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 🙂