After my win!

Hi people,

I hope you are still training hard, recovering correctly and reaching your goals!

So I said after my win I would be back in the gym ‘smashing it up’ however that didn’t plan out too well! I trained my legs on Friday 6th and couldn’t walk properly for 5 days! High volume so soon after competition = bad idea! So I decided to take it easy and break my body back into things.

I do recall at the start of one of my sessions thinking ‘how the hell did I manage to do this?’ It just goes to show if you don’t use it you definitely do lose it – quickly! It didn’t help that the week after my comp I seemed to have picked up a tummy bug!

Anyway, on my first proper day back in the gym after my win was Week 1 of my 5/3/1 programme. On week one it’s 65%, 75% & 85% of your 1RM doing 5 reps at each percentage. I used my PB’s (personal bests) from my comp as my 1RM so Monday, funday! Time to get back squatting if I want to get a 130-140kg squat next year!

So here’s how my training went…

About an hour before I train I always have 1 heaped scoop of Extreme Nutrition’s vanilla Extreme Whey mixed with 300ml of water, 5 x BCA-3:1:1 and 3 Krevolution-X tablets!
I started the session with a warm up on the bike for 5 minutes then 5 minutes mobility and stretching work.
Squats:
1×10 with just the Olympic bar
1×5 @ 40kg
1×5 @ 65kg
1×5 @ 80kg – 65%
1×5 @ 90kg – 75%
1×5 @ 105kg – 85%

Leg press: 3×10 @ 220kg

Walking lunges: 3×8 on each leg with 20kg Dumbells in each hand

Box squats (2 second pause on the box): 3×5 @ 70kg

Single leg deadlifts: 2×10 each leg with 1 17.5kg in both hands.

Superset:
1) Leg ext
2×20 @ 35kg
2×10 @ 25kg

2) Leg curl: 3×8 @ 60kg

Plank :
30 seconds with 20kg on my back
30 seconds with 10kg on my back
30 seconds with no added weight.

Tomorrow is early morning cardio and bench pressing 🙂 I’ll keep you posted on how that goes!

WDFPF World Champion Jo Stanger

Jo Stanger sitting on a bench surrounded by weights.

Don’t forget to use my discount code JOS15 on the Extreme Nutrition website for 15% off!

Jo Stanger athlete banner

Jo Stanger Extreme Nutrition sponsored athlete

Strong is a state of mind……

Well as I enter my 48th Year I have decided to take on the next challenge and find out if being strong is a state of mind. The tyre flipping bug hit and has been conquered, I am now contemplating entering my first strongman contest.

This is like a leap into the unknown with over 20 years of weight training and diet aimed at bodybuilding. (Don’t fret the bodybuilding hasn’t gone its still the main aim for 2016 but January is time to play.)

The contest is a Novice Strongman but to me it appears anything but novice. 160kg yoke walk, up to 80kg atlas stones, log press for reps, static hold, and deadlift for reps. Now to lots of you this seems lightweight and to lots of you it is the babbling of a madwoman.

To me it is a CHALLENGE. I have not deadlifted for years due to back issue and the downward pressure of the yoke tests that same back injury and my mental resilience. I am not being daft, the lifts are within my limits but the mental challenge is EXTREME and we will soon see how much of it is truly a state of mind! Visualisation of success is the key to achieving that goal of at least one rep on each event.

Sometimes, you need to take on the fear that you have developed and honed and check that it is valid.

We have a team of three ladies from Evolution Gym, Sheffield taking on this challenge and for each it is a first.

I am currently raising my game both mentally and physically in order to prepare. Nutrition is based around Extreme Nutrition products with the main emphasis on my post workout Build and Recover and  my morning and evening Pro-6. Glutamine and vitamin C are my next staples.

Monday to Friday is standard workout time and strength building and Sunday morning is event training. The repetition of each event will assist on the day when preparation and exercise are second nature.

I’ll let you in on a secret – so far I haven’t managed to lift the stone but have managed just to turn or flip it. I will succeed keep with me over the next 6 weeks and we will get there.

Evolution Gym Sheffield owner Rachael Hayes

Rachael will soon know if strong is a state of mind

Bodybuilding Clothing Sizes

In this blog post you’ll find 2 size charts, one for Gorilla Wear and the second is for Brachial.

The size charts tell you how the companies think things should fit, please use it as a guide because we are all different shapes and like things fitting us in different ways so someone may think an item may fits well loose and baggy but someone else may prefer it to be a tighter fit.

Gorilla Wear Size Chart

Check your size here, remember it is only a guide, some people like things to fit differently.

Brachial Clothing Sizes

This is size chart for Brachial Clothing. It is a guide, different people like things fitting differently.

World Championship Competition 2015

With my kit,  food and schedule checked and packed we left our farm house in Acate at 7:15am to arrive at the competition venue in Gela for 8am. Once we arrived I checked in and joined the queue for the weigh in.

I was a bit anxious about my competition weigh in as from travelling, being in a different country and eating different foods I wasn’t sure how my body would react and I needed to be under 70kg on the morning of the competition to compete in my class.  

I was advised by my boyfriend (Liam Armstrong – Extreme Nutrition‘s sales manager and 2010 WDFPF 100kg World Champion) to manipulate my water intake to ensure that I made weight so on Thursday I drank 4 litres, increasing this to 6 litres of water on Friday.  On the Friday I also doubled my carbohydrate intake to around 350-400g, took 6g of Vitamin C (a natural diuretic – this helps the body to flush water through the system) spread across regular intervals from 5pm until going to bed and stopped drinking any more water at 8pm. 

The idea here is that the Body will continue to flush fluid out of the system, not long enough to cause any real dehydration issues but just long enough as to allow you to make weight.  Cutting fluid 2 hrs before going to sleep and not drinking any fluid in the morning whilst having gone to the toilet a few times through the night had the desired effect, I weighed in at 67.5kg, comfortably under the 70kg limit.

I was relieved and over the moon! Now it was time to eat and drink some water! I ate 2 bananas, some additional fast acting carbohydrates followed by 100g of porridge oats with treacle, I then had Extreme Nutrition BCA-311s & Krevolution-X & drank a chocolate Build and Recover before the lifting began.

The competition ran over 2 days to split up the competitors as over 200 athletes were competing. I competed on the Saturday as all the unequipped ladies were, I was in flight 4, the under 70kg class along with 11 other athletes.
Lifting started at 10:30 and my first lift was Squats.

I opened with 115kg this was a personal best for me in competition it felt heavy but I got the lift. I moved up to 120kg, then decided to move up to 122.5kg, my aim was 125kg however 120kg felt quite tough so I felt that 125kg would be unachievable today.  I got the 122.5kg –  a new personal best!

My second lift was Bench Press. I opened with 70kg & failed my first lift. My right arm dipped down as I pushed the bar off my chest which caused me to fail. I stuck with 70kg for my second lift, I was more focused on my technique for the second lift which helped me achieve this lift. For my third lift I increased by 2.5kg to 72.5kg which I achieved – my second personal best of the day.

Third lift: Dead lifts. I opened with 160kg I had managed 2 reps at this weight previously in the gym however I was still nervous leading up to my lift. Once I had approached the bar I stood in position too long which made my lift feel so much harder,  I got the lift and then moved onto 165kg. 

My approach,  mind set and set up was a lot better for my second lift,  it felt so much more comfortable than my first lift,  got it no problem. My third and final lift of the day was at 175kg again my set up was good and this dead lift also felt comfortable. As I had got all 3 dead lifts I decided to go for the world record of 181.5kg. 

I had to go for the record within 2 minutes of my last lift, I didn’t have enough rest in between lifts so I failed.
Lifting for my group in the competition finished at around 12:30. It went so quick! I loved every minute, everyone is so supportive of each other.

Through out the competition I didn’t eat any solid food as I find it too uncomfortable to lift after eating (I have seen a woman projectile vomit while squatting in comp which put me off eating solid food while lifting) I find sipping on Extreme Nutrition’s chocolate Build and Recover in between lifts perfect for me.

My total from the British qualifier and British final competition was around 350kg my total from the worlds was 370kg. I have been working hard all year to improve my over all total and I am so pleased that all the heavy training sessions have paid off.

Through out this year I have been lucky enough to have some awesome advice and support of one of Britain’s Strongest men,  fellow Extreme athlete and good friend Laurence Shahlaei and from 2008 I have had the amazing support and guidance from Extreme Nutrition, I use Extreme Whey, Extreme Pro-6, BCA 3:1:1Krevolution-X, CLA & Build and Recover on a daily basis. Extreme Nutrition supplements allow me to train hard and recover properly day in and day out!

My plan now is to have a week off training to give my body a good rest then as of Monday 9th November I’ll be back into my training. I’ve decided to go back to the 5,3,1 cycle for a while, I was introduced to this type of training by my better half Liam Armstrong, he started me on the right track for power lifting from the start that’s for sure!

Thanks to everyone for their support,
Jo Stanger
World Champion.
WDFPF-Competition

Powerlifting World Championships – last week!

So one more week of training to go, this week was my last week of hard, intense training. What an adventure this has been I still don’t think it has sank in I’m competing in the WDFPF World Powerlifting Championships on the 31st October!

Like everyone who will be competing I’d love to win but I think the fact that I have already won a British powerlifting title, broken a British record and qualified for the world championships within my first year of powerlifting it pretty good going!

Jo Stanger deadlifting

Jo performing a deadlift for the camera with a light weight.

Anyway he’s how my last heavy week of training went:

Monday: Squats
5 minutes warming up on the cross trainer and mobility work
1×10 with just the Olympic bar
1×5 @ 60kg
1×3 @ 80kg
1×1 @ 100kg
2×2 @ 115kg – I have doubled 115kg quite a few months ago however I have never done 2 doubles in a session so kind of a personal best.

Leg press: 3×8 @ 260kg

Box squats: 5×3 @ 70kg – these did use to be a struggle but felt surprisingly comfortable today.

Walking lunges: 3×8 @ 22.5kg

Leg Ext (super set with leg curl)
2×20 @ 35kg
2×10 @ 25kg

Leg curl: 3×8 @ 60kg

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

Oblique plank: 2 x 30 seconds each side.

Tuesday: Bench
1×10 with just the Olympic bar
1×8 @ 40kg
1×4 @ 50kg
1×2 @ 60kg
1×3 @ 67.5kg
1×2 @ 70kg
1x 1 @ 72.5kg
1×1 @ 75kg – PB! Absolutely over the moon with how this felt.
3×3 @ 80kg with slingshot.

Paused bench: 2×5 @ 60kg

Incline bench:
2×3 @ 50kg
3×3 @ 52.5kg

Shallow incline DB bench press:
1×8 @ 15kg
4×5 @ 20kg
1×5 @ 22.5kg

Dips: with an extra 5kg added around my waist: 3×10

Seated row: wide grip
2×6 @ 40kg
1×12 @ 40kg

Russian twist with legs raised: 2×10 each side with a 12.5kg dumbell

Rower sprints:
30 second sprint
30 second rest for 6 minutes.

Wednesday: Early morning cardio 🙁 currently weighing 70.4kg first thing I’m aiming to weight in at 68kg on the morning of the competition. No time to waste!

Thursday: Deadlifts
Today my aim is to get comfortable and confident with 160kg of I can increase the weight slightly, if 160kg feels good then I will do however as my competition is only just over 2 weeks away I don’t want to be getting injured so it’s important I listen to my body. So after my normal warm up routine here’s what I did:
1×10 with just the Olympic bar
1×6 @ 70kg
1×3 @ 90kg
1×3 @ 110kg
1×1 @ 130kg
1×1 @ 140kg
1×1 @ 150kg
1×1 @ 160kg – this felt good however I decided to Leave it here for today my body was tired so I moved on to my speed work.

Speed deads:
3×3 @ 130kg
3×2 @ 130kg

Bent over row: 3×5 @ 70kg

Stiff leg deadlifts: 3×5 @ 90kg

Chins (underhand grip with an extra 5kg added around my waist); Aim 3×5 – Achieved 6/5/5

Good mornings: 3×5 @ 70kg

Power shrugs: 3×5 @ 120kg

Dorsal raises: 3×8 @ 10kg

Friday: Early morning cardio 🙁

My next post will be to tell you how I got on!

Jo Stanger

WDFPF World Championships – Final 2 weeks Preparation

So it’s only 3 weeks now until the WDFPF World Championships in Gela Sicily, 2 1/2 weeks until I travel to Italy and only 2 weeks of training left.

I can’t believe how fast time is flying up to the World Championships, it’s can only mean one thing….I’m having lots of fun lifting heavy!

This is how this fun packed week of training went…..

Monday:
Squats
Warming up with some mobility work, dynamic stretching and 5-10 minutes on the bike follows by…
1×10 with just the Olympic bar
1×5 @ 60kg
1×3 @ 80kg
1×1 @ 95kg
1×3 @ 105kg
1×3 @ 107.5kg
1×3 @ 110kg – check out my Facebook page (Joanne Stanger) or my instagram page (Joanne.stanger) for the video of this set with the support of  2 x Britain’s Strongest Man and fellow Extreme athlete, Laurence Shahlaei.

Leg press:
2×5 @ 225kg
2×5 @ 275kg
1×12 @ 275kg

Box squats:
4×3 @ 67.5kg
1×3 @ 70kg

Walking lunges:
3×8 @ 22.5kg

Leg ext (superset with leg curl)
2×20 @ 45kg
1×10 @ 35kg

Leg curl:
3×8 @ 50kg

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

Tuesday:
Bench Press
1×10 with just the Olympic bar
1×8 @ 40kg
1×4 @ 50kg
1×2 @ 60kg
2×5 @ 65kg

https://youtu.be/FFD2MlA7Mv0

Paused bench: 2×5 @ 55kg

Incline bench press: Aim: 2×5 @ 55kg – Achieved: 1×4 1×5

Shallow incline DB bench press: 5×5 @ 20kg with 30 seconds in between each set.

Dips with an additional 5kg around my waist: 3×10 (finally achieved!)

Seated row: 3×5 @ 50kg

Dorsal raises: 3×8 @ 10kg

Thursday:
Deadlifts
After my warm up and mobility work my deadlifts went as follows…
1×6 @ 70kg
1×3 @ 90kg
1×2 @ 110kg
1×1 @ 130kg
1×1 @ 140kg
1×2 @ 160kg

Followed by speed deadlifts, this week I used wrist wraps to save my hands, they were a bit torn up and sore from doubling 160kg and I used the conventional overhand grip for a change:
3×3 @ 132.5kg

Bent over row: 3×5 @ 67.5kg

Stiff leg deadlifts: 3×5 @ 87.5kg

Chins (underhand grip with an extra 5kg added around my waist): 3×5

Good mornings: 3×5 @ 67.5kg

Power shrugs: 3×5 @ 117.5kg

Dorsal raises: 3×8 @ 10kg

Friday:
Push press
1×10 with just the Olympic bar
1×6 @ 25kg
1×4 @ 30kg
1×2 @ 40kg
3×3 @ 50kg

Chins – wide grip with assistance band
1×12
2×10

Standing dumbell shoulder press: 5×5 @ 15kg

Seated side raises: 3×8 @ 5kg

Rear deltpid cable flyes: 3×10 @ 7.5kg

Front raises: 3×10 @ 7.5kg

Upright row: 3×10 with a 20kg plate

Face pulls using cables: 3×10 @ 40kg

Superset 1 & 2
1) Incline DB curls:
3×10 @ 10kg
2) Over head Triceps extensions with the rope attachment on the cables:
3×12 @ 30kg

1) Cable hammer curls on the cables
3×12 @ 30kg
2) Closet grip Tricep press
3×5 @ 25kg

1) Laying cable curls
1×15 @ 25kg
1×10 @ 30kg
1×8 @ 35kg

2) Tricep rope press – 3×12 @ 5kg

As usual I’ve been training with WSM Finalist Laurence Shahlei at Pro Strength in Swindon, supplements from Extreme Nutrition and my diet is very strict now too.

Jo squat with logo WEB

WDFPF World Finals, 3 weeks of squats, dead lifts and bench press to go!

As the competition is looming ever closer the sets for my assistance work for the bench, squat and deadlift have been decreased to allow my body sufficient time to recover from my main workload. I only have another 3 weeks of training left before the WDFPF WORLD FINALS in Sicily!

However, the weights on the reduced sets/reps will still increase slightly for the next 3 weeks of training to ensure that strength is these areas is maintained as I continue to progress in the three competition lifts.

As for my push pressing I have reduced the weight for my actual over head press to ensure I am fully recovered for when my benching session comes around, to help reduce the risk of fatigue and injury especially being so close to THE WDFPF WORLD FINALS! Yikes!

Monday:
Bench Press on a Flat bench:
1×10 with just the Olympic bar
1×8 @ 40kg
1×4 @ 50kg
2×5 @ 62.5kg

Paused bench press: (pausing for 2 seconds with the bar making contact with your chest holding the bar still) 2×5 @ 52.5kg

Incline bench press: 2×5 @ 52.5kg

Shallow incline DB chest press: 8×8 @ 20kg

Dips:- (+5kg around my waist) Aim 3 x 10; Achieved 10/10/8

Seated closet grip row: 3 x 8 @ 40kg

Over head Tricep press: 3 x 10 @ 20kg (Dumbells)

Tuesday: Squats!
Squat day is my favourite day! I feel like I’m moving forward and progressing with my strength and technique when it comes to squatting. Here’s what I did today!

After my warm up of 5 minutes on the cross trainer and mobility work;
1×10 with just the Olympic bar
1×5 @ 65kg
1×3 @ 80kg
1×2 @ 90kg
2×5 @ 102.5kg – I had asked someone to record this for you guys to watch however the guy only took a photo so I had to re-do my last set so I actually did
3 x 5 @ 102.5kg

Box squats: 4 x 3 @ 67.5kg

Leg press: today I used a different leg press at Pro Strength just for a bit of variety! 3 x 8 – 10 @ 240kg

Leg extensions: 1 x 10 @ 7 blks (approx 35kg), 2 x 20 @ 9 blks (approx 45kg)

Plank: in a press up position with my hands on a medicine ball on the floor and my arms extended out….45 seconds with 10kg plate on my back; 45 seconds with no weight on my back! Holy shit this was hard!

I did this plank again however the second time around my feet were raised on a exercise block. I don’t want to do this in a rush again 😉

Thursday – Push press; Last week I didn’t quite achieve my set weight/rep/set target so the weight/rep/set range stayed the same.
Here’s how this session went….
1×10 with just the bar
1×5 @ 25kg
1×3 @ 30kg
1×2 @ 40kg
1×2 @ 50kg
1×2 @ 62.5kg
Aim: 3-4 x 3 @ 50kg (focusing more on speed) Achieved 5×3 @ 50kg

Chins: wide grip with assistance band – Aim: 3 x 10-12; Achieved: 12/12/10

Jo Stanger chinning

training her back by doing chins

Standing alternate DB shoulder press: 5×5 @ 15kg

Side raises: 3 x 8 @ 7.5kg

Rear delt flyes: 3 x 8 @ 7.5kg

Front raises: 3 x 8 @ 7.5kg

Upright row: 2 x 15 with a 20kg plate

Facepulls: 3 x 10 @ 50kg

Tricep push down: 3 x 12 @ 25kg

Decline Dumbell skull crushers: 3 x 10 @ 7.5kg

Russian twist with feet lifted off the floor: 2 x 10 with a 12.5kg dumbell

Friday:
Deadlifts – Today’s workout started the same as the rest of my deadlift sessions with a 5 minute pulse raiser followed by mobility work and stretching and then….
1×10 @ 60kg
1×5 @ 80kg
1×3 @ 110kg
1×1 @ 135kg
1×2 @ 150kg
3×3 @ 125kg

Bent over row: 3×5 @ 65kg

Stiff leg dead lifts: 3×5 @ 85kg

Chins (under hand grip with am extra 5kg added around my waist); 3×5

Good mornings: 3×5 @ 65kg

Power shrugs: 3×5 @ 115kg

Dorsal raises: 3×8 with an added 10kg.

I’m still doing cardio, I still have to make weight my weight class at the WDFPF WORLD FINALS so need to stay really tight on that front. Diet and nutrition are unchanged, clean diet and Extreme Nutrition supplements as always.

I’ve trained all the way through with Worlds Strongest Man Finalist Laurence Shahlei and he has pushed me harder than I thought I could manage so it does go to show that having a good training partner or coach can make a HUGE difference to your end results.

Until next week,

Jo S.

Brachial UK Athletes looking good

Extreme Nutrition import the Brachial clothing ling from Germany, the products are awesome and are of very high quality and look great, very similar to early GASP was when we first brought that into the UK in 2005.

Anth_Bailes_pic_resized

Brachial is not too in your face with crazy logos, no big monkeys or cartoon bodybuilders here! Brachial lets your physique grab the attention rather than the clothes your wearing!

Laurenz-5

Here are three British athletes sponsored byBrachial who we think are looking great head to toe in Brachial clothing, perfect for looking good in the street and training hard in the gym.

The gentleman who is in the video, who really shouldn’t need much in the way of an introduction is the owner of MaxxMuscle Gym in Hetton le Hole, Durham, IFBB Pro Anth Bailes;

And this rather large athlete is Worlds Strongest Man finalist Laurence Shahlei. Laurence is competing this month (October 2015) in a powerlifting event which is something new for him but we think he’ll do OK!

Next up we have none other than USN Athlete Dave Titterton who was second in the professional Mr.Universe competition on 31-10-2015 in Southport. Dave looked great but winner Tony Mount looked spectacular!

Dave T - not in the gym to be average!

Dave Titterton in Destroyer Hoodie and shorts by Brachial.

Loz Shahlei Brachial UK

Brachial UK strength legend looking good

Dave Titterton wear a Brachial Train Tank top

Dave Titterton in a Brachial “Train” hooded tank

With new Brachial clothing and accessories coming onto stock all the time, their range is growing quickly but they are not cutting any corners on quality or design.

They have released flip flops, a new sports bag, heavy duty lifting straps, training belts and a selection of new baseball hats in the last week which will be in stock in the United Kingdom and available to order withing the next week to ten days we expect, so watch this space.

Bench Press training for the WDFPF Finals

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!

Jo Stanger banner

WDFPF World Championships – 5 weeks and counting!

The WDFPF World Championships are looming ever closer, now I’m down to 5 weeks to go with my preparation for the big day, I am training HARD!

My training partner, Worlds Strongest Man finalist, Laurence Shahlei is happy with my progress so that is good to know.

Monday:
Squats
As always my squatting session started off with a 10 minutes warm up a combination of cardio and dynamic/mobility stretching and then…..
1×10 @ 40kg
1×5 @ 65kg
1×3 @ 80kg
2×8 @ 95kg – I managed this to my surprise!

Paused squats: (2 second pause at the bottom) 5×3 @ 82.5kg

Leg press: 3 x 10 @ 212.5kg

Walking lunges: 3 x 10 @ 20kg plate in each hand

Leg extensions:
2 x 20 @ 35kg
2 x 10 @ 25kg

Leg curl: 3 x 8 @ 60kg

Tuesday:
Bench Press
1 x 10 with just the Olympic bar
1 x 8 @ 40kg
1 x 4 @ 50kg
2 x 8 @ 57.5kg

Paused bench press: 2 x 5 @ 47.5kg

Incline bench press:
2 x 8 @ 47.5kg
I had to alter the rep range on the exercise as I fatigued on my first set at 7 reps so I did 7/5/4 to make sure I got the total reps in.

Shallow incline DB bench press:
8 x 8
I did 2 x 8 with 20kg Dumbells
2 x 8 with 17.5kg dumbells
4 x 8 with 15kg dumbells

Tricep dips with 5kg added around my waist: Target was 3 x 10 – I achieved 8/8/6

Seated row (close grip): 3 x 8 @ 45kg

Russian twist with a 12.5kg dumbell: 2 x 10

Thursday:
Push press
1 x 10 with just the Olympic bar
1 x 10 @ 25kg
1 x 6 @ 30kg
1 x 3 @ 40kg
1 x 1 @ 50kg
4 x 3 @ 60kg

Chins (wide with the use of a resistance band); 3 x 10

Standing alternate DB press:
8 x 8
6 x 8 @ 12.5kg dumbells
2 x 8 @ 10kg dumbells

Side raises: 3 x 8 @ 7.5kg

Front raises: 3 x 8 @ 10kg

Rear delt flyes: 3 x 8 @ 10kg

Upright row: 2 x 15 @ 20kg plate

Over head Triceps press: 3 x 12 @ 20kg – I managed 15/12/12.

Dorsal raises: 2 x 8 @ 10kg

Friday:
Deadlifts
Warm up for 5 min on cross trainer followed by mobility stretches followed by;
1 x 10 with just the Olympic bar
1 x 6 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 2 @ 160kg

Speed deadlifts; 5 x 3 @ 135kg

Stiff leg deadliftss: 3 x 8 @ 77.5kg

Bent over row: 3 x 6 @ 60kg

Good mornings: 3 x 6 @ 65kg

Chins: Aimed for 3 x 8 – Achieved 8/8/5/3

Planks:
30 seconds with 25kg on my back
30 seconds with 10kg on my back
30 seconds with just my own body weight

Oblique plank: 60 seconds each side.

Keep checking the Extreme Nutrition website for my training updates and Extreme Nutrition Facebook, Twitter #Extreme_UK, Google+ and Instagram pages for my training videos 🙂

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