Monday: ME Lower
Smashed a few PR’s today so really good session! Came in feeling not so great but kicked some ass so was pretty proud of myself! Reason for doing rack pulls is still working on lower back strength as I am strong off the floor and normally weaker at the top, and so rack pulls was perfect to hit my top end and get some straining in! I think I could of hit about 5 - 10kg more on the pull but 230kg was tough but good for today!
2 weeks till the meet!
Rack pulls: Below the knee
60kg x 5 reps x 3 sets
100kg x 5 reps
140kg x 3 reps
160kg x 3 reps
180kg x 1 rep
200kg x 1 rep
add belt
210kg x 1 rep
220kg x 1 rep
230kg x 1 rep (506lbs) —> PR!!!
Pin front squat with slight cambered bar:
60kg x 6 reps
80kg x 6 reps
90kg x 6 reps
100kg x 6 reps —> PR!
Zercher good morning with slight cambered bar:
60kg x 10 reps
80kg x 10 reps
100kg x 10 reps —> PR!
Bodyweight reverse hypers:
BW x 15 reps x 3 sets
Ab wheel rollouts:
BW x 10 reps x 3 sets
Tuesday: Recovery
Body stress release session in the morning
Warm up: Foam roll, Hockey ball, Band traction, mobility drills, various reactive jumps 6 sets x 3 reps
Prowler harness drag:
80kg x 60m x 4 sets
Prowler harness heel strike (emphasis) drag:
24kg x 60m x 3 sets
Ab plank:
BW x 30sec x 3 sets
Stretching
Wednesday: ME Upper
Fat grip bench against bands:
Red bands three pegs on the bottom and double looped at the top: 40kg - tension
40kg with bands x 5 reps
60kg with bands x 5 reps
80kg with bands x 5 reps
100kg with bands x 5 reps
105kg with bands x 3 reps
110kg with bands x 1 rep
115kg with bands x 1 rep
120kg with bands x 1 rep —> PR! About 160kg at the top, bit more or less, grinded for what seemed an eternity!
Double rolling extensions:
10kg x 10 reps
15kg x 10 reps x 3 sets
Dumbbell row:
40kg x 8 reps each side
45kg x 8 reps each side
50kg x 8 reps each side
Circuit: 3 sets
V bar triceps extension: 35kg x 15 reps
Fat Ez bar barbell curl: 30kg x 10 reps
Dumbbell reverse fly: 7.5kg x 15 reps
Thursday: Recovery
Prowler work:
Superset: 3 sets of
Isometric press hold: 40kg x 30m
Isometric back row hold: 40kg x 30m
1min 30sec break between sets
Superset: 3 sets of
Trx back row: 40kg x 30m
Prowler press: 40kg x 30m
1min 30sec break between sets
Seuperset: 2 sets of
Prowler rope pull: 80kg x 60m
Farmers walk: 40kg x 60m
Purple band face pull: 25 reps x 4 sets
Superset
Purple band no money pull aparts: 25 reps x 4 sets
Friday: DE Lower
Drank a few beers last nght so felt a bit slow today, nothing terrible but could have been more explosive
Band box squats:
Green band double looped one peg at bottom
Red band double looped over two pegs at the bottom and once at the top
Green band x 5 reps
Green band and red band x 5 reps
40kg with bands x 2 reps
60kg with bands x 2 reps
70kg (40% bar weight) with bands (50%) x 6 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
115kg (55% bar weight) with chains x 8 singles
Sumo romanian deadlift:
double overhand grip, slight knee bend
70kg x 10 reps
90kg x 10 reps
110kg x 10 eps
140kg x 10 reps (5,2,1,1,1) —> PR!!
Band resisted sit upts:
Purple band x 15 reps x 3 sets
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
85kg (60% 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
100kg x 6 reps
Overhead press:
40kg x 10 reps x 3 sets
Close grip v handle barbell row:
20kg x 12 reps
40kg x 12 reps
50kg x 12 reps
Meet week:
Monday: Squat
Squat:
bar x 10 reps
60kg x 5 reps x 2 sets
80kg x 5 reps
100kg x 5 reps
120kg x 6 singles
Superset with box jumps x 3 reps
Black band good morning:
15 reps x 3 sets
Blue band leg curl
15 reps x 3 sets
Leg raises:
15 reps x 3 sets
Prowler push:
40kg x 60m x 3 sets
Tuesday: Bench
Bench:
60kg x 5 reps x 2 sets
80kg x 5 reps
100kg x 6 singles
Superset med throws x 3 reps
Band triceps press down:
Red band x 15 reps x 3 sets
Superset
Band pull aparts:
Purple band x 15 reps x 3 sets
Prowler row:
40kg x 60m x 2 sets
Superset
Prowler press:
40kg x 60m x 2 sets
Last session before the meet
Wednesday: Deadlift
Conventional deadlift:
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps
(70%) 155kg x 6 singles
Superset with seated box jump x 6 singles
Band pull through:
Green band pull through x 15 reps x 3 sets
GHR machine sit ups:
BW x 15 reps x 3 sets
Prowler heel walks:
24kg x 60m x 3 sets
Meet day
Lifted in the 100% Raw Federation today.
Went pretty well overall, nerves were sky rocketing and I definately left some weight on the platform. This was a qualifying meet for nationals in two weeks, so basically had to get a total in and register. From this meet I learnt a lot about what I need to do for my training, can’t do anything drastic in two weeks but I know I can throw another 20kg - 25kg on my total on the 7th July.
Squat:
60kg x 3 reps
80kg x 3 reps
105kg x 3 reps
120kg x 2 reps
Opener: 140kg
2nd Attempt: 150kg
Final attempt: 160kg
Squats went easy, for nationals going 155, 165, 175 as my goals. 160 went very smoothly today.
Bench:
60kg x 3 reps
80kg x 3 reps
100kg x 1 rep
120kg x 1 rep
Opener: 130kg
2nd attempt: 135 x 0
Called it there. My elbow is fucked and I have trained through the issue for months now and its not getting better, I should be hitting 140kg (315lbs) no problem but jesus elbow is being a bitch! At nationals gonna just do 130kg as a token bench and put effort into deads and squats.
Deadlifts:
60kg x 3 reps
110kg x 3 reps
140kg x 3 reps
Opener: 190kg
Second attempt: 205kg
Final attempt: 215kg
Deadlifts went well, they were close to 30min+ after my last squat, but felt good on the last one.
So ended with 160, 130 and 215. 505kg (1100 lbs) total
Not bad today, was good experience, realise where I am week, what needs work and more importantly how my training after the nationals meet is going to be. Got some adjustments and for the 11 August IPF single ply meet I should hit some crazy shit for sure!
So plan for nationals is
Squat: 155kg, 165kg, 175kg (385lbs)
Bench: 130kg (286lbs)
Deadlift: 200kg, 215kg, 227kg (500lbs)
Total: 532kg (1170lbs)
Next week:
Deload with working up a bit on some lifts, body building pump exercises, GPP as per normal
Week of meet:
Work with 50-70% and some pump accessory work on the mon, tues and wed
Eat like a horse to keep my weight at 88kg (193lbs)
After that train in gear for 11 Agust IPF meet (5 weeks to train)
And this to add more lbs to my total!:
2 weeks till meet
Monday: ME Upper
Bit retarded today, should of stuck with my 3-5RM plan but I was at a commerical gym and guys were just being such pussies so cranked it up, should of just stuck to my plan. But yeah, average session.
Front squats:
60kg x 5 reps x 2 sets —> Felt shit from the get go, back is fried from the meet and had no power
80kg x 3 reps
90kg x 3 reps
100kg x 3 reps
110kg x 3 reps
120kg x 2 reps —> PR on the extra rep though
130kg x 0 —> Upper back gave out in the hole
Sumo deadlift:
Double overhand grip
100kg x 6 reps
120kg x 6 reps
140kg x 6 reps
Nice and easy, just needed to find an assistance exercise in this commerical bullshit gym
Dumbbell RDL:
30kg x 8 reps
35kg x 8 reps
40kg x 8 reps
45kg x 8 reps
Roman chair leg raises:
BW x 15 reps x 3 reps
2 sets with a 24kg kettlebell:
Kettlebell cleans x 8 reps each side
Superset
Kettlebell swing x 15 reps
This was just extra as I was chatting with a mate and he was doing some shit so filled the gaps
Tuesday: REcovery
Prowler heel walks:
24kg x 60m x 3 sets x 30sec rest
Prowler drag:
64kg x 60m x 6 sets x 1min rest
Felt like shit after these, had a poes of a headache and still rundown from the meet but got it done! Felt better like an hour or two later. Keen to do some benchng tomorrow!
Wednesday: ME Upper
Fat gripz close grip bench press:
bar x 15 reps x 2 sets
60kg x 6 reps
70kg x 6 reps
80kg x 6 reps
90kg x 6 reps
100kg x 6 reps
Just wanted to get some pressing done, felt pretty good, had another 10-20kg in me but felt solid. Had my feet set way out as apposed to tucked in, felt pretty good, prob keep it that way.
Dumbbell press:
25kg x 15,12,10
Dumbbell extensions:
10kg x 12 reps x 3 sets
Lat pulldown:
50kg x 15 reps x 3 sets
2 sets of:
Dumbbell hammer curls: 10kg x 10 reps
Dumbbell shoulder press: 10kg x 10 reps
Dumbbell curl into shoulder press: 10kg x 10 reps
Thursday: Recovery
Superset:
Prowler isometric chest hold drag:
40kg x 30m x 6 sets
Prowler isometric back hold drag:
40kg x 30m x 6 sets
1min break between sets
Superset:
Band pressdown: (red band) x 15 reps x 3 sets
Band face pull: (red band) x 15 reps x 3 sets
Band pull apart: (purple band) x 15 reps x 3 sets
Friday: DE Lower
Box squat:
85kg x 10 sets x 2 reps
Conventional deadlift:
130kg x 6 singles (double overhand grip)
Safet Squat bar good morning:
40kg x 8 reps
60kg x 8 reps
40kg x 8 reps x 2 sets
Plank:
30sec x 3 sets
KB Swing with a band:
14kg with purple band x 15 reps
18kg with purple band x 15 reps
24kg with purple band x 15 reps
28kg with purple band x 15 reps
Saturday: DE Upper
Speed bench:
70kg x 8 sets x 3 reps
Tate press:
20kg x 15 reps x 3 sets
Towel chest supported row:
30kg x 12 reps
40kg x 12 reps x 2 sets
Single arm overhead press:
25kg x 6 reps/each side
28kg x 6 reps/each side
32kg x 6 reps/each side
Rope pulldown: 35kg x 15 reps x 2 sets
Superset
V bar biceps cable curl: 35kg x 15 reps x 2 sets
Trx row: BW x 12 reps x 3 sets
Push ups: BW x 12 reps x 3 sets
So I got 100% Raw nationals this saturday. Im pretty excited, working on my squat form later today, I got told I can bring my hips up about 2 inches because of how low I was squatting at the last meet.
One thing for sure though is I can feel I have been in the intensification block for too long now, constantly feel like I’m drained, not overly, but in the back of my mind. But going to eat a shit ton everyday, ice, take some baths, contrast showers, work on form for the next 3 days and then smash some face this weekend 
