Training Program

  • Training Program 

5 Jan 2015

Prowler Push 2 x 40 20 meters there and 20 meters back.

Buffalo Bar Squats 3 x 10 @ 45

Leg Curls  3 x 10 @ 24

Calve Raise 3 x 10 @ 20

Pull thoughs 3 x 10 @ 24

Reverse Hypers 3 x 10 @ 20

4 Jan 2016
Sandbag press 2 x 10 reps. Done in a GPP fashion and to warm up the part of the body we are about to train
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Barbell Shoulder Press 3 x 10 reps
Lat Raise 3 x 10 Reps
Bentover Lat Raise 2 x 10 Reps
Dumbbell Shrugs 3 x 10 Reps
Barbell Curls 4 x 10 Reps
Done in a bodybuilding style at the moment to help in starting to rebuild the muscle mass that I have lost due to not being able to train.
***************


Monday 29 Dec 2014 Actual training

Saturday 20 December 2014
Squats: 3 x 10 @100kg
Front Squats: 4 x 10 @ 60kg
Bentover Rows: 4 x 10 @ 60kg
D/Bell Rows: 3 x 10 @ 25kg (way to light)
Cable Rows: 2 x 10 @ 72kg
Reverse Hypers: 3 x 10 @ 60kg
Cable Obliques: 4 x 10 @ 42kg

23 sets in 67 mins

Monday 21 April 2014
*40kg of chain added to the bar for Safety Bar Squats
* Band around knees for Front squats.

Exercise Reps Weight
Safety Bar Squats 3 220
Chains 3 220
3 220
Front Squats 4 100
Red Bands 4 100
4 100
4 100
4 100
T/bar Rows 6 60
6 60
6 60
6 60
D/bell Rows 8 50
8 50
8 50
Hyperext 10
15kg Plate 10
10
Reverse Hypers 10 70
10 70
10 70
Band Obliques 10
10
10
10
Warrior Twist 10
10
10
10









Tuesday 11th December 2012
Benchpress Shirt on w/4" Board
3 x 1 @ 240, 250, 260
Bench Stop Press
3 x 6 @ 125kg
Close grip Benches
3 x 6, 5, 5 @ 150
Floor press
3 x 8 @ 100kg
Flat back Dumbbell press
3 x 10 @ 35kg

Monday 10th December 2012
Safety Bar Squats with 60kg of band tension
3 x 2 @ 180+, 200+, 220+
Bentover Rows
3 x 6 @ 120kg

Wow, Have I been lazy or what
Wednesday 5th December 2012
Deadlifts
10 x 1 @ 200kg with the No# 2 Bands over the bar giving 40kg of tension.
Blue Log Shoulder Press
3 x 6 @ 72.5kg
BTN Shoulder Press
3 x 8 @ 60kg
Bentover Lat Raise
3 x 10 @ 12.5kg I like to control the speed of these reps on the negative portion so the weight is a lot lighter than it could be if I wish to throw the weight up.
Glute/Ham Raise
3 x 5 @ Bodyweight. First time I have had a chance to use a machine like this so in reality this was a sighter day of learning how to use it and how to do the reps. Keeping your mind in the rep and focusing on pulling your bodyweight up with your hams is the hard part at the moment. But things will get better.
Reverse Hyperextensions
3 x 10 @ 10kg of weight a side. Another of those new exercises for me. I have had a play before but never use them for out 'n' out training. Again not a lot of weight as I am trying to really focus on using my glutes and not throwing the weight up or just letting the weight fall back down. Also getting use to the fact that in that position the glutes have a lot shorter range of motion than what most people think. I want to Strengthen my glutes not throw a whole heap of weight around.
Wednesday 10 October
Trap Bar Deadlifts
2 x 3 @ 280kg, 1 x 2 @ 300kg PB
Log Shoulder press
3 x 6 @ 65kg,75kg,85kg
Bentover Lat Raise
3 x 10 @ 15kg

Tuesday 9 October 2012
Benchpress
3 x 2 @ 185kg, 205kg, 215kg
Not the best reps on the 215 but have to force my body to accept the weight again.
Close Grip Floor Press
3 x 6 @ 120kg
Close Grip Machine Press
3 x 8 @ 40kg, 60kg, 60kg
Flat back D/bell press
3 x 10 @ 25kg

Monday 8 October 2012
Safety Bar Squats
3 x 3 @ 170kg + No# 1 Bands (40kg of tension)
Zercher Squats
3 x 6 @ 120kg
T/bar Rows
3 x 6 @ 70kg,  90kg, 90kg
Machine Rows
3 x 8 @ 40kg, 50kg, 50kg
Ran out of time after this

Friday 5 October 2012
Trap bar Deadlifts
3 x 1 @ 250kg
Used the Upper bar and it gave the feel of having a 3" board under the weights. Right on what I wanted.
Log Shoulder presses
3 x 6 @ Log (56kg) + 10kg and 20kg 
Behind the neck Buffalo bar press
3 x 8 @ + 10kg
Cable High Pulley Rows (for rear delts)
3 x 10 @ 48kg

Wednesday 3 October 2012
Benchpress (with No# 2 bands over elbows)
3 x 2 @ 180kg, 200kg, 210kg
To slow on the last set should have stayed at the 200kg
Decline Benchpress
3 x 6 @ 100kg
Close Grip Floor Press
3 x 6 @ 100kg
That's all I had time for

Tuesday 2 October 2012
Safety bar Squats
3 x 3 @ 160 + No# 1 bands (about 40kg at the top)
Zercher Sqauts
3 x 6 @ 100kg
T/bar Rows
3 x 6 @ 60kg
Dumbbell rows
3 x 8 @ 45kg

Wednesday 26 September 2012
Benchpress
2 x 2 @ 150kg, 1 x 3 @ 150kg
Put a IPF stop in on the first rep and also the 3rd rep of the last set. 
Incline Benchpress
3 x 6 @ 90kg
Close grip benchpress
3 x 6 @ 120kg
Good presses especially off my chest and getting good lockouts 
Flat back D/bell press
3 x 8 @ 32.5
Tricep pressdowns
3 x 10 @ 100,110,120

Monday 24 September 2012
Squats
3 x 2 @ 200kg
Done raw with only my OLY shoes on. No knee wraps or suit or anything like that.
Front Squats
3 x 6 @ 140kg
Felt good and strong. Really loved doing these. Using the harness helps
Bentover rows
3 x 6 @ 120kg

Friday 21 September 2012
Deadlifts
3 x 3 @ 160kg
Good strong pulls off the ground and a solid lockout. 
Shoulder press
3 x 6 @ 60kg
Pronated dumbbell press
3 x 8 @ 32.5kg
Bentover lat raise
3 x 10 @ 15kg

Tuesday 18 September 2012
Benchpress
3 x 3 @ 140kg
Done raw with only wrist wraps on and with a stop at the bottom.
Incline Benchpress
3 x 6 @ 80kg
Inside power rack and on a different bench
Close Grip Benchpress
3 x 6 @ 100kg
Flat back D/bell press
3 x 8 @ 30kg

Monday 17 September 2012
Squats
3 x 3 @ 180kg
Done raw with a bit more speed and power especially on the last 2 sets. Also getting to depth a lot better already
Front Squats
3 x 6 @ 120kg
Bentover Rows
3 x 6 @ 100kg

Friday 14 September 2012
Deadlifts
3 x 5 @160kg
Good strong reps with a bit more power and the right attitude
Shoulder press
3 x 6 @ 50kg
Pronated Dumbbell Press
3 x 8 @ 25kg
Bentover Lat Raise
3 x 10 @ 12.5kg

Thursday 13 September 2012
Benchpress
3 x 5 @ 120kg
A little slower than I wanted and I felt like I made it harder than what it should have been
Incline Benchpress
3 x 6 @ 70kg
Close grip Benchpress
3 x 8 @ 90kg
Nice and strong off the bottom with a lot better lockout than I have been doing for a while.
Flat back Dumbbell press
3 x 8 @ 25kg
Tricep Pressdowns
3 x 10 @ 100lbs

Wednesday 12 September 2012
Squats
3 x 5 @160kg
Good wide stance and nice reps on set 2 and 3
Front squats
3 x 6 @ 100kg
Bentover Rows
3 x 6 @ 80kg
Seated Rows
3 x 8 @ 72kg
Dumbbell Rows
3 x 10 @ 35kg, 40kg, 45kg

Friday 7 September 2012
Box Squats
10 x 2 @ 70kg
Speed Bench
10 x 3 @ 50kg
Used No# 1 Bands over my elbows for some extra speed off my chest
Speed Pulls
10 x 1 @ 55% - 100% of what my max weight was on Wednesday (120kg) in 5% jumps.

Wednesday 5 September 2012
Deadlift
3 x 5 @ 120kg
Good strong pulls and speed off the floor. Pretty happy with these. Need more of a base over the next few weeks
Shoulder press
3 x 6 @ 40kg
Pronated D/bell press
3 x 8 @ 22.5kg
Bentover lat raise
3 x 10 @ 12.5kg

Tuesday 4 September 2012
Benchpress
3 x 5 @ 100kg
Good set up and speed without trying. Haven't lost much with the time off
Incline benchpress
3 x 6 @ 60kg
Close grip Benchpress
3 x 6 @ 80kg
Flat back D/bell press
3 x 8 @ 20kg
Tricep Pressdowns
3 x 10 @ 80lbs
The actual weight feels lighter than what it should be
  • Monday 3 September 2012

    Squats
    3 x 5 @ 140kg

    Front Squats
    3 x 5 @ 80kg

    Bentover Rows
    3 x 6 @ 70kg

    Seated rows
    3 x 10 @ 36, 42, 48kg

    Dumbbel rows
    3 x 10 @ 30, 35,40kg
                 




Wednesday 30 May 2012
Deadlfts 1 280 280
1 285 285
1 290 290
855
Shoulder press 6 80 480
6 80 480
6 80 480
1440
D/bell press 8 35 280
8 35 280
8 35 280
840
B/over Lat Raise 10 15 150
10 15 150
10 15 150
450
D/bell Shrugs 10 60 600
10 60 600
10 60 600
1800
Machine Oblique Crunch 10 10
10 10
10 10

Tuesday 29 May 2012
Benchpress 2 275 550
No# 2 bands 1 275 275
1 275 275
1100
Incline Benchpress 6 100 600
6 100 600
6 100 600
1800
Close grip benchpress 6 120 720
6 150 900
6 180 1080
2700
Decline D/bell Ext  8 35 280
8 35 280
8 35 280
840

Monday 28 May 2012
Safety Bar Squats 2 235 470
Blue Bands 2 235 470
2 235 470
1410
Due to life getting in the way today only got to do this today.

Wednesday 23 May 2012
Deadlfts 1 260 260
1 260 260
1 260 260
780
Shoulder press 6 70 420
6 70 420
6 70 420
1260
D/bell press 8 30 240
8 30 240
8 30 240
720
B/over Lat Raise 10 13.5 135
10 13.5 135
10 13.5 135
405
D/bell Shrugs 10 55 550
10 55 550
10 55 550
1650
Machine Oblique Crunch 10 10
10 10
10 10

Tuesday 22nd May 2012
Benchpress 2 245 490
No# 2 bands 2 245 490
2 245 490
1470
Incline Benchpress 6 80 480
6 80 480
6 80 480
1440
Close grip benchpress 6 120 720
6 120 720
6 120 720
2160
Decline D/bell Ext  8 30 240
8 30 240
8 30 240
720
Tricep pushdowns 10 100 455
10 100 455
10 100 455
1364
Hperext 10
10
10


Monday 21st May 2012

Safety Bar Squats 2 190 380
Blue Bands 2 190 380
2 190 380
1140
Zercher squats 6 100 600
Wide stance 6 100 600
6 100 600
1800
Bentover Rows 6 100 600
6 100 600
6 100 600
1800
T/bar rows 8 100 800
8 100 800
8 100 800
2400
D/bell rows 10 60 600
10 60 600
10 60 600
1800
Cable Obliques 10 100 455
10 100 455
10 100 455
1364

Monday 30th April
Squats: 
3 x 1 @ 280 + 30kg of Chain
Suit on but straps down and knee wraps.
Good reps But working though a slight chest strain

 T/bar rows
3 x 8 @ 80kg
Big heavy movement for my back over the next few weeks. Felt good since have not done these for awhile. 

 Machine rows
3 x 10 @ 60 kg, 70 kg , 70 kg
Need to do something different, so will throw these in for this cycle

 Bentover Cable rows
3 x 10 @ 120lb, 150lb and 180lb
Another of those exercise's for a change. Standing and using a V/bar to pull into the body

 Cable Axe's
3 x 10 @ 30lb, 45lb, and 45lb
Used a pulldown machine and tried to replicate the action of cutting wood with an axe with emphasis on pulling down with the Abs/Oblique's.


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