The Westlife Dynamic Effort Approach

POSSY

Sunday June 30

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
5 x 140kg
5 x 150kg
5 x 160kg
5 x 170kg

Bent Over Row
10 x 60kg
8 x 70kg
8 x 80kg
5 x 5 x 90kg

Rack Pulls
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg

Shrugs
10 x 60kg
4 x 10 x 80kg

Isolateral Rows (Plate loaded machine)
5 x 20kg (each side)
5 x 40kg
5 x 5 x 60kg

POSSY

Monday July 1

Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
2 x 3 x 120kg
3 x 122.5kg
11 x 100kg
8 x 100kg
7 x 100kg
12 x 80kg
15 x 60kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 90kg
3 x 3 x 100kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 140kg

Dumbbell Flat Pec Fly
3 x 8 x 20kg (each hand)

Regular Dips
3 x 8 x BW

Wide Grip Dips
5 x 5 x BW

Rope Pulldown Tricep Extensions
8 x 70lbs
8 x 100lbs
3 x 8 x 140lbs

POSSY

Tuesday July 2

Squat
5 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
5 x 100kg
3 x 130kg
3 x 140kg
3 x 60kg
3 x 100kg
3 x 120kg
140kg
3 x 8 x 100kg

Incline Bench
3 x 40kg
3 x 60kg
3 x 80kg
3 x 90kg
3 x 3 x 100kg

Squat felt terrible, depth was definitely there but I felt so loose under the bar. Think it was down to two things:
1) I set the rack pins too high. I like to set the pins lowish so I have to squat the bar out of the rack, rather than "shrug" the bar out. I should have stopped and reset the rack but I stupidly didn't.
2) Compounding the above, I wore a loose and sleek (no homo) Under Armour polo, and just couldn't get the bar tight to my back.

POSSY

Wednesday July 3

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
===Belt On===
205kg
215kg... PR
===Belt Off===
140kg

Rack Pull From Knee
3 x 140kg
180kg
===Belt On===
200kg
220kg
240kg
260kg
===Belt Off===

Chins
3 x 3 x BW

Plated Loaded Seated Over Head Press
5 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg
3 x 160kg

T-Bar Bent Over Row (Wide Grip)
5 x 20kg
5 x 40kg
5 x 50kg
5 x 60kg
5 x 70kg
3 x 80kg

Wide Grip Lat Pulldown
15 x 90lbs
3 x 12 x 110lbs

215kg deadlift felt nice and fast, so optimistic of 220kg next week.

POSSY

Thursday July 4

Bench Press
3 x 40kg
3 x 60kg
3 x 82.5kg
3 x 102.5kg
3 x 3 x 122.5kg
3 x 8 x 100kg

Close Grip Bench Press
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Seated Chest Press
5 x 40kg
3 x 80kg
3 x 120kg
3 x 140kg
3 x 160kg

Dips
3 x 8 x BW + 5kg Powerbag
2 x 8 x BW

Dumbbell Pec Fly
3 x 20 x 15kg (each hand)

POSSY

Friday July 5

Squat
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
150kg
===Belt On===
160kg
170kg
===Belt Off===
20 x 100kg

Incline Bench Press
3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Goblet Squat
20 x 12kg KB
20 x 16kg KB
20 x 20kg Plate

POSSY

Sunday July 7

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
3 x 3 x 180kg

Rack Pulls from Knee
3 x 60kg
3 x 100kg
3 x 140kg
180kg
200kg
===Belt On===
220kg
240kg

Iso Lateral Plate Loaded Row: Single Arm Approach
8 x 20kg (each side)
8 x 40kg
5 x 60kg
5 x 5 x 80kg

Iso Lateral Shoulder Press
3 x 10 x 40kg

Chins
3 x 3 x BW

Barbell Shrugs
5 x 15 x 60kg

POSSY

Monday July 8

Bench
3 x 3 x 50kg
3 x 82.5kg
3 x 102.5kg
3 x 3 x 122.5kg
10 x 100kg
2 x 8 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Floor Press (barbell)
3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Chest Press
3 x 40kg
3 x 80kg
3 x 120kg
3 x 3 x 140kg

Reg. Grip Dips
5 x 5 x BW

POSSY

Tuesday July 10
Squat
3 x 20kg
3 x 3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 3 x 140kg
150kg

Incline Bench
3 x 60kg
3 x 80kg
3 x 3 x100kg

NarrowGrip Incline Bench
5 x 5 x 60kg

Plate Loaded Leg Press
8 x 100kg
5 x 200kg
5 x 300kg
5 x 340kg
3 x 380kg
3 x 420kg
3 x 460kg
480kg
500kg

POSSY

Wed July 10

Afternoon:

Deadlift
3 x 3 x 60kg
100kg
140kg
180kg
200kg
==Belt On==
220kg x f.....had it to knee and then dropped it, hadnt warmed up properly... will hit it next time.

Rack Pulls
180kg
200kg
==Belt On==
220kg
240kg
260kg
270kg

Plate-loaded Seated OHP
8 x 40kg
5 x 80kg
5 x 120kg
3 x 5 x 140kg

Narrow Grip T-Bar Row
5 x 20kg
5 x 40kg
5 x 60kg
2 x 3 x 80kg
5 x 80kg

Evening:
5.66km jog in approx. 32mins

POSSY

Thursday July 11

Bench
3 x 3 x 40kg
2 x 3 x 60kg
3 x 80kg
105kg
125kg
132.5kg
137.5kg x fail.... had it, but lost my foot placement which killed the lift.
2 x 3 x 120kg
3 x 8 x 100kg
12 x 80kg
15 x 60kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x100kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 140kg

Dumbell Pec Fly
20 x 15kgs (each hand)
4 x 15 x 20kg (each hand)

Narrow Dips
5 x 5 x BW

Wide Grip Dips
6 x 5 x BW

KettleBell Overhead Tricep Extensions
15 x 10kg
15 x 16kg
3 x (15 x 20kg + 15 x 10kg)

POSSY

Friday July 12

5km jog: 31mins

POSSY

Saturday July 13

Bench
3 x 5 x 60kg
3 x 3 x 80kg
3 x 100kg
Sadiv Sets: 10 mins, 125kg, 11 single reps
8 x 100kg
3 x 15 x 60kg

Dynamic Bench
2 x 3 x 60kg
2 x 3 x 70kg
4 x 3 x 82.5kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Deadlift Sadiv Set
12 mins, 140kg, 41 single reps

Overhead Press
3 x 15 x 20kg

Dips
5 x 5 x BW (reg grip)
5 x 5 x BW (wide grip)

Overhead Tricep Extension with Kettlebell
3 x [15 x 20kg, 15 x 12kg, 15 x 8kg]

POSSY

Sunday July 14

5.66 km jog, 36mins

POSSY

Monday July 15th

Beginning of deload week... or at least that was the plan til I saw there was a shinny new hex bar and it was back day.

Hex Bar Deadlift
10 x 70kg
5 x 110kg
3 x 150kg
3 x 170kg
190kg
200kg
210kg
220kg
230kg
235kg
10 x 70kg
5 x 110kg
3 x 150kg
170kg
190kg
200kg

(should have brought my belt)

High Volume/ 5 sets of the following:
Shrugs
wide lat pull down
narrow lat pull down
seated plate loaded OHP
dumbell rows
bicep curls

POSSY

Tuesday July 16

Evening

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 3 x 60kg
3 x 80kg
105kg
117.5kg
125kg
132.5kg
5 x 1 x 130kg
8 x 100kg
3 x 15 x 60kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Incline Press
8 x 40kg
8 x 80kg
5 x 5 x 120kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 140kg

Wide Grip Dips
7 x 5 x BW

Hex Bar Farmer Walks
4 x 40kg x 140ft
60kg x 80ft
100kg x 80ft
3 x 140kg x 80ft
60kg x 140ft
4 x 40kg x 140ft

Night
Jog: 5.66km in 35mins

POSSY

Friday July 20

Deadlift
3 x 3 x 70kg
3 x 3 x 110kg
3 x 150kg
170kg
195kg
205kg
210kg

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
105kg
115kg
125kg
132.5kg
130kg
3 x 8 100kg
12 x 60kg


Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 105kg

Dips
5 x 5 x BW
3 x 8 x BW

Lats Pulldowns
5 x 15 x 40kg

Tricep Cable Pushdown
8 x 25kg
8 x 36kg
3 x 8 x 49kg

SkullCrushers / French Press
20kg:15/15
25kg: 3 x 15/15

Gun Challange Bro
Three rounds of all of the following done together with a curl bar:
10 x 25kg/10 x 20kg/10x15kg/10x10kg/10x15kg/10x20kg/10x25kg

POSSY

Monday July 22

Deadlift
3 x 3 x 70kg
2 x 3 x 110kg
150kg
170kg
195kg
205kg
==Belt On==
205kg
205kg

Hex Bar Deadlift
3 x 3 x 70kg
3 x 110kg
3 x 150kg
190kg
210kg
==Belt On==
220kg
230kg
==Belt Off==
3 x 3 x 190kg
3 x 150kg
3 x 110kg

Rack Pulls from Knee
3 x 60kg
3 x 100kg
3 x 140kg
180kg
200kg
==Belt On==
220kg
240kg

Plate Loaded Seated OHP
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 160kg

Hex Bar Shrugs
5 x 12 x 70kg

Lat Pulldowns
8 or 9 sets of 15 and light to medium weight.

POSSY

Tuesday July 23

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 65kg
3 x 85kg
105kg
117.5kg
125kg
132.5kg
135kg
5 x 1 x 130kg
3 x 120kg
3 x 8 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 105kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 140kg
3 x 160kg
3 x 12 x 80kg

Dumbbell Peck Fly
8 x 15kg (each hand)
8 x 20kg
8 x 25kg
5 x 27.5kg
5 x 32.5kg


Dumbbell Press
5 x 32.5kg (each hand)
5 x 37.5kg
5 x 40kg
5 x 42.5kg

Reg. Grip Dips
5 x 5 x BW

Wide Grip Dips
5 x 5 x BW

Tricep Pulldowns
Worked up to 3 x 10 x 40kg

POSSY

Wednesday July 24

Squat
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
==Belt On==
150kg
160kg
170kg
==Belt Off==
10 x 100kg

Incline Bench Press
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Leg Press
8 x 100kg
8 x 200kg
5 x 250kg
5 x 290kg
5 x 330kg
3 x 370kg
3 x 410kg
450kg
470kg
490kg

Seated Plate-Loaded Calf Raises
12 x 20kg
12 x 40kg
12 x 60kg
3 x 12 x 80kg

POSSY

Friday July 26

Won't get to gym over weekend so had to do a bench and deadlift day.

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
100kg
115kg
125kg
130kg
Sadiv Set: 125kg, 10 mins, 13 single reps.
3 x 8 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 100kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
Sadiv Set: 12 mins, 180kg, 15 single reps.

Barbell OHP
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg
3 x 3 x 60kg

Lat Pulldown
3 x 12 x 30kg

Lat Pulldown/Dips Superset
5 x[ 12 x 35kg pulldown + 5 x BW Dips]

POSSY

Sunday July 28

First ever 5km race...27:10...happy enough with that!

POSSY

Wednesday July 31

Light-ish week ahead.

Bench
3 x 3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
132.5kg
135kg
2 x 120kg
5 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Deadlift
3 x 60kg
3 x 100kg
3 x 130kg
160kg
180kg

Dips
5 x 5 x BW

POSSY

Thursday August 1st

Squat
3 x 8 x 20kg
8 x 40kg
8 x 60kg
8 x 80kg
8 x 100kg
3 x 120kg
8 x 60kg

Incline Bench
12 x 20kg
12 x 40kg
3 x 12 x 60kg

Deadlift
5 x 60kg
5 x 100kg
5 x 5 x 140kg

Wide Grip Lat Pulldown
5 x 12 x 30kg

Leg Extension
3 x 12 x 40kg

POSSY

Friday August 2

Lots and lots of ****ing about... flat barbell bench, narrow grip bench with chains finished off with a strip set of 100kg + chains down to bar + chains..some farmer walks, some pec flys with dumbbell and incline dumbbell bench

POSSY

Saturday August 3

Deadlift
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
160kg
180kg
200kg
8 x 100kg + chains
5 x 140kg + chains
160kg + chains
180kg + chains
185kg + chains

Deficit Deadlift
3 x 60kg
3 x 60kg + chains
3 x 100kg
3 x 100kg + chains
3 x 120kg
3 x 120kg + chains
3 x 140kg
3 x 140kg + chains
160kg
160kg + chains
180kg
180kg + chains

Farmers Walks
Handles + 10kg (each side)
Handles + 20kg
Handles + 30kg
Handles + 40kg
Handles + 50kg

Tyre Flips (Tractor Tyre)
3 x 20 flips

Rack Pulls from Knee
3 x 60kg
3 x 100kg
3 x 140kg
3 x 140kg + chains
180kg
180kg + chains
200kg
200kg + chains
220kg
220kg + chains
240kg
240kg + chains

Rope Waves
3 x 1minute

POSSY

Tuesday August 6

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
205kg
210kg
220kg PR
There's the 5 plate monkey of my back. Delighted I did it belt-less as well Next stop 500lb. I think the change in workouts over the past week really helped.

Deficit Deadlifts
5 x 140kg

Rack Pulls
3 x 100kg
3 x 140kg
3 x 160kg
180kg
200kg
220kg
240kg
250kg

Seated Plate Loaded Overhead Press
8 x 40kg
8 x 80kg
5 x 120kg
5 x 140kg
3 x 3 x 160kg

Barbell Shrugs
12 x 60kg
3 x 8 x 100kg

Lat Pulldowns
5 x 15 x 110lbs

POSSY

Wednesday August 7

Bench
3 x 20kg
3 x 60kg
3 x 80kg
3 x 100kg
115kg
125kg
130kg
135kg
137.5kg
12 x 100kg
10 x 100kg
8 x 100kg
6 x 100kg

Narrow Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Chest Press
8 x 40kg
8 x 80kg
5 x 120kg
2 x 3 x 140kg
3 x 160kg

Dips
5 x 8 x BW

KB OH Tricep Extension
15 x 12kg
15 x 16kg
3 x 15 x 20kg

POSSY

Thursday August 8

Squat
3 x 20kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
===Belt On==
160kg
170kg
180kg
185kg PR
===Belt Off==
10 x 100kg
3 x 60kg
3 x 60kg + chains
3 x 80kg + chains
3 x 100kg + chains
2 x 3 x 120kg + chains

Lunges
8 each leg
8 + chains
3 x 8 + 2*chains

Prowler
Sprints on concrete with 40kg (vibration city on the uneven concrete!)

Chins
5 x 3 x BW

Good week for PRs! Hoping for a 140kg bench on saturday...time will tell

POSSY

Friday August 9

That didn't go well. Glutes felt shot to bits after squatting yesterday.

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
210kg x fail
===Belt On===
210kg
220kg x fail
220kg x fail
2 inch Deficit Deadlift: 3 x 140kg

Bored and sore so just did light bench work.