Accumulation Block
Week 1
Thursday: Repititive effort lower
Safety Squat bar squat:
bar x 10 reps
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps
110kg x 8 reps
120kg x 5 reps
Superset
Safety squat bar step ups: 30kg x 6 reps each side x 3 sets
Walking lunges: bodyweight x 12 reps each side
Superset
No hands safety squat bar good morning to low box squat: 40kg x 8 reps
Barbell glute bridge: 60kg x 10 reps x 3 sets
Trx fallout abs:
BW x 15 reps x 3 sets
Did a lot of safety squat bar work to work on my upper back weakness. I wanted 120 x 8 but I was tipping over at the top and was feeling crazy dizzy. Been so long not doing high reps, in a few weeks I got this day again and know I will get it and more!
Single leg work sucks but its something I have neglected, all this single leg, superset, conditioning work I think is going to pay off big in the intensification block later on. Want to hit some PR’s, just got to keep at the ‘sissy’ stuff.
Accumulation Block
Week 1
Saturday: Lower conditioning
Yoke walk:
40kg x 60m
60kg x 60m
80kg x 60m
100kg x 60m
120kg x 60m
140kg x 60m
Prowler sprint:
40kg x 60m x 3 sets
Was toasted after this! First time doing yoke walks in a long time! Got a nice weight on and got some distance, work up over the next few weeks! Had a good time just have to get used to the exercise. Prowler was hell though, legs were chowed!
Accumulation Block
Week 1
Monday: Max effort deadlift
Sumo pull off a 1 inch deficit:
70kg x 2 set x 3 reps
110kg x 3 reps
140kg x 3 reps
160kg x 3 reps
180kg x 1 rep
add belt
190kg x 1 rep
200kg x 1 rep
Superset
Landmine RDL: 7.5kg x 8 reps each side x 3 sets
Swiss ball leg curl: 15 reps x 3 sets
Superset
Glute ham raise: BW x 10 reps x 3 sets
Medicine ball good morning: 10kg x 30 reps (every 10 reps change stance)
Ab wheel roll outs:
BW x 8 reps x 3 sets
My dad died on saturday in a bike accident so today I just did as much as I could, feel so drained and destroyed but needed to train.
Accumulation Block
Week 1
Tuesday: Dynamic effort overhead press
Fat gripz military press:
40kg x 3 reps x 12 sets
Superset
Neutral single arm overhead press: 10kg x 10 reps each side x 3 sets
Rope face pulls: 18kg x 15 reps x 3 sets
Superset
Unsupported dumbbell row: 30kg x 10 reps each side x 3 sets
Reverse cable fly: 9kg x 10 reps x 3 sets
Superset
Kettlebell overhead press: 14kg x 12 reps x 3 sets
Kettlebell side raises: 4kg x 12 reps x 3 sets
Kettlebell shrugs: 28kg x 12 reps x 3 sets
Accumulation Block
Week 1
Wednesday: Lower accessory
Yoke walks:
80kg x 60m
100kg x 60m
120kg x 60m
140kg x 60m
160kg x 60m
Prowler sprint:
40kg x 60m x 2 sets
Accumulation Block
Week 1
Thursday: RE Lower
SSB squat:
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
Superset
Safety squat bar step ups: 30kg, 35kg, 40kg x 6 reps each side
Lunges: bodyweight x 12 reps each side
Superset
No hands safety squat bar good morning to low box squat: 45kg x 8 reps x 3 sets
Barbell glute bridge: 60kg x 10 reps x 3 sets
Superset
Medicine ball sit ups on the GHR: 10 reps x 3 sets
Hanging leg raises: 10 reps x 3 sets
Accumulation Block
Week 1
Friday: Assistance
Farmers walk:
40kg x 120m x 3 sets
Superset
Lat pulldown: 50kg x 15 reps x 3 sets
Close grip cable row: 30kg x 15 reps x 3 sets
Superset
Red band close grip pulldown: 15 reps x 3 sets
Purple band pull apart: 15 reps x 3 sets
Purple band face pull: 15 reps x 3 sets
Accumulation Block
Week 2
Monday: Dynamic deadlift
Sumo 1 inch deficit deadlift:
70kg x 3 reps x 2 sets
115kg x 12 singles
Superset
Landmine RDL: 10kg x 8 reps each side x 3 sets
Swiss ball leg curl: 15 reps x 3 sets
Superset
Glute ham raise: BW x 10 reps x 2 sets
Zercher good morning: 40kg x 15 reps x 2 sets
Plank:
3 x 30sec
I hurt my lower back doing the zercher good mornings, sharp pain in the glutes and near the sacrum. Was just tired and guess I was doing technique slightly wrong. Rule of thumb from now on is to not do good mornings later in the workout when my lower back is fatigued.
So after hurting my back last week I have been doing a “bodybuilding” split that I will continue to do for the month, so 4 weeks of just reps and getting the pump, be good to take some time off from the powerlifts per say.
Week 2 - Bodybuilding recovery
Monday: Chest triceps
Fat gripz bench press:
feet up on the bench
40kg x 10 reps
60kg x 10 reps
70kg x 10 reps
80kg x 10 reps
90kg x 8 reps
3 - board close grip press:
80kg x 10 reps x 3 sets
Superset
Neutral dumbell press: 20kg x 12 reps x 3 sets
Push ups: 5 reps x 3 sets
Superset:
Dumbbell triceps extension: 7.5kg x 12 reps x 3 sets
Triceps rope extensions: 32kg x 12 reps x 3 sets
Week 2 - Bodybuilding recovery
Tuesday: Back and biceps
Lat pulldown:
50kg x 10 reps
55kg x 10 reps
60kg x 10 reps
Fat grip dumbbell row:
20kg x 12 reps x 3 sets each side
Band chin up:
Red band x 8 reps x 3 sets
Biceps superset:
Fat Ez bar: 25kg x 12 reps x 3 sets
Dumbbell curl: 10kg x 10 reps x 3 sets
Grenade kettlebell curl: 4kg x 8 reps x 3 sets
Second workout: Couple of hours later
Prowler TRX row: 40kg x 60m x 4 sets
Prowler Trx biceps curl: prowler weight x 60m x 2 sets
Superset
Gree band reverse band row: 15 reps x 3 sets
Red band close grip row: 15 reps x 3 sets
Purple band pull apart: 15 reps x 3 sets
Back to normal training!
Week 1
Monday: Max effort deadlift
Soft tissue appointment: 1 hour
Foam roll
Dynamic warm up
Low box to high box jump: 3 sets x 3 reps
Conventional deadlift:
60kg x 5 reps
100kg x 3 reps
130kg x 3 reps
150kg x 3 reps
160kg x 1 rep
170kg x 1 rep
180kg x 1 rep
Stopped it there
Rack pull:
Just below the knee
60kg x 6 reps
80kg x 6 reps
100kg x 5 sets x 6 reps
Rope pull through:
25kg x 15 reps
35kg x 15 reps
45kg x 15 reps
55kg x 15 reps
Back extensions:
BW x 15 reps x 3 sets
Second workout
Farmers walks: 40kg x 60m x 6 sets
Circuit:
purpe band leg curl x 15 reps x 3 sets
black band good morning x 15 reps x 3 sets
blue band abs pull down x 15 reps x 3 sets
Week 1
Tuesday: Dynamic effort bench
Fat grip speed bench with chains:
chains = 30kg at the top
60kg with chains x 9 sets x 3 reps
Dumbbell press:
25kg x 12 reps
30kg x 12 reps
32.5kg x 12 reps
Dumbbell row:
30kg x 12 reps each side
32.5kg x 12 reps each side
35kg x 12 reps each side
Lat pulldowns:
50kg x 12 reps x 3 sets
Superset
Triceps rope extensions: 30kg x 12 reps x 3 sets
Fat grip hammer curls: 7.5kg x 12 reps x 3 sets
Rope face pulls: 13kg x 12 reps x 3 sets
Week 1
Thursday: Repetitive effort squats
Squat:
bar x 10 reps x 3 sets
60kg x 5 reps x 2 sets
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps
130kg x 3 reps
140kg x 3 reps
Felt pretty good, but stopped here.
SSB squat: Pause at the bottom
60kg x 5 sets x 6 reps
Step ups:
10kg each hand x 8 reps x 3 sets each side
Back extensions:
15 reps x 3 sets
Sit ups on GHR:
15 reps x 3 sets
Second workout
Prowler: 40kg x 6 sets x 60m x 1min - rest
Black band GM: 15 reps x 3 sets
Red band pull through: 15 reps x 3 sets
Ab band pulldown: 15 reps x 3 sets
Week 1
Friday: Accessory
3 - board shirted bench:
40kg x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
Add 3 - board
120kg x 3 reps
shirt on
140kg x 3 reps
150kg x 1 rep
Was meant to hit a triple but not using the shirt for a while caused some miss grooving so will leave it for next week to do again. Dropping it to a 2 board.
Log press:
40kg x 5 sets x 6 reps
Standing dumbbell overhead press:
10kg x 12 reps
15kg x 12 reps
20kg x 12 reps
Neutral grip chin up:
3 sets x 5 reps
KB face down rows on incline bench:
10kg x 12 reps
14kg x 12 reps x 3 sets
Just focussing on shirt work, then shoulders and back.
Week 2
Monday: Dynamic Effort Deadlift
Box jump:
Step jump before jumping up
29inches x 3 reps
33 inches x 3 reps
34 inches x 3 reps
35 inches x 1 rep
36 inches x 1 rep
37 inches x 1 rep
38 inches x 1 rep
39 inches x 1 rep
Speed chain deadlift:
70kg x 3 reps
70kg with chains x 3 reps
110kg with chains x 12 sets x 1 rep x -10sec rest
Rack pulls:
Just below knee
60kg x 5 reps
100kg x 5 reps
120kg x 4 sets x 5 reps
Cable pull through:
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
Superset
Back extensions: 10 reps x 3 sets
GHR it ups: 10 reps x 3 sets
Farmers walk:
Fat bar farmers walk handles
50kg x 60m x 3 sets
Week 2
Tuesday: Repetitive Effort Bench
Fat Gripz bench with chains:
Fat gripz on bar
bar x 5 reps
chains on (25kg )
bar with chains x 5 reps
40kg with chains x 5 reps
60kg with chains x 5 reps
80kg with chains x 5 reps
90kg with chains x 5 reps
100kg x with chains x 5 reps
Dumbbell press:
25kg x 10 reps
30kg x 10 reps
35kg x 10 reps
Dumbbell rows:
32.5kg x 10 reps each side
35kg x 10 reps each side
35kg x 10 reps each side
Lat pulldown:
55kg x 10 reps x 3 sets
Superset
Rope triceps extensions: 35kg x 12 reps x 3 sets
Dumbbell hammer curls: 10kg x 12 reps x 3 sets
Rope face pulls: 18kg x 12 reps x 3 sets
Week 2
Thursday: Max Effort Squat
Seated box jump:
worked up to 35 inches x 1 rep
Squat with chains:
bar x 5 reps
chains added: 30kg at the top
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 3 reps
110kg with chains x 1 rep
115kg with chains x 1 rep
120kg with chains x 1 rep
125kg with chains x 1 rep
belt added and wrist wraps
130kg with chains x 1 rep
135kg with chains x 1 rep
140kg with chains x 1 rep (170kg at the top) ----> felt really good!
Safety squat bar: Pause in the whole
70kg x 4 sets x 5 reps
Step ups:
10kg each hand x 8 reps x 3 sets
Superset
Back extensions: 15 reps x 3 sets
Trx leg pull in: 10 reps x 3 sets
Lots of work done today. Strong session. Had no food before this, just a shake. Usually train fasted but this was about 1pm and was up at 8am and ja, otherwise felt pretty good. One more week of hard training and then a deload!
Week 2
Saturday: Accessory
Shirted 2-board bench:
Fat gripz on
bar x 5 reps
40kg x 5 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
Fat gripz off
shirt on
2-board
120kg x 3 reps
130kg x 3 reps
140kg x 3 reps
150kg x 3 reps
Felt good on all these sets!
Log press:
50kg x 4 sets x 5 reps
Standing dumbbell shoulder press:
17.5kg x 10 reps
22.5kg x 10 reps
25kg x 10 reps
Barbell row:
60kg x 10 reps x 3 sets
Overhand face pull rope row:
22kg x 10 reps
27kg x 10 reps
33kg x 10 reps
39kg x 10 reps
Week 3
Monday: Repetitive effort deadlift
Conventional deadlift with chains:
70kg x 3 reps x 2 sets
70kg with chains (25kg at the top) x 3 reps
110kg with chains x 3 reps
140kg with chains x 3 reps
160kg with chains x 3 reps
170kg with chains x 3 reps
180kg with chains x 3 reps —> Rep PR! 205kg at the top
Rack pull: below the knee
100kg x 5 reps
140kg x 3 sets x 5 reps
cable pull through:
45kg x 8 reps
55kg x 8 reps
65kg x 8 reps
Superset
Back extensions: 15 reps x 3 sets
GHR sit ups: 15 reps x 3 sets
Second workout
Farmers walks:
Farmerws walks fat bar handles
50kg x 60m x 3 sets
Superset
Hanging leg raises: 15 reps x 3 sets
Blue band standing ab curnches: 30 reps x 3 sets
Week 3
Tuesday: Max effort bench
Fat grip bench with chains:
chains are about 20kg at the top
bar with chains x 5 reps
40kg with chains x 3 reps
60kg with chains x 3 reps
80kg with chains x 3 reps
90kg with chains x 1 rep
100kg with chains x 1 rep
110kg with chains x 1 rep
115kg with chians x 1 rep (about 135kg at the top)
Felt really good today which is surprising after deadlifts yesterday. Could have got maybe 5 - 10kg more but I got shirted bench this friday so stopped it short today.
Dumbbell press:
30kg x 8 reps
35kg x 8 reps
40kg x 8 reps
Dumbbell row:
30kg x 8 reps/side
35kg x 8 reps/side
40kg x 8 reps/side
Lat pulldown:
59kg x 8 reps x 3 sets
Superset
Rope extensions: 36kg x 15 reps x 2 sets
Dumbbell hammer curl: 10kg x 15 reps x 2 sets
Rope face pulls: 22kg x 15 reps x 2 sets