Well on to the start of another cycle with a bit more gusto in it

Sled Face Pulls

Done as a warmup before getting into my workout. Have to keep your hands coming past your eyes. Not a lot of weight but I will go up next week. 3 sets of 10 pulls

Seated Buffalo Bar Press with mini green bands (25kg each)

Sitting on the box squat box and pressing the bar. Put a dumbbell either side to get the bands to work that was giving me 25kg of tension per side. got out 2 sets with the bar and then added another 10kg of weight. Left shoulder/tricep seemed to handle it well. The left side is the one I am trying to get to answer again after everything. The lower reps tonight helped with that. 4 sets of 6 reps.

Shoulder press off pins

From a dead stop, weight was probably way to light but will go up next week. 2 sets of 10 reps

Barbell Shrugs

this was the first time going to 15 reps er set so wasn't to sure what was going to happen. Biggest problem at the moment is grip but that will come with time. 2 good controlled sets at 60kg.

Dumbbell Curls

Just to do these to help balance out the arms. 2 sets of 10 reps per side.

GHR

Again a change here, have been doing sets of 10 reps but have decided to up this by 2 reps per set. Still using pole as my upper body is just to big. I am working on getting a good pull from my hams on the way up. No one will be able to accuse me of not having strong hams. 4 sets of 12 reps

Well have changed things around a bit and it feels good. The fewer reps on the power movement mean that I can use a bit more weight, that is then compensated for with the extra reps in the next 2 exercise's. The curls to keep my arms safe and the extra reps in the GHR make for an interesting workout. Wasn't sure how this was going to go but more than happy and now I know I can go a bit harder/heavier next week.

Oh the fun we will have

On to day 2 of this week, got to the gym a bit late but still got everything done in a reasonable time.

Sled Pulls

We have access to a small indoor track you can use for all sorts of pushing/pulling exercises so we use it.Only problem is that it is only 20 mtrs there and 20 mtrs back. Still load 80kg on the sled and pull we did. 3 trips there and back then ready for our next thing.

Zercher Squats

I have one of the get strength zercher squat harnesses so I use that when doing these things, got better things to do than screw up my elbows for some egotistical reason. Feet at the moment are close together. This exercise forces you to try and stay upright so you use a lot of your glutes and erectors. They went pretty well today but need to cycle them in more. 4 sets of 10 reps at 100kg

Hyperextension for Hamstrings

I use the 45% hyperxtension for these but position the padding so I can put the emphasis on my hamstrings, I also shorten up the range of motion and make sure that I can really feel my hams working. 3 sets of 10 reps

Gliding Hamstring Raises

Hanging off a bar with feet out in front of you and the while keeping your arms straight you raise your hips up though the centre. I find it works my hams in the centre to top part of the rep. Good way of finishing hams. 2 sets of 10.

Reverse Hyperextension

If you access to one of these use it. We use it 2 times per week and it has done wonders. In my gym the No#1 most under utilized piece of equipment there. If you are not sure what and how it works search for Louie Simmons and or Westside and do some research. Good exercise 4 sets of 10 reps @ 120kg.

Overall a good workout but probably needed more intensity.

Exercise	Reps	Weight
Sled Pulls	15	80
	15	80
	15	80
Zercher Squats	10	100
	10	100
	10	100
	10	100
GHR Ext	10
	10
	10
Gliding Leg Curl	10
	10
Reverse Hypers	10	120
	10	120
	10	120
	10	120

A new way of looking at things

Shoulders today with a couple of other things thrown in.

Low Sled Pulls

Stand facing away from the sled with handles in each hand and hands by your side. Now pull your hands up to shoulder level, Step forward and repeat. I find this as a nice GPP way of warming up my shoulders. Don't need lots of weight and since you have been moving all day your muscles don't need lots of warm up. 3 sets of 10 with 30kg. Could do a lot more but this is a warmup.

Seated Buffalo Bar Press with 15kg of Chain, Seated

This is a lot harder than it sounds, we use a box so there is no back to rest up against. The chin is set up to fully deload and reload. Good solid presses although I still have to work on pressing with my left hand side as still does not respond fully. I am having to teach my nerves on that side to respond. We are getting better but this is going to take time. Just another challenge. 4 sets of 10 reps

Dumbbell Shrugs

I need to strengthen up my neck to help support that area if anything was to go wrong so I put these in. I am also looking at doing specific neck exercises. Weight was probably a bit light but the can go up next week. 2 sets of 10 reps.

Barbell Curls

Just put these in to help balance things out. If I do Triceps I need to do these. Not looking fro big biceps so nothing great 2 sets of 10 reps.

Glute/Ham Raise

This should be a staple in every powerlifters training program. We do these 2 times per week plus another day where we do other exercises as well. Because of my big upper body I use a pole to stabilize myself, other than that I just do it the normal way with trying to really concentrate on pulling with my hams on the way up. Most people if the are lucky only do between 30 and maybe 60 reps for hams in a week. We are doing 120+. I will not be accused of having weak hams when I go to compete.

Thats my shoulder workout for this week. Quick simple and straight to the point. Total time for this was 70 mins and that included having to wait for equipment and setup of the chains and sled.

Exercise	Reps	Weight
Low Sled Raise	10	30
	10	30
	10	30
Seated Buffalo Bar Press	10	50
incl 15kg Chain	10	50
	10	50
	10	50
D/Bell Shrugs*	10	30
	10	30
Barbell Curls*	10	25
	10	25
GHR	10	10
	10	10
	10	10
	10	10

I Like Deadlifts

Warming up the lower body/hips area with 3 sets of sled pulls with 50kg for a walk of 25 mtrs there and 25 mtrs back.

Deadlifts 3 x 10 @ 70kg

These reps are starting to get easier. Just having to work on keeping my butt down a little more. Plenty of speed off the floor just have to work bringing my strength and power up. Happy with them.

Bentover Rows 3 x 10 @ 50kg

Just got to work on controlling the weight on the way down a bit more. Can feel my back work on these reps so again getting the reaction from my body that I was looking for.

Lat Pulldowns 3 x 10 @ 100, 110, 120 Pounds

Getting better at these and I am really working on "locking" my lats down tight. Can feel the lats getting worked. Reps felt good and as can been seen weight was pretty light so worked up to a good weight. Hope to repeat it next week.

Dumbbell Rows 3 x 10 @ 20

Again good reps and getting a good workout for my back. The weight is probably a bit light and I will be going up next week. Nice reps with a lot of control both ways. Again I am looking for time under tension.

45 Degree hyper-extensions 3 x 10 @ 10kg

Good way to finish off the lower back and to keep things moving. Getting a good stretch at the bottom and am able to keep my back tight on the way up. I am only coming up to the point where the body is straight. I am not hyperextending the back past that point.

Big Bench's are still a little way off

A good way to warm up for bench's, using Hammer Hits to warm up the shoulders and chest. I am really starting to like this idea of using GPP work to warm up.

Benchpresses 3 x 10 @ 67.5kg

Using 1 4.3kg chain per side as well as a bit of weight. I have my own set of hooks that I can use to get a full deload and reload. Felt pretty good with a little speed but more just working on time under tension.

Incline Dumbbell Press 3 x 10 @ 20kg

Getting a little stronger on these as I can flick the weight over and control it a lot better than last week. Really good presses and this just felt like some good reps. Plenty of control and speed.

Floor close grip benchpress 3 x 10 @ 42.5kg

Lying on the floor and with 2 x 4.3kg chains over the bar. Weight is already starting to get a bit light but want to stick to the plan and not rush. All the reps felt good even though it was a bit light.

Tricep pressdowns 3 x 10 @ 36kg

These are getting better each time I do them. Getting a lot of activation from my left tricep over my right even though I am trying to press evenly with both arms. I put it down to that was the side that started everything last year it is behind a bit. Hopefully with synergy both triceps will get stronger together.

Obliques 3 x 10 with the No# 1 band Bottom to Top.

This is one of those exercises that could be a bit dangerous if done wrong for me. Took my time and pulled the band across the body and up. Holding the abs in made me slow down and I really got a lot out of this today. Happy, Happy, Happy.

Abs 3 x 10 with a green band

I am limited a bit to what I can do for abs but this is one of them. Did this standing and pulling away from the anchor point. By holding the abs in tight and crunching with my abs I got a lot out of this. Might have to keep this in for a while, Also might have to do some research on different different ab exercise's.

Oh to be able to squat big again

What a good feeling it is doing prowler pushes. Using them as a GPP warm up for squatting day. As my body is already warm it dosen't take much to get it ready for the extra work. 3 x 1 25 mtr there and 25 mtr back pushes with 60kg on the machine.

Front Squats 3 x 10 @ 60kg

I was using the front squat harness from Get Strength  for the first time in to long. Felt good to do. able to get my feet placed well and really worked hard on squeezing my butt hard on the way up (get into good habits from the start). It is not until you can't do something that you realise how good of an exercise it is. I just like using the harness as it allows me to concentrate on the lift I m doing and not on what the bar is doing.

Leg Curls 3 x 10 @ 32.5kg.

Yes I know but I have to rebuild my hams from the start. These felt a lot better than last week and my hams are handling everything better. Will change to something else after this cycle. Good clean reps  
Calve Raise 3 x 10 @ 20kg

Again I am getting better at these as I slowly rebuild my calves. Good tight contractions at the  top with a controlled descent and a real stretch at the bottom. Done right you don't need massive weight to get the job done.

Pull thoughs 3 x 10 @ 30kg

Getting better t these as well. using your but to move the weight makes all the difference. Most people don't do them and if they do they throw and drop the reps getting very little out of the exercise. I like to control the reps and feel it working. want a big squat or deadlift you have to have a strong arse.

Reverse Hypers 3 x 10 @ 40kg

One of my favourite exercise's. a good way to finish a/squat workout. Still trying to find my old form but getting there. Good controlled reps however just need some more strength and power in my butt be real happy. Like the stretch I get out of it for my lower back.

Obliques 3 x 10 @ 30kg

Good exercise for strengthening my obliques up. Thought I would b a lot weaker though my core (man I hate that word) than I am but I have kept quite a bit of strength in that area. Good clean strong reps.
 

Back to the Start

Liking this part of warming up with a GPP sort of exercise. Will look at how we can add a few more over the next few months.

Barbell Shoulder Press with Chain per side. 3 x 10 @ 32.5kg

Was able to set this up so that the chains fully deloaded at the bottom and reloaded at the top. Felt really good. Would be interesting to see how this works with more weight and chain. Good reps even though the weight is still light. Will be putting it in a few more times over the next year.

Lat Raise. 3 x 10 @ 5kg

Used the same weight as last week, However I am still working on getting more strength back into my left shoulder. This is a real mental challenge and something I am going to have to work hard on over the next year.

Bentover Lat Raise 2 x 10 @ 4

Again same weight as last week and for the same reason as above. Feels good and I can do the exercise easy it is just making sure the right muscles work.

Dumbbell Shrugs 3 x 10 @ 20kg

Same weight as the week before but a lot more control over the weight on each rep. Got to restrenten the neck muscles somehow. Pretty easy so might go up to the next weight next week.

Barbell Curls 3 x 10 @ 20kg

Getting better  at these since having not done them for so long. I have got good control on both parts of the exercise.

Reverse Crunch 3 x 10 @ 48kg

Now that the body has got use to moving started putting these in to help strengthen up around that area as again I have not done a lot for a while. Was a little surprised at how strong I still felt around that area.