2018- new start and all that shite

02/02

Incline bench

60
80 x 10
100 x 10
120 x 5
130 x 3
120 x 5 x 4

Flat bench (all against short blue bands)
40 x 5
80 x 5
100 x 5
120 x 3
130 x 2
135 x 2
All feet up from here
80 x 10
100 x 10
110 x 5
120 x 5

Seated dumbells
26 x 20
36 x 20
46 x 15

Chins
Bw x 10
+ 10 x 5
+ 20 x 5
+30 x 3
Bw x 10

Pushdowns

Fin

03/02

Deads beltless

60
100
150
180 x 3
200 x 3
220 x 3 x 2
200 x 5 x 3

On last rep back went twang. Which was nice. Think it's my own fault for no warm up and being a general spastic. Need to concentrate on lower back work- rdl's maybe?

5/2

Flat bench
60
80
100 x 5
120 x 5
135 x 5
150 x 2 x 2
155 x 1
160 x 1
140 x 4 x 2
140 x 5

Added short blue bands and doubled red mini bands
Up to paused 110+ bands

Kept clattering into the supports which confused me somewhat, until I realised the bar was bent as a propeller. Joys of training in a s**t commercial gym

Incline with bent bar
60
80
90 x 10
110 x 10
125 x 5 x 3
100 x 12, 8

Seated cable chest thing
Pushdowns

08/09

Flat Bench

60
80
100 x 5
120 x 8
140 x 6
160 x 1
150 x 2
140 x 5

feet up
100 x 10
120 x 8
140 x 3
100 x 20

incline
60
80
100 x 10
120 x 5
140 x 2 f3
120 x 6 x 3
120 x 8
100 x 20

log
viking
chins
pushdowns

back rehab
kb swings
hyper
rev hyper rdls

09/02


rdl's against purple band

60 x 10
100 x 5
120 x 5
140 x 5
160 x 3
180 x 2

low bar squat practice
60 x 10 x 10

front squat
60 x 10
80 x 10
100 x 5 x 2
120 x 1

low bar
60 x 40

powerclean and strict press

60 x 5
80 x 5
90 x 3
100 x 1 (easy but nearly passed out)
80 x 3

step ups

28kb x 6 (each leg) x 3

chins

bw x 10
+10 x 5
+20 x 5
+30 x 3
+40 x 3
bw x 10


back ext
bw x 30

12/2

Incline
60
80 x 10
90 x 5 x 2
110 x 5
130 x 5 x 3

Power clean/Strict
60
80 x 5
90 x 3
100 x 1
110 x F
90 x 4 x 2

Flat bench against short blue bands
70 x 5
90 x 3
110 x 3
130 x 2
140 x 1 (and a slight tear- f**k me)

Low bar
70 x 20 x 2

bo***cks- just put my name down for England’s strongest man over 40 today, not exactly the greatest start.

15/2

low bar
60 x 10 x 2
80 x 10 x 2
100 x 10 x 2
120 x 5

Rldl's

60 x 10
80 x 10
100 x 10
120 x 10
140 x 10
160 x 15
180 x 15

3" deficit rdls

120 x 10
140 x 5

power cleans
60
80
100 x 4

Bent over row
80 x 20 x 2

kb step ups
20kb x 10 (both legs) x 3 into standing lunges

chin ups
bw x 10 (sore)

sled push/drag

16/2

Front squats

Bar
60 x lots
80 x 5
90 x 5
100 x 3
120 x 3
130 x 1 (paused)
140 x 1 (paused)
100 x 3 x 2 (paused)
110 x 3 (paused)
120 x 2 (paused)

Power cleans/strict press
60
80
90
100

One motion log
50 x 5
70 x 5
80 x 5

Bent over row into chins
70 x 10/ x 10
90 x 10/ x 10
110 x 10/ 10
140 x 5 / x 5

Curls x many

18/2

deads beltless

60
80
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5
200 x 2
220 x 1, x3

rdls

120 x 5
140 x 5
160 x 5
180 x 5

power cleans
60
80
100

15"
140 x 5
160 x 5
180 x 5
220 x 5

hammer row
seated row
t bar row
pull downs
chins

Pushdowns
french press
one arm extensions
single arm pull downs

19/02

Front squat
bar x lots
60 x 10 x 2
80 x 10
90 x 5
100 x 5
120 x 3
130 x 2
140 x 1

paused fronts
100 x 5 x 2
120 x 3
130 x 2
not paused
80 x 15 x 2

hang clean into strict
60 x 12
80 x 8
100 x 1 (grind!)
80 x 5 x 4

chins
bw x 12 x 2

21/02

beltless rdl with hover pause

70 x lots
100 x 10
120 x 5
140 x 3
160 x 3
180 x 3 x 4

good mornings

70 x 10
70+red band x 10
100+red band x 10
70+red band x 10
70 x 10

high rows
seated single arms rows
low rows
chest supported rows
straight arm pull downs ss with face pulls

23/2

Strict log

50 x 10
60 x 10
70 x 10
80 x 10
90 x 5
70 x 20
80 x 12

Seated dumbells

22 x 20
27.5 x 20
35 x 20
40 x 20

No back dumbells
22 x 10
27.5 x 10
32.5 x 10

Plate loaded shoulder press
40 x 10
80 x 10
120 x 10
160 x 2 (felt easy but chest pulled again)

Many, many triceps
Abz

25/2

Front squat
Bar x lots
60 x 5
80 x 5
90 x 5
100 x 3
120 x 3
140 x 1
100 x 5 x 3

Deads no belt
70 x lots
110 x 10
130 x 5
170 x 3
190 x 3
210 x 3
230 x 3
190 x 5
170 x5 paused

Reverse hack squat
Good mornings
Yates row
Straight arm pull down

28/2

Front squats

bar x dozens
40 x 10
50 x 10
70 x 10
80 x 3
90 x 3
110 x 3
125 x 3
132.5 x 1 (paused)
110 x 3 x 3 (paused)

top down paused rdl
up to 210 x 3, 190 x 3 x 2

reverse hack squat
back ext
planks
little triceps

farmers
110 x 10m x 4

2/3

Strict press

Bar x lots
40 x 10
50 x 10
60 x 10
80 x 5 x 2
90 x 5
100 x 2
110 x 1
Now paused from here on
80 x 5
90 x 4
95 x 3
97.5 x 3
100 x 3
90 x 5
Then against red bands
60 x 5 x 3

Seated dumbells no back support
17.5 x 12
20 x 12
25 x 12
27.5 x 12
30 x 12

Upright rows/laterals/ front raises

Triceps
Pushdowns
Overhead extensions