Arse..muscles

arse..biscuits

Saturday 1st March

Warm up
Some foam rolling n stretches

Strength
Dead lifts 135 kg x 4 reps x 3 sets
Dead lifts 125 kg x 4 reps x 1 set

Chins
+12.5 kg x 4
+15 kg x 4
+17.5 kg x 4
+15 kg x 4 (needed spot on last two)

Assistance 1 - 3 sets of.....
Glute bridges 60 kg - 10 reps
Standing single arm shoulder dumbbell press - 5 each arm - 15 kg

Assistance 2 - 3 sets of ....
Front Box step ups - 6 per leg + 10 kg
DB rows - 25 kg - 8 each arm

Conditioning
Some strong man stuff

arse..biscuits

Monday 3rd March

Bench Press
80 kg x 3
85 kg x 3
87.5 kg x 3
90 kg x 3
92.5 kg x 3 (PB)

Chin ups
10 kg x 3
12.5 kg x 3
15 kg x3
17.5 kg x3
20 kg x3 (PB)

OH Press
30 kg - 3x10

DB Rows
30 kg - 3x5 each arm

Floor Press
60 kg 3x12

Flyes
5kg 3x12

Max concentric push ups in 5 mins - 124 (PB)

arse..biscuits

Thursday 6th March

Warm up - stretches n sh1t

Strength
Front Squat
85 kg x 3
90 kg x 3
95 kg x 3
100 kg x 1 and failed
95 kg x 3

RDL
65 kg 4 x 6

Assistance 1 - 3 sets of...
Dumbbell Lunges 17.5s 5 each leg
Single leg glute bridges 10 each leg

Assistance 2 - 3 sets of...
single leg squats - 6 per leg
hyper extensions - 12

Conditioning
6 squats, 6 lunges, 5,4,3,2,1 max in 3 mins
2 sets and 5s done

arse..biscuits

Friday 7th March

Warm up
Some foam rolling n stretches

Strength
Dead lifts 130 kg - 4 x 6

Chins +7.5 kg - 4 x 6 (failed on last 2 reps)

Assistance 1
3 sets of.....
Glute bridges (shoulders resting on bench) 60 kg - 10 reps
Half kneeling shoulder dumbbell press - 8 each arm - 12.5 kg

Assistance 2
3 sets of ....
Box step ups - 6 per leg - holding 2x8kg KBs
Band pulls - 10

Conditioning
Some strong man stuff

arse..biscuits

Monday 10th March

Bench Press
75 kg x 5
80 kg x 5
85 kg x 5
87.5 kg x 5
90 kg x 5 (PB)

Chin ups
7.5 kg 5 x 3
BW 5 x 2


Assistance 1
3 rounds of..
Lat band pulls downs x 12
Dips x 12

Assistance 2
3 rounds of...
Half Kneeling dumb bell shoulder press - 16 kg x 10
TRX rows x 10


Max concentric push ups in 5 mins - 131

arse..biscuits

Thursday 13th March

Warm up - stretches n sh1t

Strength
Front Squat
75 kg x 5
80 kg x 5
82.5 kg x 5
82.5 kg x 5
82.5 kg x 5

RDL
60 kg 4 x 8

Assistance 1
3 sets of...
Bulgarina Split Squats 15s 5 each leg
Nordic Falls x 10

Assistance 2
3 sets of...
single leg RDLs - 6 per leg
TRX glute bridges x 12

Conditioning
6 squats , 6 lunges.. 5,4,3,2,1 back to 6...(3 minutes)
got two full round and the 6s and 5s done.

arse..biscuits

Friday 14th March

Warm up
Some foam rolling n stretches

Strength
Dead lifts
130 kg x 4
132.5 x4
135 x 4
137.5 x 4

Chins
+12.5 kg x 4
+15 kg x 4
+17.5 kg x 4
+20 kg x 4

Assistance 1 - 3 sets of.....
Glute bridges 70 kg - 10 reps
Single arm floor dumbbell press - 5 each arm - 30 kg

Assistance 2 - 3 sets of ....
Front Box step ups - 6 per leg
DB rows - 27.5 kg - 8 each arm

Conditioning
Some strong man stuff

arse..biscuits

Test Week

Bench Press
4 x 70 kg
3 x 85 kg
3 x 92.5 kg
3 x 95 kg (PB)

Weighted Chins
4 x Body weight
2 x 10 kg
2 x 22.5 kg (PB)
2 x 25 kg (PB)
2 x 27.5 kg (PB)
30 kg fail

arse..biscuits

Test Week

Broad Jump - Didn't break record

Front Squat
4 x 85 kg
3 x 90 kg
3 x 95 kg
3 x 97.5 kg

10 mins
10 KB swings
10 KB split squats left
10 KB split squats right
10 KB sit up
7 rounds + 39 reps

arse..biscuits

Saturday 22nd March

Exercises
1 - Concentric press ups
2 - TRX Hamstring things
3 - Ring rows
4 - Spilt squats 20 kg
5 - Half kneeling shoulder press 10 kg DBs
6 - KB Swing 20/16 kg
7 - Plank with shoulder touch
8 - squats w DB

1st round - 35 sec work - 5 sec change - 20 sec rest at end
2nd round - 70 sec work - 5 sec change - 40 sec rest at end
1st round - 25 sec work - 5 sec change - 20 sec rest at end
1st round - 60 sec work - 5 sec change - finished

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)