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