SQUATS

Heavy Day
31/05/2013

Squat
5x2 185kg

GM
3x8 100, 120, 140kg

Reverse Hyper
3x8 50kg split between pins
3x8 60kg near pin and bands

Leg Press
3x20  200kg

Leg Curls
4x12

Band Crunches
3x20

Prowler
40yd sprints
Superset low bar out with high bar back
Rest period whilst Ben was doing his superset.
Managed 2 full runs out and back and then on 3rd run failed half way back! felt terrible but something to work on and improve both fitness and lower body strength/endurance.
Weekend working so back in gym on Monday.

BENCH

Rep Day
30/05/2013

Bench
1x8 110kg  2 sec pause

Close Grip
3xF 100kg, 90kg, 80kg

Incline DB Palms in
1x20 20kg
1x20 15kg

Rope Pushdowns
60 total reps

Kroc Rows
2x10, 1x20  32.5kg

DB Shrugs/Rear Flys/EZ Bar Curls
3x15 circuit

Deadlift

Speed Day
27/05/2013

Deadlift
8x3 180kg

Snatch Grip Rack Pull
3x8 180kg

SSB Squat
2x12 105kg

GHR
5xF BW

Reverse Hyperextension
3x6 25+25kg
2x6 red band + 5kg

Lat Pulldown
4x15-20

Military

Accessory Day
26/05/2013

Military
worked up to 80kg x 9
then 55kg 3xF

Superset each set with BW chinups

Incline Swiss Bar Press
3x12  65kg

BB Row
5x15 60kg
Superset with
Band Pullaparts
5x20

Dips
15, 12, 10, 8 BW

Band Pushdowns / Hammer Curls / Lateral Raises
3x20 circuit

Squat

Speed Day
25/05/2013

Squat
1x2 180kg
8x3 140kg

SSB Squat
5x5 140kg

Reverse Hypers
3x10 Red Band
3x8 25+25kg

Leg Press
3x15 210kg

Leg Curls
3x15

Bench

Heavy Day
22/05/2013

Floor Press
5x2 125kg 1sec pause

Close Grip Bench
1x10, 1x8  110kg

DB Shoulder Press
3x8-12   27.5, 27.5, 22.5kg

Kroc Rows
2x10, 1x20 30kg

Rope Pusdowns
5x10-15   30sec rest

DB Shrug/rear fly/BB Curl
2x20 circuit

Deadlift

Rep Day
20/05/2013

Deadlift
1x8 205kg no belt

SSB Squat
3x6 130kg

Dimmel Deadlifts
2x20 100kg

GHR
4xF BW

Reverse Hyper
3x8 25+25kg
3x8 choked super mini

Lat Pulldowns
4x 15-25

Leg Raises
5x10

Military

18/05/2013

Military
worked up to 87.5kg x6
then 62.5kg x 3 sets

Neutral Grip Chins various widths
60 reps total supersetted with military

Incline Swiss Bar Press
3 x F 60kg

Dips
5 x F BW

CSR
5x10
Superset with
Band Pullaparts
5x20

Rope Pushdowns/Hammer Curls/Lateral Raises 3x10

Reverse Hypers
2x15 40kg

Squat

Rep Day
17/05/2013

Squat
3x2 185kg

3 Sec Pause SSB Squat
3x10 100kg

Leg Press
3x15 200kg

Reverse Hyper
6x8 various weights and pin combinations

Standing Leg Curl
5x15

Seated Row
5x12

Side Bends
2x20 40kg

Bench

Speed Day

15/05/2013

Floor Press

5x2 105kg

1x2 120kg

1x15 90kg

DB Press palms in

3x12 30kg

DB Ext

6x12 

Superset with

Rope Pushdowns

6x12

DB Row

5x15

DB Shrugs/Rear Fly/DB Curls 3x12

Reverse Hyper

2x15 30kg

2x15 mini band

Deadlift

Heavy Day
13/05/2013

Deadlift
1x2 230kg
1x2 240kg
1x1 260kg belt on last set

Lat Pulldowns
4x15

GHR
50reps

Reverse Hypers
3x15 mini band
2x15 20kg bottom pin
1x15 20kg top pin

Planks
25kg plate 1xf

trained with few powerlifters i know. great input and advice from them.

Military

11/05/2013

Military
worked up to 82.5kg x 8
then 52.5kg 3xf

Incline DB palms in
32.5kg 2x10, 1x8

Neutral Grip Chins
3x4 27.5kg
1x8 BW

Dips
4x10

CSR
5x12
superset with
Band Pullaparts
5x20

Rope Pushdowns/Hammer Curls/Lateral Raises 3x15 circuit

Reverse Hypers
1x20, 1x15  20kg

SQUAT

Heavy Day
10/05/2013

Squat
warm up sets then
195x1
200x1
220kg x3 belt after warm up

GM
worked up to 140kg x 5 no belt

Leg Press
3x20 100, 150, 200kg

Reverse Hypers
1x12 20kg
2x12 30kg
1x8 40kg

GHR
3x12 BW

Leg Curls
1x20
1x30

Seated Rows
4x15

Planks
3x 1.15

Bench

Rep Day
08/05/2013

Bench
3x2 130kg
1x2 140kg

Incline CG Bench
1x5 100kg
1x10 80kg

DB Bench (palms in)
3x15  30kg, 25kg, 20kg

DB Ext palms in
6x12 12.5kg

Rope tricep ext
4x15

BB Row
3x8 100kg

Penlay Row
3x15 60kg

DB Shrugs/Rear Flys/BB Curls
3x15 circuit

Side Bends
5x10

DEADLIFT

Speed Day

07/05/13

Deadlift

8x1 230kg

1x1 260kg

Snatch Grip Rack Pull

3x8 180kg

SSB Squat

3x5 145kg

Reverse Hypers

2x12 10kg, 20kg

2x6 30kg

Shrugs 

4x12

Lat pulldowns

3x15

+2 dropsets

Leg raises 

5 sets 

Bodybuilding Day

CUBE Week 7 Day 4

05/04/2013

Bodybuilding Day

Military

1x5 60kg

1x5 70kg

1x10 77.5kg

3xf 60kg 15, 12, 9

Neutral Grip Chins

3x5 25kg

1x7 BW

Incline DB palms in

3x10 25, 30, 30kg

Dips

40reps total

CSR

5x15

superset

Band pullaparts

5x20

Band pushdowns/incline hammer curls/lateral raises 3x20

Planks 3x1min

SQUATS - EXPLOSIVE

CUBE Week 7 Day 3

04/05/2013

Squats Explosive Day

Squats
1x2 185kg
5x2 152.5kg

SSB Squats
sets of 5 up 160kg

GM
3x12 90kg

Unilateral leg press
4x12

Reverse Hyper
3x12 10kg

Leg Curls
4x15

Seated cat back rows
3x20

Leg raises
4x15-8

BENCH - HEAVY

CUBE Week 7 Day 2

01/05/2013

Bench Heavy Day

1Board Bench
worked up to 142.5kg for a single

Close Grip Bench
3x6 120kg

DB Shoulder Press
3x10  25kg

JM Press
5x10

DB Shrugs / Face Pulls / BB Curls  circuit 
3x20