There’s only 3 weeks to go until the WDFPF ( take place in Sicily and I represent Great Britain.

I’ve trained my arse off with the help of Worlds Strongest Man finalist, Laurence Shahlei, who is happy with my progress after he’s pushed me hard for the last couple of months.

Last weeks training was as follows;

Monday:
Bench Press
1 x 10 with just the Olympic bar
1 x 6 @ 40kg
1 x 3 @ 50kg
2 x 6 @ 60kg

Paused bench press:
2 x 5 @ 50kg

Incline Bench press: (using the Olympic bar)
2 x 5 @ 50kg

Shallow incline dumbell chest press:
Aim 8 x 8 @ 15kg – 17.5kg
Achieved 3 x 8 @ 20kg Dumbells
3 x 5 @ 17.5kg dumbells with 30 seconds rest in between each set.

Dips: Aim 3 x 10 with an extra 5kg added around my waist. Achieved: 9/8/7 then 1 x 6 with no extra weight.

Seated row: 3 x 6 @ 50kg

Over head Seated dumbell press: Aim: 3 x 10-15 @ 20kg Achieved: (12/12/10)

Close grip press: 3 x 6 @ 7.5kg on each side of Olympic bar

Russian twist: 2 x 10 @ 12.5kg

Tuesday:
5 minutes warming up on the recumbent bike followed by some dynamic stretches and mobility work….

Squats;
1 x 8 @ 40kg
1 x 4 @ 70kg
1 x 1 @ 85kg
2 x 5 @ 97.5kg

Pause squats: 5 x 3 @ 85kg

Leg press: 2 x 10 @ 220kg

Walking lunges: 3 x 10 @ 22.5kg dumbells in each hand

Leg ext:
(Superset with leg curl)
2 x 20 @ 40kg
2 x 10 @ 30kg

Pronated leg curl: 3 x 10 @ 60kg

Plank:
30 seconds with 25kg on my back
30 seconds with 15kg on my back
30 seconds with no added weight

Oblique plank: 60 seconds each sides

Thursday: Push press
1 x 10 with just the Olympic bar
1 x 6 @ 25kg (including Olympic bar)
1 x 5 @ 30kg
1 x 2 @ 40kg
1 x 1 @ 50kg
Aim: 4 x 3 @ 62.5kg Achieved: 2/2/3/3

Chins: wide grip with assistance band: Aim: 3 x 10-12 Achieved: 1 x 12, 2 x 10

Standing alternate dumbell shoulder press: Aim: 8 x 8 @ 10 – 12.5kg Achieved 8 x 8 @ 12.5kg with 30 seconds rest in between each set.

Seated side raises: 3 x 10 @ 5kg

Rear delt with cables: 3 x 10 @ 7.5kg

Front raises: 3 x 8-10. 2 x 10 @ 7.5kg 1 x 8 @ 10kg

Upright row: 2 x 15 @ 20kg plate

Tricep pushdown: (using cables) 3 x 12 @ 25kg

Friday:
5 minute pulse raiser on the crosstrainer with dynamic stretches and mobility work 1 x 5 @ 60kg

Deadlifts
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 120kg
3 x 3 @ 142.5kg

Speed deadlifts: 3 x 3 @ 115kg

Power shrugs: 3 x 5 @ 110kg

Stiff leg deadlifts
1 x 5 @ 75kg
1 x 5 @ 80kg
1 x 5 @ 82.5kg

Bent over row: 3 x 5 62.5kg

Chins: underhand grip with an extra 5kg added around my waist 3 x 5

Decline sit ups with the aid of assistance bands: 2 x 10

That’s all for this week, we’ll catch up again next week!

Don’t forget guys you can get an extra 15% off Extreme Nutrition products enter my code “JOS15” at checkout!

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