Monday - 08/06
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x90x8 110x6 115x5
Bench press 100x10 120x8,5
DB Press 37.5x12 4x42.5x12
Chest Press 50x12 2x60x10 2x50x12
Lying cable fly 18x10,10,10,7
Tuesday - 09/06
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 120x10 160x10 200x10 240x10,8 220x10 200x10
Seated cable rows 4x90x10 90x8
Close Grip pulldowns 170x10 4x190x8
Barbell rows 4x100x10
Wide Grip BTN Pulldowns 120x8 2x140x8 120x10
Wednesday - 10/06
Hamstrings/Calves - Uni Rec Centre 8am
GHR 4x8
Lying leg curl 5x90x10
Seated leg curl 18x15 30x15 3x24x15
Romanian deadlift 60x8 3x100x8
Standing calf raise 4x110x12
**Have been neglecting hammies a bit over the past couple of weeks, not good. They're the most important thing for building a big squat/deadlift IMO.
**Should be at Eastside tonight for a light deadlift.
Deadlifts/Abs - CSPC 5pm
Conventional deadlifts 60x5 100x5 140x5 180x5 220x3
Reverse hyper 4x50x10
Standing abs 4x54x10
Cable side bends 120x12
**Deadlifts still fairly light, hammies were fried from this morning though
Thursday - 11/06
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 80x7,4
DB lateral raises (side) 2x11x12 2x13.5x10 2x11x10 2x8.5x12 6x15
Machine shoulder press (pin#) 2x14x12 2x15x12
DB rear flies 4x16x12
Rear delt machine 4x54x12
Friday - 12/06
Arms with Dreaver - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 65x4 60x5
Close grip bench 60x10 100x10 120x6 2x110x8
OH rope extensions (high cable) 4x12@48,42,36,30
supersetted with...
Tricep pressdowns 4x12@48,42,36,36
Dumbbell preachers 12.5x12 4x15x12
EZ bar curls 3x30x21's
High cable curls 18x12 24x10,8 18x10=>12x10
**going to do some heavy close grip benches first up next week, 130kg and hopefully 140kg for 6.
Saturday - 13/06
Quads - CSPC 11am
Leg press 2x320x10 2x280x10 4x240x10
supersetted with...
Leg extensions 8x1.5px10
Squats (high bar) 60x10 100x8 140x6
**sticking with that superset until I can keep it to 8 plates (320kg) for my final set, will start at 9 plates next week.
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- Mike Fry
- Hey guys, this is my log it will be updated weekly with my training. At the moment I’m training mostly like a bodybuilder, with the goal this year to build a good base of size and raw strength for powerlifting and also strongman competitions. Along the way I will be doing a couple of the Eastside raw competitions. Goal for the end of the year is a 750kg powerlifting total in belt/wraps only @ 120kg and low-teens bf%.
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