Training: March 13-19, 2013

Wednesday, March 13

1. Facepulls: throughout
2. Deadlift: worked up to 105 x 11
3. Lighter squat: 60 x 5 x 5 supersetted with…
4. Bodyweight pull ups: 6, 5, 5, 5, 5
5. Machine row: 25 x 11, 10 ,10
6. Leg extension and curl 14 kg x 14, 14, 14 supersetted
7. Standing calf machine: 60, 70, 80, 90, 100 x 10
8. Abs: sit ups 11, 11, 10
9. Neck harness at home 10 kg x 22 flexion and extension
10. Wrist curls at home 6 kg x 6, 6, 5 each side

Thursday, March 14

1. Facepulls: throughout
2. Bench: worked up to 75 x 5, 5, 13
3. Military press: 35 x 5 x 5
4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 10, 10
5. Plate flys: 5 x 11, 10, 10
6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 10, 10
7. Side bends 20 x 11, 11, 10

Friday, March 15

1. Facepulls: throughout
2. Squat: worked up to 80 x 5, 5, 16
3. Deficit, wide grip, Romanian deadlift: 40 x 5 x 3
4. T bar row: bar plus 30 x 11, 10, 10, 10, 10
5. Db row: 17.5 x 11, 10, 10
6. Dumbbell shrug: 15 x 11, 10, 10
7. Leg extension and curl 14 kg x 15, 14, 14 supersetted
8. Calves: 62.5, 72.5, 82.5, 92.5, 102.5 x 10
9. Sit ups 11, 11, 11

Sunday, March 17

1. Facepulls: throughout
2. Deadlift: worked up to 105 x 12
3. Lighter squat: 60 x 5, 5, 5, 5 then 70 x 5 supersetted with…
4. Bodyweight pull ups: 6, 6, 5, 5, 5
5. Machine row: 25 x 11, 11 ,10
6. Leg extension and curl 14 kg x 15, 15, 14 supersetted
7. Standing calf machine: 65, 75, 85, 95, 105 x 10
8. Sit ups 11, 11, 11
9. Neck harness at home 10 kg x 23 flexion and extension
10. Wrist curls at home 6 kg x 6, 6, 6 each side

Tuesday, March 19

1. Facepulls: throughout
2. Bench: worked up to 75 x 5, 5, 14
3. Military press: 37.5 x 5 x 5
4. Incline dumbbell press, supersetted with incline dumbbell shrug: 17.5 x 11, 11, 10
5. Plate flys: 5 x 11, 11, 10
6. EZ curls, supersetted with lying triceps extensions: bar plus 10 kg x 11, 11, 10
7. Side bends 20 x 11, 11, 11

Catching up: February 19, 20, 21, 2013

Tuesday, February 19

Facepulls throughout session
Bench  60 x 5 x 5
Close grip bench 40 x 8 x 3
Plate fly 5 x 10 x 3
Incline dumbbell press 10 x 10 x 3
Lying EZ triceps extensions, bar plus 10 kg x 8 x 3
Reverse EZ curl bar plus 10 kg x 8 x 3
EZ curl bar plus 12.5 kg x 8 x 3
Side bends 20 kg x 8 x 5 each side

Wednesday, February 20

Facepulls throughout session
Sit ups plus 5 kg x 5 x 3
Deadlift  100 x 5 (off 5 kg bumper plate)
Wide grip deficit deadlift (off 4″) 90, 80, 70 x 3
Power shrugs wide grip 60, 70, 80, 80, 80 x 5
Good morning 15 x 5 x 3
Dumbbell row 10 sets of 10, start 10, up 6, down 5
Calves 42.5, 52.5, 62.5, 72.5, 82.5 x 10
*Neck at home in evening 10 kg x 16 flex. + ext.

Thursday, February 21

Facepulls throughout session
Side bends 20 kg x 9 x 5 each side
Press 40 x 5 x 5
BW dips 5, 5, 5
Dumbbell shoulder press 10 x 10 x 3
Dumbbell side raise 2.5 x 10 x 2
Dumbbell front raise 2.5 x 10 x 2
Dumbbell rear lateral 2.5 x 15 x 3
Dumbbell curl 10 x 10 x 2
Hammer curl 10 x 10 x 2
Lying EZ triceps extensions, bar plus 10 kg x 9, 8, 8

Tuesday, 15 January: Volume

Face pulls throughout session

Squat: 90 x 5 x 5

Press: 45, 47.5, 50, 52.5, 55 x 5

Pull up bw x 3, 5, 5, + 10 kg x 6, bw x 7, 3, 3, 3

Dips: bodyweight x 5, 12, +10 kg x 9, bodyweight x 9

Dumbell shoulder press 10 x 10 x 3

EZ tricep extensions bar + 10 kg x 11 x 3

Good morning 12.5 x 5 x 3

Leg press 50 x 10 x 2, 75 x 22

Leg extension 14 x 15 x 3

Leg curl 14 x 15 x 3

Monday, 7 January: Volume

Face pulls throughout session

Squat 80, 85, 90, 95, 100 x 5

Bench 80, 82.5, 85, 87.5, 90 x 5

Pull up bw x 3, 5, 5, + 10 kg x 5, bw x 6, 3, 3, 3

Incline dumbell press 12.5 x 10 x 3

Plate flys 5 x 10 x 3

EZ tricep extensions bar + 10 kg x 10 x 3

Good morning 10 x 5 x 3

Leg press 50 x 10 x 2, 75 x 20

Leg extension 7 x 15 x 3

Leg curl 7 x 15 x 3