Week ending Nov 25

Monday: Heavy Bench
  • Bench: Failed 60kg, 1 x 57.5 with pause (F second rep), 2 @ 57.5kg with pause
  • 2 sets:
    • 10 DB Bench @ 10kg
    • 10 DB Curl @ 7.5kg
  • 2 sets:
    • 10 Lying tricep extension @ 10kg
    • 10 Lateral Raise @ 4kg
Tuesday: Heavy deadlift
  • 2 sets:
    • 10 Slomo mountain climber
    • 5 Glute bridge with 10 sec hold
  • Deadlift: 3 x 6 @ 90

Wednesday: Rest

Thursday: Light bench + Heavy squat + Light deadlift @ gym
  • 2 sets:
    • 2 Inchworm to spiderman with stretch
    • 2 Side lunge
  • Squat: 3 x 6 @ 65kg
  • Narrow grip bench: 3 x 5 @ 40kg
  • 3 sets:
    • 6 Deadlift @ 55kg
    • 12 close grip push up
  • 4 sets:
    • 12 Right under arm shoulder flexion @ 10
    • 8 Lat pull down @ 80, 100, 100, 100
  • 4 sets:
    • 15 Sledge hammer
    • 10 Tyre jump
Friday: Glutes & Core @ gym
  • Bench to bench plank row: 4 @ 8 @ 10lb
  • Single leg 1.5 Glute Bridge: 4 x 8 @ 55lb
  • 4 step Pallof iso walkout: 4 x 4 @ 20, 30, 30, 30

Saturday: Rest

Sunday: Powerlifting comp (bench only)

Total training: 4 hours
Nutrition: Definitive diet Mon-Sat, Water loading Mon-Sat, High carb oat bar for breaky for Sunday bench, and peanut m&ms and Reece’s peanut butter choc block thingo for dessert after benching!!

…re-reading that, I seem a little over excited to eat treat food…

Not much to add, as all the exciting stuff happened yesterday. Took today (Monday) off training and eating well. Craving vegetable matter and lifting heavy stuff tomorrow 🙂 Although… I am slightly terrified as the weights are starting to get real for squat and deadlift! If anyone wants to train with me this week, let me know! Either at the gym or my garage 🙂

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