We have moved to Iron Forge Gym, Unit 1, Forge Works, Mill Lane, Alton, Hampshire, GU34 2QG

TRAINING LOGS

Phil Horwood: Week 3 of Powerlifting Competition prep

Day 1 (Raw bench training and upper accessory) Warm Up Cable Internal / External Rotation (2 sets) Cable Rear delt flyes (single arm) (2 sets) Prone Dumbbell Y raises (2 sets) Dumbbell External Rotation (2 sets) Barbell Guillotine Bench Press (3 sets) Up to 60kg for 6’s. A. Raw Bench Variation – Reverse Grip 3 brd Bench – Trebles up to 190kg B. Reverse Grip Bench to touches – 3 x 3 reps @ 140-150kg C. Feet Up Wide Grip Bench (5’s @ 90-120kg) D. Rolling Dumbbell Tricep Extensions (3 sets of 10 @ 35kg DBs) E. Dips (2 sets of reps) Bodyweight. F. Football Bar Inverted Rows (50+ reps total) G. Lat Pull Downs (Wide grip) 3 sets of 10 @ 80-115kg H. Seated dumbbell Power Cleans (performed like a cuban press) 2 sets of 13 @ 12kgs.     Day 2 (dynamic lowerbody) Warm up Single Leg Reverse

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Phil Horwood: Week 2 of 15 Competition Prep

Day 1 (Raw bench training and upper accessory) Warm Up Cable Internal / External Rotation (2 sets) Cable Rear delt flyes (single arm) (2 sets) Prone Dumbbell Y raises (2 sets) Dumbbell External Rotation (2 sets) Barbell Guillotine Bench Press (3 sets) A. Raw Bench Variation – Close Grip Bench to 2 brd – Trebles to 150kg, shoulder didn’t feel amazing so used the lightest slingshot I have to perform a few more trebles at 160/170 and 180kg. B. Close Grip Bench to touches – 3 x 3 reps @ 75-80% C. Close grip Tricep Hell, chest to 5brd (3 reps to chest, 1brd, 2brd, 3brd 4brd 5brd) – 3 rounds @ 95/100/105kg D. Rolling Dumbbell Tricep Extensions (3 sets of 10 @ 32.5kg DBs) E. Dips (2 sets of reps) Bodyweight. F. Football Bar Inverted Rows (50+ reps total) G. Lat Pull Downs (Wide grip) 3 sets of 10

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Phil Horwood : Week 1 – Prep for April Full Power Comp

Here’s my training from last week. This was the first week of a 15 week comp build up. I intend to compete full power in April. I will be competing in the multiply division, u125kg Open category. I have just summarised the training so will not include every last set/rep from warm ups etc. Day 1 (Raw bench training and upper accessory) Warm Up Cable Internal / External Rotation (2 sets) Cable Rear delt flyes (single arm) (2 sets) Prone Dumbbell Y raises (2 sets) Dumbbell External Rotation (2 sets) Barbell Guillotine Bench Press (3 sets) A. Raw Bench Variation – Reverse Grip 4 brd Bench – Trebles up to 200kg (top sets were 180×3, 190×3, 200 x 3) B. Reverse Grip Bench to touches – 3 x 3 reps @ 75-80% C. Reverse grip Tricep Hell (5 board, 4 board, 3 board, 2 board, 1 board, chest all for

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Phil Horwood :  Powerlifter (primarily)and competes in the A/BPU, currently as a multi-ply lifter. 

New Programme started Oct 14th Day 1 A. Box Jumps with approach step: 54jumps to a 24” box, 16 jumps to a 39” box B. Ab wheel Roll outs – 4 x 10 reps C. Reverse Hypers (strap) – 4 x 15 reps @ 150kg (part of a weekly reverse hyper target) D. Buffalo Bar Speed Squats plus Heavy blue and purple bands Low box – 3 x 3 @ 132.5kg Regular Box – 10 x 2 @ 157.5kg E. 1 block pulls (2 1/4 “ block) – Trebles at 70/110/150/190/230/250/270kg F. Romanian Deadlifts with 50kg chain – 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 5, 160kg x 10 G. Bench rows  with Swiss bar – 5 x 10 @ 90kg (part of a weekly bench row target) H. 45º Back Extensions – 25kg plate 2 x 10 reps, 1 x 20 reps

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