Training March 26 - April 1

Saturday - max effort lower @ ESP

Warm up

1a. Reverse hyper 2x12

1b. Dead bug 2x12

2a. Band abduction 2x10

2b. Glute bridge 2x10

3. TKEs 2x20

4. Kneeling 90 degree hip side to sides 2x20

5. Hip airplane 2x10

Main workout

1. Deadlift off pin #3

60x5, 100x3, 140x1, 160x1, 180x1, 200x1, 215x0x2 - the good news is my back held up and I didn't lose shape at all (just couldn't budge the bar off the pins). The bad news is that this particular lift seems to have regressed slightly in the past 2 years

2. Belt squat w/Bulgarian bag 3x20

3. Circuit (4 rounds) - decline leg raises, back raises, band torso rotations

4. Circuit (4 rounds) - backwards walks with hip circle, seated calf raises, band adductors

Monday - gonna wait til my shoulder proper settles down before attempting benching

Wednesday - dynamic effort squat

Warm up

1a. Reverse hyper 2x10

1b. Prone bridge (plank) 2x30"

2. Goblet squat 4x10

Main workout

1. Medium box squat w/bow bar + 2 chains

25x5, 65x2, add briefs, 105x2, 125x2x8

2. No-no-no squats

25x10, 50x10, 70x10, 87.5x10 (I feel as though my conditioning is the biggest issue here - already blowing a storm by the end of the last warm up set lol)

3a. KB GHD (4 sets)

3b. Cable RDL (4 sets)

4. Band glute bridge 2x50 - found this flared up by SI a bit so will scrap for the time being 

5. Cambered bar zercher deadlift 3x10 - possibly the most brutal exercise I've ever done

Training, March 19-25

Saturday - max effort squat @ ESP

Warm up - going to focus more on activation for a while and see how that goes. This looks like a lot but probs only took 20 minutes at most

1. Kneeling hip flexor stretch x 30" 

2a. Reverse hyper 2x12

2b. Dead bugs 2x12

3. Side lying hip abduction 2x12

4. Lying hip thrust 2x12

5. 90 degree kneeling hip rocks x 20

6. Hip airplane x 10

7. Goblet squat 2x10

Main workout

1. Medium box squat w/Mastodon squat bar

25x5, 65x1, 105x1, 125x1, 145x1 - dunno what happened here but I felt really off balance and light headed and almost missed the 145 on the way up so called it there (my PR is 205 on this). Emma worked up to her opener of 155

2. Sumo deadlift + quadded mini bands

60x1, 100x1x6 - surprisingly these felt really good lol. I've switched back to hook grip to see if I can get my left shoulder/lat working properly again (managed to back trace my issues with this to switching from hook to mixed grip when I was in America in 2013)

3. Death marches on belt squat w/Bulgarian bag 2x5'00"

4. KB shrugs 3x25

5. Back raises w/Bulgarian bag(s) 3 sets

6. Side bends 3x15

Monday - max effort bench @ PTC Rowville

My shoulder is pretty sore still so didn't do too much, Emma worked up to her bench opener of 102.5kg

Wednesday - dynamic effort lower

Warm up

1a. Reverse hyper 2x15

1b. Dead bug 2x12

2. Standing band abduction 2x12

3. Glute bridge 2x12

4. Kneeling hip side to sides 2x20

5. Hip airplane 2x10

6. Goblet squat 2x10 

Main workout

1. Medium box squat w/bow bar + 2 chains

25x5, 65x2, 115x2x10

2. No-no-no squats

25x10, 45x10, 65x10, 85x10 (managed to get through with no cramping)

3a. Band GHR x 4 sets

3b. Toes elevated DB RDL x 4 sets

4. Kneeling squats against band x 4 sets

5. SSB seated good morning x 4 sets

Friday - dynamic effort upper

Got about 3 sets into my speed bench sets and pulled the pin due to my shoulder

Training, March 12-18

Saturday - max effort squat/deadlift

Went to ESP, deloaded a bit due to the cold and Emma was doing circa max

Warm up

1. Hypertrophy circuit x 3 rounds

GHR, seated cable row, reverse hyper, cable ab pulldowns 

2. Goblet squats 3x10

Main workout

1. Belt squat to box w/KB (12s) in front rack position

40x5, 60x5, 80x5, 100x5, 120x5, 100x10x2

2. Back attack m/c + purple band 4x8

3. Seated cable row 3x10

4. Lat pulldown 3x10

5. Cossack squats 2x20

Monday - max effort bench press

Warm up

1. Mace swings 2x10

2. Hypertrophy circuit x 3 rounds

L-raises, KB pullovers, band Pressdown

3. Bamboo bar bench press 3x12

Main workout

1. Bench press w/reverse blue bands

100x1, 110x1, 120x1, 130x1, 140x1, 150x1, 160x1, 170x1 (5kg PR - this variation seems to move slowly for me so always good to PR)

2. CG 3-board w/reverse blue bands

140x5, 150x5x2 (my shoulders feel like garbage after doing these so I'll probably still to DB presses as my secondary movement then extensions for triceps)

3. Overhead cable extensions 4 sets

4. Standing cable row 5 sets

5. Circuit x 4 rounds

Seated KB snatch, cable shrugs, CS hammer curls, decline leg raises

Wednesday - dynamic effort lower

Mono hooks finally arrived 😄

Warm up

1. SMR TFL

2. Self ART psoas

3. Hypertrophy circuit x 3 rounds

Hanging leg raises, reverse hypers, standing barbell row, GHR

4. Goblet squats 3x10

Main workout

1. Box squat w/bow bar + 2 chains

25x5, 65x2, 105x2x10

2. No-no-no squats

25x10, 45x10, 65x10, 85x3 (and a massive hamstring cramp)

3. Seated band hamstring curl 2x50

4. One arm BB deadlift off pin #3 2x15

5. DB RDL w/hip distraction 3x20

6. Straight arm pulldown 3x12

Friday - dynamic effort bench press

Shoulder is still giving me a bit of grief from Monday then squatting Wednesday (disclaimer: weekend diagnosis is a minor infraspinatus strain/tear)

1. Ultra wide bench press

40x10, 50x10, 60x10, 65x10

2. One arm DB Tate press 3x20

3. Deficit push ups 3xF

4. CS DB raises 4x30

5. Reverse barbell curls 3 sets

Training, March 4-11 2016

Saturday @ ESP - max effort squat/dead

Warm up

1. SMR/ART on hamstrings 5 minutes

2. Hypertrophy circuit x 3 rounds

Seated cable row x 15

Back raises x 12 (probably should have picked up here that today was not going to be a good day)

Standing cable abs x 20

Main workout

1. Wide stance deadlift off 10cm mats

60x5, 100x3, 140x1, add suit, 180x1, 220x1, 240xF (felt a twinge in my left lumbar so bailed - same tightness I was feeling on the back raises and also the 220)

We took ages as Emma was trying on different suits to find the one that fits best so we just did decompression/mobility afterwards

Monday - max effort bench press

Warm up

1. Mace bell 2x15

2. Hypertrophy circuit x 3 rounds

Side raises, press downs, pull ups

3. Bamboo bar bench press 3x10

Main workout

1. 1-board bench press

40x5, 60x1, 80x1, 100x1 (slingshot), 115x1 (shirt), 130x1, 140xF (continuing my good training week - I ended up getting sick on Wednesday which probably explains a lot)

2. Overhead cable triceps extensions 4x15

3. Standing cable row 4x20

4. Upright row w/cable 4x15

Wednesday - dynamic effort lower

Mono hooks are in Australia! Just haven't been delivered yet 🙁

Warm up

1. SMR/ART on hamstrings

2. SMR/ART on hip flexors

Main workout

1. Seated SSB good morning

25x10, 35x10, 45x10, 55x10, 65x10

2. Lying hamstring curl x 4 sets

3. Cable pull through 5x20

5. About 30 minutes of massage/stretching with Emma

Friday - dynamic effort bench press

Cold has well and truly set it

Warm Up

1. Dual barbell triceps/biceps smashing/rolling

2. Hypertrophy circuit X 3 rounds

Swinging side raises, overhead LB extension, straight arm band pulldown

3. Bamboo Bar bench press 3x12

Main workout 

1. Bench press + 1 chain & micro band

20x3, 40x3x9 (3 grips)

2. CG bench press to neck

20x6, 30x6, 40x6, 50x6 - will roll with this variation for a while but push the work up sets closer to the top set

3. Cable pressdowns 3x15

4. CS KB row 5x20

5. Circuit x 4 rounds

Side raises, band side bends, band face pulls & one arm DB hammer curls

Feb 27 - March 4, 2016

Saturday - Max Effort Squat/Deadlift @ ESP

Warm up

1. Decompression squats x 30 (basically reverse band with the band looped under/on your lats)

2. Belt squat walk x 3'00"

3. Hypertrophy circuit x 3 rounds

Hanging leg raises x 8

Barbell row x 12

Glute ham raise x 12

Reverse hyper x 10

Main workout

1. Foam box squat w/buffalo bar + green bands (50-60kg)

20x5, 60x3, 80x2, 100x2x2, 110x2x2, 120x2x2, 130x2x2, 140x2x2

- squats felt good, wasn't rounding/collapsing into the foam

2. Rack deadlift (pin 2)

60x4, 100x4, 140x4, 180x4

- I asked Emma to pick a number between 2&5 hence the 4 reps

3. Belt squat walk w/uneven surface 2x3'00"

4. Circuit x 3 rounds (got stuck talking to someone and missed a round)

Lat pulldown x 15

45 degree back raise x 15

Band adductors x 15

Band torso rotations x 15

Monday - max effort bench press

Warm up

1. Mace bell swings 3x15

2. Hypertrophy circuit x 3 rounds

Side raises x 20

Cable straight arm pulldown x 20

Reverse hyper x 15

Band Tate press x 20

3. Bamboo bar bench press 3x15

Main workout

1. Close grip 3-board press w/football bar

45x5, 65x3, 75x1, 85x1, 95x1, 105xF

I don't think I would have made it anyway, but my grip slipped a little so I'm blaming that 

2. Football bar push ups 3x18 (6 on each handle)

3. Decline football bar extensions 6x3-12

4. Landmine row 4x10

5. Circuit x 4 rounds

Landmine rotations, KB hammer curls, CS external rotations 

Wednesday - dynamic effort squat

Still no mono hooks yet so did rep work, and was feeling lazy so just did leg swings to warm up

1. Circuit x 4 rounds

Band GHR, band hamstring curl, band quad extension

2. Split squat drop set 1x10/10/10 w/10" ISO hold before each drop

3. SSB back squat 2x1'00"

4. SSB good morning 4x15

5. Circuit x 4 rounds

Band adductors, band abductors, reverse calf raises & Vogelpohl rows

Friday - dynamic effort bench press

Warm up

1. Mace swings 2x15

2. Circuit x 4 rounds

Seated side raise x 10

KB pullover x 15

Overhead triceps extension x 15

3. Bamboo bar bench press 3x15

Main workout

1. Bench press + 1 chain

20x6, 40x3, 50x3x9 (3 grips)

Left shoulder/bicep was quite tight from (giving) massages yesterday but weight still moved pretty well

2. CG floor press + 3 chains

20x10, 30x10, 35x7

3. Incline tricep bar extensions x 6 sets

4. CS barbell row 4x15

5. Circuit x 4 rounds

Reverse bb curls, 6-way shoulder raise, band trunk rotations

 

Feb 20-26, 2016

Saturday - squat/dead @ ESP

Warm up

1. Sled drags x 5 minutes

2. Hypertrophy circuit X 3 rounds

Seated row X 15

Reverse hyper X 15

Hanging leg raises x 8

3. KB goblet squat 3x10

Main workout

1. Buffalo bow squat into foam + green bands

20x5, 60x3, 100x2x10

2. Ultra wide sumo deadlift

60x1, 100x1, 140x1, 180x1, 200x1, 220xF - obviously disappointed to miss this, but it appears all my back work has done the job as I've completely changed where I miss/break down. Time now to focus on my hamstrings and hips!

3. SSB walk X 1 lap of warehouses

4. Belt squat walk X 3 minutes

5. Circuit  x 4 rounds

Vogelpohl rows x 15

Back attack m/c x 10

Seated band abductions x 20

Lying band adductions x 15

Monday - max effort bench press

Warm up

1. Mace swings 4x15

2. Hypertrophy circuit x 3 rounds

CS KB side raises x 12

KB pullovers x 15

Band Tate press x 20

3. Bamboo bar bench press 3x15

Main workout

1. CG bow bar bench + 2 chains

22.5x5, 32.5x3, 42.5x1, 52.5x1, 62.5x1, 67.5x1

2. DB bench press

25x10, 30x10, 35x6 (first time pressing 35s)

3. EZ bar JM press + dbl micros 6x10

4. DB row 4x8

5. Circuit x 4 rounds

Decline leg raises x 10

Standing BB press x 12

Seated/incline DB hammer curl x 10

Bent over DB raise x 15

Wednesday - dynamic effort squat

Still waiting for my rogue mono hook(s) to arrive so this turned into more of a volume day

Warm up

1. Banded walk x 3 minutes

2. Hypertrophy circuit x 3 rounds

BB row x 10

Reverse hyper x 15

Hanging leg raises x 8

3. KB Goblet squat 3x10

Main workout

1. Banded GHR 6x6

2. Bulgarian split squat 4x8

3. SSB good morning w/toes elevated 4x15

4. Circuit x 4 rounds

Seated calf raise x 25

Lying band adduction x 15

Glute bridge w/band abduction ISO hold x 15

Pullovers x 12

Friday - dynamic effort bench press

Warm up

1. Mace swings 3x10

2. Hypertrophy circuit x 3 rounds

KB Upright row 

Band Straight arm pressdown 

Cable Triceps pressdown

3. Bench press w/bamboo bar 3x10

Main workout 

1. Bench press + mini bands 

20x5, 40x3x3, 45x3x3, 50x3x3

2. CG floor press + 3 chains

20x10, 27.5x10, 32.5x10

3. Incline band/KB extension 4x8

4. Band pressdown 2x15

5. KB row on GHD 4x10

6. Circuit x 4 rounds

KB side raise x 10

Lying rear delt raise x 10

GHD banded abs x 20

Band bicep curl x 15

2016, Feb 12-19

Feb 2016, Feb 12-19

Friday - Dynamic Effort Squat/Dead

Movement prep/warm up

1. Sled drags X 5 minutes

2. Hypertrophy circuit X 3 rounds

Thoracic extensions X 20

Reverse hyper X 15

Cable ab pulldowns X 15

3. Goblet squat 2x10

Main workout

1. Chain squat + green bands (60kg)

25x5, 65x5 85x5, 105x5x5

2. ultra wide stance deadlift + quadded micro bands (60kg)

60x1, 80x1, 100x1, 120x1, 140x1, 160x1

3. Belt squat walk w/Bulgarian bag 1x3'00"

4. Circuit X 3 rounds

Side bends on back raise 3x10

Reverse calf raise w/band 3x30

Hanging leg raises 3x10

Behind the neck pulldown 3x15

Saturday (had what I figure was mild food poisoning)

Warm up

1. Club swings 4x15 (different directions/patterns)

2. Hypertrophy circuit X 3 rounds

CS Incline DB side raises X 15

Band pressdowns X 15

Straight arm pulldown X 15

3. Bamboo bar bench press 2x15

Main workout

1. Spoto style bench press w/ cambered bench bar + dbl mini bands (20kg)

20x5, 40x3x8 (2 grips)

2. CG floor press + 3 chains (45kg)

20x6, 35x6, 42.5x5

3. Decline DB extensions 

4x10

4. Mini band press down

2x25

5. CS cambered bench bar rows

4x15

6. Circuit X 4 rounds

Incline DB fly X 12

Standing KB press X 10

DB hammer curl X 10

Face pull X 20

Band GHD abs X 10

Seated KB shrug X 20

Monday - max effort squat/dead

Warm up

1. Sled drags X 5 minutes

2. Hypertrophy circuit X 3 rounds

Seated cable row X 15

Reverse hyper X 15

Hanging leg raise X 10

3. Goblet squat 2x10

Main workout

1. Raw ultra low box squat

25x5, 45x3, 65x1, 85x1, 105x1, 65x10x2

2. Band hamstring curl 2x50

3. Single arm sumo deadlift 3x15

4. Belt squat lockouts 3x20

5. Bulgarian split squat 2x15

Wednesday - max effort bench press

Warm up

1. Club swings 4x15

2. Hypertrophy circuit X 3 rounds

KB side raise X 10

Band Tate press X 10

Band pullover X 10

3. Bamboo bar bench press 2x15

Main workout

1. Bench press + monster minis (55kg)

20x6, 30x3, 40x1, 50x1, 60x1, add shirt - 70x1, 80x1, 90x1, 100x1

2. Overhead cable extensions 3x12

3. Single arm cable row 4x15

4. Neck harness 3x20

Bit of re-arranging around no full time job/school. Now going to do max effort squat on Saturday (and training evenings instead of mornings)

Friday - dynamic effort bench press

Warm up

1. Club swings 4x15

2. Hypertrophy circuit X 3 rounds

Band side raise X 10

Straight arm pulldown X 10

Standing KB extension X 10

3. Bamboo bar bench press 2x15

Main workout

1. Bench press + 1 chain & dbl micros

20x6, 40x3x9 (3 grips)

2. CG floor press + 3 chains (45kg)

20x8, 25x8, 30x8

3. Tate press 6x10

4. CS DB row 3x1'00"

5. Circuit X 4 rounds

Band pull aparts x 20

Leg raises x 7 (I really need to get better at these)

Seated Arnold press x 12

Reverse EZ bar curls x 12

2016, Feb 5-11

Dynamic Effort Upper

1. Bamboo bar bench warm up 2x15

2. 50mm bar bench + 1 chain

bar x 6

47.5kg x 3 x 9 (3 grips)

3. Close grip floor press + 3 chains

bar x 6

30kg x 6

40kg x 6

4. Close grip floor press to throat 6x10

5. Reverse band rows 5x8

6a. Face pulls 4x15

6b. GHD band abs 4x10

6c. DB hammer curls 4x15

6d. Seated KB press 4x15

Max Effort Lower
1. Wide stance pull + 2 chains
60x5
100x3
140x1
160x1
175x1
185x1 (5kg PR)
2. Glute ham raise 4x8
3. Single arm landmine deadlift 3x20
4. Ultra wide stiff leg deadlift 4x10
5. Bulgarian split squat drop set 2x5/5/5

Max Effort Upper
1. Pin press (arms parallel to ground)
20x6
30x3
40x1
50x1
60x1
70x1
80x1
90x1
100x1
Probably 1-2 more sets than I should have taken
2. Dips 3xF
3. Seated EZ press/extension 1x rest pause set
4. Band Tate press 1x50
5. DB row 4x10
6a. CS rear delt DB raise 4x12
6b. Standing ab pulldowns 4x15
6c. KB side raise 4x10
6d. Reverse EZ bar curls 4x10