Meet prep 8 weeks
Accumulation Block
Week 2 of 8
Tuesday: ME LOWER
Straight bar good mornings:
bar x 15 reps
40kg x 5 reps
60kg x 5 reps
65kg x 5 reps
70kg x 5 reps
75kg x 5 reps
I suck at this exercise, but working on it
Dumbbell romanian deadlift:
25kg x 45 reps (25,20)
Front squat hold:
100kg x 30sec x 3 sets
Dumbbell hex hold:
7.5kg x 45sec
Prowler sprint:
20kg x 3 sets x 60m x 1min break between sets
Meet prep 8 weeks
Accumulation Block
Week 2 of 8
Thursday: ME UPPER
Fat Gip 2 board press:
60kg x 5 reps x 2 sets
add board
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 3 reps
add shirt
120kg x 5 reps
140kg x 3 reps
160kg x 1 rep PR!!
Shirt felt better than monday, 160kg wasn’t my max, was meant to go for 3 reps but misjudged the weight of 160kg. My point with the shirt is to add some extra technique work in after my ME movement for this week and next. After that will be 3 weeks intensification which is just solidly shirt work.
Ez bar skull crushers:
20kg x 45 reps
Fat grip dumbbell rows:
25kg x 45 reps each side
Forearms were destroyed after this!
Ez bar curls:
20kg x 45 reps
Triceps rope extensions:
50lbs x 45 reps
Just want to get more triceps work in, really get these puppies bigger and stronger!
Meet prep 8 weeks
Accumulation Block
Week 2 of 8
Friday: DE LOWER
Box squats:
90kg x 20 sets x 2 reps in: 11min 19sec
Thats 3min better than last week!!! GPP increasing, yeah! 
Deadlifts:
110kg x 10 singles
Back extensions:
Purple band and 5kg medicine ball x 15 reps x 3 sets
Planks:
Bw x 30sec x 3 sets
Crunches:
25 reps x 3 sets
Meet prep 8 weeks
Accumulation Block
Week 3 of 8
Monday: DE UPPER
Dumbbell press:
25kg x 60 reps
Dumbbell rolling extensions:
10kg x 60 reps
Barbell row:
40kg x 60 reps
Face pulls:
13.5kg x 60 reps
Circuit: 3 rounds
Dumbbell shrugs: 30kg x 15 reps
Hammer curls: 10kg x 15 reps
Reverse fly: 5kg x 15 reps
Later on:
More foam rolling
100 band pull aparts
100 band face pulls
Meet prep 8 weeks
Accumulation Block
Week 3 of 8
Tuesday: ME LOWER
Squat:
bar x 10 reps
60kg x 10 reps (explosive as hell)
80kg x 5 reps (still rocketing up)
100kg x 5 reps (still explosive)
120kg x 3 reps (reps a little slower)
Wraps and belt
140kg x 1 rep (easy)
160kg x 1 rep (RPE 8.5)
Stopped at 160kg as I had a long ass weekend, felt like shit and didn’t want to push it heavier, 160kg is 10kg off my best with just wraps and a belt, so felt pretty good!
Dumbbell RDL:
25kg x 60 reps (20,20,20)
Front squat hold:
100kg x 30sec x 3 sets
Hex hold:
7.5kg x 1min straight
Prowler sprints:
40kg x 60m x 3 sets x 2min rest between sets
Meet prep 8 weeks
Accumulation Block
Week 3 of 8
Thursday:
Two board bench:
60kg x 10 reps
60kg x 5 reps (got my set up better)
added two board
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
added shirt (lost some weight so its a bit loose, gaining weight back slowly but surely!)
140kg x 3 reps x 3 sets
Reason I did this was that I did not feel like maxing out today and thought about it, but no one was in the gym and didn’t have any spotters so just thought be smart. Get some work in the shirt, technique stuff.
Skull crushers:
20kg x 60 reps
Dumbbell rows:
25kg x 60 reps
Ez curls:
20kg x 60 reps
Triceps rope extensions:
50lbs x 60 reps
Meet prep 8 weeks
Accumulation Block
Week 3 of 8
Friday: DE LOWER
Took it easy today, felt like ass!
Box squat: parallel
60kg x 5 reps
80kg x 5 reps
100kg x 2 reps x 6 sets
Conventional deadlift:
70kg x 5 reps
110kg x 5 reps
130kg x 1 rep
150kg x 1 rep
170kg x 1 rep
Felt like working up to something heavy-ish
Back extensions:
Purple band with a 5kg med ball x 15 reps x 3 sets
Plank:
3 x 30sec
Meet prep 8 weeks
Transmutation Block
Week 4 of 8
Monday: Deadlift
Suit on, straps down
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
Straps up
160kg x 3 reps
180kg (85%) x 3 sets x 3 reps
160kg (75%) x 3 sets x 4 reps
Romanian deadlift:
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
120kg x 2 reps —> Lower back and grip was FRIED after deadlifts, increase in volume really got me shot. So called it there! Didn’t want to risk injury trying to get 8 reps. Next week should hit it for 8 reps, just not used to high rep deads so body was shocked.
Chest supported row:
30kg x 10 reps
40kg x 10 reps
50kg x 10 reps
Back extensions:
BW x 15 reps x 3 sets
Plank:
3 x 30sec
Meet prep 8 weeks
Transmutation Block
Week 4 of 8
Wednesday: Bench
Felt so fucking sore from deadlifts on monday, didn’t have power and just felt like ass. One of those days. Also trained with a team for the first time so also threw me off a bit. But what I did find out is where I am weak in my shirt which is right at lockout and its from flaring way to early. So next week going to work 2 board for tripples, doubles and singles to hammer that weakpoint. Weak after drop to a one board and do the same.
Bench:
bar x some with a foam roller under arch
60kg x 5 reps x 2 sets
80kg x 5 reps
100kg x 5 reps
120kg x 2 reps
Added shirt
140kg x 1 to touch
145kg x 1 to touch
150kg x 4 singles… elbows were flaring stopping the bar near lockout, 1 or 2 might have been 100% bar really tried to work on technique.
After about an hour and a half we moved on to some assistance stuff.
Barbell floor press: Elbows in working on keeping tight during descending and pushing the bar up
30kg x 3 sets x 20 reps
Chin ups: Working on upper back tightness in set up
Bw x 3 sets x 5 reps
Straight arm bar pulldowns: Working on pulling the bar out
15kg x 3 sets x 8 reps
Meet prep 8 weeks
Transmutation Block
Week 4 of 8
Squats:
Suit on, straps down
60kg x 5 reps x 2 sets
100kg x 5 reps
120kg x 5 reps
Belt on
140kg x 5 reps —> Up to hear the bar was flying up
160kg x 3 reps —> Still fast!
Straps up, knee wraps
180kg x 3 reps x 3 sets —> Felt good, just getting use to hitting depth with a weight that I would put at like RPE 8.5
Straps down
140kg x 3 reps x 3 sets —> Just to get some more volume in. Work in the suit more.
Front squat:
60kg x 8 reps
80kg x 8 reps
100kg x 4 reps
By now I was overs, so exhausted
Chest supported row:
30kg x 12 reps
40kg x 12 reps
45kg x 12 reps
Back extensions:
10kg x 15 reps x 3 sets
KB sit up:
10 reps (5 each side) x 3 sets
Meet prep 8 weeks
Transmutation Block
Week 4 of 8
Saturday: Bench assistance
Was meant to do some bored work today, working on volume for amy lockout but no one could make it to the gym with me and just thought fuck it skip the boards today. Should of tied a band over the boards and been a man but I’ll keep that for next week then because full ROM fucked my elbows today! Not cool! But will ice and sauna tonight!
Bench:
60kg x 5 reps x 2 sets
80kg x 5 reps
100kg x 5 reps
110kg x 3 reps
120kg x 3 singles. Felt nice and light but elbow was paining so stopped here.
Ez skull crusher:
25kg x 12 reps
30kg x 12 reps
35kg x 12 reps
Barbell row:
60kg x 12 reps
70kg x 10 reps
80kg x 10 reps
Rear delt raises:
5kg x 12 reps
10kg x 12 reps x 2 sets
In the accumulation block I focussed on high reps, isolation exercises. This block is about compound movements, low reps and hitting just specific weaknesses. After the meet will hit accumulation again and focus on lagging muscles but for now its about building the lifts as best I can.
Meet prep 8 weeks
Transmutation Block
Week 5 of 8
Getting closer!!!
Monday: Deadlifts
Deadlift:
suit on straps down
60kg x 5 reps —> felt like nothing in my hands
100kg x 5 reps
140kg x 5 reps —> popping up like a BAAAWS
Straps up, belt on
170kg x 1 rep —> Aint nothin but a thaaang
185kg x 2 sets x 2 reps
185kg x 2 sets x 1 rep
My intention was to hit 3 sets x 2 reps for a total of 6 reps with 85%+ with my deadlifts but NO CHALK made my hands slip like a fish. Hands were bleeding and fucked after this but got my 6 reps and they were really easy. No trouble what so ever, feeling goooood!!!
Romanian deadlift:
Double overhand grip
60kg x 12 reps
80kg x 12 reps
100kg x 12 reps —> Grip was getting owned here! Need chalk next time for sure!
Back extensions:
10kg x 15 reps x 3 sets
Chest supported row:
30kg x 15 reps x 3 sets —> Really focussed on squeezing my back with higher reps to fatigue it. Jumped in between sets of these two bodybuilder/fitness guys at the gym so kept the same weight as them. Grip was owned so kept it light
Plank:
BW x 30sex x 3 sets
Overall a nice good session. Deadlifts felt better than last week, just next week gonna have some chalk for sure. Going to sauna and ice up later my lower back and elbows.
Meet prep 8 weeks
Transmutation Block
Week 5 of 8
Wednesday: Bench
Bench:
bar x 10 reps
60kg x 5 reps x 2 sets
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
Wraps on
120kg x 3 reps
Shirt on --------------------> Used a Titan F6 instead of my Inzer Rage-X
120kg x 1 reps —> No touch, good lift though
130kg x 1 rep —> Touched!
135kg x 1 rep
140kg x 1 rep —> Strong, felt good on this but my elbows were fucking me up a bit
150kg x 1 rep —> Felt good
Add 2 board
160kg x 1 rep x 2 sets —> Wanted to work on some boards, give the elbow a break
Reason I used the Titan F6 is that my Inzer Rage-X is about 2 sizes too big for me, its tough material makes it hard to touch and because of the bigger size throws my form off a bit. So going to use the F6 I got from a training partner for this upcoming meet. Try to keep adding size and bodyweight and should get into the Inzer for june/august meet!
Incline press: Close grip
40kg x 12 reps
60kg x 12 reps
80kg x 12 reps
100kg x 3 reps —> Just had nothing left. Benching too an hour and a half to do so was owned by now
Lat pulldown:
50kg x 12 reps
60kg x 12 reps
70kg x 10 reps
One arm dumbbell overhead press:
25kg x 6 reps each side
30kg x 6 reps each side
35kg x 6 reps right side, 5 reps left side
This is probably one of my most favourite exercises to do. Started doing them again to get my shoulder strength back up, work on uni-lateral arm strength and get my upper back strong.
Meet prep 8 weeks
Transmutation block
Week 5 of 8
Friday: Squats
Squat:
Suit on, straps down
bar x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
belt on
140kg x 3 reps
160kg x 3 reps
straps up
185kg x 3 singles
I was meant to do 3 sets of doubles but had, no mental energy, felt week, no training partners and just wasn’t amped at all. So just did 3 singles and they felt pretty good.
Straps down, belt on
150kg x 3 sets x 4 reps
Front squat:
60kg x 6 reps
80kg x 6 reps
100kg x 3 reps —> Gassed myself, just felt off today, so did 3 reps and called it an end for this
Back extensions:
15kg x 15 reps x 3 sets
Superset
Hanging leg raise:
15 reps x 3 sets
Chest supported row:
40kg x 15 reps x 3 sets
Meet prep 8 weeks
Transmutation Block
Week 5 of 8
Sunday: Bench assistance
Bench:
Bar x a bunch
60kg x 5 reps
80kg x 5 reps
Add 2 board:
100kg x 5 reps
120kg x 3 sets x 5 reps
Palm facing in dumbbell press:
25kg x 12 reps
30kg x 12 reps
35kg x 12 reps
Barbell row:
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
Push press:
50kg x 8 reps
60kg x 8 reps
70kg x 6 reps
Meet prep 8 weeks
Transmutation Block
Week 6 of 8
Monday: Deadlift
Deadlift:
Suit on, straps down
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
Belt on
160kg x 1 rep
180kg x 1 rep
190kg x 1 rep
Straps up
200kg x 1 rep x 4 sets
Straps down
140kg x 4 reps x 4 sets
Romanian deadlift: Double overhand grip
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
Chest-supported row:
30kg x 8 reps
40kg x 8 reps
50kg x 8 reps
Back extensions:
20kg x 15 reps x 3 sets
Felt really good today during the training session. Beforehand was feeling rundown but started feeling great during the deadlifts. Got the rage out, let the demons outa me!!!
Meet prep 8 Weeks
Transmutation Blcok
Wednesday: Bench
Bench:
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps x 2 sets
2-Board
120kg x 3 reps
130kg x 3 reps
Shirt on
130kg x 1 rep
140kg x 1 rep
150kg x 1 rep
160kg x 1 rep
170kg x 0
Remove board
130kg x 3 reps x 2 sets to touch
Floor press:
60kg x 10 reps
80kg x 10 reps
90kg x 10 reps
Lat pulldown:
50kg x 12 reps
60kg x 12 reps
70kg x 12 reps
One arm overhead dumbbell press:
25kg x 6 reps each side x 3 sets
Meet prep 8 weeks
Week 7 of 8
Monday: Deadlift
70% and suit on, straps up
155kg x 6 sets x 3 reps
RDL:
60kg x 15 reps x 3 sets
Back extensions:
BW x 15 reps x 3 sets
Plank:
BW x 30sec x 3 sets
Taking it easy this week. Working the suits, keeping assistance light. Next week just stay at 50% for a couple of reps, lots of stretching, eccentric work.
Wednesday: Bench
Bench:
bar x 5 reps x 2 sets
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
110kg x 3 reps
120kg x 3 reps
Shirt on
130kg x 3 reps
2 board
140kg x 3 reps
150kg x 2 reps
Floor press:
60kg x 10 reps x 3 sets
Lat pulldown:
50kg x 12 reps x 3 sets
Single arm overhead press:
15kg x 10 reps x 3 sets each arm
Tuesday: Deadlift
Sumo deadlift:
40kg with 30kg chains x 5 reps
60kg with 30kg chains x 5 reps x 2 sets
80kg with 30kg chains x 3 reps
100kg with 30kg chains x 3 reps
120kg with 30kg chains x 3 reps
140kg with 30kg chains x 1 rep
150kg with 30kg chains x 1 rep
add belt
160kg with 30kg chains x 1 rep
170kg with 30kg chains x 1 rep
Snatch grip RDL:
60kg x 12 reps
80kg x 12 reps
90kg x 6 reps
Cable pull through:
60lbs x 12 reps
80lbs x 12 reps
100lbs x 12 reps
Palloff press:
40lbs x 8 reps each side
50lbs x 8 reps each side
60lbs x 8 reps each side
Prowler sprint:
40kg x 60m x 2 sets