Phil - week 19th - 24th Dec

Last week of training leading up to Christmas, mind you only getting the two days off before getting back in the gym so hardly a big break.

Last week I included a lot of detail about the sessions, this week to save a little bit of time I will summarise in a few places.

Monday - Heavy Lower Body


Safety Bar Box Squat (briefs, knee wraps on top 3 sets, 4 mats on low box +foam)

Warm up 5-6 sets ranging from 60-140kg 3-5 reps per set
Working Sets
160kg x 3, 180kg x 3, 190x 3, 200 x 3, 210 x 3, 215 x 3, 220 x 2, 225 x 1, 230kg failed lift (bottomed out and lost tension)

Reverse Band Deadlifts Convetional Stance (lightening method)

60kg x 2, 100kg x 2, 140kg x 2, 180kg x 2, 200kg x 2, 220kg x 2, 240kg x 2


Regular Bar High Bar High rep Narrow Stance Box Squats (very narrow stance hip width)

100kg x 20 reps, 120kg x 15 reps, 140kg x 12 reps

Glute Ham raises - Red Band resistance, 5 sets of 10 reps

Tuesday Chest and Triceps (bench session the main focus)


Used an overload method to ignite the central nervous system, and recruit maximum motor units.

Started on a lightening method reverse band Bench , after a comprehensive warm up and about 8 sets worked up to 170kg)

Then set up the competition bench with 100kg, and did 4 sets whereby would firstly perform 1 rep on the 170kg revserse band bench, and then straight away with no more than 10 seconds rest performed a set of 5 reps on the regular bench press.
Across these 4 main sets the reverse band bench stayed at the same weight, whilst each set we ramped up with the regular bench press up to our top set a 120kg for 5.  (100, 110, 115, 120)

Then Performed 3 sets of what we have nicknamed Quarter Rep Hell
This is performed on a 45 degree incline bench with a regular bar (texas power bar).
Each set consists of 5 reps, but on the 1st rep in the bottom portion you perform one quarter rep before pressing the bar back up to full extension, on the 2nd rep you perform 2 quarter reps, on the 3rd rep you perform 3 quarter reps, 4th rep 4 quarter reps, 5th rep 5 quarter reps .   This acts as a great way of recruiting a large % of the muscle fibres in the upper chest and progressively fatiguing the anterior delts and triceps as well.  We did this with 70-85kg.

We then performed 4 sets of weighted dips, once again ramping up to around 6 reps at 45kg on the belt.

Tricep Pushdowns were used for a second week running to burn out the triceps for very very high reps, but did not really get the same 'pump' I was hoping for, so going to change this up for next week.


Wednesday - Back


As opposed to using Giant sets, decided to perform drop sets on almost every exercise.
Started on Supinated Thick Grip Chins and ramped up to a heavy double with 45kg on the belt.  Then proceeded to perform a drop set of roughly 5 reps per drop, and reducing the weight 5-10kg at a time.

Lat Pull downs were next up, used a wide grip and pulled to behind the head, but noted a little too much internal rotation at the shoulder to decided to switch to a sternum pulldown instead for the later sets.
Performed around 5-6 sets

Then performed 3 Drop sets with single arm Db rows, using 55kg, 35kg and 25kg dumbbells for 10 reps per drop.

Then worked hard on the upper back with a combination of shrugs, rear delt raises, face pulls (rope grip), TRX face pulls, elbows out rows and band pull aparts to hit rhomboids, upper and mdidle traps, and external rotators.


Thursday Lower Body Speed Day


Banded Bow Squats (low box, 3 mats + foam), green bands (40kg band tension), warmed up then performed multiple sets at around 160kg before working up for a couple of heavier doubles at 180 and 190kg.

Sumo Stance banded dead lifts (red 20" bands) - warmed up on lighter weights, then pulled about 5 sets at 140kg

Then performed some light conditioning work with kb swings, and dumbbell lunges.

Then performed some heavy ab work, with standing crunches, rope grip cable pull throughs.


Friday - Off


Saturday - Shoulders

Heavy Seated Shoulder Press Lock outs - same as before paired up with push press only this time.
Worked up to 132kg on the lock outs, and only used 60kg for the push press.

Got some practice on my technique with the axle press using a continental clean method.  Only went to 80kg approximately for a few singles.  Nothing mental, just a bit of fun more than anything as it was a saturday and the week had been fairly heavy going up until that point.


This took me up to Christmas Eve, and  following multiple large roast dinners I will be back next week to update you on post christmas training throughout the last week of 2011.

Merry Christmas and a Happy New Year,.

Phil