Arse..muscles

arse..biscuits

New Program

Monday March 24th

Bench Press 6 x 6
4 x 6 @ 70 kg
1 x 6 @ 72.5 kg
1 x 6 @ 72 kg

Chin ups
6 x 6 @ body weight

Assistance Block 1
3 x 10 - TRX rows
3 x 10 - Seated shoulder press 10 kgs

Assistance Block 2
3 x 10 - Green band pull downs
3 x 10 - weighted press ups - 25 kg

Finisher
90 secs TRX rows, 30 sec intervals, go to failure and make easier after each interval
90 secs press ups, 30 sec intervals, go to failure and make easier after each interval

arse..biscuits

Thursday 27th March

Front squat
6 x 6 @ 70 kg

RDL
6 x 6 @ 65 kg

Assistance Block 1
3 sets of..
TRX hamstring x 10
Lunges x 10 @30 kg

Assistance Block 2
3 sets of..
OH Squats x 6
Brbell glute bridges @ 60 kg

arse..biscuits

Friday 30th March

DeadLift
115 x 8
117.5 x 8
120 x 8
122.5 x 8

Chin ups
3 sets of 8 bodyweight
last set of 8 with black band

Assistance block 1
Single arm row x 5 each side 30 kg
Raised feet glute bridges x 10

Assistance block 2
Nordic falls x 10
Floor press x 10 @55 kg

Finisher
40 secs split squats right leg 40 secs hold
40 secs split squats left leg 40 secs hold (one of the most horrible things I have ever done)
40 secs TRX rows 40 secs hold

arse..biscuits

Monday March 31th

Bench Press 6 x 6 @ 72.5 kg

Chin ups 6 x 6 @ body weight

Assistance Block 1
3 x 10 - TRX rows
3 x 10 - Seated shoulder press 12.5 kgs

Assistance Block 2
3 x 10 - Green band pull downs
3 x 10 - weighted press ups - 20 kg

Finisher
90 secs TRX rows, 30 sec intervals, go to failure and make easier after each interval
90 secs press ups, 30 sec intervals, go to failure and make easier after each interval

arse..biscuits

Thursday 3rd April

Front squat
6 x 6 @ 72.5 kg

RDL
6 x 6 @ 70 kg

Assistance Block 1
3 sets of..
TRX hamstring x 10
Lunges x 10 @30 kg

Assistance Block 2
3 sets of..
OH Squats x 6
Brbell glute bridges @ 60 kg

arse..biscuits

Saturday 5th April

DeadLift
120 kg 4 x 8

Chin ups
4 x 8 @ bodyweight

Assistance block 1
3 sets...
Single arm row x 5 each side 30 kg
Raised feet glute bridges x 15

Assistance block 2
3 sets of...
Nordic falls x 10
Floor press x 10 @65 kg

Finisher
40 secs split squats right leg 40 secs hold
40 secs TRX rows 40 secs hold
40 secs split squats left leg 40 secs hold (one of the most horrible things I have ever done)
40 secs concentric press ups 40 secs hold

arse..biscuits

Monday 7th April

Bench Press
72.5 kg x 5
72.5 kg x 5
75 kg x 5
77.5 kg x 5
80 kg x 5

Chin ups 5 x 5 @ +5kg

Assistance Block 1
4 x 10 - TRX rows
4 x 10 - Seated shoulder press 12 kgs

Assistance Block 2
4 x 10 - Bent over flyes 5 kgs
4 x 10 - weighted press ups - 20 kg (15 kg for last set)

Finisher
90 secs TRX rows - 30 secs reps, 30 secs hold, 30 secs reps
90 bicep curls (5 kgs)- 30 secs reps, 30 secs hold, 30 secs reps

arse..biscuits

Wednesday 9th April

Every minute 5 chins, 10 press ups, 15 squats, for as many minutes as possible

20 rounds

arse..biscuits

Thursday 10th April

Front squat
5x5 @ 77.5 kg

RDL
6 x 6 @ 75 kg

Assistance Block 1
4 sets of..
TRX hamstring x 10
Split squats x 10 @20 kg (took it easy -sore knee)

Assistance Block 2
4 sets of..
OH Squats x 6 (managed oly bar) tough
Barbell glute bridges @ 60 kg

Finisher
30 secs thrusters 10 kg plate
30 secs counter balance squats 10 kg plate
30 secs squats (no plate)

arse..biscuits

Friday 11th April

DeadLift
120 kg 4 x 8

Chin ups
4 x 8 @ bodyweight

Assistance block 1
4 sets...
Single arm row x 5 each side 27.5 kg
Raised feet glute bridges x 15

Assistance block 2
4 sets of...
Nordic falls x 10
Floor press x 10 @65 kg

Finisher
30 secs 20kg KB Swing
30 secs 16kg KB swing
30 secs 12kg KB swing

30 secs press ups
30 secs midway hold
30 secs press ups

arse..biscuits

Monday 14th April

Bench Press
77.5 kg x 5
77.5 kg x 5
77.5 kg x 5
80 kg x 5
80 kg x 5

Chin ups 5 x 5 @ +5kg

Assistance Block 1
4 x 10 - TRX rows
4 x 10 - Seated shoulder press 12 kgs

Assistance Block 2
4 x 10 - Bent over flyes 5 kgs
4 x 10 - weighted press ups - 20 kg

Finisher
90 secs TRX rows - 30 secs reps, 30 secs hold, 30 secs reps
90 bicep curls (5 kgs)- 30 secs reps, 30 secs hold, 30 secs reps

arse..biscuits

Thursday 17th April

Front squat
80 kg x 5
80 kg x 5
82.5 kg x 5
82.5 kg x 5
82.5 kg x 5

RDL
5x5 @ 80 kg

Assistance Block 1
4 sets of..
TRX hamstring x 10
Split squats x 10 @35 kg

Assistance Block 2
4 sets of..
OH Squats x 6 20kg
Barbell glute bridges @ 70 kg

arse..biscuits

Friday 18th April

DeadLift
122.5 kg 4 x 8 (form wasn't great, gonna drop back the weight a little next week)

Chin ups
4 x 8 @ bodyweight

Assistance block 1
4 sets...
Single arm row x 5 each side 27.5 kg
Raised feet glute bridges x 15

Assistance block 2
4 sets of...
Nordic falls x 10
Floor press x 10 @60 kg

Finisher
40 secs 16kg KB Swing
40 secs 16kg KB squats
40 secs 16kg KB swing

40 secs press ups
40 secs midway hold
40 secs press ups

arse..biscuits

Monday 21th April

Bench Press
82.5 kg x 4
85 kg x 4
85 kg x 4
85 kg x 4


Chin ups
10kg x 4
12.5kg x 4
15kg x 4
15kg x 4

Assistance Block 1
3 x 8 - TRX rows
3 x 8 - Seated shoulder press 16 kgs

Assistance Block 2
3 x 8 - Bent over flyes 10 kgs
3 x 8 - weighted press ups - 30 kg

Finisher
90 secs lateral raise - 30 secs reps, 30 secs hold, 30 secs reps
90 front rise (5 kgs)- 30 secs reps, 30 secs hold, 30 secs reps

arse..biscuits

Starting to do quick met-cons in my shed to supplement my 3 strength workouts (beach season and all that).

F*ck your **** up - 3 sets of (10 x 40kg cleans, 10 lateral barbell burpees)
4:20

arse..biscuits

Tuesday 22nd April

F*ck your sh*t up - 3 sets of (10 x 40kg cleans, 10 lateral barbell burpees)
3.32

arse..biscuits

Thursday 23rd April

Front squat
87.5 kg 4 x 4

RDL
4x4 @ 90 kg

Assistance Block 1
3 sets of..
TRX hamstring x 8
Single leg glute bridge x 10 each side

Assistance Block 2
3 sets of..
OH Squats x 6 25kg
Barbell glute bridges @ 80 kg

Finisher
16 kg KB
30 secs ful squats , 30 secs half squats, 30 secs full squats

arse..biscuits

Thursday 23rd April


F*ck your sh*t up - 3 sets of (10 x 40kg cleans, 10 lateral barbell burpees)
3.05 (really nasty met-con)

Lots of dip and core work on parallel bars (builder's tressells)

arse..biscuits

Met con

1 - Concentric Push Ups
2 - Squats
3 - Burpees
4 - Heels touches
5 - Plate hops
6 - Plate half burpees

Round 1 - 45secs on each no break between each exercise - 40 secs break at the end
Round 2 - 30secs on each no break between each exercise - 30 secs break at the end
Round 3 - 20secs on each no break between each exercise - 20 secs break at the end
Round 4 - 20secs on each no break between each exercise - 20 secs break at the end
Round 5 - 15secs on each no break between each exercise - finished

arse..biscuits

Friday 25th Competitor Session

Broad jump - worse than last month (don't care)

Max strict chins - 15 (same as last month, I must have been 0.1mm from 16)

Sit ups in 60 secs - 67 (up from 64)

100 rep challenge 1.33 (down from 1.39, very happy)

row-pee - 320m/12burpees (delighted to get the 12th burpee in)

arse..biscuits

Monday 28th April

Bench Press 4 x 4
87.5 kg


Chin ups 4 x 4
15kg

Assistance Block 1
3 x 8 - TRX rows
3 x 8 - Seated shoulder press 17.5 kgs

Assistance Block 2
3 x 8 - Bent over flyes 7.5 kgs
3 x 8 - weighted press ups - 30 kg

Finisher
90 secs lateral raise - 30 secs reps, 30 secs hold, 30 secs reps
90 front rise (5 kgs)- 30 secs reps, 30 secs hold, 30 secs reps

arse..biscuits

Wednesday 30th April

Front squat
90 kg 4 x 4

RDL
4x4 @ 90 kg

Assistance Block 1
3 sets of..
TRX hamstring x 10
Single leg glute bridge x 10 each side

Assistance Block 2
3 sets of..
OH Squats x 6 30kg
Barbell glute bridges @ 80 kg

Finisher
30 secs ful squats , 30 secs half squats, 30 secs full squats

arse..biscuits

Wednesday 30th April (Home)

6 sets - all slow/controlled/strict
10 dips
10 press ups (small bars)
10 chin ups

A few sets of arse ups - I don't know what they are really called, on parallel bars, get ass up as high as possible behind you
Some L-sits

arse..biscuits

Friday 2nd May

DeadLift
120 kg 4 x 6

Chin ups
4 x 6 @ 10 kg (failed last 2 reps of last set)

Assistance block 1
3 sets...
Single arm row x 6 each side 27.5 kg
Raised feet glute bridges x 15

Assistance block 2
3 sets of...
Nordic falls x 8
Floor press x 8 @70 kg

Finisher
40 secs press ups/ 40 sec hold
40 secs split squats/ 40 sec hold
40 secs ring rows/ 40 sec hold
40 secs split squats/ 40 sec hold

arse..biscuits

5th May

Test Week

Bench Press
4 x 70 kg
3 x 92.5 kg
3 x 95 kg
3 x 97.5 kg (PB)

Weighted Chins
4 x Body weight
2 x 30 kg (PB)
2 x 32.5 kg (PB)
35 kg fail

arse..biscuits

7th May

4 rounds of

1- KB Squats
2- Leg raised glute bridges
3- press ups
4- dumbbell flyes
5- ring rows
6- band pull aparts
7- shoulder press
8- front raises

Each exercise is broken into 3 - 20 sec parts.
First part, bottom of the movement
Second part, full movement
Third part, top of the movement

arse..biscuits

May 9th Test Week

Broad Jump 2.06 PB (I Think)

Front squat
4 x 80kg
3 x 95kg
3 x 100 kg (PB)
3 x 102.5 kg (PB) Delighted

High Volume finisher
3 minutes each of plate squats, lunges, Box step up with 12kg KBs
cant remember numbers

arse..biscuits

New Program

Monday 12th May

Bench 5,5,3,3,3
80,90,95,95,95

Chins 4x8
5kg - dropped weight half way through third set, needed a spot for last few on last set.

Assistance block 1
3 sets of...
Lying dumbbell press with band - 2 x 25kg - 6 reps
Band pull downs - 10 reps

Assistance block 2
3 Sets of...
OH press - 40kg - 6 reps
TRX rows - 6 reps - quick up, 3 seconds down

Finisher
3 mins of trx rows with partner

arse..biscuits

Wednesday 14th May

F.Squat 5,5,3,3,3
80,85,97.5,97.5,97.5

RDL 4x8
70kg

Assistance block 1
3 sets of...
Single leg squats (assisted) 6 per leg
BB glute bridges (shoulders on bench) 50 kg X8

Assistance block 2
3 Sets of...
OH Squat - 25 kg - 8 reps
TRX hammy curl/glute bridge - 8 reps

Finisher
90 sec crab walk
90 sec 3 point plank

arse..biscuits

Friday 16th May

DeadLift
125 kg 4 x 6

Chin ups
4 x 6 @ 7.5 kg

Assistance block 1
3 sets...
Floor Press 65kg x 8
Band twists x 10

Assistance block 2
3 sets of...
Band Pull downs x 10
Half kneeling dumbbell press x 8 (2 15s)

Finisher
90 sec russian twists
90 sec med ball sit ups

90 sec band twists
90 sec holding band someone else is twisting (resist the movement)

arse..biscuits

Monday 12th May

Bench 5,5,3,3,3
80,82.5,92.5,95,95(missed last one)

Chins 4x8
5kg - dropped weight half way through third set, went to green band for last set.

Assistance block 1
3 sets of...
Lying dumbbell press with band - 2 x 20kg - 6 reps
Band pull downs - 10 reps

Assistance block 2
3 Sets of...
OH press - 40kg - 6 reps
TRX rows - 8 reps - quick up, 3 seconds down

Finisher
3 mins of trx rows with partner

arse..biscuits

Tuesday 21st

Home workout

Bench
75kg 5 x 8

Chins
20 kg
3,2,3,3,2

Lying Bench leg raises
3 x 10

arse..biscuits

Thursday 22nd May

F.Squat 5,5,3,3,3
80,85,95,97.5,100

RDL 4x8
70kg

Assistance block 1
3 sets of...
Single leg squats (assisted) 6 per leg
BB glute bridges (shoulders on bench) 70 kg X8

Assistance block 2
3 Sets of...
OH Squat - 25 kg - 8 reps
TRX hammy curl/glute bridge - 8 reps

Finisher
90 sec crab walk
90 sec 3 point plank

arse..biscuits

Friday 23rd May

DeadLift
125 kg x 6
125 kg x 6
127.5 kg x 6
130 kg x 6

Chin ups
4 x 6 @ 7.5 kg

Assistance block 1
3 sets...
Floor Press 70kg x 8
Band twists x 10

Assistance block 2
3 sets of...
Band Pull downs x 10
Half kneeling dumbbell press x 8 (2 15s)

Finisher
90 sec russian twists
90 sec med ball sit ups

90 sec band twists
90 sec holding band someone else is twisting (resist the movement)

arse..biscuits

Sunday 25th

Home workout

Back Squat
77.5kg 5 x 8

arse..biscuits

Monday 26th May

Medicine Ball Plyo Press - Ly on floor, pressing upwards, throw ball as high as possible
5 x 5

Bench
80kg x3
95kg 4 x 3

Chins 4x10
Needed spot for last 3 reps of third set.
Green band for last set

Assistance block 1
4 sets of...
Lying dumbbell press with band - 2 x 16kg - 6 reps
Band pull downs - 12 reps

Assistance block 2
4 Sets of...
OH press - 45kg - 5 reps
TRX rows - 8 reps - quick up, 3 seconds down

arse..biscuits

Tuesday 27th May

Plate hops
Stiff arm burpees
Lying plate press 20kg
OH plate press 10kg
Burpees
Ring Rows
Press ups
Straight arm sit ups

60 secs of each
2 min break
50 secs of each
2 min break
40 secs of each
2 min break
30 secs of each
1 min break
20 secs of each
1 min break
10 secs of each
Finished

arse..biscuits

Thursday 22nd May

Plyo work
5*5 Broad jump
5*5 Tuck jump

F.Squat
80 x 4
90 4x4

RDL 4x10
70kg
75 for last set

Assistance block 1
3 sets of...
Single leg squats (assisted) 6 per leg
BB glute bridges (shoulders on bench) 70 kg X10

Assistance block 2
3 Sets of...
OH Squat - 25 kg - 10 reps
TRX hammy curl/glute bridge - 10 reps

arse..biscuits

Thursday 29th

Home workout

5 sets of..
3 mins work/1 min rest
AMRAP
3 24kg kb swings
6 press ups
9 squats

total 35 1/3 rounds - I gassed out a bit, legs burning from squats this morning.

arse..biscuits

Friday 30th May

Competitor Session

Broad Jump - 2.1m (up)
Chin ups - 16 (after 3 months on 15 I'm delighted)
Sit ups 60secs - 52 (down but abs were sore going in)
100 rep challenge - 1.38 (down a bit)
Rowpee 60sec row/30 sec rest/30 sec burpees - rower up by 2 metres, nearly got the 13th burpee

arse..biscuits

Friday 30th May

Plyo work
Tuck Jump 5x5
Slam ball throws 5x5

Strength
DeadLift 5x5 120kg
Chins 5x5 7.5kg

Assistance block 1
3 sets...
Floor Press 70kg x 10 (60 for last set)
Band twists x 10

Assistance block 2
3 sets of...
Band Pulls x 12
Half kneeling kb press x 10 (2 12s)

arse..biscuits

Monday 2nd June

Medicine Ball Plyo Press - Ly on floor, pressing upwards, throw ball as high as possible
5 x 5

Bench
60kg x3
97.5kg x 3
97.5 x 2 (failed third rep, dropped it back)
92.5 x3
92.5 x3

Chins 4x10
Black band, spotted for last 2 reps

Assistance block 1
4 sets of...
Lying dumbbell press with band - 2 x 20kg - 5 reps
Band pull downs - 12 reps

Assistance block 2
4 Sets of...
OH press - 45kg - 5 reps
TRX rows - 8 reps - quick up, 3 seconds down

arse..biscuits

Tuesday 3rd June

(20 secs work/10 secs rest) x 8 on each station
1 min rest between stations

Burpees
Tuck jumps
Plate hops
Russian KB swings 16kg
Convict squats
Sprint on the spot

arse..biscuits

Thursday 5th June

Plyo work
5*5 Broad jump
5*5 Tuck jump

F.Squat
60 x 4
90 4x4

RDL 3x10
80kg


Assistance block 1
3 sets of...
Single leg squats (assisted) 6 per leg
BB glute bridges (shoulders on bench) 70 kg X10

Assistance block 2
3 Sets of...
OH Squat - 27.5 kg - 8 reps
TRX hammy curl/glute bridge - 10 reps

arse..biscuits

Thursday 5th June
Home Workout

For each station
40 secs work/20 secs rest
30 secs work/20 secs rest
20 secs work/20 secs rest

Burpees
Lying plate press 20kg
hang cleans 30kg
OH plate press 15kg

Rotate, each exercise 3 times for 30 mins total

arse..biscuits

Friday 6th June

Plyo work..
Tuck Jump 5x5
Slam ball throwing press 5x5

Strength
DeadLift 4x8 120kg
Chins 4x8 BW

Assistance block 1
3 sets...
Floor Press 70kg x 10
Band twists x 12

Assistance block 2
3 sets of...
Band Pulls x 12
Half kneeling kb press x 10 (2 12s)

arse..biscuits

Monday 9th June

10 kg Medicine Ball Plyo Press - Lie on floor, pressing upwards, throw ball as high as possible
5 x 5

Bench 3,3,2,2
80kg x3
95kg x 3
95 kg x 3
97.5 x2
100 x2 (PB)

Chins 4x8
Body weight, spotted for last 2 reps

Assistance block 1
3 sets of...
Lying dumbbell press with band - 2 x 22.5kg - 6 reps
Band pull downs - 10 reps

Assistance block 2
3 Sets of...
OH press - 45kg - 6 reps (42.5 for third set)
TRX rows - 10 reps - quick up, 3 seconds down

Finisher
3 mins TRX rows with partner

arse..biscuits

Tuesday 10th June

Plate hops
Stiff arm burpees
Lying plate press 20kg
OH plate press 10kg
Burpees
Ring Rows
Press ups
Straight arm sit ups

60 secs of each
2 min break
50 secs of each
2 min break
40 secs of each
2 min break
30 secs of each
1 min break
20 secs of each
1 min break
10 secs of each
Finished

arse..biscuits

Thursday 12th June

Plyo work
5*5 Tuck jump
5x5 continuous tuck jump

F.Squat
70 x 4
90 4x4

RDL 3x10
80kg


Assistance block 1
3 sets of...
Single leg squats (assisted) 6 per leg
BB glute bridges (shoulders on bench) 75 kg X10

Assistance block 2
3 Sets of...
OH Squat - 30 kg - 8 reps
TRX hammy curl/glute bridge - 10 reps

arse..biscuits

Friday 13th June

Plyo work..
Continous Tuck Jump 4x4
Slam ball throwing press 5x5

Strength
DeadLift 4x8 120kg
Chins 4x8 BW

Assistance block 1
3 sets...
Floor Press x8 (70, 75,75)
Band twists x 12

Assistance block 2
3 sets of...
Band Pulls x 12
Half kneeling kb press x 10 (2 12s)