Had a mare at the last competition in November – Couldn’t warm up properly as the warm up squat platforms were Olympic stations and so like an ice rinks which pretty much puts pay to a wide stance squat and the platform had a loose carpet on it so I was horribly unstable. Whole set up pissed me off and I was somewhat disappointed with the organisation


Since then went to Dubai to celebrate my 50th and had a trip to Tokyo for work so been a bit busy.
Training wise we’ve been doing a lot of conditioning work 8-10 reps and lots of sets and only just started backing off from that and doing some heavy shit again. Anyway here’s last two weeks ish – If I’ve remembered properly …
Tuesday 3 January
CGBP With Green bands
65 x 3 x 1
75 x 3 x 1
85 x 3 x 1
105 x 3 x 1
95 x 3 x 4
Tricep DB Extensions
12 x 10 x 1
16 x 10 x 1
18 x 10 x 1
Tate Presses
16 x 10 x 1
18 x 10 x 1
20 x 10 x 1
Thursday 5 January
Deadlift from Knees
60 x 1 x 2
100 x 8 x 1
60 x 8 x 1
140 x 5 x 1
100 x 5 x 1
180 x 3 x 1
220 x 3 x 1
260 x 3 x 1
Standing on block
260 x 3 x 1
250 x 3 x 1
Abductors
120 x 10 x 3
Addutcors
120 x 10 x 3
Pull downs
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1
70 x 5 x 1
Iso rows
20 x 5 x 1
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1
Saturday 7 January
Bench Press
65 x 5 x 1
85 x 5 x 1
95 x 5 x 1
105 x 5 x 1
107.5 x 5 x 1
Incline BB Press
60 x 5 x 1
80 x 5 x 1
90 x 5 x 1
100 x 4 x 1
Decline BB Press
60 x 8 x 1
80 x 8 x 1
100 x 5 x 1
Shoulder Circuit
20 x 40 x 3
Lat raises - DBs - 50 reps target
8 x 30 x 1
5 x 20 x 1
Front raises - Disc - 25 reps target
15 x 25 x 1
Rear delts
45 x 10 x 3
Sunday 8 January
Box Squats
70 x 5 x 1
80 x 5 x 1
90 x 5 x 1
100 x 5 x 1
110 x 5 x 1
120 x 5 x 1
130 x 5 x 1
Suit bottoms (40) & wraps
150 x 3 x 1
160 x 3 x 1
170 x 3 x 1
Good Mornings
35 x 10 x 1
45 x 10 x 1
55 x 10 x 1
65 x 10 x 1
Sumo DLs
60 x 10 x 3
Reverse Hypers
15 x 10 x 3
Tuesday 10 January
CGBP With Blue bands - 3 board
60 x 3 x 1
80 x 3 x 1
100 x 3 x 1
110 x 3 x 1
110 x 3 x 1
120 x 3 x 1
125 x 3 x 1
Bench Press
100 x 3 x 1 – Quick Speed test
Tricep extensions with 10Kg chains
10 x 10 x 1 – i.e. 1 Chain
20 x 10 x 1 – I.e 2 chains
30 x 10 x 1 – 3 chains
40 x 5 x 1 – 4 chains – Assisted lol
Flys
110 x 10 x 1
130 x 10 x 1
150 x 10 x 1
Lateral / Front Raises
8 x 12 x 3
8 x 12 x 3
Rear delts with DBS
5 x 12 x 3
Sit ups
40 x 1
Thursday 12 January
Deficit deadlifts with chains- increased to 6 chains after 105Kg
65 x 5 x 1
105 x 3 x 1
125 x 3 x 1 – i.e 105Kg + 2 chains
145 x 3 x 1 – 3 chains
165 x 3 x 1 – 4 chains
185 x 3 x 1 – 5 chains
205 x 3 x 1 – 6 chains
Above + more weight
225 x 3 x 1
245 x 3 x 1
255 x 3 x 1
Sumo DLs
65 x 10 x 1
85 x 10 x 1
105 x 10 x 1
Reverse Hypers
20 x 10 x 1
30 x 10 x 1
Pull downs
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
60 x 5 x 1
Iso rows
20 x 5 x 1
30 x 5 x 1
40 x 5 x 1
50 x 5 x 1
Saturday 14 January
Bench Press reverse bands - Green & blue
125 x 3 x 1
165 x 3 x 1
175 x 3 x 1
185 x 3 x 1
190 x 3 x 1
Shirt on - katana
245 x 2 x 1
265 x 1 x 1
275 x 1 x 1
Inclines - Machine
40 x 5 x 1
80 x 5 x 1
120 x 3 x 1
Flys
130 x 10 x 1 – machine in llbs!
150 x 10 x 1
170 x 1 x 1
Sunday 15 January
Box Squats
80 x 5 x 2
Suit bottoms (40) - Chains after 2 plates
130 x 3 x 1 – 25Kg bar + 2 x 25Kg each side plus collars
170 x 3 x 1 – Above + 2 chains each side
Wraps - extra weight after 5 chains on
210 x 3 x 1 – 4 chains each side
230 x 3 x 1 – 5 chains each side
240 x 3 x 1 – Another 5Kg each side
250 x 3 x 1 - Ditto
260 x 3 x 1 - Ditto
280 x 3 x 1 – Another 10Kg each side – Bloody hard
Speed deadlifts
65 x 3 x 1
105 x 3 x 7
105 x 10 x 1
Adductors
130 x 10 x 1
140 x 10 x 1
150 x 10 x 1
Abductors
130 x 10 x 1
140 x 10 x 1
150 x 10 x 1
Sit ups - alternate leg
50 x 1 x 1