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Don't let the coward in your head, control the badass in your heart
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W4D2
A) Squat
60kg (3x5)
100kg (2x5)
140kg x2
160kg x1
*belt*
180kg x1
200kg x1
*loose wraps*
220kg x2
RDL
65kg x5
105kg x5
145kg x5
185kg x5
C) Lat Pulldown
(4x10)
Kinda ghosted through that session with no real intensity or desire to be there - knee isn't right but its no better or worse after the squatting and 5 plates has never felt so comfortable on my back before. Could have done a heap of reps but still very early on so prioritising recovery for the deads while Im pulling twice a week. Upper volume Friday and heavy pulls Saturday then deload next week. Have rarely if ever structured deloads into my comp cycles so looking forward to come back into week 6 with a vengeance.0 -
W4D3
A) Bench - Paused
60kg x12
80kg x8
100kg x5
120kg x2
130kg x1
140kg x1
147.5kg x1
152.5kg x1 Bench - Touch & Go
100kg (2x20)
C) Chest Supported T-Bar Row
(5x10)
D) Lat Pulldown
(5x10)
E1) Plate Loaded Shrug (3x20)
E2) Tricep Pressdown Machine (3x20)
Training up in the new RAW in Sandyford - going to be working here coaching a couple of days a week so figured I should get used to the surroundings. Brought a texas bar up that I had sitting on the floor of my sitting room the past year or so so have everything I need there for work and play. Heavyish deads this weekend now then deload next week.0 -
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WK4D4
A) Deadlift
80kg (2x10)
120kg x8
160kg x5
180kg x3
200kg x1
220kg x1
*belt*
227.5kg x1
235kg x1
242.5kg x1 - https://www.instagram.com/p/BAU1JEBTFH4/?taken-by=ever_strength Bottom ROM Beltless Deadlift
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5
C) EMOM -Deadlift +40kg chain
180kg (12x1)
E) Barbell Row
(4x10)
D) Buffalo Bar Good Morning
(4x10)
E) Standing Abs - Heavy Band
100 reps
Pulling with stiff bar and calibrated plates - 2.5kg PR on last comp to end first mesocycle of three leading into nationals in 11 weeks...
One of those days where energy levels low, feeling sluggish as hell and was 50/50 on just leaving training until tomorrow - but sometimes you just have to trust the plan and believe the indicators from last month of training that point to today being a good day.
Very happy with where things are now, pulling flat soled feeling more natural week on week and actually heaviest pull since early 2013! Very much playing the long game on the pull (a few kgs here a few kgs there a little more every few months) and while it may still feel like a drought but I can feel that the rains are coming
Week 5 is a deload - Haven't had one of these in ages probably get sick and/or injured :rolleyes:0 -
W5D1 - Deload
A) Bench - Pause 3 Inches Off Chest
40kg x15
60kg x12
80kg x8
100kg (3x5) Incline DB Press + Light Band
17.5s x15
22.5s x15
27.5s x15
32.5s x15
C) Tbar Row
20kg x15
30kg x15
40kg x15
50kg x15
D) Tricep Pressdown
(3x25)
https://www.instagram.com/p/BAZxUf1TFA3/?taken-by=ever_strength0 -
W5D2
A) Squat - Paused
60kg (2x5)
100kg x5
*belt/rehbands*
140kg (3x5) RDL
100kg (4x10)
C) Lat Pulldown
(3x15)
D) Standing Abs - Heavy Band
- 100 Reps
https://www.instagram.com/p/BAfWlaaTFFm/?taken-by=ever_strength0 -
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W6D1
A) Bench (Paused)
Bar x 50
60kg x12
80kg x8
100kg x5
120kg x1
130kg (5x2)
110kg x8 Incline Bench
60kg x10
80kg x8
100kg (3x5)
C) Neutral Grip DB Press
30s x12
35s x10
40s x8
45s x6
D1) Skulls (3x12)
D2) Curls (3x10)
E) Lat Pulldown (x15,12,10,8)
F) OHP (4x10)0 -
W6D2
A – Deadlift
80kg (2x10)
120kg x5
160kg x3
*belt*
200kg (5x5)
B – Bottom ROM Deadllift
140kg (2x12)
C – Speed Deficit Deadlift – Standing On 3inch Blocks
120kg (10x1)
D – Buffalo Bar Good Morning
40kg x8
60kg x8
80kg x8
100kg x8
E) Leg Extension
(x25,20,15,12,10,8)
F) Banded KB Iso Hold
(3x45s/45s)
Whoever named this exercise 'Good Mornings' was either the most sarcastic person to ever walk the face of the earth or had deeper psychological issues than the first person to ever look at a cows udder and think 'yeah I'm gonna drink whatever comes out of THAT thing'.
Wouldn't ordinarily do these in a contest cycle but I'm doubling up on the deadlift assistance as I take a short but enforced hiatus from squatting with an MCL sprain in my right knee
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W6D3
A) Bench
Bar x50
60kg x12
80kg x8
100kg x4
120kg (5x3)
100kg x10 Close Grip Bench - Fat Grip Restricted ROM
60kg x5
80kg x3
100kg x1
110kg (3x6)
C) Incline DB Press
27.5s x15
32.5s x12
37.5s x10
42.5s x8
47.5s x6
D) Arnold Press
(10,12.5,15,17.5s x12)
E) Flys
(10,12.5,15s x15)
F) Neutral Grip Lat Pulldown
(x15,12,10,8)
Really enjoy these sessions - based on The Cube Predator programme I ran bout a year ago just extended and wave loaded the %s out from 6 to 8 weeks including a deload at the midway point. Loads of volume, but should tolerate it just fine since not squatting and since not cutting for a weight category, haven't a hope in hell of coming anywhere but last and really just want to see some progress on my comp bench/deadlift so ramping up the Italian food intake
Entire back half of my body is fried from the midweek pulling/GMs etc... have to pull again tomorrow so hopefully be good to do the prescribed heavyish singles.0 -
W6D4
A) Deadlift
80kg (2x10)
120kg x6
160kgx4
180kg x2
200kg x1
*belt*
220kg x1
232.5kg x3 (Touch & Go)
232.5kg x1
232.5kg x1 Speed Pulls + 50kg Chain
140kg (10x1)
C) Shrugs
60kg x10
100kg x10
140kg x10
180kg x10
D) Snatch Grip RDLs
60kg x8
80kg x8
100kg x8
120kg x8
E) Leg Extension
(5x10 + worlds biggest ever drop-set)
F) Abs - 150 reps
Was still quite sore after midweek deads so everything felt slow off the floor in the warm ups on account of the DOMS. When I put down the single on 220kg FatHead McSmartArse who was training beside me said something to the effect of 'you couldn't pull 220 for a triple' so I pulled 232.5 for a triple instead of a single then did the next two singles as prescribed which also felt fine.
Speed deads felt great just slightly less volume than last wave with an extra 10kg total chain keeping with the EMOM theme. Shrugs because I haven't done them in forever and I want bigger traps and snatch grip RDLs because every rep feels like my lats are about to be torn off which is nice.
Going to do leg extensions every lower body day just to avoid any atrophy while not squatting. Hopeful that the stronger hamstrings, hips, glutes, upper back and core will mean that I'll be able to slot right back into heavy squatting when my knee calms down. Next up heavy bench on Monday.0 -
W7D1
A) Bench - Paused
Bar x50
60kg x12
80kg x8
100kg x5
120kg x1
135kg (5x2)
110kg x8 Incline Bench
105kg (3x5)
C) Neutral Grip DB Press
35s x12
40s x10
45s x8
50s x6
D) Skulls
(4x12)
E) Neutral Grip Lat Pulldown
(4x10)
F) Mil Press
(4x8)
Self hand-outs f*cking SUCK...
https://www.instagram.com/p/BA-EIx8nyxW/0 -
W7D2 - Grumpy SI Day
A) Deadlift
80kg (2x10)
120kg x8
160kg x4
180kg x2
200kg x1
*belt*
205kg (5x5) Bottom ROM Deadlift
80kg x8
100kg x8
120kg x8
140kg x8
160kg x8
C) Speed Pull - Standing on 3 inch block
125kg (10x1) 30s recovery
D) Good Morning
(5x8)
Left it there as starving and left SI acting all hormonal.0 -
W7D3
A) Bench - Paused
Bar x50
60kg x12
80kg x8
100kg x4
125kg (5x3)
105kg x10 Close Grip Bench - Fat Grip Restricted ROM
60kg x5
80kg x3
100kg x1
115kg (3x6)
C) Incline DB Press
27.5s x12
35s x10
42.5s x8
50s x6
D) Arnold Press
(10,15,20s x12)
E) Flys
(10,15,20s x15)
F) Lat Pulldown
(x15,12,10,8)
Everything feels about 20kg heavier then it should - no lifts outs, no wrist wraps and no touch and go bench reps makes for sh*t craic. Bumped training up a day because I'm away Fri-Sun next week and have to fit a tonne of crap in before that.0 -
W7D4
A) Deadlift
80kg (2x8)
120kg x6
160kg x4
180kg x2
200kg x1
*belt*
212.5kg (3x1) Speed deadlift - EMOM
150kg +50kg chain (20x1)
C) RDL
60kg x5
80kg x5
100kg x5
120kg x5
140kg x5
160kg x5
180kg x5
D) Kneeling Abs
- 100 reps
Rough week... adjusted intensity down accordingly. Bench tomorrow... back up to three biscuits for doubles0 -
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W8D1
A) Bench - Paused
60kg (2x15)
80kg x12
100kg x8
120kg x1
140kg (5x2)
120kg x8 [Higher] Incline Bench
60kg x8
80kg x5
100kg x1
110kg (2x3)
C) Neutral Grip DB Press
25s x15
32.5s x12
40s x10
47.5s x8
55s x6
D1) Skulls (3x10)
D2) Curls (3x10)
E) Military Press (4x6)
F) Neutral Grip Lat Pulldown
(x15,12,10,8)
Happy enough with the benching... still doing self hand-outs so hard to stay tight. No wrist wraps either and lower bench so training hard to fight wasy. Just need this piece of sh*t knee to calm down now and ill put the hammer down over the next 7 weeks0 -
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W8D2
A) Deadlift
80kg (2x8)
120kg x4
160kg x2
180kg x1
200kg x1
*belt*
210kg x3
220kg x2
235kg (3x1) ... last set here
https://www.instagram.com/p/BBVSi4rTFG0/ Speed Deadlift - EMOM
160kg +50kg chain (10x1)
C) Bottom ROM Deadlift
160kg x12
D) Buffalo Bar Good Morning
40kg x15
60kg x15
80kg x15
100kg x15
E) Rear Foot Elevated Split Squats
(5x8/8)0 -
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W9D1
- Pec Rehab
W9D2
A) Squat
60kg (3x5)
100kg x5
140kg x3
160kg x1
180kg x1
200kg x1 Deadlift
80kg x8
120kg x6
160kg x3
180kg x1
200kg x1
*belt*
210kg (3x3)
C) Deficit Speed Deadlift - Standing on 3inch block
140kg (10x1)/45s rec
D) Buffalo Bar Good Morning
(5x8)
E) Leg Extension
(5x20)
So much bullsh*t - so little interest in writing it up.0 -
Long story short... knee didnt calm down so had to go for an MRI. Was cleared of any structural damage but had to pull out of the pro invitational comp this March. Also strained my pec in Feb as logged above... so only back benching light this week....
Anyway... onwards and strongwards!
Monday
A) Bench
Bar x 50
40kg x12
60kg x8
80kg x5
100kg (8x3) Close Grip
90kg (3x5)
C) Incline
80kg (1x8)
D) Deadlift
140kg (5x5)
E1) Facepull (4x15)
E2) Hammercurl (4x15)
Today
A) Deadlift
60kg (3x5)
100kg (2x5)
140kg x2
160kg x1
180kg x1
*belt*
200kg (8x3) Double Pause Pull (because Boris Sheiko told me to in London last week)
152.5kg (5x2)
C) Deadlift Stance Box Squat
60kg x5
80kg x5
100kg x5
120kg x15
D) Step Up (18inch box)
10kg x8/8
20kg x8/8
30kg x8/8
E1) DB Row (4x10/10)
E2) Tall kneeling Palov Press (4x15/15)
Will be squatting on Saturdays going forwards so that when eventually get back at the heavy stuff Ill be able to do it with people instead of in an empty gym midweek. Will be keeping the bench/squat stuff quite light for the forseeable... feel quite detrained at the moment so will take as much time as is required to build a base for some all time PRs down the line.0 -
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