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.