Monday: ME Lower
Squat with chains:
Chains weigh 30kg
Bar/30kg x 5 reps x 2 sets
40kg/30kg x 5 reps
60kg/30kg x 5 reps
100kg/30kg x 5 reps
110kg/30kg x 3 reps
120kg/30kg x 1 rep
130kg/30kg x 1 rep
140kg/30kg x 1 rep (170kg at the top)
Front squat:
60kg x 6 reps
80kg x 6 reps
90kg x 6 reps
Back extensions:
10kg Medicine ball x 15 reps x 3 sets
Standing band crunches:
Blue ban x 10 reps/side x 3 sets
Tuesday: Extra Workout
Foam rolling
Band traction on legs
Jumps:
Jumps to box x 3 reps
Reactive jumps to box x 3 reps
Seated box jumps x 3 reps x 2 sets
Prowler drag:
Harness around chest
60kg x 60m
100kg x 60m
120kg x 60m
Leg pump and heart exploding after this, but was awesome!
Band pull through:
Green band x 15 reps x 3 sets
Band good morning:
Black band x 15 reps x 3 sets
Wednesday: ME Upper
2 Board press:
60kg x 8 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
add 2 board
all reps done with a 2sec pause and pause after unracking and racking
110kg x 3 reps
115kg x 3 reps
120kg x 3 reps
125kg x 3 reps
130kg x 3 reps
Incline dumbbell neutral press:
25kg x 12 reps
30kg x 10 reps
35kg x 7 reps
Close grip D handle pulldowns:
All reps were done with a pause at peak contraction
30kg x 12 reps
35kg x 12 reps
40kg x 12 reps
Hammer curl:
10kg x 10 reps x 3 sets
Superset
Lateral raises:
7.5kg x 10 reps x 3 sets
Thursday: Extra Workout
Kettlebell Bench:
40kg x 15 reps
44kg x 15 reps
48kg x 15 reps
Overhead Yoke Walk:
40kg x 60m
60kg x 30m x 4 sets
Band pull aparts:
purple band x 25 reps x 4 sets
Band face pulls:
red band x 15 reps x 3 sets
Band triceps extensions:
purple band x 25 reps x 4 sets
Friday: DE Lower
Probably one of the most intense workouts of my life, just channelled some ungodly rage into everything today, was like lightening on every set and every rep
Speed squats:
Blue bands
60kg x 5 reps
80kg x 2 reps
55% - 93kg x 12 sets x 3 reps
Speed deadlifts:
30kg of chains
Sumo stance
60kg x 5 reps
60kg/30 x 5 reps
80kg/30 x 3 reps
100kg/30 x 3 reps
55% - 115kg/30 x 10 singles
Snatch grip romanian deadlift:
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 3 reps
Dumbbell RDL with a shrug at the top:
25kg x 12 reps
30kg x 12 reps
35kg x 12 reps
Reverse hyper:
I just do it on a back extension macbine
BW x 15 reps x 3 sets
Suitcase deadlift:
40kg x 5 reps each side
60kg x 5 reps each side x 2 sets
Saturday: DE Upper
Yesterday definately took it out of me but pushed through this workout
Speed bench:
Pins set a few inches off chest
Chains 30kg
40kg/30 x 3 reps
60kg/30 x 3 reps
60% - 85kg/30 x 8 sets x 3 reps changing grip ever 2-3 sets
Floor press with chains:
60kg/30 x 8 reps
add one chain per side x 8 reps
add one chain per side x 8 reps
add one chain per side x 8 reps
Top weight was probably around 110kg I think
Log press:
40kg x 12 reps
50kg x 8 reps
60kg x 4, 2 reps
Pendlay row:
60kg x 12 reps x 3 sets
Pooped.
Tuesday: ME Lower
Chain squat with bands:
30kg chains at the top
Double looped red band at the top (15-20kg - tension)
bar/30/15 x 5 reps x 3 sets
40kg/30/15 x 5 reps
60kg/30/15 x 5 reps
80kg/30/15 x 5 reps
100kg/30/15 x 5 reps
110kg/30/15 x 3 reps
115kg/30/15 x 3 reps
120kg/30/15 x 1 rep
125kg/30/15 x 1 rep
130kg/30/15 x 1 rep
Front squat:
60kg x 6 reps
80kg x 6 reps
100kg x 3 reps
Zercher good morning:
40kg x 12 reps
60kg x 12 reps x 3 sets
Back extensions:
10kg medicine ball x 15 reps x 3 sets
Blue band pull downs:
10 reps/s x 3 sets
Superset
Hanging leg raises
15 reps x 3 sets
Wednesday: ME Upper
Chain bench with bands:
Chain: 30kg at top
Double looped red band at top and 2 pegs at bottom (20kg -)
Bar/30/20 x 5 reps x 2 sets
40kg/30/20 x 5 reps
60kg/30/20 x 5 reps
80kg/30/20 x 5 reps
100kg/30/20 x 3 reps
105kg/30/20 x 3 reps
110kg/30/20 x 1 rep
120kg/30/20 x 1 rep
130kg/30/20 x 1 rep
Incline dumbbell press:
25kg x 8 reps
30kg x 8 reps
35kg x 8 reps
Triceps pressdown:
30kg x 12 reps
35kg x 12 reps
40kg x 12 reps
Lat pulldown:
50kg x 12 reps
55kg x 12 reps
60kg x 12 reps
Lateral raises:
7.5kg x 12 reps x 3 sets
Superset
Dumbbell hammer curls:
10kg x 10 reps x 3 sets
Fat bar Ez curls:
20kg x 15 reps x 2 sets
Superset
Fat bar Ez reverse curls:
20kg x 15 reps x 2 sets
I’ve been lurking for a while but I thought I’d finally step up and offer the best of luck for your competition in July.
Thanks for the wishes dude! Hope it goes well myself!
Saturday: DE Lower Upper
Had to skip yesterday due to car issues and wont be able to train tomorrow so had to combine some training today at a commercial gym.
Bench:
60kg x 10 reps
80kg x 5 reps
100kg x 3 reps x 8 sets
Sumo deadlift:
60kg x 5 reps
100kg x 5 reps
140kg x 1 rep x 6 singles
Box squat:
60kg x 3 reps
80kg x 2 reps
100kg x 2 reps
140kg x 2 reps x 10 sets
Basically just did all my speed stuff with heavier bar weight due to being in virgin active. So this coming week I’m going to deload. So lots of eating, foam rolling, band work and prowler!
Deload week
Monday: Squats
Raw squats:
bar x 15 reps
60kg x 5 reps x 2 sets
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
130kg x 3 reps
140kg x 1 rep
Called it there, had just written an exam and just wanted to get a bit of bar on the weight and feel some fight!
Front squat:
60kg x 10 reps x 3 sets
2 sets of this circuit:
Back extensions: 15 reps
Glute bridge: 15 reps
Hanging bent leg raises: 15 reps
Deload week
Wednesday: Bench
Wide grip bench:
bar x 15 reps
60kg x 6 reps x 2 sets
80kg x 6 reps
90kg x 6 reps
100kg x 6 reps
110kg x 6 reps
120kg x 4 reps
Dumbbell press:
Slow and controlled
25kg x 10 reps x 3 sets
Triceps rope extensions:
35kg x 15 reps x 3 sets
Wide grip lat pulldown:
50kg x 15 reps x 3 sets
Gun circuit: 3 sets of
Fat bar Ez barbell curl: 20kg x 10 reps
Fat bar swiss press: 20kg x 10 reps
Fat bar Ez reverse barbell curl: 20kg x 10 reps
Deload week
Friday: Deadlifts
Conventional deadlift:
Superset 3 box jumps after each set
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
180kg x 3 reps
Snatch grip romanian deadlift:
60kg x 10 reps x 3 sets
Dumbbell romanian deadlift into a shrug:
30kg x 10 reps x 3 sets
Bodyweight reverse hyper on backextension machine:
BW x 15 reps x 3 sets
Ab wheel rollouts:
8 reps x 3 sets
3 weeks till meet
Monday: ME Lower
Concentric slight cambered bar good morning:
Bar was set so that I was almost parallel with my back flat
bar x 5 reps
60kg x 5 reps x 2 sets
80kg x 5 reps
90kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
belt on
130kg x 3 reps —> PR!
140kg x 3 reps —> PR!
Pin front squat with slight cambered bar:
Bar was set so that I was ATG in the hole
60kg x 6 reps
80kg x 6 reps
90kg x 4 reps —> Was smoked, should of tried to get 2 more reps but lower back was gone by here
Zercher good morning with slight cambered bar:
60kg x 10 reps x 3 sets
Bodyweight reverse hypers:
BW x 15 reps x 2 sets
Superset
Hanging leg raises:
Bw x 15 reps x 2 sets
Started Carb Back Loading today too! Which suprisingly felt like I had tons of energy today, everything felt great and I hit some PR’s and got a great workout in despite the below 30g carbs. After training slammed some carbs down though!
Morning: Black coffee, coconut oil
Low carb meal @ 1pm: 4 burgr patties, spinach, some nuts, cheese, 3 fish oil caps
Pre-workout: 5g creatine, whey isolate, milk (should rather have put water instead, keep carb count lower)
Post workout: 5g creatine, whey islote, multidextrin
High carb meal: 2 cinamon donuts, white rice, potatoes, some bacon, roast
Before bed: multidextrin, whey isolate, milk
Tuesday: Recovery
Reactive jumps: 5 reps
Reactive jump into broad jump: 3 reps
Ab rollouts:
3 sets x 8 reps
Prowler harness pull:
40kg x 60m
100kg x 3 sets x 60m
Stretching
Wednesday: ME Upper
1 board fat gripz bench:
bar x 10 reps
60kg x 10 reps
add fat gripz
60kg x 5 reps x 2 sets
80kg x 5 reps
add 1 board
100kg x 5 reps
105kg x 5 reps
110kg x 5 reps
115kg x 5 reps
120kg x 3 reps
125kg x 1 reps
130kg x 1 rep
135kg x 1 rep —> PR!!
One thing I am doing now is doing a lot more sets at the top end leading up to my PR set, I usually take jumps and one thing I am doing leading up to the meet is adding a lot more work sets in for volume.
JM Press:
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps
Such a weird movement to get use to, going to keep these in in to build up the triceps and just get use to the pressing movement. Once I got it in the weights will climb on this exercise
Dumbbell row:
35kg x 12 reps each sde
40kg x 12 reps each side
45kg x 12 reps each side
2 sets of:
Hammer curls: 10kg x 15 reps
Triceps v bar extensions: 35kg x 15 reps
Dumbbell reverse fly: 7.5kg x 15 reps
Thursday: Recovery
Body stress release in the morning
Hour after that:
KB lying triceps extensions:
12kg each hand x 20, 15, 15 reps
KB clean:
12kg x 15 reps each side
16kg x 15 reps each side
Towel chest supported row:
15kg x 15 reps
25kg x 15 reps
30kg x 15 reps
Rope face pull:
15kg x 15 reps x 3 sets
2 sets of:
Face down YTI:30 reps
Crunches: 25 reps
Friday: DE Lower
A friend of mine had a friend who needed a client for her sports massage examination, so I volunteered and got a hectic but awesome sports massage. Focussing on my traps/rhomboids and lats! What a bloody pleasure to start the weekend off with! 
Box squat with bands:
Green band double at the top and doubled over one pin at the bottom. Estimating 70± at the top.
40kg with 40% bands x 5 reps
60kg with 40% bands x 2 reps
70kg (40% bar weight) with 40% bands x 8 sets x 2 reps
2inch deficit conventional deadlift with chains:
chains about 30kg at the top
70kg x 5 reps
70kg with chains x 3 reps
add 2inch mat
100kg with chains x 1 rep
130kg (60% bar weight) with chains x 6 singles
Sumo romanian deadlift:
double overhand grip, slight knee bend
40kg x 8 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
Band resisted sit up:
red band x 15 reps x 3 sets
Saturday: DE Upper
Floor press with chains:
Slight cambered bar
2 chains drooped over each side
40kg x 5 reps
50kg x 5 reps
60kg x 3 reps
70kg x 3 reps
70kg (50% bar weight) with chains x 8 sets x 3 reps changing grips
2 board close grip press:
1-2sec pause each rep
60kg x 6 reps
80kg x 6 reps
90kg x 6 reps
Overhead press:
40kg x 8 reps
50kg x8 reps
60kg x 8 reps
Close grip v handle barbell row:
10kg x 10 reps
20kg x 8 reps
30kg x 8 reps
40kg x 8 reps