I want to build a yoke

Turbo_diesel

Saturday 18/05/13

Log Clean & Press
3sets of 5@30kg
5sets of 5@47.5kg
3sets of 10@35kg

Fat Grip chins
5sets of 7

Prowlers Pushes@50kg ( 35 yards)
22 Pushes

Farmers Walk@60kg per handle (35 yards )
12 runs

Turbo_diesel

Monday 20/05/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 3
80kg for 2
90kg for 1
100kg for 1
112kg for 5 sets of 3
( what a pile of **** that was! Didn't feel good on the squats & they didn't look good either. It was like I forgot how to squat. I think that when the weight gets heavy my head says no & I resort to some retarded way of trying to squat.I also dont think i recovered enough from the farmers walk & prowler on saturday. Going to focus on reps for a while & really just nail technique. May also take an extra rest day after training Saturdays. )

More Squats
3sets of 12@80kg
( I remembered how to squat again, ATG & good form)
Good Mornings
3sets of 12@55kg
Dips supersetted with chins
17dips , 15 chins, 17 dips, 10 chins, 17 dips , 10 chins

Turbo_diesel

Wednesday 22/05/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
5sets of 3@68.5kg ( happy with this. Slow progress at last)

Pull Up's
5sets of 10

Bench
3 sets of 10@60kg ( again happy here)
Supersetted with Rows
5 sets of 10

DB Rows@37.5kg
22,17,15

Curls
40,40,40
Blueband pushdowns
30,30,30

Turbo_diesel

Friday 24/05/13

Deadlift
2sets of 5@60kg
1set of 5@90kg
1set of 5@100kg
2reps@120kg
1rep@130kg
1rep@150kg
5sets of 3@162.kg

Front Squats
10sets of 3@72.5kg

Stiff legged Deadlifts
5sets of 10@80kg

Turbo_diesel

Saturday 25/05/13

Log clean & Press
3sets of of @ 30kg
1set of 3@40kg
5sets of 5@48kg
3sets of 10@35.5kg

Fat grip Chins
5sets of 8

Band Face Pulls
5sets of 20

Farmers Walk @ 50kg per handle (35 yards ten minute block)
10 runs

Farmers Walk @ 70kg per handle ( 35 yards ten minute block)
8 runs

Turbo_diesel

Tuesday 28/05/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 5
80kg for 3
4sets of 10@91kg

Good Mornings
3sets of 10@60kg

Dips
20,19,20
Supersetted with chins
10,10,10

Turbo_diesel

Wednesday 29/05/13

Floor Press
40kg*10
50kg*5
60kg*3
65kg*3
5sets of 1@70kg

Pull Up's
5sets of 11


Bench
5sets of 8@61kg

Supersetted with Rows
5sets of 12

DB Rows@37.5kg
26,15,12

Curls
45,45,45
Supersetted with Green band pushdowns
25,25,25

Turbo_diesel

Friday 31/05/13

Had to train this morning at 715am as I was going away for the weekend. So today's training was fuelled by Double Espresso, Ammonia & Banging Trance music.

Deadlift
2sets of 5@60kg
1set of 5@ 100kg
2sets of 2@120kg
1rep@140kg
1rep@155kg
5sets of 1@171kg ( My previous max was 175kg so happy with progress here. If I don't pull that 200kg I want I'm on course for some sort of PR at least)

Front Squats
5sets of 5@72.5kg ( Will move to 75kg next week. Nearly at b/w for front Squats so again happy with progress)

Stiff Legged Deads
5sets of 10@82.5kg( I used to hate stiff legged Deads starting to love them now)

Turbo_diesel

Monday 3/06/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 3
80kg for 3
90kg for 2
5sets of 8@97.5kg

Good Mornings
3sets of 12@60kg

Dips
22,22,18,5
Chins
11,11,11

Turbo_diesel

Wednesday 5/06/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
5sets of 5@65kg ( easy)

Pull Up's
12,12,12,8,8

Bench
1set of 10@62.5kg,2sets of 7@62.5kg

DB Rows @37.5kg
27,10

Curls
50,30,20,20,20,10
Green Band Pushdowns
30,30,30

Lessons learned from Wednesday? Don't sit in the sun for two hours, eat & then train later on. Also don't use a prowler the night before Press day.

Turbo_diesel

Friday 7/06/13

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 3
140kg for 1
155kg for 1
3sets of 5@158kg ( Tough )
2sets of 3@158kg

Front Squats
5sets of 3@75kg

Stiff Legged Deads
5sets of 10@85kg

The heat in the gym on Friday was unreal. Sweated like a priest in a playground. Lost two kg this week that I didn't plan in loosing. More than likely all water. Down to 76.7kg

Turbo_diesel

Saturday 8/06/13

Log clean & Press
5sets of 5@30kg
3@45kg
5sets of 3@49kg
3sets of 8@37.5kg

Fat grip Chins
5sets of 9

Band pull aparts =loads

Farmers Walk@ 50kg per handle(just going to work on distance & speed for a while )

1st ten minute block: 6 *60 yard runs
2nd ten minute block :12* 40 yard runs

Turbo_diesel

Tuesday 11/06/13

Back Squats
40kg for 5
60kg for 5
70kg for 3
80kg for 3
90kg for 3
100kg for 1
5 sets of 5@105kg

Good Mornings
3sets of 10@62.5kg

Dips
25,22,19,6

Chins
12,12,12

Turbo_diesel

Wednesday 12/06/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
5sets of 3@70kg

Pull Up's
13,13,13,8,8

Bench
4sets of 8@62.5kg

DB Rows@37.5kg
30,10

Curls
60,40,30,30

Green Band Push Downs
40,30,30,30

Good session..

Turbo_diesel

Friday 14/06/13

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 2
140kg for 1
160kg for 1
Belt on
5sets of 3@170kg ( 200 kg I'm coming for you soon!) Plan on pulling 5 singles @180kg next Friday so it's PR territory from here until I test.

Front Squats
5sets of 5@75kg

Stiff Legged Deads
5sets of 10@87.5kg

Turbo_diesel

Saturday 15/06/13

Log clean & Press
5sets of 5@30kg
5sets of 3@50kg ( reps mainly push pressed)
3sets of 10@37.5kg

Chins
12,12,12,8,8

Band pull aparts*loads

Farmers walk @ 50kg per handle
15*40yard runs
Then
10*40yard runs

Turbo_diesel

Tuesday 18/06/13

Back Squats
40kg for 5
50kg for 5
60kg for 5
80kg for 3
90kg for 3
100kg for 2
110kg for 1
115kg for 1
Belt on
6 sets of 4@117kg

Good Mornings
3sets of 10@65kg

Dips
20,20,20,20,15

Band Pull Aparts
100

Turbo_diesel

Wednesday 19/06/13

Floor Press
40kg for 10
50kg for 5
60kg for 3
65kg for 2
5sets of 1@72.5kg

Pull Up's
14,13,12,11,10

Bench
3sets of 10@62.5kg ( rep PR. May not seem like much but it's progress for me. Bench has also been rubbish)

DB Rows@40kg
3sets of 10

Curls
70,50,35

Green band Pushowns
50,40,35

Turbo_diesel

Friday 21/06/13

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 3
140kg for 1
160kg for 1
Belt on
5sets of 1@180kg ( PR) So a Deadlift PR but expected these pulls to be faster. They felt slow & heavy. The last rep was a bit of a grinder. For testing next week not sure if I should go for 185 first or go balls out for the 190? My 200kg target pull now seems ambitious.

Front Squats
5sets of 3@77.5kg (PR)

Stiff legged Deads
5sets of 10@90kg

Turbo_diesel

Saturday 21/06/13

Log Press (Pressed Straight from the rack no clean)
5 sets of 5@30kg
5 sets of 3@50
3sets of 12@37.5kg

Fat Grip Chins
5sets of 10

Band Pull Aparts
5sets of 20

Turbo_diesel

Tuesday 25/06/13

Today was testing! What a complete head **** today was. Hit some PR's but think I should of probably done better. Overall I have done well enough on this program but I really should have tested after 10 weeks. I probably carried on a bit too long & it got a bit stale. Having to reset the bench & squat midway though didnt help either. Dont really know what happened my bench today. Went in to today confident of hitting 82-85kg but it just didnt happen. I know my set-up is allot better & my shoulders are definitely pinned to the bench. I can also feel some good leg drive so dont really know what the **** happened today? Not benching for enough volume or maybe not benching close enough to max in training? Who knows! I'm going to try for another PR on the bench on Friday & see what happens. Anyway today went like this... B/W this morning 77kg

Squat
40kg for5
50kg for 5
60kg for 5
70kg for 3
80kg for 3
90kg for 2
100kg for 1
110kg for 1
120kg for 1
130kg for 1
135kg for 1 PR
140kg for 1 Fail

Bench
40kg for 10
50kg for 5
60kg for 3
70kg for 1
75kg for 1
80kg for 1
81 kg fail ( got it off the chest twice but just couldnt lock it out!)

Deadlift
70kg for 10
100kg for 5
120kg for 2
140kg for 1
160kg for 1
170kg for 1
185kg for 1 PR
190kg fail ( Just couldn't lock that bastard out! )

Just couldnt lock this out!

So I had originally planned to enter the IDFPA deadlift comp but the meet was moved to August. On holiday in 4 weeks so it would only leave me with two weeks prep from when I get back. So my plan now for the next four weeks is just to maintain strength,get real lean before my holiday & just push the conditioning.
Thinking of something like this for the next four weeks. When I return from holidays I plan on starting a new program which will bring up to the National Push/Pull event.

Log Press
Chins
Pushdowns
Prowler

Front Squats
Stiff Legged deads
Curls
Farmers Walk

Squat
Bench
DB Press
Row
Prowler

Turbo_diesel

Wednesday 26/06/13

Bench 40kg for 10
50kg for 5
60kg for 3
70kg for 1
75kg for 1
80kg for 1
3sets of 12@62.5kg ( Rep PR)

Fat Grip Chins
3sets of 8

Prowler@50kg
15 runs ( 40 yards)

Turbo_diesel

Friday 28/06/13

Log Press
3sets of 5@30kg
1set of 3@40kg
1set of 3@45kg
2sets of 2@51kg
1set of 3@50kg
3sets of8@38kg

Fat Grip Chins
11,10,9,8,7

Band Pull aparts
5 sets of 20

Front Squats
4sets of 8@60kg

Stiff legged Deads
3sets of 10@90kg

Farmers Walk@50kg per handle
20 runs ( 40 yards)

Turbo_diesel

Monday 01/07/13

Log Press
3sets of 5@30kg
1sets of 3@40kg
1set of 3@45kg
3sets of 3@50.5kg
3sets of 10@38kg

Chins with Fat gripz
12,11,10,9,8

Band Pull aparts 5sets of 20

Front Squats
4sets of 8@62.5kg

Prowler @50kg
18 runs ( 40 yards)

Turbo_diesel

Wednesday 3/07/13

Seated Db Press
4sets of 8@17.5kg

Some rows & pull aparts

Deadlift
70kg for 10
70kg for 5
100kg for 5
120kg for 3
5sets of 8@130kg ( rep PR)

Stiff legged Deads
3sets of 10@92.5kg

Curls
40,20,20

Blueband pushdowns
40,40,20

Plank
3*1

Turbo_diesel

Friday 5/07/13

Bench
40kg for 10
50kg for 5
60kg for 3
65kg for 3
70kg for 5
72.5kg for 3 easy
3sets of 8@65kg ( Rep PR)

Pull up's
15,14,13,12,11

Band pull aparts 100

Back Squats
40kg for 5
50kg for 5
60kg for 5
70kg for 3
80kg for 3
90kg for 2
3sets of 8@95kg

Farmers Walk @60kg per handle
12 runs ( 40 yards)

Turbo_diesel

Monday 8/7/13

Log Press
3sets of 5@30kg
1set of 3@40kg
1set of 3@45kg
3sets of 3@51kg
3sets of 12@38kg ( last couple of reps push pressed on set 2& 3)

Chins wit fatgripz
13,12,11,10,9

Band pull aparts
5sets of 20

Front Squats
4sets of 8@65kg

Prowler @50kg
20 runs

Turbo_diesel

Wednesday 10/07/13

Seated Db Press @17.5kg
8,10,8,8

Db Shrugs@20kg
4sets of 25

Deadlift
2 sets of 8@130kg ( Then realised I forgot to add 10kg)
3sets of 8@140kg

Stiff Legged Deads
3sets of 10@95kg

Turbo_diesel

Friday 12/07/13

Bench
40kg for 10
50kg for 5
60kg for 3
65kg for 3
70kg for 3
74kg for 3
75kg for 3 ( new 3 rep max)
2sets of 10@65kg ( rep PR)
1 set of 9@65kg almost locked it out

Pull Up's ( weighted 10kg on a dip belt)
10,8,8,8,8

Band Pull aparts 5sets of 20

Back Squats
3 sets of 5@100kg
1 set of 20@60kg ( High Bar)

Farmers Walk @60kg per Handle
15 runs

Turbo_diesel

Monday 15/07/13

Log Press
3 sets of 5@30kg
1set of 3@40kg
1set of 3@45kg
3sets of 3@ 51.5kg
3sets of 8@40kg

Chins with Fatgripz ( ladders)
2,4,6,8,10,12,2,4,6,8,10,12 ( 84 reps total )

Band Pull aparts
200

Front Squats
4 sets of 6@70kg, 1set of 10@60kg

Prowler @60kg
12 runs