Week 6
What a session today. Felt tired and a bit run down this morning but drank a coffee, slammed a shake in and watched some powerlifting vids on youtube and got the fire lit to kick ass!
Monday: Deadlift Max
Pin pull: 2" below the bottom of the knee
60kg x 5 reps
100kg x 3 reps
140kg x 3 reps
180kg x 1 rep
Belt on
200kg x 1 rep
215kg (95%) x 1 rep
Definitely could of gone up much more but stuck to the program and left it there. The rep felt smooth and fast!
Sumo deadlift:
70kg x 3 reps
120kg x 3 reps
160kg x 2 reps
170kg (75%) x 8 sets x 2 reps
Was quite tired after this, I don’t feel so comfortable with the sumo deadlift anymore but felt good to get some work in on this lift
Dumbbell row:
40kg x 2 sets x 20 reps each side
Barbell jump shrugs:
Straps on
140 x 3 sets x 15 reps
Lunges:
12.5kg in each hand x 3 sets x 15 reps
Up and down plank:
50 reps
Overall a nice deadlift session! I love to deadlift and the motivation, atmosphere, music and mindset was all game today and felt like everything is moving quite well!
Week 6
Tuesday: Recovery and conditioning
Hang cleans:
Did 3 jump shrugs with the weight, then 3 cleans with it.
Basically just learning technique, working on speed and power
Bar x 3 jump shrugs, 3 cleans
25kg x 3, 3
30kg x 3, 3
35kg x 3, 3
40kg x 3, 3
45kg x 3, 3
Best cleans I’ve done so far in my life! Felt strong, quick and form held pretty well
Prowler work:
Harness drag: Focus on big steps
60kg x 25m then High bar push back x 25m x 4 sets
Hanging straight leg raises:
BW x 3 sets x 10 reps
Week 6
Wednesday: Bench speed
Floor press:
Wrist wraps on
112kg (80%) x 8 sets x 3 reps
Incline dumbbell press:
25kg x 3 sets x 15 reps
Triceps rope extensions:
22.5kg x 100 reps
Standing dumbbell overhead press:
20kg x 4 sets x 6 reps
Dumbbell chest fly:
10kg x 3 sets x 15 reps
Week 6
Thursday: Recovery and Conditioning
Stretch for about 15min
Hang cleans:
Bar x 3 jump shrugs
30kg x 1 jump shrug, 3 cleans
40kg x 1 jump shrug, 3 cleans
45kg x 1 jump shrug, 3 cleans
50kg x 3 cleans
Prowler trx row:
40kg x 50m x 3 sets
Superset
Red band close grip row: 3 sets x 20 reps
Purple band chest fly: 3 sets x 20 reps
Superset
Red band pull apart: 3 sets x 25 reps
Purple band triceps press down: 3 sets x 25 reps
GHR sit ups:
BW x 3 x 15 reps
Week 6
Friday: Squats Speed
Squats:
bar x 10 reps
60kg x 5 reps x 2 sets
100kg x 3 reps
120kg x 3 reps
145kg x 6 sets x 2 reps
Pause squats:
Belt on
110kg x 3 sets x 10 reps with a pause in the hole
AMRAP Squat:
70% (120kg) x AMRAP (13 reps)
Lunges:
12.5kg x 3 sets x 15 reps
Plank:
3 x 30sec
Got through the training session. Wasn’t feeling it today no matter what I did, just felt off for some reason. Guess lots of shit going on at home weighing down on me but got through what I needed to do and that’s all that matters!
Week 6
Saturday: Accessory
Log press:
Bar = 40kg x 5 reps
50kg x 5 reps
60kg x 5 reps
70kg x 5 reps
belt on
75kg x 4 reps
Klakov press:
30kg x 3 sets x 10 reps
Trx row:
BW x 3 sets x 15 reps
Band resisted dumbbell row (Pap row)
25kg x 3 sets x 10 reps each side
Superset
Ez barbell curl: 25kg x 3 sets x 10 reps
Rope triceps extension: 32kg x 3 sets x 10 reps
Rope face pull: 22.5kg x 3 sets x 10 reps
Toe to bar leg raises:
7,5,6 reps
Week 7
Monday: Deadlift Reps
Deadlift:
70kg x 3 reps
120kg x 3 reps
150kg x 1 rep
180kg (80%) x 6 sets x 2 reps —> Was meant to be 75% (170kg) but didn’t realize this till set 3 haha!
4" snatch grip block pull:
Wraps and belt on
135kg x 2 sets x 15 reps
Olympic squat:
80kg x 3 sets x 12 reps
Glute ham raise:
BW x 4 sets x 12 reps
Superset
Back extensions: 2 sets x 15 reps
GHR sit ups: 3 sets x 15 reps
Lots of volume, was a brutal session but feeling good!
Week 7
Wednesday: Bench max
Bench press:
bar x 10 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
add wrist wraps
112kg (80%) x 3 reps
add 1 board
126kg (85%) x 2 reps
133kg (95%) x 1 rep
140kg (100%) x 1 rep
Super easy 140kg bench! That is my old 1RM, felt powerful and weight moved quick! Wanted to take one more heavy but no one was in the gym so shut it down there. Felt really good!
Close grip bench:
80% 112kg x 3 sets x 3 reps
Lat pulldown:
50kg x 3 sets x 15 reps
Triceps rope pressdown:
36kg x 4 sets x 15 reps
Dumbbell overhead press:
15kg x 10 reps
17.5kg x 3 ses x 10 reps
Barbell shrugs:
Bodyweight (90KG) x 4 sts x 15 reps
Week 7
Thursday: Recovery
Hang cleans and shrugs
Prowler rows
Band work
Abs
Week 7
Thursday: Recovery
Hang cleans and shrugs
Prowler rows
Band work
Abs
Week 7
Friday: Squats Speed
Squat:
bar x 5 reps
60kg x 5 reps
100kg x 3 reps
120kg x 3 reps
130kg (75%) x 8 sets x 2 reps
140kg (80%) x 2 reps
Olympic squat:
Feet slight in from shoulder width apart
100kg x 5 sets x 5 reps
Front squats:
60kg x 4 sets x 15 reps
Good mornings:
Used a straight bar and kept it super light, focused on a slow decent and powerful contraction
30kg x 3 sets x 12 reps changing feet position each set
Dumbbell straight leg deadlift:
20kg x 3 sets x 15 reps
Solid session. Volume of hate today! Got it done!
Week 7
Saturday: Accessory
Military press:
40kg x 4 sets x 12 reps
Klokov press:
30kg x 3 sets x 12 reps
Trx row:
BW x 3 sets x 15 reps
Dumbbell row:
40kg x 3 sets x 10 reps each side
Fat bar Ez biceps curl:
25kg x 3 sets x 12 reps
Toes to bar leg raises:
3 sets x 8 reps
Week 8
Sunday: Deadlifts speed
Deadlifts:
70kg x 5 reps
120kg x 3 reps
160kg x 3 reps
180kg x 1 rep
belt on
190kg x 8 singles x up to a minute rest between each single
Snatch grip deadlift off 4" blocks:
Belt and wrist straps
170kg x 2 sets x 8 reps
Pause deadlifts:
pull bar 3 inches off the ground and pause for 3sec then continue the lift
70kg x 3 sets x reps
Barbell shrugs:
Wrist straps on
100kg x 2 sets x 20 reps
Lat pulldowns:
50kg x 4 sets x 15 reps
Plank:
3 sets x 30 seconds with a 10sec break between each set
Week 8
Wednesday: Bench reps
Bench:
bar x 20 reps
60kg x 2 sets x 5 reps
80kg x 5 reps
100kg x 5 reps
wrist wraps on
120kg x 1 rep
130kg x 5 singles
Military press:
40kg x 4 sets x 12 reps
Neutral grip lat pulldown:
50kg x 3 sets x 20 reps
Neutral grip handle triceps pressdown:
36kg x 4 sets x 25 reps
Week 8
Thursday: Recovery
Foam roll
Stretch
Prowler rope pull:
60kg x 20m x 4 sets
Superset: 3 sets of
Purple band chest fly: 20 reps
Purple band pull apart: 20 reps
Purple band triceps extensions: 20 reps
Purple band face pull: 20 reps
Hanging bent knee raises:
3 sets x 15 reps
Week 8
Friday: Squat Max
Felt like ass today. Poor sleep and sick as a dog but hit a PR so can’t complain too much!
Squat:
bar x 5 reps
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
140kg x 1 rep
belt on
155kg x 1 rep
165kg x 1 rep
172kg x 1 rep —> PR! 7kg PR! Had more in me but felt like shit and the conditions didn’t feel right, maybe should have tried heavier but didn’t. Shut it down there.
The bar felt amazing on my back! Had it on the perfect sweet spot!
Pause OLY squat:
100kg x 3 sets x 5 reps x 2sec pause at the bottom
Good mornings:
40kg x 3 sets x 10 reps
Hanging toe to bar leg raises:
BW x 3 sets x 5 reps
Week 9
Monday: Deadlifts Max
Felt tired and week today and just missed a PR on the deadlift.
Deadlift:
70kg x 5 reps
120kg x 3 reps
160kg x 3 reps
190kg x 1 rep
belt on
210kg x 1 rep
230kg x Miss
Should have done more working sets and honed my technique in as everything felt off. The 210kg was quick but thought it was 200kg, misloaded by 10kg but otherwise it felt quick and smooth.
Sumo deadlift:
180kg x 8 singles x 30sec break
Sumo deadlifts felt easy as hell! Felt way better than the conventional pulling, quick and strong.
Barbell shrugs:
Straps
140kg x 3 sets x 15 reps
Lunges:
12.5kg x 3 sets x 15 reps
Up and down plank:
50 reps (20/20/10)
Week 9
Tuesday: Recovery
Foam rolling
Stretching
Power cleans:
Tons of singles and triples worked up to 60kg x 6 singles
Superset
GHR sit ups: 3 sets x 15 reps
GHR bodyweight reverse hyper: 3 sets x 15 reps
Prowler push:
40kg x 50m x 3 sets
Week 9
Wednesday: Bench speed
Floor press:
bar x bunch reps
60kg x 2 sets x 5 reps
80kg x 5 reps
100kg x 5 reps
wrist wraps on
115kg x 5 sets x 5 reps
Incline dumbbell press:
25kg x 3 sets x 15 reps
Triceps rope pressdown:
32kg x 6 sets x 15 reps
Standing dumbbell overhead press:
12.5kg x 4 sets x 10 reps
Dumbbell fly:
10kg x 3 sets x 15 reps
Week 9 Final Cube Day
Friday: Squats reps
Squats:
60kg x 5 reps
100kg x 5 reps
120kg x 3 reps
130kg (75%) x 6 sets x 3 reps
Squats:
85kg (50%) x 3 sets x 10 reps
Nice and slow, controlled and some with a pause at the bottom
Lunges:
10kg x 3 sets x 15 reps
Squat with knee wraps:
Light knee wraps on
75kg x 25 reps, 15 reps (40 reps in total)
Paused for about a minute between the two sets
Abs:
3 x 30sec plank