sets
Single leg raised split squat:
10kg each hand x 10 reps x 3 sets each side
Bodyweight reverse hypers:
Put a medicine ball on a bench, step up to it and basically climb ontop so your belly is on the ball which is on the bench, grab the bench for stablity and ur legs will still be on the floor, then do a revers hyper
BW 15 reps x 3 sets
Palloff press:
22.5kg x 10 reps x 3 sets each side
Basically this is my last week of block 4. Found out some stuff which is working and which isn’t, going to be also going to traditional westside days which are sundays, mondays, wednesdays and fridays. With the change days will be a change in exercises and work on some different stuff.
Hope the changes you make work out for you man. Strong work.
And yeah, mano/mano would be awesome, but I think I’ll need a bigger knife for the shit you guys got down there. Maybe a baby impala or something, haha
Block 4
Week 5
ME: UPPER
2 boar bench:
bar x 10
60kg x 10
80kg x 5 ----> Add 2 board
100kg x 5
120kg x 3
130kg x 3
140kg x 1
145kg x 1 → PR!
Triple:
85%: 120kg x 3 reps after the last single on the two board
Triceps pressdowns:
50kg x 10 reps x 3 sets
Close grip rows:
50kg x 10 reps x 3 sets
Military press:
50kg x 10 reps x 3 sets
Rear delt raises:
12.5kg x 10 reps x 3 sets
Well where I work (Evo Fitness) there is a trainer who is basically my fitness director who studied under polquin, various olympic gyms/schools and has a wealth of experience. He gave me a handoff for my last bench on the 2 board and saw that I “dump” the bar on my left handside to which I explained last few months I have had biceps issues and heavily on my left side. SO he did some active release therapy on my bicep and my left lat right after the PR! My GAAAAWWWWWD it hurt, fuck, I mean I do foam rolling and lacrose work but he got right to the problem areas and fucked shit up good! So basically next month I am gonna book a few sessions of active release therapy with him and get all fixed up and pick his brain.
PRs here we come!!!
Block 5
Week 1:
Monday: DE UPPER
speed bench:
32kg chains
warm ups
70kg with chains x 3 reps x 8 sets
Rack lockouts: about 2 inches off chest
100kg x 8 singles
Seated dumbbell overhead press:
17.5kg x 12 reps x 3 sets
Dumbbell rows:
30kg x 12 reps x 3 sets each side
Short and sweet, got a good feeling about this new block cycle!
Block 5
Week 1
Tuesday: ME LOWER
Reverseband squat:
40kg (80lbs off bottom)
40kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 3 reps
140kg x 3 reps
160kg x 3 reps (Current raw squat PR)
170kg x 1 rep (added knee wraps here)
180kg x 1 rep
190kg x 1 rep
Added the knee wraps because I was unmotivated to train, needed the feeling of support, help lift a bit heavier than I would if I ground it out al-natural and was fun to use some gear.
Front squats: using wraps on the bar to hold it in place, Oly style
60k x 12 reps x 3 sets
Legs were dead here…
Cable pull through:
50kg x 12 reps x 3 sets
Swiss ball on bench reverse hypers:
BW x 12 reps x 3 sets
Cable wood chops:
9kg x 12 reps x 3 sets each side
LONG FUCKING SESSION, jesus! No motivation, tired, drained and felt like I just woke up. Not even my warm up jumps got me amped… THANK god I had wraps with me to have an awesome squat session at least. Really want to hit a 405lbs (185kg) squat in December at the comp and the mental barrier will be shattered to do it using reverse bands…