Training Template

Monday

Deadlifts
Grip Training
Cable Pull-throughs

Deadlifts
Base Volume
255 x 5 x 3

I am going to work on this through SDT

Tuesday

Back Training

Assisted Pull-ups with bands
Inverted Rows
Dumbell Rows
Cable Rows
Facepulls

Wednesday

Off

Thursday

Squat Training

Front Squats
Romanian Deadlifts
Inverted Rows
Barbell Bench Press

Friday/Saturday

Back Training

Inverted Rows
Partial Pull-Ups
Dumbell Swing

Good to see you starting up again. I know the last 6 months have been crazy. Good stuff!!!

Good to see you again, Doc. As always, All the best.

Firstly I am uploading 2 workouts of pull-up training done over the past week no squats this week as I wanted to get back to deadlifting on saturday with the "CREW".

10/11/11

Band Assisted Pull-Ups

2blue + 1red x 6reps,
2blue x 5

Workset

1blue + 1red x 3reps
1blue + 1red x 5reps x 5sets.

BV

Inverted Rows

BW x 5reps x 3sets

Starting all over with both feet on the floor.

High Cable Rows

105lbs x 6reps x 3sets.

Core Training

Dumbell Windmills

15kgs/33lbs x 10reps x 3sets.

A very balanced workout to start.

Pull-Up Training

Week 2

Band Assisted Pull-Ups

2blue + 1red x 7reps,
2blue x 5reps,

Worksets

1blue + 1red x 6reps x 5sets.

SP-R

Inverted Rows

BW x 6reps x 3sets

SP-R

High Cable Rows

105lbs x 7reps x 3sets

SP-R

Core Training

Renegade Rows

15kgs/33lbs x 4reps,
15kgs/33lbs x 3reps x 2sets.

A good workout after a gruelling day at work.

Video:-

I will upload the two workouts together.

Deadlift Training

WEEK 2

Deadlifts

255lbs x 6reps x 3sets.

SP-R

Grip Training

Barbell Static Holds

275lbs x 5secs,
275lbs x 3secs,
275lbs x 5secs.

Cable Pull-throughs

150lbs x 10reps x 2sets.
150lbs x 7reps.

Video:-

Good to get back to saturday lifts with ashiem devraj and lorelli.

I missed a workout this week as my hospital shifts are not allowing me to get the extra day to train in the week!
So I decided to club two workouts in one this week.

Full Body Training

Front Squats

135lbs x 3reps x 3sets.
BV
I haven't done front squats for almost 6 months so good to be back to them.

Romanian Deadlifts

235lbs x 6rep x 3sets.
NBV.

Inverted Rows (Both feet on the floor)

BW x 6reps x 3sets.

Band Assisted Pull-Ups

1blue+1red x 6reps x 5sets.

Awesome felt really good and strong while doing them.

Barbell Bench Press

110lbs x 4reps x 3sets.

I am going to look up and work on form before I go to the gym somehow things felt a little jarry with bench presses today.

Core Training

Dragonfly Leg Raises

BW x 10reps x 3sets.

A nice 3 hour workout to finish this week.

Video:-

I will post the workout videos as soon as I can.

Thanks.

This week is a holiday filled week here so gym is closed most of the week.
So I am combining 2 workouts together and working out for 2 days.

Week 3

Deadlifts & Squats

This was done on Tuesday..

Deadlifts

255lbs x 7reps x 3sets.

SP-R

Front Squats

135lbs x 3reps x 4sets.

SP-S

Core Training

Front Planks

45secs x 3sets.

Front Squats took alot out of me so I just decided to call it a day with planks.
A good workout.

Upper Body Training

10-27-11

Assisted Pull-Ups

2blue+1red x 10reps
2blue x 5reps,
1blue + 1red x 8reps x 5sets.

Inverted Rows

BW x 8reps x 3sets.

Unilateral Dumbell Rows

22.5kgs x 4reps x 3sets.

Dumbell Rows

35kgs x 5reps x 4sets.

Barbell Bench Press

110lbs x 5reps x 3sets.

Core Training

Cable Woodchops

60lbs x 15reps x 5sets.

Deadlift Training

Week 4

30-10-11

Deadlifts

255lbs x 8reps x 3sets.

Felt Good!!

Grip Training

275lbs x 5secs x 3sets.

Cable Pull-Throughs

120lbs x 10reps x 3sets.

I tried not squatting too much on pull-throughs.

Core Training

Dragonfly Situps

BW x 10reps x 5sets.

Video:-

I will post the link later.