Intensification Block
Week 1
Monday: DE UPPER
Ascending load training cycle with bands
Purple bands were double looped at the bottom amd top so about 40-50lbs tension at the top
30% 42kg x 2 sets x 3 reps
34% 47kg x 2 sets x 3 reps
37% 52kg x 2 sets x 3 reps
40% 56kg x 2 sets x 3 reps
Close grip bench press:
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps —> wrist wraps added
110kg x 6 reps —> PR!
Barbell row:
40kg x 8 reps
60kg x 8 reps
70kg x 8 reps
80kg x 8 reps
Double dumbbell overhead press:
15kg x 8 reps
20k x 8 reps
25kg x 8 reps
Intensification Block
Week 1
Tuesday: ME LOWER
Squat with chains:
Chains = 32kg
Bar with chains x 5 x 2 sets
40kg with 32kg chains x 5 reps
60kg with 32kg chains x 5 reps
80kg with 32kg chains x 5 reps
100kg with 32kg chains x 5 reps
Added suit straps down and knee wraps
120kg with 32kg chains x 1 rep
140kg with 32kg chains x 1 rep
Straps up and belt
160kg with 32kg chains x 1 rep —>PR!
170kg with 32kg chain x 1 rep —> PR!
180kg with 32kg chain x 1 rep —> PR! so 210kg at the top! (462lbs)
140kg with 32kg chains x 2 reps —> Wanted to hit a couple of reps here but on the second rep I was so tired from squating for 1.5 hours already that my left leg was caving in bad so called it a day.
210kg (462lbs) was not my max but I was so fried from taking such small jumps, the heat and the pressure from the suit as well as wrapping my own knees every set that I called it there. Felt good, felt strong on the Raw squats too! Good power, just got to work on my bar placement, its about 2 inches to the right of the middle which when corrected I feel stronger, just something I got to work on now.
Dumbbell romanian deadlift:
25kg x 12 reps
30kg x 12 reps
35kg x 12 reps
Lat pulldown:
45kg x 10 reps
50kg x 10 reps
55kg x 10 reps
Back extension:
12 reps x 3 sets
Superset
Ab bridge:
3 x 30sec
Wednesday: Recovery
Did some foam rolling, lacrose ball rolling and stretching for about 20-30min. Then iced my elbows, knees and chest while watching tv later on. Trying to ice and stretch and roll on my off days as much as possible
Intensification Block
Thursday: ME UPPER
Floor press:
Elbows were giving me a lot of pain today so went up to as much as I could
Pinky on the rings
Paused the bar for 3 seconds on the floor
bar x 5 x 2 sets
60kg x 5 x 2 sets
80kg x 5 reps
100kg x 5 reps
Stopped pausing for 3 seconds
120kg x 1 rep
130kg x 1 rep
100kg x 8 reps
Dumbbell press:
25kg x 10 reps
30kg x 10 reps
35kg x 10 reps
Triceps rope extensions:
60lbs x 12 reps
70lbs x 12 reps
80lbs x 12 reps
Close grip cable row:
27kg x 12 reps
36kg x 12 reps
45kg x 12 reps
Circuit on weakpoints:
Shoulder lateral raise: 7.5kg x 10 reps x 3 sets
Fat grip hammer curls: 7.5kg x 12 reps x 3 sets
Rope face pulls: 30lbs x 15 reps x 3 sets
All in all got some good work done, hit my pressing muscles hard and basically focused on isolation movements. Did a circuit on weakpoints to get more done in less time.
Intensification Block
Week 1
Friday: DE LOWER
Box squats with chains:
Chains = 32kg chains
bar with chains x 5 reps
40kg with chains x 5 reps
60kg with chains x 5 reps
Suit on straps down
80kg with chains x 8 sets x 2 reps
Sumo deadlift:
Suit on straps down
70kg x 3 reps x 2 sets
110kg x 6 singles
straps up
150kg x 1 rep
170kg x 1 rep
190kg x 1 rep —> Conventional
170kg x 1 rep —> Sumo
Cable pull through’s:
50kg x 12 reps
55kg x 12 reps
60kg x 12 reps
Close grip lat pulldowns:
35kg x 12 reps
45kg x 12 reps
55kg x 12 reps
Back extensions:
5kg medicine ball x 12 reps x 3 sets
Superset
Abdominal crunches:
Bw x 25 reps x 3 sets
Squats went awesome today, really felt the suit popping off the box and was a good 8 sets, I am not doing the usual 12 sets, 12 sets, 10 sets usual westside split because of my elbow pain, so I am doing 8, 8, 6 sets over 3 weeks.
The deadlifts was fucking hard as the suit was damn tight and learning how to sit in it was a nightmare, straps up was just murderous but what I am going to do now is continue sumo lifting on my DE days, not work up and just practise sittig back into the lifts. Going to pull a heavy chain session this tuesday and work on straining and sitting in it.
Intensification Block
Week 2
Monday: DE UPPER
Speed bench:
Purple bands
47kg x 2 sets x 3 reps
52kg x 2 sets x 3 reps
56kg x 2 sets x 3 reps
60kg x 2 sets x 3 reps
3 Board wide grip press:
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps —> Wrist wraps on
130kg x 5 reps —> PR!!!
Barbell row:
60kg x 10 reps
70kg x 10 reps
80kg x 10 reps (pendlay style) —> PR!!
Military press:
40kg x 8 reps
50kg x 8 reps
55kg x 8 reps
Was a nice hard session, was amped, music blasting in my headphones and lost my mind on the 3 board press, was just using pure anger and just felt really good afterwards!!
Intensification Block
Week 2
Tuesday: ME LOWER
Warm up:
Foam roll whole body
Bodyweight mobility: Knee ups, chicken walks, hip circles, ankle pushes, kneeling hip mobilizers
Band capsule flossing both legs
Box jumps x 3 reps, kneeling reactive box jumps x 3 reps
Band leg curls: 25 reps x 2 sets
Standing cable crunches: 70lbs x 25 reps x 2 sets
Slight cambered bar squat:
Bar x 10 reps
60kg x 10 reps
80kg x 5 reps
100kg x 5 reps
120kg x 1 rep
Suit on straps down, knee wraps, belt added
140kg x 1 rep
160kg x 1 rep
180kg x 1 rep —> PR!! (EASY!)
140kg x 5 reps
Olympic front squat:
Bar x 6 reps
60kg x 6 reps
80kg x 6 reps
100kg x 4 reps —> PR!
Lat pulldown:
50kg x 10 reps
59kg x 10 reps
63kg x 8 reps
Back extensions:
5kg medicine ball x 15 reps x 3 sets
Band side bends:
Red band x 10 reps x 3 sets each side
Really was fried after yeterday’s session and I knew I had my first day of college today so didn’t sleep that great at all. So downed a Monster and got to work. My goal was to at least hit 180kg (40lbs) with straps down on my suit which I did, went up eaaaaasy! So I got my goal, dropped the weight and focussed a few reps on technique and wanted to hit my assistance work hard.
My goal is to get use to the hole of the suit when at the bottom which is getting easier, the 180kg went up eally easy, if I pushed it I think I could of got 200kg (440lbs) but that would of compromised my assitance work as I was running out of time before class.
Good session!!!
Intensification Block
Week 2
Thursday: ME UPPER
Reverse band bench:
About 40kg deload at the bottom and bands almost loose at lockout
40kg x 10
80kg x 5
120kg x 5
140kg x 1
150kg x 1
Was feeling like shit so left it here
Dumbbell neutral press against red band:
17.5kg x 10 reps
22.5kg x 10 reps
27.5kg x 10 reps
Dumbbell rows:
30kg x 10 reps each side
32.5kg x 10 reps each side
35kg x 10 reps each side
Circuit:
Rope triceps extensions: 60lbs x 15 reps x 3 sets
Fat grip hammer curls: 7.5kg x 15 reps x 3 sets
Rope face pulls: 40lbs x 15 reps x 3 sets
Felt like ass today, been a long week since college started and too much caffiene making me get dumped each morning! Dumbbell rows felt good at least but bench was just shit, least I got some work in today and got a nice PUMP the assistance work haha!
Intensification Block
Week 2
Friday: DE LOWER
Speed squats:
Chains = 32kg
Suit on straps down
90kg x 8 sets x 2 reps
Deadlifts:
Conventional
Suit on straps down
120kg x 8 singles
Back extensions:
8kg x 15 reps x 3 sets
Close grip lat pulldowns:
50kg x 12 reps
55kg x 12 reps
60kg x 12 reps
Intensification Block
Week 3
Monday: DE UPPER
Band bench:
55kg x 2 sets x 3 reps
60kg x 2 sets x 3 reps
65kg x 2 sets x 3 reps
70kg x 2 sets x 3 reps
2-Board Close Grip Press:
70kg x 5 reps
90kg x 5 reps
110kg x 5 reps
120kg x 5 reps
Underhand barbell row:
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
Log press:
40kg x 8 reps
50kg x 3 sets x 8 reps
Intensification Block
Week 3
Tuesday: ME LOWER
Squats with chains:
Chains: 32kg
Bar with chains x 10 reps
60kg with chains x 5 reps
80kg with chains x 5 reps
100kg with chains x 3 reps
Suit on straps down
140kg with chains x 1 rep
Straps up
160kg with chains x 1 rep
180kg with chains x 1 rep —> 210kg (462lbs) at the top
140kg with chains x 5 reps
Front squats:
60kg x 8 reps
70kg x 8 reps
80kg x 8 reps
Straight arm lat pulldown:
18kg x 12 reps
22.5kg x 12 reps
27kg x 12 reps
Back extenions:
Purple band 10kg Medicine ball x 15 reps x 3 sets
Hanging leg raises:
BW x 15 reps x 3 sets
Felt like ass coming into gym today and with straps up on the suit I struggle to get my upper back tight, its way easier with straps down to squat in the suit. So I am going to deload next week, then hit 4 weeks of accumulation and really hammer my:
- Upper back
- Prowler GPP
- Squat and dead GPP
- No barbell pressing
Intensification Block
Week 3
Thursday: ME UPPER
2 board press with chains:
Chains = 32kg
chains 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 5 reps
110kg with chains x 3 reps
120kg with chains x 2 reps
Elbow was fucking saw so stopped it here, power felt good
Dumbbell press with red bands accomodating resistance:
20kg x 12 reps
25kg x 12 reps
30kg x 12 reps
Dumbbell row:
30kg x 10 reps
35kg x 10 reps
40kg x 10 reps
Felt strong on these
Swole circuit:
Triceps rope extesion: 70lbs x 15 reps x 3 sets
Dumbbell lateral raisae: 10kg x 10 reps x 3 sets
Alternating dumbbell curl: 10kg x 10 reps x 3 sets
Intensification Block
Week 3
Friday: DE LOWER
Box squat with chains:
Chains weigh 32kg
Suit on, strap down
Chains x 5 reps
60kg with chains x 5 reps
80kg with chains x 3 reps
100kg with chains x 6 sets x 2 reps
Conventional Pulls:
Suit on, straps down
70kg x 5 reps
130kg x 4 singles
Straps up
140kg x 6 singles
Romanian deadlifts:
70kg x 12 reps
90kg x 12 reps
100kg x 12 reps
Close grip cable row:
32kg x 15 reps
36kg x 15 reps
40kg x 15 reps
Planks:
30sec x 3 sets x 30sec breaks
Crunches:
25 reps x 3 sets
Decided to take a week off for a deload. Im gong to focus on foam rolling, band mobility, bodyweight mobility, I got these anti-inflammatory pad things Im gonna use and ice my elbows, knees and back and sauna at least 3 times this week. Week of this, taking it easy then going to hit:
- 3 weeks of accumulation:
- Focus on Squat/deadlift Gpp
- Prowler work
- Bi-lateral, glute and good mornings
- Lots of pulling exercises on Upper days
Meet prep 8 weeks
Accumulation Block
Week 1
Monday: DE UPPER
Dumbbell bench:
25kg x 30 reps (20,10)
Lying triceps extensions:
10kg each hand x 30 reps (20,10)
Barbell row:
40kg x 30 reps (20,10)
Circuit:
Shrugs
30kg x 15 reps x 3 sets
Hammer curls
10kg x 5 reps x 3 sets
Rear delt raises
5kg x 15 reps x 3 sets
Later on:
Purple band pull aparts:
25 reps x 4 sets = 100 reps
Purple band face pulls:
25reps x 4 sets = 100 reps
Meet prep 8 weeks
Accumulation Block
Week 1 of 8
Tuesday: ME LOWER
Squat to suspended chains: (Pause at the bottom for a 2 count)
bar x 10
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 3 reps —> touch and then go
Dumbbell RDL:
25kg x 30 reps (20,10)
Front squat holds:
100kg x 30sec x 3 sets
Hex hold:
7.5kg x 30sec
Prowler drags:
20kg x 60m x 3 sets
Meet prep 8 weeks
Accumulation Block
Week 1 of 8
Wednesday:
Soft tissue rolling
100 band pull aparts
100 band face pulls
Thursday: ME UPPER
Fat gripz bench press:
bar x 15 reps
60kg x 5 reps
80kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
Fat bar skull crusher:
20kg x 30 reps
Fat gripz dumbbell row:
25kg x 30 reps each side
Circuit: 3 sets
Side raises: 7.5kg x 15 reps
Fat bar curl: 20kg x 15 reps
Thumbs up rear delt raise: 2.5kg x 15 reps
Later on:
Soft tissue rolling
100 band pull aparts
100 band face pulls
Meet prep 8 weeks
Accumulation Block
Week 1 of 8
Friday: DE LOWER
Box squat:
50% x 20 sets x 2 reps
90kg x 20 sets x 2 reps in: 14min 19sec
Died here, just hell on earth! Awesome though!
Deadlift: Conventional
70kg x 5 reps
110kg x 1 rep
120kg x 8 singles
Back extensions:
purple band and a 5kg medicine ball
15 reps x 3 sets
Planks:
30sec x 3 sets
Meet prep 8 weeks
Accumulation Block
Week 2 of *
Monday: DE UPPER
Dumbbell press:
25kg x 45 reps
Lying triceps extensions:
10kg x 45 reps
Barbell row:
40kg x 45 reps
Face pulls:
13.5kg x 45 reps
Circuit: 3 rounds
Dumbbell shrugs: 30kg x 15 reps
Hammer curls: 10kg x 15 reps
Reverse flies: 5kg x 15 reps
Later on:
These two powerlifters came to train at the gym I work at, they offered to help me with my bench shirt to use it for the first time. It is the accumulation block but didn’t want to miss out on the opportunity to bench with these okes!!!
First time in bench shirt:
60kg x 5 reps x 3 sets
80kg x 5 reps
Shirt on:
100kg x 3 reps —> No touching
110kg x 3 reps —> Touched last one
120kg x 1 rep
130k x 1 rep
140kg x 3 singles —> All touched
150kg x 2 singles —> Touched
I was given a sligt help every now and then from the spotting because I was touching WAY too low and fucking up the bar path. The pressure was just insane!!! Felt like my nose was exploding out my ass! But it was cool to learn the shirt, my arms are cut to shit! Awesome!!