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mikeypIcon...09-09-2014 @ 19:34 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
WEEK ONE 80 - 85% MAX PHASE.

Bike 10 mins

Warm up with bar x 10 mins

Bench press all paused
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 3 x 5 sets RPE 8

One arm dumbell rows
40kg x 10
45kg x 10 x 5 sets

Dumbell tricep extensions 4 x 10 @ 15kg

Lat pulldowns 5 x 10 @ 90kg

Tricep pushdowns 3 x 10 @ 40kg

Band pullaparts 4 x 30

Haven't had time to train since last week so I've missed the last week of 10's on squats so will carry on into the next phase. First week of four weeks at 80 - 85% max.
mikeypIcon...09-09-2014 @ 19:35 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Finch said:Interesting training Mike, I'm exhausted just reading it!
I'm gonna have to sit down now!


Ha ha, I do prefer higher reps but back on lower reps on the main lifts now for a couple of months !
mikeypIcon...12-09-2014 @ 19:23 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 12.09.2014 @ 19:27 PM by mikeyp
WEEK ONE 80 - 85% MAX PHASE

Bike 10 mins

Warm up with bar x 10 mins

Beltless squats.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 3
140kg x 3
145kg x 3 x 5 sets

Sumo speed deadlifts.
60kg x 5
100kg x 5
120kg x 5
140kg x 3 x 3 sets

Narrow grip bench, not paused for a change.
Bar x 20
40kg x 10
70kg x 5

Left it there as shoulders aching and tight.

60kg x 5

Dumbell curls 4 x 10 @ 15kg

Leg press 3 x 15
BillwestIcon...12-09-2014 @ 19:58 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Steady squats Mike, and...sumo deads oh dearEmbarassed
mikeypIcon...16-09-2014 @ 19:35 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 16.09.2014 @ 19:38 PM by mikeyp
WEEK TWO 80 - 85% MAX PHASE.

Bike 10 mins

Warm up with bar x 10 mins

Bench press all paused
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5 x 3 sets RPE 8 - 10

Chest supported dumbell rows
30kg x 12 x 5 sets

Incline dumbbell bench.
15kg x 15
20kg x 10 x 2 sets
25kg x 10

Tricep pushdowns 5 x 8-10 @

Band pullaparts 4 x 30

The intention was 5 x 5 @ 100 tonight but 3 sets felt enough as the last two sets would've been ugly and I'm trying to keep the reps clean. Kept the incline dumbbell bench light as it's the first time I've done these.

Will go up to 3's at 105ish next week.
mikeypIcon...19-09-2014 @ 19:59 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
WEEK TWO OF 80 - 85% MAX PHASE.

Bike 10 mins

Warm up with bar x 10 mins.

Beltless deadlifts, re set between each rep from 140kg onwards.
60kg x 10
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3 x 5 sets

Light squats.
Bar x 10 x 3 sets
60kg x 5
100kg x 3 x 5 sets.

Narrow grip bench paused.
Bar x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5
70kg x 10

Dumbell curls 5 x 10 @ 15kg

Side laterals 3 x 10 @ 10kg

Band pullaparts 4 x 30
BillwestIcon...19-09-2014 @ 21:15 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice deadlifting Mike
mikeypIcon...23-09-2014 @ 19:52 
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bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 23.09.2014 @ 22:40 PM by mikeyp
WEEK THREE 80 - 85% MAX PHASE.

Bike 10 mins

Warm up with bar x 10 mins

Bench press all paused
Bar x 20 x 2 sets
40kg x 10
60kg x 5
65kg x 5
75kg x 5
85kg x 3
95kg x 3
105kg x 3 x 3 sets RPE 9 - 10
100kg x 3
100kg x 3 RPE 10

Bent over rows
60kg x 10
65kg x 10
70kg x 10 x 3 sets.

Incline dumbbell press.
3 x 10 @ 25kg

Band pullaparts 4 x 30

Drained from work so all felt a bit flat.
mikeypIcon...23-09-2014 @ 19:52 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice deadlifting Mike


Cheers mate...
mikeypIcon...26-09-2014 @ 20:27 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Post Edited: 26.09.2014 @ 20:31 PM by mikeyp
WEEK THREE 80 - 85% MAX PHASE

Bike 10 mins

Warm up with bar x 10 mins

Beltless squats.
Bar x 10 x 2 sets
60kg x 5
100kg x 5
120kg x 3
140kg x 3
150kg x 3 x 5 sets

Speed deadlifts ( conventional).
60kg x 5
100kg x 1
120kg x 1 x 10 sets


Speed Narrow grip bench.
Bar x 20
40kg x 10
70kg x 5
60kg x 3 x 10 sets

Barbell curls 20kg x 15, 30kg x 12 x 2 sets, 35kg x 8 x 3 sets.

Band pullaparts 3 x 30

Squats felt really good. I'm focussing on keeping more upright when decending, dropping between my legs and trying to keep the bar moving in a straight line on the ascent rather than moving forward and not letting my hips rise too early. When I feel the bar roll on my back it means my hips are rising too early and I'm tipping forward.

On pretty much every rep the bar stayed tight which is an improvement. I've noticed on all good and natural squatters the bar & plates don't move at all during the movement. Also focussing on good depth as usual.

I've also introduced speed work for deads and bench and concentrated on being as explosive as possible with 40 secs to 1min between sets. Enjoyed these.
BillwestIcon...26-09-2014 @ 21:13 
Member 541, 4949 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice consistent squatting Mike
mikeypIcon...30-09-2014 @ 19:19 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
WEEK FOUR 80 - 85% MAX PHASE.

Bike 10 mins

Warm up with bar x 10 mins

Bench press all paused
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5 x 5 sets RPE 8 - 10

One arm dumbell rows
45kg x 10 x 3 sets

Incline dumbbell press.
20kg x 15
25kg x 10 x 3 sets

Dumbell tricep extensions 4 x 10 @ 15kg

Band pullaparts 4 x 30

Bench felt best it has in a while tonight.
mikeypIcon...30-09-2014 @ 19:23 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Billwest said:Nice consistent squatting Mike


Thanks Bill....it's the first time ever I have hit a 'sweet spot' where the descent feels easy and the ascent doesn't feel like a good morning and I feel to be in a much stronger position ( bit like hitting a cricket ball in the sweet spot on the bat).

Just need to make sure I can do this every time and really dial in the technique and then my squat can move forward...
mikeypIcon...03-10-2014 @ 19:44 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Bike 10 mins

Warm up with bar x 10 mins.

Beltless deadlifts, re set between each rep from 170kg onwards.
60kg x 10
60kg x 5
100kg x 5
130kg x 3
150kg x 3
170kg x 3
190kg x 3 x 5 sets

Light squats.
Bar x 10 x 3 sets
60kg x 5
100kg x 3 x 5 sets.

Narrow grip speed bench.
Bar x 20
40kg x 10
60kg x 5
70kg x 5
60kg x 3 x 10 sets

Dumbell curls 3 x 10 @ 17.5kg

Band pullaparts 4 x 30

Got some good work in again, pleased with this.
mikeypIcon...14-10-2014 @ 20:45 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
WEEK ONE 90% MAX PHASE.

Bike 10 mins

Warm up with bar x 10 mins

Bench press all paused
Bar x 20 x 2 sets
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 3
110kg x 1
110kg x 1
105kg x 2
105kg x 2
100kg x 3

One arm dumbell rows
40kg x 10
45kg x 10 x 3 sets

Incline dumbell press 3 x 10 @ 25kg

Tricep pushdowns 3 x 10 @ 35kg

Band pullaparts 3 x 30

Been coughing up all colours of the rainbow last week so didn't train and sleep has been poor for the last few weeks but that's kids for ya :-) still not 100% but the 110'S felt heavy tonight, these should've been triples. Strange cos the preceding set at 100 felt easy, just seemed to hit a wall on the 110s !!

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