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 3 reps in one set.
D. Rolling Dumbbell Tricep Extensions (3 sets of 10 @ 30kg DBs)
E. Dips (2 sets of reps)
F. Football Bar Inverted Rows (50+ reps total)
G. Lat Pull Downs (Wide grip)
H. Seated dumbbell Power Cleans (performed like a cuban press)
Day 2 (dynamic lowerbody)
Warm up
- Single Leg Reverse Hypers
- Standing Cable Crunches
- Front foot elevated Split Squats with iso holds
A. Dynamic Squats – Giant Cambered BAr Box Squats – 8 x 2 @ 40-45% plus doubled megamini bands (165kg bar weight)
B. Dynamic Deadlifts – Speed Pulls plus elitefts light bands(orange) – 15 x 1 @ 40% bar weight
C. Double Pause Deadlifts (low shin and just below knee for 2 secs each) – 6 singles between 200-250kg
D. Dumbbell Bent Over Rows (twin DB) with intentional upper back flexion and extension – 3 sets of 12 with 30kg DBS.
E. Inverse Curls – 3 sets of 10
F. Hanging Knee Raises – 3 sets of 8 reps
G. Leg Press – 3 sets of 20 reps ( close stance, on balls of feet, maximum quad stretch)
Day 3 – Equipped Bench Day
Warm Up
- Cable rear delts
- Banded Upper back warm ups
- Tricep Extensions on cables.
- Pec Flyes with dumbbells.
- Arching over roller
- Hip mobility
A. Equipped Bench – after warming up raw to 180kg, I stuck a slingshot on for 5 plates, and then put my Mutiply Redline Bench Shirt on. Worked down the boards for doubles and trebles. My last warm up was 280kg x 2 to a 2 brd, and my top set was 300kg x 3 reps to a 1 board. This was a big PR for me and a great way to kick off the multiply benching. I’ve been using my band shirt for 2-3 months solid and the overload from this has obviously sustained my strength for using the multiply shirt as I am stronger now than I was when last used it.
B. Dumbbell Bench – 35kg dumbbells for 3 sets of 10 reps
C. Supinated Grip Chin Ups – 3 sets of 5-6 reps
D. EZ bar tricep Extensions (on bench) – 3 sets of 12 reps
E. Hex dumbbell grip carries, Rolling thunder Grip lifts.
Day 4 – Max Effort Lower
Warm up
- Revers Hypers – 4 x 10-15 reps @ 505 DL 1RM
- Copenhagen Planks 2 sets of 20 seconds
- Glute Ham Raises – 4 sets of 6 reps
A. Squats – Box Squats (sleeves, briefs, suit straps down)/ Curved/Buffalo Bar – Worked up to 325kg (leaving plenty in tank this early in prep).
B. Pin 3 Rack Pulls – Worked up to 320kg in briefs (hook grip)
C. Romanian Deadlifts (conventional stance) – 100kg x 10, 120kg 2 x 10 reps
D. Seated cable rows – 4 x 10 reps up to 110kg
E. Thick Grip DB farmers.
Day 5 (dynamic bench)
Warm up
- banded warm ups
- Cable warm ups
- Press ups
A. Reverse Grip Speed Bench – doubled megamini bands (green elitefts) – 10 x 3 @ 40% (76kg)
B. Slingshot Bench (using Iron Forge Gym’s very own ‘BenchBolt’) – 5 x 5 @ 135kg plus doubled megaminis.
C. Single Arm Braced Dumbbell press – 3 x 10 2 22.5kg DBs
D. 6 Point Shoulder Raises (borrowed from the late great John Meadows). 2 sets.
E. EZ bar bicep curls – 3 x 10 reps @ 40kg
F. Arm wrestling cable drills (just experimenting with these for the moment and need a little more research to find some useful drills)
Great start to the prep. Looking forward to next week.
If you’re interested in coaching / programming for your next powerlifting competition (or any other strength related goal) then email info@ironforgegym.co.uk or call 07788268672.