Block 5
Week 1
Thursday: ME UPPER
Floor press:
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 2 x 2 reps
100kg x 8 reps
Basically my elbow/inside right by biceps were fucking out today, did some rolling and felt like knives cutting into my arms. So instead of bitching out, I did some extra volume on 85% and then did my usual drop set for reps.
Dumbbell floor press with band SS band press down:
Red band with 20kg dumbbell in each hand x 12 reps SS red band press down x 12 reps x 3 sets
Cable triceps pushdown:
36kg x 12 reps x 3 sets
Pendlay row:
40kg x 12 reps x 3 sets
Military press:
40kg x 12 reps x 3 sets
Cable rear delt rows:
13kg x 12 reps x 3 sets
Basically really focussing on adding a lot of volume on my triceps then hitting lats and shoulders afterwards fairly easily, getting a good pump and maintaining strength even though weights are ligher. My goal is getting my triceps strong and doing more volume on the main exercise by doing 85% for reps after my max attempt. Good session, swolegasm!!!
Thanks dude for the article! I know mine is from squatting, I REALLY want a cambered bar of hell right now lol or a safety squat bar, god I gotta get the guys at my gym to try get one or make one or something! Gonna start icing again, also started doing band work twice a day on top of training and thinking of using the Fat Gripz on my accessory stuff for the next 6 weeks… lets see what happens 
Block 5
Week 1
Friday: Recovery
Was meant to do some prowler stuff and jumps but I had to study today so took a break and did this:
Static stretches
Band dislocations x 25
Band scarecrows x 15
Band row: x 10 each side
Band spider walks x 3 sets
Took a semi-hard ball and rolled my shoulders and delts
Ice shoulders, chest and forearms
This is fom two weeks ago. Doing 60kg (135lbs) bar weight with about 80 (185lbs) - 90 (198lbs) of band tension.
Okay video didnt come up well I’ll try again later tonight or something.
Block 5
Week 1
Saturday: DE LOWER
Box squat with chains:
Chains = 32kg
Bar with chains x 5 reps
40kg with chains x 3 reps
60kg with chains x 3 reps
80kg with chains x 10 sets x 2 reps (50%)
Speed deadlift: Sumo stance
100kg with 32kg chains x 10 singles
Dimmel deadlift:
55kg x 20 reps x 3 sets
Single leg raised split squat:
10kg each hand x 12 reps x 3 sets each leg
Barbell hip thrust (never doing these again, shit exercise lol)
70kg x 12 reps x 3 sets
Lat pulldowns: (doing a back exercise on this day for extra volume on my pulling muscles)
36kg x 12 reps x 3 sets
Plank TRX crunches:
15 reps x 3 sets
Last week Reverse Band. Warm up set of 140kg for 3 reps, just wanted to see how my form was looking.
Block 5
Week 2
Monday: DE UPPER
Speed bench:
55% x 8 sets x 3 reps
77kg x 8 sets x 3 reps varying hand grips
Pin press singles:
Fat gripz on barbell and pin set about 2 - 3 inches off chest
100kg x 6 singles. Fat Gripz chowed my forearms!
Fat gripz triceps pressdown:
45kg x 10 reps x 3 sets
Fat Gripz dumbbell row:
25kg x 10 reps x 3 sets each side
Fat Gripz seated overhead dumbbell press:
17.5kg x 10 reps x 3 sets
Cable face pulls:
13kg x 15 reps x 3 sets
Block 5
Week 2
Tuesdsay: ME LOWER
Elevator Deadlifts:
Basically with this exercise, is that I took 80% of my 1RM so made it 170kg (374lbs) and did 1 rep. Then added one mat underneat and did another rep. All the way till I stood on four mats. Then dropped it and did a triple just for more volume.
I was really pressed for time today because clients sessions had to changed and shifted around so ended up having just an hour to try do everything, so decided against a 1RM deficit today and did the elevator till a 4 inch deficit.
70kg x 3 reps
100kg x 3 reps
140kg x 3 reps
160kg x 1 rep
170kg x 1 rep
170kg x 1 rep on 1 inch mat
170kg x 1 reps on 2 mats
170kg x 1 rep on 3 mats
170kg x 1 rep on 4 mats
140kg x 3 reps
Front squats: Clean grip holding straps
60kg x 10 reps x 3 sets
Cable pull through: 3 sets
50kg x 10 reps
Superset
Trx rows
Bodyweight x 10 reps
Swiss ball revese hypers:
10 reps x 3 sets
Block 5
Week 2
Thursdsay: ME UPPER
Incline bench with chains:
Half the chain was on the floor at top of the lift, chains weighed 32kg so probably about 20kg total weight at lockout
Bar with chains x 5
40kg with chains x 5
60kg with chains x 5
70kg with chains x 5
80kg with chains x 3
90kg with chains x 3
100kg with chains x 1
105kg with chains x 1
Triceps
Fat Gripz Dumbbell floor press with red band: 20kg x 10 reps x 3 sets
Superset
Red band press down: 10 reps x 3 sets
Fat Gripz rolling triceps dumbbell extension:
10kg each hand x 10 reps x 3 sets
Shoulders:
Fat Gripz military press x 10 reps x 3 sets
Back
Fat Gripz Pendlay rows:
50kg x 10 reps x 3 sets
Biceps
Fat Gripz static hold hammer curls alternating: (DESTROYED MY ARMS!!!)
10kg x 8 reps x 3 sets
Block 5
Week 2
Saturday: DE Lower
Chain box squat:
chains x 5 (chains weigh 32kg)
40kg with chains x 5
60kg with chains x 2
80kg with chains x 2
85kg with chains (55%) x 8 sets x 2 reps (45sec breaks between sets)
100kg with chains x 2
110kg with chains x 1
120kg wwith chains x 1
Sumo deadlift with chains:
70kg x 3
110kg with chains x 10 singles
Dimmel deadlift:
60kg x 20 reps x 2 sets
Single leg, backfoot raised, split squat
12.5kg in each hand x 10 reps x 3 sets
Swiss ball reverse hyper:
15 reps x 3 sets
Lat pulldowns:
45kg x 10 reps x 3 sets
Hanging leg raises:
15 reps x 3 sets
Block 5
Week 2
Monday: DE UPPER
Speed bench:
chains = 32kg but about 3/4 were off the floor at lock out
Chains x 8 reps
40kg with chains x 3 reps
60kg with chains x 3 reps
70kg with chains x 3 reps
85kg (60%) with chains x 3 reps x 8 sets
85kg with chains x 3 reps off 3 board
100kg with chains x 3 reps off a 3 board
110kg with chains x 3 reps off a 3 board
120kg with chainsx 1 rep off a 3 board
Triceps v bar press down:
54kg x 8 reps x 3 sets
Seated overhead dumbbell press with Fat Gripz:
20kg x 8 reps x 3 sets
Fat Gripz dumbbell row:
27.5kg x 8 reps x 3 sets each side
Fat Gripz barbell curl:
bar x 15 reps
25kg x 15 reps
30kg x 15 reps
PM - Extra Workout…
Triceps
JM Press:
40kg x 15 reps x 5 sets
Tate press:
15kg x15 reps x 4 sets
Rear delts
45 degree sitting facing bench rear delt raises:
2.5kg x 15 reps x 4 sets
Cable face pull:
13.5kg x 15 reps x 4 sets
Block 5
Week 3
Tuesdasy: ME LOWER
Concentric only good morning:
Used a slight cambered bar and started the position where my shoulders would be in the beginging portion of a deadlift, so quite low lol
bar x 5
40kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 2
100kg x 1
110kg x 1 added belt here
120kg x 1
60kg x 5
Front squat:
70kg x 8 reps x 3 sets
Cable pull through:
54kg x 8 reps x 3 sets
Swiss ball reverse hyper:
BW x 15 reps x 3 sets
Planks:
30sec x 3 sets
Block 5
Week 2
Wednesday: Recovery
Did the usual stretching, foam rolling and then did lacrose ball rolls over shoulders, chest and back
Prowler:
50kg x 28-30m x 6 sets
Spread eagle sit ups:
BW X 15 reps x 3 sets
Block 5
Week 3 (lol this week I keep writing 2 lol)
Thursdsay: ME UPPER
Rerverse band bench press:
40kg (88lbs) deload at the bottom
Top weight:
40kg x 8
80kg x 5
100kg x 5
120kg x 5
140kg x 3
150kg x 3
160kg x 1
170kg x 1 (374 lbs) —> Have hit this top weight previously
180kg x 0 —> could not lock it out once it got a few inches off my chest
150kg x 3
Suprised that I could do this today considering last month my bicep/elbows have been killing me but felt good today and had a tasty!
Band dumbbell floor press:
27.5kg x 8 reps x 3 sets
Superset
Red band triceps press down:
Band x 8 reps x 3 sets
Long bar Fat Gripz triceps press down:
54kg x 8 reps x 3 sets
Fat gripz military press:
60kg x 8 reps x 3 sets
Pendlay rows with Fat gripz:
60kg x 8 reps x 3 sets
Fat gripz dumbbell biceps curls:
10kg x 15 reps x 3 sets
1.5hours later (PM Session)
Back
Lat pulldowns:
32kg x 15 reps
36kg x 15 reps
45kg x 15 reps
Close grip machine rows:
36kg x 15 reps
45kg x 15 reps
50kg x 15 reps
Straight arm pulldown:
13.5g x 15 reps
18kg x 15 reps
23.5kg x 15 reps
Abs
Hanging leg raises:
BW x 15 reps x 3 sets
GOOOD SESSION(s) today!
ALSO… gonna be getting myself some Inzer single ply gear for next year! Going up to JHB to a gym called Chaos Hardcore Barbell where they got stock of gear, mainly Inzer, spoke to the owner over email and gonna be going up for a weekend to get my shit and get help putting it on and picking their brains on knowledge on how to get the most out of the suits.
Buying an Inzer Rage-X bench shirt
Inzer Trx squat suit
Inzer fusion Deadlift suit
PUMPED! Sending in my measurements tomorrow! Woop!
Block 5
Week 3
Friday: DE LOWER
Boxt squat with chains:
Bar x 8
32kg chains on x 5
50kg with chains x 5
60kg with chains x 5
80kg with chains x 5
95kg with 32kg chains x 10 sets x 2 reps (60%)
105kg with 32kg chains x 2
120kg with 32kg chains x 1
130kg with 32kg chains x 1
140kg with 32kg chains x 1
150kg with 32kg chains x 1
Sumo deadlift:
70kg x 5
70kg with 32kg chains x 3
115kg with 32kg chains x 10 singles
130kg with 32kg chains x 1
140kg with 32kg chains x 1
160kg with 32kg chains x 1
Dimmel deadlift:
60kg x 20 reps x 2 sets
SIngle leg split squats:
15kg x 8 singles x 3 sets
Swiss ball reverse hypers:
BW x 15 reps x 3 sets
Block 5
Week 4
Monday: DE UPPER
Speed bench:
Doubled up red band, guess about 80kg band tension at the top, maybe a bit more
40kg with band x 3
50kg with band x 3
60kg with band x 8 sets x 3 reps
Board press singles:
100kg off a 3 board x 6 singles with about 30 - 45 seconds break betwee each set
Fat gripz triceps press down:
54kg x 12 reps x 3 sets
Fat gripz seated dumbbell overhead press:
17.5kg x 12 reps x 3 sets
Fat gripz dumbbell rows:
25kg x 12 reps x 3 sets
Grip was owning hard here jissus!
Biceps SWOLEGASM
Incline dumbbell curl:
10kg x 8 reps x 3 sets
Superset
Standing pin wheel curls:
7.5kg x 8 reps x 3 sets
No extra workout today due to being hungover-ish, client cancellation and gyming later than normal today.
Block 5
Week 4
Tuesday: ME LOWER
Cambered bar squat:
Slight camber in the bar, maybe like two inches or so
bar x 8
60kg x 5 reps x 2 sets
80kg x 5
100kg x 3
120k x 3
140kg x 1
Felt like shit here, just bad fucking day
140kg x 1 added knee wraps
150kg x 1
170kg x 1 PR!!!
Front squat:
60kg x 12 reps x 3 sets
Cable pull through:
50kg x 12 reps x 3 sets
Purple band swiss ball reverse hyper:
Purple band x 15 reps x 3 sets
Palloff press:
22kg x 12 reps x 3 sets
Block 5
Week 4
Wednesday: Recovery
Had acupuncture on my forearms, got mild inflammation and build up in my forearms which could lead to tennis elbow. So going to take it easy tomorrow and saturday, hit a deload and do tons of recovery stuff, icing and another acupuncture session again next wensday.
After that I did a shit load of mobility and soft tissue work.
Then also some prowler stuff:
Prowler drag backs: 60kg x 4 sets (30m)
Prowler side foot shuffles: 20kg x 2 sets
Block 5
Week 4
Thursday: ME UPPER
Elbows were really sensitive today so took it easy on the ME exercise
Floor press:
Bar x 10
60kg x 8
80kg x 5
100kg x 5
120kg (90%) x 2, 1
100kg x 5
Dumbbell floor press with red band assistance:
20kg x 12 reps x 3 sets
Superset
Red band press down:
Band x 12 reps x 3 sets
Lying dumbbell extension:
12.5kg x 12 reps x 3 sets
Military press with Fat Gripz:
50kg x 12 reps x 3 sets
Barbell row:
60kg x 12 reps x 3 sets