Saturday Shoulders with Kaz

Behind the head seated barbell press
40 x 12 x 2, 60 x 12, 10, 10,
Front Seated Press
40 x 12, 50 x 10, 60 x 10, 9, 8

Seated Dbell Raises with face pulls
12.5 x 10 + 30 x 10
15 x 10 x 4 + 54 x 10 x 2, 66 x 10, 54 x 10

Band Pull Aparts
Blue x 10 x 6

Friday Arms with Henry and Kaz + Thurs legs w H and K

Thursday was a bit of a change up for legs

Squats - wasn't feeling these so limited them to a few sets
60 x 10 x 2
80 x 10
100 x 10

Leg Press
80 x 10
120 x 10
160 x 10 x 5
120 x 10, 10, 10, 16, 31

Leg Ext
40lbs x 12
60 x 12
80 x 10
100 x 10
120 x 9

Friday Arms

Cls Grip 60 x 10, 80 x 10, 100 x 12, 110 x 5, 110 x 5, 100 x 8

Speed Work - 1st week putting this to into my training. logged it all in my note book (with times as well). Wont bother logging it here until later. Spent this first week just getting used to it again. Found now I can do it well with out getting fu*ked elbows. Must have been to weak with poor form in the past. Will see how this goes over the next few months, I want to set targets in this and progress

EZcurl Seated French Press
20 x 20
30 x 16
40 x10, x 3

Push Downs
200 x 12, 10
190 x 10, 10

Ezcurl Curls
40 x 10, 5
Fat Bar
20 (Bar only) x 12, 10 x 12, x12, 20 x 21

Wednesday Back with Kaz

Forgot my f*cken straps today.

Chin Ups (Hammer Grip)
Body Weight 10, 8, 7, 6
I do these with emphasis on pulling with my back/lats. As craig rightly pointed out a while ago its easy to use a lot of arm on these. I feel that I'm getting them right because my back is pumped by the end of it.

Lat Pull Downs (Ham Grip) supersetted with seated rows.
These are hard enough without having done chins first. There was only two of us so kept it to 5 sets. by the end I thought this was a good move because my form was ugly, mainly due to grip (f*cken straps)
200 x 10 60 x 10
210 x 10 66 x 10
200 x 10 72 x 10
190 x 10 78 x 10
190 x 10 84 x 10
Sweating like a monkey in a snake pit by this stage...

Dumbell Rows - my favourite back exercise but no straps so limited to 3 sets
50 x 10 x 3

Behind head pull downs
150 x10
160 x 10
150 x 10
140 x 8
140 x 10

All done in about 50 minutes.

Tuesday Chest With Kaz, Jake, & Henry

Probably too many guys today. Still pushed hard and the weights felt good. Not quite up to what I was last week but still good. Last week of flat bench before giving it a spell.

Flat Bench
60 x 10
100 x 10
120 x 6
130 x 2
120 x 5

Incline - felt really good today, weights were moving quite well
80 x 10
90 x 9
100 x 5
90 x 10

Dips very short rests on these made the later sets feel quite tough
B/W x 20
5kg x 12
10kg x 12
15kg x 10
20kg x 8

Machine Press
80 x 12
120 x 12
140 x 10 x 2
Want to use bands on these for a change up. Saw Dave Tate doing them on facebook and think it wil be a good variation. Adding dumbell flat bench into the mix next week, and probably some flyes if we are moving fast enough.

Monday Posterior Chain

This session is one I'm targeting each week but I lost focus and didnt give it the attention I should have. I'm going to start using a note book to track my sessions and also apply some of Dr Kerry Spackman's ideas to help me focus on what I'm doing. I fucked around and got too destracted today so I need to work on that...

Deadlifts
I alternated between conventional and sumo all the way on these. The bar speed felt very good on all my sets. None were heavy but they all felt good.

60 x 10 x 2 (one of each stance)
100 x 10 x 4 (as above)
140 x 10 x 4 (as above)

Chain assited Goodmornings
60 x 10 x 2
80 x 10 x 2

GHR
2 x 12
later in the day 3 x 12

Saturday shoulders with Kaz

Normally dont do a lot of direct shoulder work, but I need it so today was all about getting into the hard work and using new exercises for a good shock.

Behind Head Press -forbidden by masses of PTs, but I found these were awesome.
40kgs x 12 x 2
50kgs x 10 x 9 x 8
Very short rest periods on these so it was hard to keep the reps up. Concentrated hard on form though so happy with how it went.

Front Shoulder Press
40kgs x 12
50kgs x 10
60kgs x 7, x 6
50kgs x 9
These were hard after the behinds, be able to set some good targets on these.

Farmers Walks. This madness was supposed to be just shrugging but turned into walking for 2minutes. Hard on the whole body, not just shoulders but man are these a fun thing to do. Will factor in a lot with my training for the Rotorua tough guy. Was 2 sets of 2 minutes. the second set I kept the weights off the ground for as long as I could to keep the tension on the shoulders. As big Kaz pointed out they hit the whole trap not just the top.

Seated Dumbell Side laterals (or what ever the f**k they're called) supersetted with face pulls
12.5 x 10, x 7, x 10, x 16
60 x 10, x 8, x10 54 x 10

Loved this session.

Friday Arms with Henry and Kaz

Cls grip bench
60 x 10 x 2
100 x 10
110 x 6
120 x 3
Kept this short this week as my chest is still tight. Wanted to really do a lot of work with the other exercises instead

Seated French Press
30 (I call the EZcurl bar 10) x 12
40 x 12 x 2
45 x 12 x 2

Over Head Rope Ext Super setted with Push downs
54kgs x 12, 180 x 10
60 x 12, 190 x 6
66 x 10, 200 x 4
66 x 9, 200 x 3 180 x 1
60 x 10, 180 x 4

EZbar curls
30 x 12
50 x 8
50 x 7

Hammer Curls
20kgs x 8 x 3

Fat Bar Curls
20kgs (bar weight) x 10
30 x 10 x 2

Was quite fucked after this session. i've never been a believer in loggin bicep training but I think it has its merits now. Need to be sure the hard work is progressing myself.

Thurs - Quads

Back still feels vulnerable while I'm squatting. Sick of it so making some changes to my approach for the next year. Will only bench press next year and take some time to build up the foundation I need of size and strength in my lower back and legs. I'll be incorporating plenty for strongman into it as well. Barbell only diets are too ridgid and single plane to live off for me.

Squats
60 x 10 x 2, 100 x 10 x 1, 120 x 10, x 8

Bulgarian Squats - will incorporate more of this sort of thing. not really targeting a single muscle group but many activities happen on one leg. Get stronger on one leg and what you do on two will get stronger. Simple.

2 x 10 just the bar

Leg press
80kgs x 10, 120 x 10, 160 x 10, 200 x 10

Leg Ext
40 (pnds) x 12, 60 x 12, 80 x 10, 100 x 10, 120 x 8, 120 x 8

Will start using more structure with my training. Working with numbers a bit more and putting what I've learnt from Craig, Mike and expereince into a structure for the next year. I also have the Rotorua Tough Guy challenge late next year. Thats a big event for me so I'll have to use all the time in between as best I can.

Wednesday - Back with Kaz & Henry

Feel like my lifts are getting heaps better now that I can focus on my lats better. Enjoying putting pull ups back into the mix also.

Pull Ups
B/W x 9, x 8, x 7, x 6

Lat Pull Downs (Mike's gay bar)
180 x 10
190 x 10
200 x 10
210 x 10

Bent Over Rows - these are stale as f**k now. Will put dbell rows second next week (pull downs, then seated rows)
60 x 10
100 x 10
120 x 10
140 x 10, x 6 Still had plenty left in the tank but wasnt feeling it. Decided to save the energy for the dbell rows

Dbell Rows
50 x 10
55 (1 chain) x 10
55 x 16

Behind Head Pull Downs
140 x 15, x12, x 10

Back felt good today. Will make some changes next week, focusing on dbell rows as the main exercise of the session

Catch Up

Been slack with the training log this past week as I've been all over the place. So I'll try and remember what I've done here...

Thurs Legs - with Kaz
Squats
60kgs x 10 x 3
100kgs x 10 x 2
120kgs x 8, x7
100kgs x 10

GC Bulgarians
Bar only x 10
40kgs x 10

Friday Arms
Cls grip 60 x 10 x 2, 100 x 10 x 2, 120 x 4, 100 x 10
Seated French Press 30kgs (not sure what ezcurl weighs so will say its 10) x 12
40 x 10 x 5

Over head rope Ext super set Push downs
48 x 10 + 180 x 10
54 x 10 + 180 x 10
60 x 10 + 170 x 10
66 x 10 + 150 x 10

Ezcurl Curls
8 sets all up working from first and last set 30 x 12 to 40 x 10 all in between.
Just wanted to do something light for bis this week. Was hard with short rests, will start looking at setting some PBs with these even if that does sound gay.

Monday - hams
Dead lifts 110kgs x 10 x 5
Chn Assisted GMs 60kgs x 10 x 4
Stuck for time so will make up the rest of this session later this week (GHR and rev Hypers)

Tues Chest with Jake and Henry
Bench Press
60 x 10 x 2
100 x 10
120 x 5
130 x 2
140 x 1
120 x 6
Was intent on setting a new PB for a 1 rep max today.

Incline Bench
80kgs x 10 x 2
x 9
x 8

Dips
B/W x 12
5kgs x 10 x 3

Mach press
40 x 10
55 x 10 x 2

Will do 1 more week with flat bench first then change to inclines first, dips, dumbell bench and probably flyes last

Wednesday - Back with Mike & Craig

Took some Turbo genesis today as I've needed a boost. Felt good again training with a full energy bar.

Chin Ups
Body Weight x 6, x10, x8, x7
Focused on using my lats as much as possible. Will make these a staple of my back days again.

Hammer Grip Lat Pulls
200 x 10
210 x 10
220 x 10
210 x 10

Bent Over Rows
100 x 10
120 x 10
130 x 10
140 x 9
130 x 10

Dbell Rows
50kgs x 10 x 3

Behind Head Pull Downs
140 x 10
160 x 10 x 2

Standing Abs
54 x 12 (accidental weight)
42 x 20, x 14, x 14, x 12

Tues - Chest with Kaz

Only 2 of us today so the first few sets went very fast. I was too fucked to give 40kgs a nudge again on the incline bench but not to worry, was still a good session...

Incline Dbells
30kgs x 10 x 2
32.5kgs x 10 x 2
30kgs x10 x 1

Flat bench
60 x 10
100 x 10, x8
110 x 4 x 2

Dips
B/W x 12
+10kgs x 10, x12, x10

Flyes
22.5kgs x 10
25kgs x 10, x 9
22.5kgs x8

Seated Mach Press
40kgs x 12
60kgs x 10
50kgs x 10 x 2,

Had Kaz training with me today. Stands over 6ft at a bit less then 90kg, only 18 but kept up easily and has a decent amount of strength. Always good training with young guys who are keen to get into the rough stuff. he's also training to be a PT so he's actually in at Eastside with an aim to learn...he's come to the right place!

Monday - Posterior Chain

My back still hasn't come right so I decided to train alone rather then get in Craig and Mikes way.

Started with deadlifts as I wanted to avoid lifting with a fatigued back. Didnt do a whole lot. Just a feeler...
100 x 6
140 x 5
180 x 3
That was enough to give me an idea of where I'm at. Glutes hammies and lower back need work (as expected). Will have to focus on pulling Sumo for the next while though as I needed the belt quite early on. I want to train minus the belt but without the risk on my back.

Chain assisted goodmornings. Purposely stuck to doing these light, with a very tight stomach and lots of glute invovlement.
60 x 10 x 5

GHR
3 x 12 - These are a must. I'm dissapointed I droped them for so long. When I've been at my strongest in the deadlift, I've done a lot of these.

Reverse Hyper - Same as above.
20kgs x 10
40kgs x 10 x 2
Volume is low overall, but will gradually ramp that up as I get back into the swing of it. Need a more muscular lower back and hamstrings. lots of work to come...

Thurs - Legs & Friday Arms

Thurs - Still recovering. Been tired and moody all day. Not enough decent sleep, and plenty of shit to deal with at home. Training is the only "zone out" time I have right now.

Only did sets of 10 with 100kgs. Put 120 on but head was thumping too much to be worth doing.
Front squatted next. 60kgs x 10 x 3. Thats enough legs for me for this week. I also did a bit of core work this morning. Hanging leg raises and standing abs. I backed that up with another couple of sets tonight (only 42kgs) of between 14 and 20 reps. Got cramp and thought I'd got a hernia, but ended up being ok.

Friday Morning Triceps - Too much to do and not enough time so stuck to triceps for the morning. Close grip bench. 60 x 10, 80 x 10, 100 x 10, 105 x 10, 110 x 7, 110 x5. Happy with that.
Over head rope ext. worked through from 54kgs to 66 doing 10 on each set with a total of 4 sets (2 on top weight) Put in an extra stretch on these which I feel adds a lot more to it.

Overhead Extensions
Some of the boys were using theb chair so had to do them on the end of the bench. This forced me to keep the weight down. 35kgs x 10 x 3 + 37.5 + 40 x 10 with the chair.

Will catch up on biceps when I can. Struggling to get enough sleep so have to make that a priority I think

Wednesday Back

Didnt do much as Im still in recovery mode.

Worked up to 220kg at 10 on the hammer grip lat pulls
150kgs x 10 on BO rows
50kgs x 10 x 3 on hammer strength row
160kgs x 10 behind the neck pull downs

All bar the hammer strength rows are PBs for me. I feel tired but still strong at the moment...

Tues Chest with Jake and Henry

Today was my first session back after being quite sick for the past few days. I still dont feel 100% but I wanted to start back as soon as I could. I'm surprised that I didnt lose much weight while I was sick though (only 2kgs). I am dissappointed that I missed the qualifier this past week. My plans for the national bench looked shaky anyway but I thought id keep myself in the picture just incase. Nevermind, will move on.

DBell Inclnes
30 x 10
35 x 10 x 3
40 x 5

Flat Bench
100 x 10
105 x 8, x7

Dips
B/W x 12 x 4

Flyes
20kg x 10
25kg x 10 x 2

Hammer Strength Seated Press
90 x 12
120 x 10

Lowered the volume and felt good afterwards. Still plenty of energy which was important so I dont give myself a relapse.