Accummulation block
Week 3
Monday: DE UPPER
Speed bench:
56kg x 16 sets x 3 reps x 35sec breaks
Tate press:
15kg x 8 reps x 8 sets x 20sec
Neutral grip pullups:
BW x 8 reps x 3 sets
Single arm overhead dumbbell press:
22.5kg, 25kg, 27kg x 5 reps
Superset
Rope facepulls:
60lbs x 20 reps x 3 sets
Fat grip dumbbell curls:
7.5kg x 15 reps x 3 sets
Accumulation block
Week 3
Tuesday: ME LOWER
Squat:
Bar x 8
40kg x 5 reps x 2 sets
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
Squat technqiue felt off so stopped it here
Clean grip front squat:
60kg x 10 reps x 3 sets
Romanian deadlift:
40kg x 6 reps
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
Ab rollout wheel:
6 reps x 3 sets
Superset
Swiss ball reverse hyper:
BW x 15 reps x 3 sets
Prowler drags:
60kg x 3 sets x (13-14m)
Accumulation block
Week 3
Wednesday: Rest/Recovery
Some stretching of the lower limbs
Took a ball rolled my back and really hammered it
50 x band pull aparts
50 x band wall slides
50 x bent over pull aparts
50 x band triceps extensions
50 x band hammer curls
Accumulation block
Week 3
Thursday: ME UPPER
Didn’t feel like hitting a max today, elbows were feeling a lil iffy from wakeboarding yesterday and poor eating today due to moving some new gym equipment into temporary storage!
Good news is that we got 2 safety squat bars! Bad new is that the company welded them wrong so when you grab the handles the whole bar moves, normally a SSB should stay in one place and the handles move… clearly this is going to make our SSB a SSB-Hardcore bar lol!
So onto todays training session:
Close Grip Incline Press wth Fat Gripz:
Bar x 10
40kg x 5
60kg x 5
80kg x 5 reps x 2 sets
85kg x 5 reps x 2 sets
90kg x 5 reps x 2 sets
Rolling extensions: (PURE HELL!!!)
15kg x 8 reps x 8 set x 20sec breaks
Kroc rows:
40 reps in the least sets possible
30kg x 22 reps, 10 reps, 8 reps right side
30kg x 22 reps, 12 reps, 6 reps left side
Lateral raise:
10kg x 12 reps x 3 sets
Overhand rope face pulls:
60lbs x 20 reps x 3 sets
Accumulation block
Week 3
Going into the intensification block next week, so took today nice and easy and I was pressed for time. I didn’t do a DE lower last week due to the gym door being fucked so couldn’t go inside, so just used the new SSB bar and got some work done in a nutshell.
Saturday: DE LOWER
SSB speed box squat:
Bar x 5
40kg x 5
60kg x 12 sets x 2 reps
Speed deadlift: SUMO stance
70kg x 5 reps
100kg x 10 singles
Hanging leg raises:
BW x 15 reps x 3 sets
Prowler sprints:
40kg x 3 sets of 28m sprints x 1min breaks
Intensification block
Week 1
Monday: DE UPPER
Fat Grip speed bench:
35% 50kg x 8 sets x 3 reps
2 Board press:
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
110kg x 3 reps
Log press:
Log weighs 40kg x 8 reps
Bar weight + 10kg = 50kg x 8 reps x 3 sets
Pendlay rows:
40kg x 10 reps
50kg x 10 reps
60kg x 10 reps
Weakpoint point:
Rope face pulls:
60lbs x 20 reps x 2 sets
Superset
Rope triceps extensions:
60lbs x 20 reps x 2 sets
Intensification block
Week 1
Tuesday: ME LOWER
Had poor sleep last night, had a braai (BBQ) after a whole day at the beach so woke up crazy tired so drank all the earths caffine lol!
Safety Squat Bar with Chains:
Chains at the top was about 20kg (45lbs) as about half the chains were off the floor at lockout and completely deloaded at the bottom
Bar with chains x 2 sets x 5 reps
40kg with chains x 5 reps
60kg with chains x 5 reps
80kg with chains x 5 reps
100kg with chains x 3 reps
120kg with chains x 1 rep
WOW! First time I felt the SSB throw me forward today, was hectic! But that is why I am using this bar as (1) save my elbows as much as I can and (2) one of my weakpoints is falling forward in the squat.
Clean grip front squat:
60kg x 8 reps x 3 sets
Dumbbell romanian deadlift:
15kg x 10 reps
20kg x 10 reps
25kg x 10 reps
Lat pulldowns:
27kg x 12 reps
36kg x 12 reps
45.5kg x 12 reps
Hanging leg raises:
BW X 15 reps x 3 sets
Prowler sprints:
60kg x 3 sets of 25-28m x 90sec breaks
The SSB will definitely teach you to stay upright lol. Good stuff still going on in here. Keep at it!
Thanks dude! Yeah that SSB was something else!
Intensification Block
Week 1
Thursday: ME UPPER
Reverse band bench press:
Used blue bands which deloaded about 40kg (88lbs_ at the bottom
Top weight:
60kg x 5 reps x 2 sets
80kg x 5 reps x 2 sets
100kg x 5 reps x 2 sets
120kg x 5 reps x 2 sets
140kg x 3 reps (1RM Raw bench)
160kg x 1 rep
165kg x 0 ----> Mentally didn’t do this, no one was at gym and also kind of half-heartedly did this because of thoughts of my elbow.
100kg x 10 reps —> Just to get volume in
But not too bad, 10kg (22lbs) off my best on this exercise coming off a pec strain and elbow pain recenty
Incline dumbbell press:
25kg x 10 reps
30kg x 10 reps
35kg x 10 reps
Lying tricep dumbbell extensions:
10kg x 12 reps
12.5kg x 12 reps x 2 sets
Dumbbell rows:
27.5kg x 10 reps each side
30kg x 10 reps each side
32.5kg x 10 reps each side
Weakpoint work:
Lateral raises:
10kg x 12 reps x 2 sets
Superset
Hammer curls:
10kg x 12 reps x 2 sets
Intensification Block
Week 1
Saturday: DE LOWER
SSB speed squat:
Purple bands 85kg bar weight x 12 sets x 2 reps
Speed band deadlift:
40kg bar weight triple looped purple band each side x 10 singles
Think the top weight must of been about 140kg
Lunges:
10kg each hand x 20 steps x 3 sets
Close grip lat pulldown:
36, 41, 45kg x 12 reps
Hanging leg raises:
BW x 15 reps x 3 sets
Intensification Block
Week 2
Monday: DE UPPER
Speed Bench:
Fat Gripz on
32kg chains on that were almost all off the ground at the top
55kg (40%) x 8 sets x 3 reps
3-board close grip press:
60kg x 5 reps
80kgx 5 reps
100kg x 5 reps
120kg x 3 reps
Log press:
Bar weight (40kg) x 8 reps
50kg x 3 sets x 8 reps
Pendlay row:
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps
70kg x 8 reps
Weakpoint work:
Rope face pulls:
70lbs x 15 reps x 2 sets
Superset
Rope triceps press down:
70lbs x 15 reps x 2 sets
Intensification Block
Week 2
Tuesday: DE LOWER
Had a terrible sleep, problems out of my ass at work but got my two mates to come train with me today and ended up hitting a tasty PR on the sumo deadlift! Awesome!
Sumo deadlift with chains:
Chains: 30kg at the top
Top weight:
70kg x 3 reps
110kg x 3 reps
130kg x 3 reps
160kg x 3 reps
180kg x 1 rep
190kg x 1 rep
195kg x 1 rep
200kg x 1 rep (440lbs top weight) —> PR!!
130kg x 10 reps -----> Get some volume in
Dumbbell romanian deadlift:
25kg x 12 reps
30kg x 12 reps
32.5kg x 12 reps
Lat pulldowns:
41kg x 12 reps
45.5g x 12 reps
50kg x 12 reps
Hanging leg raises:
BW x 15 reps x 3 sets
Intensification Block
Week 2
Thursday: ME UPPER
Chain bench press:
32kg chains x 5 reps x 2 sets
40kg with 32kg chains x 5 reps
60kg with 32kg chains x 5 reps
80kg with 32kg chains x 5 reps
Worked up with 80kg on the bar and about 65kg chains so about 145kg at the top
60kg with 65kg chains x 5 reps
Dumbbell press:
20kg x 10 reps
25kg x 10 reps
30kg x 10 reps
Lying dumbbell extensions:
12.5kg x 8 rep x 3 sets
Dumbbell rows:
30kg x 10 reps x each side
32.5kg x 10 reps x each side
35kg x 10 reps x each side
Lateral raise:
10kg x 12 reps x 2 sets
Superset
Hammer curls:
10kg x 12 reps x 2 sets
Intensification Block
Week 2
Saturday: DE LOWER
SSB box squat:
90kg x 12 sets x 2 reps
Band deadlift:
triple looped purple band each side with 40kg bar weight x 8 singles
60kg with bands x 1
80kg with bands x 1
Lat pulldowns (underhand):
41kg x 12 reps
45kg x 12 reps
50kg x 12 reps
Cable pull through:
50kg x 12 reps
54kg x 12 reps
59kg x 12 reps
Intensification Block
Week 3
Monday: DE UPPER
Speed bench:
Worked up to 63kg with 32kg chains with fat gripz 8 sets x 3 reps
3-board press:
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
Pendlay Rows:
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps
75kg x 8 reps
Military press:
30kg x 10 reps
40kg x 10 reps
50kg x 10 reps
Face pulls:
60lbs x 20 reps x 2 sets
Superset
Rope triceps extensions:
60lbs x 20 reps x 2 sets
Intensification Block
Week 3
Tuesday: ME LOWER
Squat with chains:
32kg chains x 5 reps x 2 sets
40kg with chains x 5 reps x 2 sets
60kg with chains x 5 reps
80kg with chains x 5 reps
100kg with chains x 3 reps
110kg with chains x 1 rep
120kg with chains x 1 rep
130kg with chains x 1 rep
140kg with chains x 1 rep
Romanian deadlift:
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
V-bar lat pulldown:
41kg x 12 reps
50kg x 12 reps
59kg x 12 reps
Back extension:
15 reps x 3 sets
Superset
Hanging leg raises:
15 reps x 3 sets
Prowler sprints:
40kg x 3 sets of 25m x 1min breaks
Intensification Block
Week 3
Thursday: ME UPPER
Wide Grip Bench: (Pinky on rings)
40kg x 5
60kg x 5
80kg x 6
100kg x 6
Added a two board
110kg x 1
120kg x 1
130kg x 1
140kg x 1
Called it here, elbow was feeling a lil iffy
Dumbbell press: (palms facing each other)
20kg x 12
25kg x 12
30kg x 12
Wide grip lat row:
36kg x 12
41kg x 12
45kg x 12
Rear delt fly:
5kg x 12 reps x 3 sets
Superset
Fat grip hammer curls:
7.5kg x 12 reps x 3 sets
Intensification Block
Week 3
Friday: DE LOWER
Cambered squat: (purple band double looped at the top)
95kg x 10 sets x 2 reps
Sumo deadlift: (purple band triple looped)
60kg with bandsx 6 singles
80kg with bands x 1
100kg with bands x 1
Dumbbell romanian deadlift:
20kg x 15 reps
25kg x 15 reps
30kg x 15 reps
Lat pulldown:
45kg x 12 reps
50kg x 12 reps
55kg x 12 reps
Superset
Back extensions:
12 reps x 3 sets
Had a deload week this week. Went surfing, wakeboading, one day i did some band stuff and some stretching.
Then yesterday I got my Inzer single ply Trx Squat suit, Fusion deadlift suit and I will talk about my Rage-X now.
I went up to Johannesburg to a gym called Chaos Hardcore Barbell who are the top gym in my country with strongman and powerlifting teams. So got my 3 suits and basically had a training session on how to use a squat suit!!
Squat:
Bar x 10 reps
60kg x 6 reps
80kg x 6 reps
100kg x 5 reps
120kg x 3 reps —> Knee wraps on, semi tight
140kg x 1 rep
Suit on, straps down
160kg x 3 reps —> Knee wraps hell tight PR!!!
Straps up
175kg x 1 rep —> PR!!!
175kg x 1 rep ----> Better set up!
Awesome! My RAW PR is 170kg that I hit quite a few months ago and haven’t done any full rom traditional squats in a very long time and hitting a PR for 2 singles was mind blowing! We could of gone up a lot more but the guys who were coaching me suggested otherwise, they wanted me to hit a personal best then move on, focussing on technique instead!
Was an amazing experience to get into the suit, I will put pictures up next week of my suits and what my thighs look like! Looks like someone took a belt and beat me! But just the support and the way the suit makes you move and the PRESSURE! Jesus straps up felt like my head was gonna explode! Can’t wait to put my deadlift suit on this tuesday and give that thing a whirl!
Then we decided to try use my bench shirt which I knew was DAMN TIGHT but was told I just needed to work it in a little, so I worked up to 100kg for 2 reps RAW then proceeded to put the shirt on which went horribly! I could barely get the shoulder seem even over my shoulder and couldn’t move my arms at all! It was a size 46 so hopefully today the guys will get back to me and I can go up and get either a 48 or 50 or if they dont have in stock im gonna have to place an order and it will probably take like 2 months to get it, so if that happens then I am probably going to go buy a Slingshot and use that on my ME days but hopefully I can get a bigger shirt today!
But ja so far, loving single ply lifting!
