Phil - week 12th dec - 18th Dec

Here's my weeks training.  Have been trying splitting up my upper body into training different bodyparts on different days for a change.  Slight shift in emphasis towards hypertrophy, but still a general focus in overall strength development.  Ross has been training with me this week and so what is written below describes basically his weeks training as well, give or take a few kg and a few moderations here and there.

Monday - Max Effort Lowerbody

Wide Stance Parallel Box Squat  (low box, 4 mats and Foam) Metal Briefs

     Warm up Sets

     60kg x 10, 60kg x 3, 80kg x 3, 100kg x 3, 100kg x 3, 120kg x 3, 140kg x 3, 140kg x 3

     Working Sets

     160kg x 3, 180kg x 3, 200kg x 3, 210kg x 3, 220kg x 2, 230kg x 3, 240kg x 1

Stiff Leg 15inch Rack Pulls (conventional hip width stance, belt, no shoes)

     100kg x 8, 120kg x 8, 140kg x 8, 180kg x 6, 180kg x 6 (straps used on last set) (3110 tempo)

Glute Ham Raises (+ red band resistance around traps)  4 sets of 12-15 (3010 tempo)

Walking Barbell Lunges @ 60kg , 3 sets of 10 per leg (2010 tempo)

Tuesday - Chest and Triceps

Bench Press (arched, feet tucked, moderate / wide grip)

Warm up Sets

Bar only x 30-40 various width grips, 30kg x 5, 40kg x 4, 50kg x 3, 60 kg x 3, 60kg x 3, 80kg x 3

Working Sets

100kg x 5, 110kg x 5, 120kg x 5, 130kg x 5, 132kg x 5, 

Then Using Slingshot Band  (search for Mark Bell at SuperTraining to find out more about the slingshot band)

140kg x 5, 150kg x 5, 155kg x 5

Tri set of Dumbbell Decline Bench (3010 tempo), Flat Neutral Grip DB Bench Press (2010 tempo), Elbows Out 45 degree incline Dumbbell Bench (1010 tempo).

3 rounds of 8 , 12 and 25 reps

Weighted Tricep Dips

BW x 5, BW + 20kg x 5, BW +25kg x 5, BW + 30kg x 5, BW +35kg x 5, BW + 40kg x 5

Straight Bar Tricep Push Downs Burn Out / Finisher

Started at around 45kg x 12 reps and then dropped a 5kg plate off each time.  Total of around 100-120 reps

Wednesday - Back + Biceps

Milos Sarcev Inspired Giant Sets

3 rounds of the following

Wide Grip Dead Hang Chin Ups  x 6  (Bodyweight only)

Thick Grip Single Arm Kneeling DB Rows x 10 per arm @ 42.5kg

V-Grip Thick Grip Lat Pull Down x 15 reps @60kg

Bent Over DB Rows x 10 reps @ 35kg DBs

Seated Wide Grip Cable Rows (to stomach) x 12 reps @ 40kg

Stiff Leg 15" rack Pulls x 8 reps @ 120kg

Barbell Shrugs x 8 reps @ 120kg

Incline Bench Lean Away High Rows (to forehead) x 15 @25kg

Head Supported Elbows Out Rows x 12 @ 12.5kg DBs (then had to drop down to 9kg DBS)

Rear Delt Flyes x 12 @ 5kg plates

Thursday - Off 

 Did some light rehab work including some calf  and hip stretches,  Poliquin Step Ups (for VMO activation), several sets of dead hang pull ups during the day using body weight only, and some grip work and forearm and hand stretching.

Friday - Speed Day Lower Body

Box Squats (low box, 3 mats + foam, briefs)  all sets with green bands providing an extra 40kg band tension)

Warm up Sets

60kg x 3, 60kg x 3, 60kg x 3, 80kg x 3, 100kg x 3, 100kg x 3, 120kg x 3

Work Sets

140kg x 3, 140kg x 3, 150kg x 3, 160kg x 3, 170kg x 3, 180kg x 2, 180kg x 2,140kg x 5 (3 second pause on box)

Speed Deads (conventional stance), red 20" bands on platform

60kg x 2, 60kg x 2, 80kg x 2, 100kg x 2, 100kg x 2, 110kg x 2, 120kg x 2, 130kg x 2, 130kg x 2

Broad Jumps 5 x 3 reps (averaging around 8 1/2 ft)

KB swings 32kg KB, 3 x 15 swings

Saturday Shoulders

4 exercise Superman training inspired by Thibbs off T-Nation.

3 Rounds of the following

Seated Rack Overhead Lockouts (thick bar) (worked up to 132kg  x 5 dead stop reps for top 3 sets)

Seated Dumbbell Shoulder Press (thick grip) 32.5kg for 5 reps

Barbell Push Press 50kg x 5 reps

6kg Med Ball Shoulder Vertical Throws x 5

Then performed some light lateral, frontal and rear delt raises all with low weights 5-9kg