That is now Week 3 of my preparation for the World Drug Free Power Lifting Championships in Gela, Sicily done and dusted! Surprisingly, I’m not in as much pain as last week which must (hopefully!) mean I’m getting stronger ;).

This is how training went down this week….

Monday
Bench
1×10 just with the Olympic bar
1×5 @ 40kg
1×3 @ 50kg
2×8 @ 55kg

Paused bench (2 seconds pause): 2×5 @ 45kg

Incline bench: 2×8 @ 45kg

Incline DB press: 8×8 @ 17.5kg

Dips: 3×10 (10/10/8) with 2.5kg added around my waist.

Seated row: 3×10 @ 40kg

Decline Skull crusher: 2×10 @ 7.5kg

Russian twist: 2×10 @ 12.5kg

Tuesday

Squats
Warm up & mobility work
1×10 @ 40kg
1×6 @ 65kg
2×8 @ 90kg

Paused squats (2 seconds pause): 5×3 @ 80kg

Leg press: 3×10 @ 210kg

Walking lunges: 3×10 @ 20kg Dumbell in each hand.

Leg extensions: 2×10 @ 6 blocks, 2×20 @ 8 blocks

Leg curl: 3×8 @ 8 blocks

Weighted plank
30 seconds with 25kg
30 seconds with 10kg
30 seconds just with body weight

Wednesday:

Push press
1×10 with just the Olympic bar
1×5 @ 30kg
1×5 @ 35kg
1×3 @ 40kg
1×2 @ 50kg
5×3 @ 57.5kg (3/3/3/3 – 1/2)

Wide chins (with the use of a resistance band) 3 x 10

Standing alternate DB press with 30 seconds rest in between each set) 8 x 8 (4—8 @ 12.5kg 4×8 @ 10kg)

Seated side raises: 3 — 10 @ 5kg DB

Front raises: 3 — 10 @ 7.5kg DB

Rear delt (cables): 3 x 10

Upright row: 2 x 15 @ 20kg plate

Over head Triceps press: 3 x 10 @ 20kg

Triceps push down: 3 x 12

Friday:

Deadlifts
10 minute Warm up consisting of 5 minutes on the crosstrainer and mobility work.
1 x 10 with just the Olympic bar
1 x 5 @ 70kg
1 x 3 @ 100kg
1 x 1 @ 130kg
1 x 2 @ 150kg

Speed deadlifts (the aim is to approach the bar and lift is as though it’s a pb for each rep)
6 x 3 @ 125kg

Bent over row: 3 x 6 @ 60kg

Stiff leg deads: 3 x 8 @ 75kg

Good mornings: 3 x 6 @ 62.5kg

Reverse lat pulldown: 3 x 8 @ 15kg

Dorsal raises: 2 x 8 @ 10kg

That’s all for this week! Keep checking my blog for my training sessions and videos leading up to the Drug Free Power Lifting World Championships on the 31st of October 2015.

Jo Stanger.