MILITARY

29/06/2013

Military
1x10 20kg
1x5 25kg
1x5 30kg
1x5 40kg
1x5 50kg  Superset with Band Pullaparts 5x20

1x5 60kg
1x5 67.5kg
1x10 75kg  Superset with HammerSmith Row 3x12-20 30kg

1x5 80kg
1x5 85kg
1x1 90kg
1x1 95kg  Superset with Chinups 3x10

2x10 60kg
1x8 60kg  Superset with BB Curls 3x10 25kg

Incline Swiss Bar Press
3x5  70, 80, 90kg

Dips
5x10  +10kg

Lateral Raises
1x20 7.5kg
Dropset 1x10 5kg
Dropset 1x10 2.5kg

Prowler
4 x 40yds 40kg  1min rest

I took a lot of sets warming up for the military and honestly it is the best I have ever felt doing them. I supersetted various back exercises with various sets so kill time which kept the pace of the workout high. Alternating BW dips for 100 total reps and weighted dips for 50 total reps week about from now on. Limited for time so kept the prowler workout short. Better than doing nothing though!

SQUAT

28/06/2013

Squat
1x5  125kg
1x5  145kg
1x10 162.5kg
1x5  180kg
1x1 190kg

3 sec pause Squat
3x3  125kg

SSB Squat
3x5  110, 125, 145kg

Reverse Hyper
1x10  50kg
1x8  50kg
1x10  40kg

Hack Squat
3x12  50kg

Lying Leg Curl
3x12-15

Standing Leg Curl
1x12
1x15
1x20

Hanging Leg Raises
2x15
1x8

Prowler - no weight added
3 double sprints  - horns out, highest low handle back
60 secs rest.

BENCH

26/06/2013

Bench
1x5 90kg
1x5 105kg
1x8 120kg
1x5 130kg
1x1 140kg
1x1 150kg

Incline DB Press
2x15, 1x10  35kg

Seated Shoulder Press
1x10, 1x8  20kg
1x12  15kg

Kroc Row
2x10, 1x15  37.5kg

DB Shrug
3x10
Superset with
Face Pulls
3x20

Rope Pushdowns
100 total reps
Superset with
Barbell Curls
5x10

Prowler
6 sprints  40kg  tyre to toilets
60 sec rest

DEADLIFT

Heavy Day
24/06/2013

1.5 Inch Deficit Deadlift
3 x 2  250kg  belt on

SSB GM
3 x 10  80kg

GHR
4xF Purple band choked and over neck, hands behind head
40 total reps

Lat Pulldowns
3x12
1 dropset 12 reps

Band Crunches (Blue)
3x20

Prowler
10 sprints 40kg 
60 sec rest

Military

Accessory Day
23/06/2013

Military
87.5kg  x 3

Superset with neutral grip chins various reps and grip width 50 total

Incline Swiss Bar Press
5 x 10  60, 70, 80, 70, 60kg

HammerSmith Row
3 x 10 40kg
2 x 10 30kg paused

Superset with Band Pullaparts
5 x 20

CSR
4 x 15  20kg

All Rows superset with dips:

Dips
10 x 10

Lateral Raises
2 x F  5kg, 2.5kg

Hammer Curls
2 x 20   10, 12.5kg

60 minute workout felt incredible!

SQUAT

Heavy Day
21/06/2013

Squat
3 x 2 192.5kg

Paused Squat 2 secs
2 x 3  170kg

SSB GM
4 x 15 70kg

Hack Squat
3 x 20 40kg

Reverse Hyper
12, 10, 8  40kg

Seated Leg Curls
top set of 5 reps
then 3x20

Prowler
14 sprints 40kg
90 secs rest

Hanging Leg Raises
3 x F

Prowler felt great today. Increasing the volume on lower body days but increasing the rest to compensate. Replaced Leg Press with Hack Squats. Allows greater ROM and does not aggrevate the lower back. Used a light weight on these but went very deep with narrow stance. I felt these in the quads more so than leg press despite the lack of weight. I have lowered the weight on the GM and focusing on the muscle rather than the movement. Jim Wendler's philosophy. I want to use the GM to improve my squat and deadlift not to get a big GM figure. I am making my muscle control the weight rather than go heavy and let the weight control me. Felt these more in the upper back, lower back and hamstrings. Reintroducing Paused squats on heavy days to help pop out of the hole.

BENCH

Rep Day
20/06/2013

Bench
1x6  125kg
1x2  135kg

Superset with Chinups x 7 between sets

Incline DB Press
1x20 27.5kg
1x16 30kg
1x16 25kg

Seated DB Shoulder Press
3x12 15kg

Kroc Row
2x10  35kg
1x19  35kg

Rope Pushdown
5x20

DB Shrugs / Face Pulls / Curls
3 x 15 circuit

Prowler
8 sprints 40kg
1min rest

DEADLIFT

Speed Day
18/06/2013

Deadlift
6 x 2  190kg

4 Inch Snatch Grip Block Pull
3 x 8  180kg

SSB Squat
2 x 8  125kg

GHR
5 x 15  BW arms behind head

HammerSmith Row
5 x 12    35, 35, 35, 30, 25kg per side

Upright Row
4 x 15  Bar  Pinkie on far ring

Prowler
8 trips with 40kg
1 min rest

Crunches
3xF

Military

Accessory Day
17/06/2013

Military
1x6 82.5kg
Superset with Neutral Grip Chins (various widths)
50 total reps

Incline Swiss Bar Press
75kg 13, 10, 5  medium wide medium
60kg 2x10 medium wide

HammerSmith Pulldown
5x15  40kg, 50kg, 60kg, 60kg, 60kg
Superset with Band Pullaparts
5x20

Dips
12, 12, 5, 5, 5 BW 

Rope Pushdown / Hammer Curl / Lateral Raises
3x20 circuit

Planks
3 x 1 minute

Prowler
8 sprints with 40kg
1 min rest
Back door to main road area = 1 sprint

SQUATS

Speed Day
15/06/2013

Squat
6 x 2  150kg

SSB GM
4 x 15 60kg

Reverse Hyper
1x20, 1x15, 1x10  30kg

Leg Press
4 x 15  250kg

Leg Curl
3 x 20 Pin 11

BENCH

Heavy Day
14/06/2013

2 Board Bench
3x2  135kg

Close Grip 3 Board Bench
3xF  115kg

DB Shoulder Press
1x10  22.5kg
1x8  25kg
1x8  20kg

Kroc Rows
2x10, 1x20  32.5kg

Rope Pushdowns
3x15

DB Shrugs / Face Pulls / BB Curls
3x20 circuit

Prowler
4 x 40m 40kg

DEADLIFT

REP DAY
12/06/2013

1.5 Inch Deficit Deadlift
2x3 230kg no belt

4 Inch Snatch Grip Block Pull
2x12 160kg

SSB Squat
3x8 125kg

GHR
5 x F  BW Hand behind head

Lat Pulldowns
4x15

Back Raises
3x15  BW, 5kg, 10kg behind head

Abs

Prowler
6 x 40m  40kg

Brutal workout felt terrible afterwards. Aiming for 5x15 on GHR before I add weight which will be behind my head for increased leverage. Did back raises instead of reverse hypers felt these in a diffrent place so I will add these in once per week and do hypers on squat day 3 sets heavy and 3 for reps.

Military

Accessory Day
11/06/2013

Military
worked up to 90kg x 4

Superset with Chinups 60 total reps

Incline Football Bar Press
80kg 2x10, 1x8
70kg 1x8
60kg 1x10

Hammer Smith Row (weights per side)
40kg 2x10
30kg 2x15
20kg 1x15

Superset with Band Pullaparts
5x20

Dips
50 total reps

Rope Pushdowns / Lateral Raises / DB Curls
3x10 circuit

Prowler
2x40m 40kg
2x40m 60kg
2x40m 80kg


reckon i could have got 5 reps on military but the bar was bent and groove was throwing my form off !

SQUAT

REP DAY
09/06/2013

Squat
1x8 160kg

Wide GM
1x8 100kg
1x8 125kg
1x12 100kg

Reverse Hyper
3x8 60kg
3x8 red band

Leg Press
4x12 250kg

Standing Leg Curl
3xF  Pin 10

Side Bend
1x20  40kg

Prowler
6 x 40m  40kg  Upright Poles
Rest until flu left me

Bench

Speed Day
06/06/2013

Floor Press
8x3  95kg
1x7  115kg

Incline DB Press
1x15 32.5kg
1x8  37.5kg
1x10  32.5kg

Seated DB Shoulder Press
3xF  20kg, 17.5kg, 15kg

Kroc Rows
2x10, 1x17  35kg

Rope Pushdowns
4x15-30

BB Curls
3x15

Face Pulls
3x20

DB Shrugs
3x10

Deadlift

Heavy Day
05/06/2013

1.5 Inch Deficit Deadlift
5x2  230kg  no belt

SSB GM
3x10  60kg  light

GHR
5x 10-12  +5kg across chest

Lat Pulldowns
5x 12-20

Leg Raises
4x12

Reverse Hyperextensions
3x 12-15  15+15kg

Thanks for reading!

Military

Assistance Day
04/06/13

Military
85kgx7
60kg 12, 10, 8

Superset with neutral grip chins 50 total reps

Incline Swiss Bar Press
70kg 3x12

HammerSmith Row
5x12
Superset with
Band Pullaparts
5x20

Dips
20, 12, 8

Rope pushdowns / Hammer Curls / lateral raises 3x15