BENCH / MILITARY

29/08/2013

Bench

Warm up
1x10 Bar
1x5 40kg
1x5 60kg
1x5 75kg
1x3 90kg
 Superset with Face Pulls
5x20

Working sets
1x5 110kg
1x3 125kg
1x3 140kg
1x5 125kg  Close grip
1x10 110kg Close grip
 Superset with Chins
5 x 6-10

Military
3x3 62.5, 72.5, 80kg
 Superset with Seated Hammersmith Rows
3 x 16-20

Incline Press
3x10 60, 70, 80kg
 Superset with BB Curls
3x20

Rope Pushdowns
3x15

Lateral Raises
2x15

SQUAT / DEADLIFT

28/08/2013

Squat
3x3 132.5kg, 152.5kg, 175kg

Deadlift
1x1 180kg
4x5 100kg
1x10 100kg

Reverse Hyper
4x10 40kg

Standing Leg Curl
3x10

DB Lunges
2x10

Band GM
1x25

Planks
2 x 1 min

Only getting training twice this week with work rota so combined squat and deadlift. Have had left lower back pain recently. this is the worst workout i have had in a long time everything felt horrible with the lower back pain just stopping me pulling or squatting with any confidence or strength. anyway i cut the weight down on deadlifts and banged out some speed reps and back felt a lot easier after.  Also scrapped carb backloading. With the new rota I found it impossible to keep the calories up during the day and was getting dehydrated. I pulled a lower back muscle a few months back which was tight during the warm up. It recovered well but then I began doing carb backloading again and that combined with fewer calories, dehydration, increased fatigue, and me being stupid and doing excessive volume work when I should not have been have flared it up again. So here is the plan. Foam roll 3 times / day. Lower training maxes dramatically for lower body lifts. Cut accessory work down in volume and main supplementary exercise will be a non bar exercise for a while ie no GM/SLDL. either back raises or reverse hypers. I will do high rep band GM to rehab the lower back and encourage blood flow to the area at the end along with core work.

Thanks for reading

MILITARY

24/08/2013

Military

5 warm up sets superset with
Band Pullaparts 5x20

1x3 65kg
1x3 75kg
1x6 85kg
1x8 75kg
1x10 65kg
Superset with Football Bar Rows
5x15 65kg

Incline Press
3x8 70, 80, 92.5kg
Superset with Lat Pulldowns
3x12-25

Rope Pushdowns
3x15-20

Hammer Curls
2x20

Cable Fly
3x15

SQUAT

23/08/2013

Squat
1x3 142.5kg
1x3 165kg
1x4 185kg

Pause Squat 3 secs
3x3 142.5kg

Reverse Hyper
3x10 40kg

Side Bends
2x20 40kg

BENCH

21/08/2013

Bench

5 warm up sets superset with
Band Pullaparts 5x20

1x3 102.5kg
1x3 117.5kg
1x3 132.5kg
1x8 117.5kg  Close Grip
1x10 102.5kg  Close Grip
Superset with Chins
5 x 8-10

Dips
5x8 15kg
Superset with CSR
5x15  25kg

DEADLIFT

20/08/13

Deadlift
1x3 167.5kg
1x3 192.5kg
1x3 215kg

SSB Squat
1x8 102.5kg
1x8 120kg
1x8 135kg

Leg Curls
20, 15, 12 Pin 5

Hanging Oblique Raises
2x20

MILITARY

17/08/2013

Military

4x5 20, 30, 40, 50kg
1x3 55kg

Superset with Band Pullaparts
5x20

1x5 62.5kg
1x5 72.5kg
1x6 80kg
1x7 72.5kg
1x9 62.5kg

Superset with Swiss Bar Row
5x15 60kg

Incline Press
1x5 60kg
1x5 80g
1x8 100kg
1x12 80kg
1x17 60kg

Superset with Lat Pulldowns
2x20
2x25

SQUAT

16/08/13

Squat
3x5 132.5, 152.5, 175kg

SSB GM
5x10 80kg

DB Lunges
3x10

AB rollouts
2x20

BENCH

15/08/2013

Bench
1x5 95kg
1x5 110kg
1x7 125kg

Close Grip
1x7 110kg
1x10 95kg

Superset with
Band Pullaparts 5x20
+ Chins 4x8

Incline DB Press
5x10 30kg

Superset with Seated Row
5x10-15

DEADLIFT

12/08/13

Deadlift
3x5 155, 180, 205kg

SSB Squat
3x10 85, 102.5, 120kg

Leg Curl
15, 12, 10

Abs

SQUAT/MILITARY

Squat / Military Deload

10/08/2013

Squat
4x5 80kg
1x5 100kg
1x5 120kg

Superset with Chins
5x5

Military
4x5 40kg
1x5 50kg
1x5 60kg

Superset with Rear Laterals
3x20

Incline Football Bar Press
1x10 50kg
1x10 60kg
1x8 70kg

Dips
20, 11, 9  BW

Superset with CSR
4x 15-20 20kg

Back Raises
3x20 BW

Leg Raises
4x15

BENCH

07/08/2013

Bench Deload
3x5 60kg
1x10 60kg
1x8 75kg
1x6 90kg
Superset with
Band Pullaparts 5x20

DB Shoulder Press
3x5 27.5kg
Superset with
DB Row
3x10 35kg

Lat Pulldown
3x20
Superset with
Rope Pushdowns
3x15

Hammer Curls
3x15-20
Superset with
Lateral Raises
2x15

Was in work for 13 hours today and got to the gym at 21.15. Did this workout in 40 minutes was great. Big feed when got home then bed for early start in morning.

DEADLIFT

05/08/2013

Deadlift Deload
1x5 60kg
4x5 95kg
1x5 115kg
1x5 140kg

SSB Squat
3x5 65, 85, 100kg

Leg Curl
3x20 Pin 4

HammerStrength Front Pulldown
1x12 50kg
1x15 40kg
1x20 35kg

Side Bends
2x20 35kg

MILITARY

03/08/2013

Military
1x5 70kg
1x3 77.5kg
1x5 87.5kg
1x10 70kg

Incline Swiss Bar Press
3x5 80, 92.5, 102.5kg

Dips
3x10 15kg

Rows
5x10-15

Lat Pulldowns
4x15-20

Band Pullaparts
5x20

All back accessory supersetted with pressing sets

SQUAT

02/08/2013

Squat
1x5 150kg
1x3 170kg
1x1 190kg
1x7 150kg

SSB Squat
1x5 122.5kg
1x3 140kg

Reverse Hyper
3x 12-15 30kg

Leg Curl
3x15

Abs
50 reps

Really in need of a deload
Going to take next cycle for set reps and cut out some assistance work

BENCH

31/07/2013

Bench

1x5 107.5kg
1x3 122.5kg
1x4 137.5kg

Close Grip Bench
1x11 107.5kg

DB Shoulder Press
5x10 25kg

Lats/Upper Back
180 total reps Supersetted with pressing sets