Block 5
Week 4
Decided to train today because a mate came down for the day and decided to just have a nice easy sesh
Friday: DE LOWER
Box squat:
bar x 5 reps
60kg x 5 reps
80kg x 3 reps
100kg x 2 reps x 6 sets
120kg x 2 reps
140kg x 1 rep
Conventional deadlift:
70kg x 5 reps
110kg x 3 reps
150kg x 3 reps
180kg x 1 rep
180kg x 1 rep
180kg x 1 rep
Cable pull through’s:
50kg x 15 reps x 3 sets
Lunges:
14kg each hand x 10 reps each side
Monday: DE UPPER
Bench:
65kg doubled up red band x 8 sets x 3 reps
Dumbbell press:
20kg x 12
25kg x 12
30kg x 12
Lat pulldowns:
36kg x 12
41kg x 12
50kg x 12
Triceps lat bar extensions with Fat gripz:
41kg x 12
50kg x 12
55kg x 12
Lateral raises:
7.5kg x 15 reps x 3 sets
Superset
Thumbs up rear delt raises:
5kg x 10 reps x 3 sets
About 4 hours later:
Static sprinting for a about 4min
Pad work with me going for about 3 min, my mate going for about 10min
3min sparring session
50 crunches
50 leg up and touch crunches
Sitting up wit feet off the ground holding 5kg x 30 seconds
Plank on oe foot x 1min
Going to be doing some boxing for about 45min once or twice a week with a mate of mine, just to get some fighting skills back, get the aggression out and get a lil bit of cardio in. Just want to feel strong in my fighting in case anything ever happens, and plus its great to spend time fucking shit up with my mates haha!
Tuesday: ME LOWER
Reverse band deadlift:
Set the bands so the weight is released just at knee level, with about 25kg taken off from floor to knee by the bands.
Top weight:
70kg x 5
110kg x 5
150kg x 3
180kg x 3
200kg x 1
220kg x 1 ----> PR!
225kg x 1 (495lbs) ---->PR!!!
Felt good today, I mean after boxing last night, lack of sleep and abdominal assault I did with my mates yesterday, suprised I pulled this! my normal deadlift is at 462lbs so a 33lbs help from the bands and basically just locking it out definately building confidence!
Front squat:
60kg x 6
70kg x 6
80kg x 6
90kg x 6
Building the quads and adominals!
Swiss ball reverse hypers:
Bodyweight x 15 reps x 3 sets
Palloff press:
18kg x 15 rteps x 3 sets each side
Prowler sprints:
50kg x 3 sets (each set is 30m)
Wednesday: Recovery and cardio
Did boxing again today
5min light static jogging
3min static sprinting drills
3min combinations
3min combinations with squatting between combo’s
1min 10s combinations
2 x 3min sparring rounds
Later that day…
Acupuncture on my forearms again
Thursday: ME UPPER
Used the Maximal exertion method today
3 board bench:
bar x 15
60kg x 5 reps
(70%) 90kg x 4 singles
(75%) 95kg x 3 singles
(80%) 100kg x 3 singles
Incline dumbbell press:
20kg x 12 reps
25kg x 12 reps
30kg x 12 reps
Kettlebell JM press:
10kg x 10 reps x 3 sets
Triceps v bar press down:
45.5kg x 15 reps
50kg x 15 reps
54.5kg x 15 reps
Single arm dumbbell overhead press:
15kg x 8 reps x 3 sets each side
Superset
Cable face pulls:
13.5kg x 15 reps x 3 sets
Elbow out dumbbell rows:
10kg x 10 reps each side
12.5kg x 10 reps each side
15kg x 10 reps each side
Congrats on the recent RBDL PR(s) man, that’s awesome. What bands were you using?
Shot dude!
Well I am actually not sure what bands we have, we got a shit load more that our gym ordered recently. Basically we got a thin purple one, thicker red one, even thicker blue, thicker green then thick ass black bands.
With the blue for example, which I used on the RBDL, if I do a reverse band bench it deloads 40kg (88lbs) at the bottom. So I’m guessing that it was a 55lbs help doing the deadlift the other day.
Friday: Recovey and cardio
Beach sprints:
Soft sand and hot as hell! Strong wind too but was sweet, had a mate of mine with me, he normally does running, swimming and some weights where as I stick to westside ME/DE split and do some prowler for conditioning… Totally smoked him today with sprints, which was amazing for myself where I outweighed by about 20kg (45lbs) and he is supposedly “fitter”. Just shows WESTSIDE is the BEST SIDE!!!
8 x 20m soft sand sprints
5 x 20m up sand dune sprints (big ass sand dune lol)
3 x 60m jog then accelerate 20m up sand dune to the top
I won every one of these, showing that dynamic effort, mixed in with maximal effort and box jumps makes you fuck fast! 
Deloading this week, haven’t been able to sleep properly, recovery is taking longer to happen and I want to give the ol elbows a bit of a break… SO lots of ice-ing, steam room (got one at home), high rep work with light weights, sprinting, lots of prowler work and more time spent on mobility. Hate deloads but gotta gettttir dooone! Also going camping next weekend so will be good to get away, have a few brandies, get some tannage and let loose a bit.
After this week I am going to really try organise my conjugate training, really try organise blocks with specific goals and emphasises and so forth… lots of reading to do!
Here is my plan for the next 6 weeks in terms of my benching.
Currently on a deload for this week, have had issues with my elbows recently. So decided when I come back keep off the 1RM for the next 6 weeks, focus on lighter weights but higher volumes and keeping the accessory and supplementary work not too heavy, just getting “swole” then slowy work up again.
Block 1
Week 1 - 3
Dynamic effor: Lactic acid tolerance training
Week 1: 40% for 12 sets x 3 reps
Week 2: 40% for 14 sets x 3 reps
Week 3: 40% for 16 sets x 3 reps
Maximum effort:
Week 1: 70% of 2 board press for 15 singles
Week 2: 75% of 2 board press for 12 singles
Week 3: 80% of 2 board press for 10 singles
Block 2
Weeks 4 - 6
Dynamic effort: Fat bar straight weight cycle (Don’t own a fat bar, so going to use Fat Gripz instead)
Week 4: 35% x 8 sets x 3 reps
Week 5: 40% x 8 sets x 3 reps + 2 sets of 5 reps with 10-20% more weight
Week 6: 40% x 8 sets x 3 reps + 2 sets of 5 reps with 10-20% more weight
Maximum effort
Week 4: Manpon press 5RM
Week 5: Manpon press 3RM
Week 6: Manpon press 3RM + 32kg of total chain weight
Also 3 x week do 100 band press downs, 50 band pull aparts and 30 band wall slides before bed
Accumulation block
Week 1
Monday: DE UPPER
Speed bench:
56kg (40%) 12 sets x 3 reps x 45sec breaks
Changed grips every fourth set
Tate press:
10kg x 8 reps x 8 sets x 20sec breaks
Neutral grip pullups:
Bodyweight x 8 reps, 8 reps, 6 reps x 1min break between each set
Face pulls (triceps rope)
40lbs x 20 reps, 50lbs x 20 reps x 2 sets
Superset
Standing single arm overhead press
15kg, 17.5kg, 20kg x 5 reps
Fat Gripz hammer curls:
15kg x 8 reps x 3 sets
Extra workout (couple of hours later)
Band triceps press down x 50 reps x 2 sets
Pull aparts x 25 reps x 2 sets
Band wall slides x 25 reps x 2 sets
Accumulation block
Week 1
Tuesday: ME LOWER
Concentric good morning:
(let the bar touch the bottom of the suspended rope on the eccentric)
bar x 5
40kg x 5
60kg x 5
80kg x 5
85kg x 5
90kg x 5
100kg x 5
60kg x 15
Lat pulldowns:
31kg x 15 reps
36kg x 15 reps
41kg x 15 reps
Cable pull through:
36kg x 12 reps
41kg x 12 reps
45kg x 12 reps
Palloff press:
18kg x 15 reps x 3 sets each side
Prowler sprints:
40kg x 3 sets of 30m x 1.30min breaks
Accumulation block
Week 1
Last night:
100 band press downs
50 band pull aparts
50 band wall slides
Wednesday: Recovery
15min foam rolling back, lats, triceps, legs before a client came
An hour later:
band leg flossing
band lunge flossing
band sitting in squat for a few seconds mobilizing
Reverse band squat: (With blue band)
60kg total weight x 25 reps x 4 sets (100 total reps) ----> TORTURE!!!
Accumulation block
Week 1
Wide Grip Bench Press: (pinky on rings)
40kg x 6
60kg x 6
80kg x 6
100kg x 6
105kg x 6
110kg x 6
Lying dumbbell triceps extensions:
Fat Gripz on
12.5kg x 8 reps x 8 sets x 20sec breaks ----> PURE TORTURE!!!
Dumbbell rows:
25kg x 12 reps x 3 sets
Rope face pulls:
50lbs x 20 reps x 3 sets
Superset
Lateral raises:
7.5kg x 12 reps x 3 sets
Accumulation block
Week 1
Friday: DE LOWER
This was meant to be done tomorrow but had to do it today as I am going away early tomorrow morning. MY quads were still owned from wednesdays “recovery session” lol! Just did a shit ton of mobility and it cleared up a bit, legs were only a little stiff on deadlifts.
Speed squats:
85kg (50%) x 20 sets x 2 reps x 45 breaks ----> Jeez pretty tiring!!
Speed deadlifts: (Conventional Stance)
100kg (47%) x 10 singles x 45sec breaks
Snatch grip deadlift:
Again working on my upper back a lot during the accumulation block
70kg x 5 reps
100kg x 5 reps x 3 sets
Close grip lat pulldown:
Upper back focus still
21 x 15 reps
36 x 15 reps
41kg x 15 reps
Rotation cable twists:
9kg x 15 reps each side x 3 sets
Prowler drags:
40kg x 3 sets of 28-30m
Accumulation Block
Week 2
Monday: DE UPPER
Speed bench:
56kg (40%) x 14 sets x 3 reps
Tate press:
12.5kg x 8 reps x 8 sets x 20sec breaks
Neutral grip pullups:
Bodyweight x 8 reps x 3 sets
One arm overhead press:
20kg, 22.5kg, 25kg x 5 reps
Superset
Rope face pulls:
50lbs x 20 reps x 3 sets
Fat Grip curls:
17.5kg x 8 reps, 6 reps, 4 reps
Drop set
15kg x 4 reps
10kg x 6 reps
5kg x 12 reps
Accumulation block
Week 2
Tuesday: ME LOWER
Realised I haven’t done a ME deadlift day in nearly a month so thought I would go for a triple. Not pulling heavy in that long, 2 weeks off from gym and shitty sleep last night made it a crap deadlift sesh of note…
Deadlift: Conventional stance
70kg x 3 reps x 2 sets
110kg x 3 reps
140kg x 3 reps
160kg x 3 reps
Was pissed at how heavy things felt…
180kg x 1 —> Wore a belt
140kg x 5 reps
Front squats:
60kg x 6 reps
80kg x 6 reps x 2 sets
Pull through’s:
45kg x 15 reps
50kg x 15 reps
54.5kg x 15 reps
Underhand lat pulldowns:
32kg x 15 reps
36kg x 15 reps
41kg x 15 reps
Standing rope crunches:
70lbs, 80lbs, 90lbs x 15 reps
Superset
Hanging leg raises:
15 reps x 3 sets
Prowler sprints:
50kg x 28m x 3 sets x 90sec break between sets
Accumulation block
Week 2
Wednesday: Recovery
Foam rolling
Lacrose ball work
Bodyweight mobility movements
Band work upper and lower
Squats:
30% (50kg) x 10 sets x 3 reps
Superset of:
Band pull through’s:
Green band x 15 reps x 2 sets
Band good mornings:
Black band x 15 reps x 2 sets
Accumulation block
Week 2
Thursday: ME UPPER
Fat Gripz bench press:
40kg x 8
60kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 3
Rolling extensions:
15kg x 8 reps x 8 sets x 20sec breaks
Dumbbell rows:
27.5kg x 12 reps
30kg x 12 reps
32.5kg x 12 reps
Lateral raises:
10kg x 10 reps x 3 sets
Superset
Rope face pulls:
60lbs x 20 reps x 3 sets
Fat gripz hammer curls:
10kg x 15 reps x 3 sets
Was meant to be my Dynamic Effort day today but got to the gym, tried to open the doors with a new set of keys and ended up breaking the key into the lock… Fuck! Lol so now gotta wait till Monday to get it sorted, so feeling fat and lathargic today. So gonna go take a long ass walk on the beach later, get some vitamin D/relaxation and some low impact cardio-ish-ness lol!