4 May
Bench - 5 sets: (Warm Up 60kg 6 80kg 3 90kg 2) 90kg 5 5 5 5 5
60 degree db press - 3 sets: 10 10 10
Lat Pull Down - 3 sets: 61kg 10 10 10
Cable Incline Flys - 3 sets: 10 10 10
Cable Row - 3 sets: 10 10 10
Db Hammer Curls - 2 sets: 12kg 12 12
Tricep Cable Extensions Standing - 2 sets: 12 12
Reverse Crunches - 2 sets: 12 12
Prowler Pushes - 2 sets: 60kg on sled
7 May
Trap Bar Deadlift (plus bar for weight) - 5 sets: (Warm Up 60kg 6, 100kg 5 110kg 3) 120kg 5 5 130kg 5 5 5
Seated Neutral Grip Cable Row - 3 sets: 10 10 10
60 degree seated db press - 3 sets: 24kg 10 26kg 10 10
Bent over seated cable rear delt fly - 3 sets: 12 12 12
Seated Db Curls - 3 sets: 12kg 12 12 12
8 May
Shoulder Press - 5 sets: 100kg 5 5 5 5 5
Seated Row Close Grip NG - 3 sets: 60kg 12 80kg 12 100kg 12
Seated Wide Grip PG Row - 3 sets: 50 12 12 12
Cable Face Pulls - 3 sets: 17.5 15 15 15
Lat Pull Down - 3 sets: 45 12 50 12 12
Weighted Dips - 3 sets: 20kg plate 8 8 8
Seated Db Curls - 1 set: 12kg db 15
9 May
Squats - 5 sets: (Warm Up 60kg 5 100kg 4 120kg 3) 120kg 5 5 130kg 5 5 5
Prime Leg Press - 3 sets: 140kg 12 12 12
Db Hypers - 3 sets: 16kg 12 12 12
Hammie Leg Curls - 2 sets: 48kg 12 12 12
Reverse Sled - 1 set: 160kg 2 lengths of gym
10 May
Bench - 5 sets: (Warm up 60kg 6 80kg 5) 90kg 5 5 5 5 95kg 5
45degree db press - 3 sets: 28kg db 10 10 10
Lat Pull Down - 3 sets: 61kg 10 68kg 10 10
Cable Incline Flys - 3 sets: 82kg 12 12 12
Hammie Curls - 3 sets: 48kg 12 12 12
Cable Tricep Extensions - 3 sets: 97kg 15 15 15
Sit Ups - 3 sets: 15 15 15
Prowlers - 70kg 2 sets - 2 lengths of the gym floor
14 May
Trap Bar Deadlift (not incl. bar) - 5 sets: (Warm up 80kg 5 110kg 3 110kg 5) 130kg 5 5 5 5 5
Seated Neutral Grip Cable Row - 3 sets: 73kg 10 10 10
60 degree seated db press - 3 sets: 26kg db 10 10 10
Lat Pull Down PG - 3 sets: 12 12 12
Lat Raises - 5kg db 12 12 12
Deadmills - 20 secs on / 40 secs off - x 4
15 May
Shoulder Press - 5 sets: 100kg 5 5 5 5 5
Seated Cable Row - 3 sets: 50kg 12 60kg 12 12
Seated Neutral Grip Narrow Row - 3 sets: 80kg 12 12 12
Lat Pull Down - 2 sets: 50kg 12 12
Cable Tricep Pull Downs - 3 sets: 17.5kg 15 15 15
Db Bicep Curls - 1 set: 10kg 12
16 May
Squats - 5 sets: (Warm Up 60kg 5 100kg 5 130kg 2) 130kg 5 5 5 5 5
Prime Leg Press - 3 sets: 148kg 12 11 10
Db Hypers - 3 sets: 17kg 12 12 12
Hammie Leg Curls - 3 sets: 46kg 12 12 12
Pendulum Squats - 3 sets: 20kg 12 12 12
Prowler Sprints - 2 sets: 60kg load
I was shaking like a shi**ing dog by the time I left the gym.
The mental image 
18 May
Bench - 5 sets: (warm up 60kg 5 100kg 2) 100kg 5 5 5 5 5
Neutral Grip Lat Pull Down - 3 sets: 73kg 10 82kg 10 10
Db 45degree Bench - 3 sets: 32kg db 10 10 10
Cable Incline Flys - 3 sets: 82kg 15 15 15
Hammie Curls - 48kg 15 15 15
Tricep Cable Pull Downs - 2 sets: 12 12
Cable Fat EZ Bar Bicep Curls - 2 sets: 12 12
21 May
Trap Bar Deadlift (not incl. bar) - 5 sets: (Warm up 40kg 5 80kg 5 100kg 3 130kg 2) 135kg 5 5 5 140kg 5 5
Seated Neutral Grip Cable Row - 3 sets: 73kg 10 10 10
60 degree seated db press - 3 sets: 28kg db 10 10 30kg 10
Lat Pull Down Mag Grip (PG) - 3 sets: 78kg 12 11 10
Lat Raises - 3 sets: 10kg db 12 12 10
Sled Pulls - 1 set: 200kg - 2 lengths of gym floor
22 May
Shoulder Press - 5 sets: 100kg 6 6 6 5 5
Seated Cable Row - 3 sets: 50kg 12 12 12
Seated Neutral Grip Narrow Row - 5 sets: (Warm up 100kg 5) 80kg 8 8 8 100kg 8 6
Lat Pull Down - 3 sets: 50kg 12 12 12
Cable Face Pulls - 3 sets: 15kg 15 15 15
Cable Cross Over Tricep Extensions - 3 sets: 8.75kg 15 15 15
Seated Db Curls - 5 sets: 12.5kg 8 8 8 6 6
Seated EZ Bar Curls (Bar +) - 3 sets: 20kg 8 7 6
23 May
Feeling really ropey today. Had zero enthusiasm and every fibre was screaming out to stay in bed and fight this cold. Had a word with myself and got the session done.
Squats - 5 sets: (Warm up 60kg 5 100kg 5 120kg 2 130kg 1) 130kg 5 5 5 5 135kg 5
Prime Leg Press - 3 sets: 122kg 12 12 12
Db Hypers - 3 sets: 16kg 12 12 12
Hammie Leg Curls - 3 sets:46kg 12 12 12
Pendulum Squats - 3 sets: 20kg 12 12 12
I’m seeing that you do mainly trap bar deads over normal deads, I’ve never actually used one before and just wanted to know if you actually feel more in the quads than a normal deadlift?
Maybe marginally. I’ll try and do some normal deads tomorrow so I can offer a more meaningful comparison. Deads has become my new focus and I’m trying to ingrain the correct movement pattern so I am definitely getting it in the PC.
The main reason I use the trap bar is an old shoulder injury. I have a tendency to overpronate and fixing myself to lift with a normal BB just ingrains that position. It is better, therefore, for me to use the trap bar and correct that postural issue.
Thanks, don’t change your training plan just for me buddy!
Spent this morning working on my normal deadlift form. Definitely getting it much more through my PC, which, by default, must mean trap bar is putting it through my quads to a greater extent. Hope that helps!
Thank you very much, I have a hard time with the conventional deadlift and although I’ve been working on form I still don’t feel like I’m involving my quads enough and using far to much lower back. I’m going to purchase a trap bar and use it as a main heavy leg exercise, so hoping I get more leg action from it.
I’m no expert and I’m really working hard on my form for conventional, but I found the biggest cue was to hinge at the hip - sounds so obvious when you say it! Also, a big change for me was ensuring that my grip was wide enough to allow me to bend my knees once the bar reached them on the way down. Those two changes have meant that I’ve taken all the pressure out of my lower back and moved the focus into my PC.
25 May
Bench - 5 sets: (Warm up 60kg 6 100kg 5 3 102.5kg 1) 102.5kg 5 5 5 5 5
Wide Grip PG Pull Down - 3 sets: 76kg 12 85kg 12 12
45 degree Db Bench - 3 sets: 32kg 10 12 12
Cable Incline Flys - 3 sets: 82kg 15 15 15
Hammie Curls - 3 sets: 55kg 15 15 15