RE upper

So third day on the trot for training. nice two day rest ahead of me. this is what i did today

Speed bench w/70kgs 8 sets of 3 (3 grips, 45sec rest)

Dumbells
20 x 15
30s x 10 (4 sets)

Incline barbell press
50 x 15
55 x 10
60 x 10
65 x 10 (2 sets)

shoulder press w/barbell - Set the pins in the power rack to where my triceps were paralel to the ground and pressed from here, all reps were dead stops
40 x 10
45 x 10
50 x 10
55 x 10

BW pull ups 2 x 10
Chuck V pull downs
3 x 12

gun work.

Squat/DL

So some squats today
60 2 x 6
80 x 3
100 x 3
125 x 3
wraps
150 x 2
170 x 3 (2 sets) PR

Rack pulls from below knee
120 x 5
150 x 3
170 x 3
200 x 3
220 x 3
240 x 3 huge PR

supersetted some pull throughs and abs for 15-20 reps on each - 4 sets

This doesnt look like much but this took 2 hours!

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video citeo to come

ME bench

Bench Plus doubled minis (weights barweight only)
40 x 10
50 x 10
60 x 4??
70 x5 x 2sets
75 x 5

Shirt on, no bands
100 x 3
115 x 3 x 3sets (think this is PR -volumewise)

Lockouts in rack no shirt
3(board height)
60 x 5
100 x 5
110 x 5
115 x 5
125 x 5
-4board height
135 x 5
145 x 5
152 x 5 left loads in tank

chest supported rows s/s lat pull downs
4 sets total of each

lat. raises s/s with rolling tri extensions
3 sets of each (did a PR with the RTE's of 20k bells x 8 reps)

NOTE: Had to s/s my exercises because i was rush for time. bu happy here. shirt work was not very fast (mainly because i was comparing to hanley who's crazy fast in the shirt, so maybe in a normal person world i had ok speed.

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I'm content with being normal

WORLD CHAMPS PLAN for next 6 weeks

Squats (working backwards - Easier)
week 6 225
week 5 225 x 2
week 4 215 x 2 x 2
week 3 200/205? 2 x 2
week 2 185 3 x2
week 1 170 x 5 wraps only (did 170 x 3 - 2 sets)

Bench
week 6 shirted 135kgs
week 5 shirt 135kgs x 2
week 4 130kgs 2 x 2
week 3-Bench + Chains 3rm. shirted 125kgs 3 x 2
week 2 mini band 3rm. Shirted 122.5kgs 3 x 2 (did 100kgs x 1 +bands and 120kgs shirted 3 x 3)
week 1 mini band 2 x 5. Shirted 115kgs 3 x 2 (done)

Deadlifts
Week 6 235kgs
week 5 240 x 2
week 4 230 2 x 2
week 3 Banded rack pulls 3rm. 220 2 x 3
week 2 Banded rack pulls 3 rm 210 x 5 (did 210 x 5)
week 1 Rack pulls 240 x 3. 200 x 5 (done)

DE lower

Speed squats to box w80kgs x 2 x 10sets 20seconds rest

Front squats
60 x 8
80 x 8 x 3sets

SLDLs
60 x 10
80 x 10
100 x 10
120 x 10

Shrugs
60 2 x 15
100 x 12
120 x 12
120 x 10

Ab work
HIIT on treadmill. 4 mins

Conditioning / restoration

Hoovering and cleaning my car x 1
1 hour nap x 1


:)

RE upper

Speed bench with 80kgs x 3 x 6sets (3 different grips)

Declines
60 x 20
80 x 8 x 3sets

incline smiths
50 x 15
60 x 8 x 2 sets
60 x 10

seated cable rows s/s with incline flies
rows x 4 sets
flies x 3 sets

rolling tricep extensions
10s x 15
12s x 15
15s x 15

1 sets of hammer curls

note: bit of an off day, not happy with the declines as i was doing 90 last week but it was early and my speed benches were 60% so that effected me

ME lower

Squats
60 2 x8
80 x 6
100 x 3
125 x 3
add wraps
150 x 5
160 x 5 (PB)

Rack pulls
70 x 5
120 x 5
150 x 3
170 x 3
200 x 3
220 x 3
230 x 3 (pr i think)

speed pulls +doubled minis
130 5 x 2

pull throughs
4 x 12

abs
4 x 12

HIIT on the treadmill
45 second sprints , 45 second walks alternating

ME upper

Bench
40 2 x 10
60 x 6
70 x 6
80 x 3
90 x 3
100 x 6 (2 sets)
90 x 8, x 7

3 board + bands
60 x 5
80 x 3
90 x 3
95 x 3

incline dumbells
20 x 20
30 2 x 12, 1 x 10

shoulder press machine
50 x 12
55 2 x 12

lat. raises
3 x 12

lat pull downs
4 x 12

gun work +tri push downs

wow alot.

DE squat

Speed squat w/par box 90kgs 5 sets of 3
then:
100 x 1
110 x 1
add mat
120 x 1
130 x 1
add another mat
140 x 1
150 x 1

Front squats
70 3 x8

RDLs
70 x 10
90 x 10
110 x 10
120 x 10

pull throughs
3 sets

shrugs
3 sets

abs
4 sets

conditioning:
interval training on treadmil 30sec sprints/30 second fast walk x 8

DE upper

Speed bench w/ 75kgs 6 x 3 (medium and narrow Grip)

Declines
60 x 15
80 x 10
90 x 10
90 x 9

Floor press
60 x 8
70 x 6, 6,8

Dumbell rows s/s cable cross over
3 sets of each (dumbells 30s for 15-20 reps each side)

Lat pull down s/s seated cable rows
3 sets x 10

Shoulder presses
3 x 12

gun work
rolling tri ext

ME Lower

(Squats
60 x 8
80 x 5
100 x 3
115 x 3
130 2 sets x 8 (This is a PB for me, but im not over excited because my form was brutal and i can stop the bar form angling down on the right side!!)

Rack pulls (Bar @ bottom of knee cap)
70 x 5
120 x 5
150 x 3
170 x 3
200 x 3
220 2 sets x 3

Speed pulls w/120kgs bar weight + 2 x Doubled mini-bands
8 sets x 2

pull throughs
3 x 12

Standing ab work w/ rope

HIIT on treadmill for conditioning!

ME upper

bench (medium grip - Thumb length in from end of knurling)
40 2 sets
60 x 8
70 x 3
85 x 3
97.5 2sets x 6 reps (very solid)

3 Boards + 2 mini bands
60 x 5
80 x 3
90 x 3
100 x 3 (need a soft touch on last rep) - PB

incline umbells
20s x 15
30s x 12
30s x 11
30s x 10 (lockout fried!)

Chins
BW x 12
+5kgs x 10
+10kgs x 10
BW x 10

seated rows
3 x 12

cable flies s/s with Lat.raises
couple a sets

Gun work

Rolling tri ext.


wow- alot!

ME LOWER

Low bx Squats
40 x 8
60 x 3
80 x 3
100 x 3
120 x 3

Raw Squat no box
100 x 5
120 x 3
140 x 5 (tying a PR)

Deads + doubled Mini bands
60 x 8
100 x 5
140 x 3
160 x 3
180 x 5 (PR)

Farmers WALK!!! (2 lengths = up and down the Gym car park)
2 x 2 lengths
1 x 4 length (grip was rubbered after this)

Ab wheel
3 sets x 10

Standing Ab pulldowns w/rope
2 x 12
1 x 15

NB: really enjoyed today, liked all aspects of the workout, my grips needs serious attention and the ab wheel willbe worked on now for a while. I also prefer the rope to the slings when doing the abs.

ME Bench

Bench (medium grip between ring and end of Knurling)
40 2 x 10
60 x 6
70 x 6
85 x 6
95 2 x 6

3 Board Pres + minis
60 x 3
80 x 3
90 x 3
95 x 3

Incline dumbells
20s 2 x 20, 1 x 12 (ran out of steam)

Lat pulls
3 x 12

Shoulder press machine
50 x 12
60 x 12
70 x 12

Lat. raises
3 x 12

Rolling tri EXT
3 x 12 (worked up to 15s)

gun work
pushdowns

DE lower

Speed Squat w/100kgs 8 x 2

Good mornings
40 x 10
50 x 10
60 2 x 8

leg extensions
5 sets of 12-15

seated calf raises
4 x 12

some shrugs with cables

Ab slings 4 x 12

DE Upper (bodybuilding eat yer heart out!

Speed Bench w/70kgs 6 sets of 3reps.
-took it handy because of physio yeesterday

Inclines on smith machine
50 x 12
60 x 12
70 x 12
70 x 10

Cable Flies
3 sets

Chins
3 x 10

seated cable rows
2 x 15

Rolling tricep ext
3 x 12

gun work.

Squat/Deadlifts

Was rushed for time so flew through this squats and DLs

Low BOx squat
60 x 8
80 x 3
100 x 3
115 x 3
130 x 5 (PB for 5, did 3 before)

Deads
70 x 5
120 x 5
140 x 3
160 x 3
180 x 5 all easy peasy!

lat pull downs
worked up to 3 x 12

shrugs
100 2 x 12
30k dumbells 1 x 15

abs
guns