It aint over till its over

im on holiday now on the britains date mate. i may do londons but depends how i feel.. lost interest now woody aint there and i have had my fair share of battles with uks number 2 this year.. and i still cant beat him lol to be honest i dont think i would beat ben this year so to me there is no point trying.. would rather train hard ready for next year

monday-
Close grip Bench press
set 1 60kg 5 reps
set 2 80kg 5 reps
set 3 100kg 5 reps
set 4 120kg 5 reps
set 5 130kg 5 reps

d-bell bench
4 sets 30kg 10 reps

upper back super set( pulldowns 80kg into rope cable facepulls 20kg)
4 sets 12 reps on each

hammer curls
3 sets 17.5kg d-bells

abs circuit (3 circuits)
standing cable crunch 40kg side bend 20kg 12 reps each

Tuesday

Trap bar deadlift
set 1 60kg 5 reps
set 2 100kg 5 reps
set 3 140kg 5 reps
set 4 180kg 5 reps
set 5 200kg 5 reps
set 6 220kg 5 reps
set 7 240kg 5 reps

step ups
3 sets of 12 reps 40kg

Super set barbell shrugs 80kg straight into fat gripz hang for time
3 super sets

leg curls
4 sets 30kg 12 reps

feel like my strength is starting to return slowly at last

Wednesday speed work

speed press
10sets of 3 reps 40kg

speed squats
10 sets of 3 reps 60kg

speed farmers
2 runs 60 meters 40kg each hand

18 inch deads
10 sets of 3 reps 100kg

thursday (upper body rep work)
dumbell incline bench
set 1 28kg 20 reps
set 2 28kg 18 reps
set 3 28kg 20 reps

upper back super set
3 sets of seated cable rows 12 reps into straight arm pulldowns 12 reps

dumbell seated shoulder press
4 sets 24kg 15 reps

arm super set
3 sets of 35kg preacher curl 12 reps into 20kg tricep rope pushdown 12reps

superset abs
2 sets medicine ball decline crunch 12 reps into decline situp 12 reps

9 weeks clean, bodyweight 100kg
saturday events-
worked upto 320kg yoke
130kg axle clean and press with no belt
130kg log
and 155kg stone
very pleased with this

have set some goals that i want to hit by feb 2012..
320kg raw deadlift
140kg strict press oly bar
160kg log press
160kg axle press
170kg farmers for 20 meters
430kg yoke for 20 meters
220kg raw sqaut
180kg raw bench

monday week 2 531 squat
set 1 70% 113kg 3 reps
set 2 80% 130kg 3 reps
set 3 90% 145kg 3+ 10 reps

speed squat
5 sets 10 reps 80kg

leg curls
4 sets 10 reps 35kg

tuesday 531 strict press
set 1 70% 70kg 3 reps
set 2 80% 80kg 3 reps
set 3 90% 90kg 3+ 5 reps

dips bodyweight
4 sets 10 reps

pull up fat bar
5 sets 5 reps

rear delts
set 1 45kg 10 reps
set 2 50kg 10 reps

wednesday
strongman circuits
10 hits of sledgehammer into 60kg farmers for 40 meters fast then 1 flip of 300kg tire.. 3 sets

calfs seated
set 1 80kg 10 reps
set 2 90kg 10 reps
set 3 100kg 10 reps
set 4 110kg 10 reps
set 5 120kg 10 reps drop set

supersets bis and tris
5 sets of preacher curls 10 reps into 30kg push downs

abs
standing cable crunch 60kg 3 sets of 10 reps
superset with side bends 20kg 10 reps

wrist roller 20kg as many twists as possible

wrist curls
3 sets 15 reps 30kg



thursday week 2 coan deadlift program
set 1 80% 225kg 2 reps
speed deads with 90 sec rest between sets
8 sets of 3 reps 182.5kg

circuits 3 sets
stiff leg deads 82kg 8 reps
bent rows 82kg 8 reps
underhand pulldown 80kg 8 reps
good mornings 82kg 8 reps

job done, events on saturday

Good to see you back enjoying training Simon!! Nice couple of sessions, your strength hasnt dropped much without the gear. Keep at it!

thanks mate, i sat down and picked my training program appart and remembered what worked and what did not and what weak points i need to bring up.. my gym work is still light but thats the idea.. so i can progress longer... i have plenty of time to prep for 2012 without any interuptions.. and i am enjoying it again now and im alot less stressed out lol

http://www.youtube.com/watch?v=gZoTRoCAtls

been out injured since the uks and had back problems since.. i took 6 weeks off from training and i am weak as a kitten... i have been back full time in the gym for the last 2 weeks and 2 events sessions done .. ben kelsey came down to train with me today and he got me fired up.. seeing him so strong after an injury like mine inspired me today..

this is today events at pro strength http://www.youtube.com/watch?v=bUxJ4R_5wMs

mondays gym session- just getting over a hamstring tear!

http://www.youtube.com/watch?v=ZVW6YxzMTno&feature=g-upl

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