Ever done barbell complexes? You know...take a weighted barbell, say 135lbs or maybe 225lbs if you're strong and do something like a clean, a squat, a press, a row and a deadlift all in a row without stopping.
It is a strange hight for me but happy to finnish with 410kg/900lbs for 2reps. (not smooth pulls but right now thats not important)
Bent over rows
100kg x 8
140kg x 8
180kg x 8
200kg x 8
220kg x 8
seated rows, 6sets of 8 working upto as much as it would hold.
Planks.
Day 7
log from the rack
50kg x 5
90kg x 3
110kg x 3
130kg x 3
150kg x 3
170kg x 3
190kg fail. pressing has not been going great. I managed 190 from the floor 6weeks ago but i have lost body weight and its affecting my pressing. Time to think about just focusing on the 170kg log maybe. maybe if i can get body weight up i will have a crack at the 200kg but I may have to play safe.
close grip bench press
4 sets of 5 with 180kg
EZ bar curls.
Body weight 146kg.
I was happy with Day 6 but I think the 3day comp last week has taken a bit out of me plus the seminar on Saturday night. Just two more workouts left.
reverse band deadlifts working on doubles up to 400kg.
I tried 420 for 2 but faild the 2nd rep.
Axle cleans doubles up to 177kg. Still feeling harder than normal but coming back slowly.
Bent over rows with axle
147kg x 8
177kg x 8
197kg x 8,8,8
Finnished with abs.
Day 5
push press
20kg x 5
60kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 3
180kg x 1
140kg x 5, 5, 5
incline bench press
80kg x 8
120kg x 8
140kg x 8
160kg x 6
rear delts
18kg x 8
22kg x 8
30kg x 8
37.5kg x 8
Tricep pressdows S/S with seated one arm alt curls
3sets of heavy planks 60seconds each.
In between these two workouts I did a 3day contest in Abu Dhabi with 11 (I was lucky enough to pull out of a few or it would have been 14 events) which I treated as training.
Training the mid section is not always taken seriously and essentially it's not a priority if you are doing quality, compound movements in your training every week. If you're a pro athlete (like Big Loz) it should always be in your program but for the average muscle head (that means MOST of us) I don't think it's totally necessary.
Every now and again though a little specialization, just like for any bodypart, isn't a bad idea. I have a ton of different circuits for all kinds of purposes from fat loss to sport specific. This one is for the core or the midsection and it hits everything perfectly.
Straight leg raise to touch bar
Hang from a chin bar and from a dead stop bring your feet up to touch the bar above your head. To make it harder once you touch, push your hips up and bring your shins or even knees above the bar. To make it harder still, add ankle weights!
To make it easier use bent legs and curl your legs up to touch. If you can't touch the bar bring them up as high as you can.
Make sure you lock your shoulders and don't hang from the joint itself. A slightly bent arm will help this as well.
This exercise works the core from the hip flexors all the way through to the serratus.
KB Windmill
Definitely use a KB not a dumbbell if you can. I cannot explain this one without a video so here's how to do them.
Superb exercise that works the midsection in motion and increases flexibility and mobility. Work into this one slowly. It's tough.
Superman's with Medicine Ball
Superman's are simply a hyper extension but with the arms held out in front - like Superman! I use a medicine ball and hold it out front but start with just your arms then add light dumbbells and work up to a medicine ball.
Hits the glutes, hamstrings and lower back and statically works the upper back and rear delts. Lots of muscle being used here.
Side Hypers
I've always liked these. They hit the obliques better than anything else and after the superman's will really burn up the oblique/lower back tie in. I also use extra weight here. I use a dumbbell or handled medicine ball and bring it over my head so it hangs over your head. Much harder than it sounds!
Weighted Planks with Side Band Pull
If you did one core exercise do planks! For lifters they are the single best exercise you can do for the core. Static ab training or bracing is exactly what the abs do most of the time during a squat or a deadlift or a press. Planks work this better than anything else.
Always add weight and don't go anything over 2 mins. personally I prefer heavy for 30-45 seconds. You can add a band pulling from the side as well. And of course there endless versions to make them more demanding. My personal favourite is kicking someone when they are in the plank position!
Here's how it looks...
Toes to the bar x10
KB Windmill x 5 each side
Weighted Superman's x 10
Weighted Side Hypers x 10 each side
Plank plus weight (and band or other variation) to failure
Complete this circuit 2-3 times.
Add this into your program whenever you can give it your full attention. This is NOT something to tack onto the end of a workout, it's too demanding for that if you do it correctly.
First up Log from the rack possition. This year at the arnolds they have a log press event 170kg or 200kg for as many repertitions as possible. Today i just worked upto 160kg for 5sets of 2 getting use setting the log on the chest without cleaning it. My goal on the day will be to lift the 200kg Log as one rep with that beats any number with the 170kg weight.
After log we hammered the triceps with heavy block press multiple sets of 5's and skull crushers working in sets of 8reps.
finnished off with some rear delts. sets of 8 reps.
body weight is 146kg right now. I was 154kg at WSM so looking to atleast get up to that.
I am keeping things simple for the Arnold prep. Just get big and lift heavy. Wish I had more than 4weeks but i get strong fast so fingers crossed I can do some damage.
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