Jump to content
hmgs

Power to the PPL

Recommended Posts

LW-Legs 65 (steady-away)
Wednesday 24.03.21  44min. 
JR warmups. 
knee circle warmups. 100<>
320ft + BW+10plt walking lunges
4x12x15plt plyometric jump squats. 
4x12x60 T-bar (land mine) DLs.  

Jump rope: 5x60 wire rope superset with heel raises (12s)
end timed workout

Sadly, liquorice rope is dead  

X 2min JR. 
X 8x2min Cobra bag (8mm)/Dbl end bag 

X noodle with added fibreglass rod!
X 2min JR

X rope slipping 8x10ft

Share this post


Link to post
Share on other sites

LW-Push 66 (shoulders etc)  

DOUBLED WEIGHTS!

X virtual pad work?

Thursday 25.03.21 48min

3x8x30 single arm standing land mine press (focus on delt & deactivating tricep - elbows back, scoop up, pulling arm up with delt, just past parallel)
4x15x12db seated shoulder press  (focus on delt & deactivating tricep). 
Red band rear delt burn set 

4x15x12db rear delt bench raises
4x15x12db seated lat raise (focus on delt - pull)
3x20x12db lat raises
X 16x ‘Lee Priest’/french press bar unders w/rings
X 16x partial rings tricep extns.
X 16x ring tricep extns 
w/turnout at end for outer tri   
JM Blakley style black band tri rope push downs - shoulders shrugged, super slow down and up - 3x 2x 1x reps (6 total TuT: 3x1/2m, 2x1/2m & 1x1m). 
Finish with 2 rapid burn sets of 20
24x ab rollouts. 

JR:120
Tapered wrist roller: 3 sets each over & 3 under. 

End timed session.

Share this post


Link to post
Share on other sites

LW-Pull 67
Friday 26.03.21 47min  
4x15x60  T-bar rows narrow grip
3x8x20 (oly bar) bent over rear hack raises   
3x8x20 (oly bar) standing back extn. 

4x15 BW+10plt inverted ring rows 
3x15x20 oly bar drag curls + burn set with 8 reps to finish

4x12+5plt Janda partial crunches
4x12 Abs hanging knee raises 

X 2x12/16kb shovel hooks to finish. Dynamic & forceful. 
End timed workout.

Second workout didn’t happen - wine came a calling...

3x BW+10plt 3pos pull-ups (6 reps each pos) (Tactical - thumbs over bar). 

14 mins:. 
6x2min Cobra bag (8mm)/Dbl end bag 
Jump rope: 120x

Share this post


Link to post
Share on other sites

LW-Legs 68

Saturday 27.03.21  59min.
pull-push shoulder warmup
Jump rope warmup  150x
knee circle warmups 100<>
5x8x25plt jump squats. 
4x10x100 Trapbar lift
Red band one arm scap pull down 24x
2x24 Landmine ham/glute raises (bar). 
4x8 BW hamstring bench raises. 
X 1x10 (bar) & 2x10x30 good morning->sumo deadlift 
X Forearm/wrist - Thor’s hammer 24 each way. 
abs rollout x24. 
bench arm & leg raises 2x24x5plt
Ivanko super-gripper 2x12x (top n btm) 
Tapered wrist roller: 4 sets each over & 4 under

end timed workout

X 3x2min Cobra bag  (8mm)
X 4x2min double end bag. 
X 2x2min noodle slipping


X Jump rope: 240x liquorice rope


Sunday 28/03 39min

jr:150

12x 2:30 rounds alternating 3 dbl end & 3 cobra bag

jr:300

Share this post


Link to post
Share on other sites

LW-Push 69

Monday 29.03.21 48min. (Quick with some added burn sets)
Shoulder warmups 

3x12x20 single arm kneeling land mine press (focus on delt)
3x20x40 (bar+20) shoulder press 
 (focus on delt & deactivating tricep). Good pump in delts. 
Burn set red band side lat raises 

4x12x12 seated lat raise (focus on delt - pull). Burn set in the “feel” zone
Burn set red band rear delt raises
4x12x12 seated rear delt raises. 
3x12+10plt BW rear delts ring pull-aparts various angles

12x partial bench dips & 12x full. 
12x sup planche tricep push-ups 
Black band w/triceps rope; 1x20 hunched push downs followed by 1x20 o/head tri-extns 
24x ab rollouts. 
Wrist roller (up+down) 3x fwd & back 2kb. 

end timed workout 

JR : 120 immediately after

X JR: 180
X Forearm/wrist - Thor’s hammer 3 way - 24x each way  
X JR: 600

Share this post


Link to post
Share on other sites

LW-Pull 70

Tuesday 30.03.21 37min

4x12x50 T-bar rows narrow grip
4x12+10plt BW inverted ring rows. 
3x6x25 T-bar one arm rows
3x12x20 oly bar standing back extn. (Should have been 8s)

3x12x12db seated 45d curls (normal then set “outside“)

4x12 Abs leg & arm raise w/5plt
X 4x12 Hollow hold w/5plt extended overhead
4x12 Janda partial crunches (2 sets w/5plt)
JR: 120x
End timed workout. 

Share this post


Link to post
Share on other sites

Woohoo! Only £11.98 too... 
C8BF42DD-ADD9-4C1A-AFFA-A039DB00BFF2.thumb.jpeg.c0a428ed2a6b2489c3bfccb4cafdf5a6.jpeg

LW-Legs 71 (steady-away)
Wednesday 31.03.21  26min. 
JR warmups. (120x)
knee circle warmups. 60<>
X 320ft + BW+10plt walking lunges
4x12x20plt plyometric jump squats. 
4x12x60 T-bar (land mine) DLs.  

Jump rope: 5x60 wire rope superset with heel raises (12s)
end timed workout

X 2min JR. 
X 8x2min Cobra bag (8mm)/Dbl end bag 

X noodle with added fibreglass rod!
X 2min JR

X rope slipping 8x10ft

Share this post


Link to post
Share on other sites

LW-Push 72 (shoulders etc) 

X virtual pad work?

Thursday 01.04.21 106min

Work up to 3x8x30 single arm standing land mine press (focus on delt & deactivating tricep - elbows back, scoop up, pulling arm up with delt, just past parallel). 

X 4x15x12db seated shoulder press  (focus on delt & deactivating tricep). 
Red band rear delt burn set 

X 4x15x12db rear delt bench raises
X 4x15x12db seated lat raise (focus on delt - pull)
X 3x20x12db lat raises
X 16x ‘Lee Priest’/french press bar unders w/rings
X 16x partial rings tricep extns.
X 16x ring tricep extns 
w/turnout at end for outer tri   
X JM Blakley style black band tri rope push downs - shoulders shrugged, super slow down and up - 3x 2x 1x reps (6 total TuT: 3x1/2m, 2x1/2m & 1x1m). 
XFinish with 2 rapid burn sets of 20

JP inspired... (not weights though!)

Muscle up and press  
20xbar, 12x5kg, 8x10kg, 4x15kg. 
12x20kg  
12db lat raise x20  
11x 20kg  
12db lat raise x15

Close grip floor press  
24xbar, 20x5kg, 15x10kg.  
15x20kg 
15plt low incline french press 20x  
20x20kg  
12dbs low incline french press 12x  
16x25kg  
12dbs low incline french press 11x

Flat bench arms flared (guillotine style)  
24xbar, 20x2.5 (left shoulder clicking)  
16x12dbs  
12x12dbs flyes   
15x12dbs  
12x12dbs flyes (pause/stretch)


24x ab rollouts. 
JR:120
Tapered wrist roller: 4 sets each over & 4 under. 

End timed session.

Share this post


Link to post
Share on other sites

LW-Pull 73
Friday 02.04.21 51min. 
T-bar rows narrow grip
20/20, 15/30, 12/40, 2x6x60, 2x12x50

(oly bar) bent over rear hack raises
20/bar, 12/5, 6/10, 2x8x15

(oly bar) standing back extn. 
20/bar, 3x8x20

inverted ring rows  
2x12 BW

Oly bar drag curls
20/bar, 15/5, 10/10.
2x6x20, 12x15 + burn set with 8 reps to finish

Janda partial crunches. 
4x12+5plt. 
Abs hanging knee raises. 
4x12 

End timed workout.

Second workout (straight after)

X 3x BW+10plt 3pos pull-ups (6 reps each pos) (Tactical - thumbs over bar). 

22mins:. 
9x2min Cobra bag (8mm)/Mex peanut/Dbl end bag 
JR: 200x

Share this post


Link to post
Share on other sites

LW-Legs 74

Saturday 03.04.21 (9m walk & grasscut!)

Sunday 04.04.21 55min.
pull-push shoulder warmup
Jump rope warmup  120x
knee circle warmups 40<>

Jump squats.
20xBW, 12x10, 8x15, 2x8x25plt, 12x20

Trapbar lift. 
20xTBar, 12x50, 8x70, 1x6x100, 10x80

Landmine ham/glute raises
2x20 (bar). 

BW hamstring bench raises. 
4x8

abs rollout x24. 
X (chronic heartburn) bench arm & leg raises 2x24x5plt
Ivanko super-gripper 2x12x (top n btm) 
Tapered wrist roller: 4 sets each over & 4 under

end timed workout

Share this post


Link to post
Share on other sites

LW-Push 75

Monday 05.04.21 60min. (Quickish)
Shoulder warmups 

Single arm kneeling land mine press (focus on delt). 
20xBar, 8x10, 6x20, 15x15

Shoulder press  (focus on delt & deactivating tricep).

20xBar, 8x5, 6x20, 15x10

Burn set red band side lat raises 
2x12x12 seated lat raise (focus on delt - pull). Plus burn set in the “feel” zone
Burn set red band rear delt raises
2x12x12 seated rear delt raises. 
2x12 BW rear delts ring pull-aparts various angles


12x partial bench dips & 12x full. 
12x sup planche tricep push-ups 

Black band w/triceps rope; 1x20 hunched push downs followed by 1x20 o/head tri-extns 
24x ab rollouts. 
Wrist roller (up+down) 3x fwd & back 2kb. 

end timed workout 

Share this post


Link to post
Share on other sites

LW-Pull 76
Tuesday 06.04.21 29min. 
T-bar rows narrow grip
20x20, 15x30, 12x40, 2x6x60, 10x50

(oly bar) bent over rear hack raises
20xbar, 12x5, 6x10

(oly bar) standing back extn. 
20xbar, 6x20, 10x10

Inverted ring rows  
2x12 BW

Oly bar drag curls
20xbar, 15x5, 12x10, 6x20, 10x15 + burn set with 8 reps to finish

Janda partial crunches. 
4x12+5plt. 
X Abs hanging knee raises. 
4x12 

End timed workout.

Abs hanging knee raises. 
2x12 (at the park!)

 

Share this post


Link to post
Share on other sites

LW-Legs 77 (relentless)
Wednesday 07.04.21  40min. 
JR warmups. (120x)
knee circle warmups. 60<>

X 320ft BW+10plt walking lunges

Reverse lunges   
6x20x10plt (60/side)

Plyometric jump squats. 
20xBW, 15x10, 12x15, 2x10x20

T-bar (land mine) DLs.  
20x20, 15x30, 2x8x60, 12x40

Jump rope: 5x60 wire rope superset with heel raises (12s)

End timed workout

Share this post


Link to post
Share on other sites

LW-Push 78 (shoulders etc) 

Thursday 08.04.21 48min

JP inspired... (not weights though!)

Muscle up and press  
20xbar, 12x5kg, 8x10kg, 6x20kg. 
12x15kg  
12db lat raise x20  
12x15kg  
12db lat raise x20

Close grip floor press  
20xbar, 15x10kg, 12x15kg, 8x25kg
10x20kg  
Low incl. french press 12x12dbs
10x20kg  
Low incl. french press 12x12dbs

Flat bench arms flared (guillotine style)  
24xbar
20x12dbs  
12x12dbs flyes   
20x12dbs  
12x12dbs flyes (pause/stretch)


24x ab rollouts. 
X JR:120
Tapered wrist roller: 4 sets each over & 4 under. 

End timed session.

Share this post


Link to post
Share on other sites

LW-Pull 79
Friday 09.04.21 43min. 
T-bar rows narrow grip
20/20, 15/30, 12/40, 2x6x60, 2x10x50

(oly bar) bent over rear hack raises
20/bar, 12/5, 6/15, 2x8x10

(oly bar) standing back extn. 
20/bar, 3x8x20

inverted ring rows  
2x12 BW

Oly bar drag curls
20/bar, 15/5, 10/10.
2x6x20, 12x15 + burn set with 8 reps to finish

Janda partial crunches. 
4x12+5plt. 
Abs hanging knee raises. 
4x12 

End timed workout.

 

Share this post


Link to post
Share on other sites

LW-Legs 80

Saturday 10.04.21 47min.
pull-push shoulder warmup
Jump rope warmup  120x
knee circle warmups 40<>

Jump squats.
20xBW, 15x10, 8x20, 2x6x25plt, 12x15

Trapbar lift.  (High grip - right hip/proximal quad hurt)
20xTBar, 12x50, 8x70, 6x80, 10x60

Landmine ham/glute raises
2x20 (bar). 

BW hamstring bench raises. 
4x8

Abs rollout x24. 
Bench arm & leg raises 2x24x5plt
Ivanko super-gripper 2x12x (top n btm) 
Tapered wrist roller: 4 sets each over & 4 under

end timed workout

Share this post


Link to post
Share on other sites

12 rounds, basic combos, on the bags. (12x2min (20s rest))3DB62C05-85BA-4DC9-A8B2-D85B8AFAF891.thumb.jpeg.3965a82118cd224d32cb768736658608.jpeg

Hahaha, going back to percentage HR rather than HRR, otherwise it looks like I’m a lazy bugger. 

Share this post


Link to post
Share on other sites

LW-Push 81

Monday 12.04.21 59min. (Gym!)
X Shoulder warmups 

Machine shoulder press (focus on delt). 
20x20, 12x40, *8x50, 15x42.5 
*tried 60kg/side failed at 4 reps

Machine lat raises, arms straight alms pronated 

20x20, 12x30, 8x40, 15x32.5
(focus on delt - pull). X Plus burn set in the “feel” zone

Cable X rear delts
20x3.75, 12x8.75, 10x11.25, 15x8.75

Standing cable press. 
20x8.75, 12x13.75, 8x18.75, 15x11.25


JM Blakley style push downs - shoulders shrugged, super slow down and up - 13.75kg 3x 2x 1x reps (6 total TuT: 3x1/2m, 2x1/2m & 1x1m). 
Overhead extensions. 
20x8.75, 12x13.75, 8x18.75, 15x11.25
Finish with rapid burn set of 20x8.75 tricep push downs 

cable crunches 3x12x36.25

end timed workout. 
 

Home: 9 rounds on bags, with JRx40 between. 

X 24x ab rollouts. 
X Wrist roller (up+down) 3x fwd & back 2kb. 

 

Share this post


Link to post
Share on other sites

LW-Pull 82
Tuesday 13.04.21 44min. 
T-bar rows narrow grip
20x20, 15x30, 12x40, 2x6x60, 10x50

(oly bar) bent over rear hack raises
20xbar, 6x10, 10x5

(oly bar) standing back extn. 
20xbar, 6x20, 12x10

Inverted ring rows  
2x12 BW

Oly bar drag curls
20xbar, 15x5, 10x15, 6x20, 12x10 + burn set with 8 reps to finish

Janda partial crunches. 
4x12+5plt. 
X Abs hanging knee raises. 
4x12 

End timed workout.

Share this post


Link to post
Share on other sites

Legs 83

Wednesday 14.04.21 55min. 
Toe Press 3 sets
6-9, 9-12, 12-15. 
6x125, 9x105, 12x85

Seated Calf raise 3 sets
6-9, 9-12, 12-15. 
6x55, 12x45, 12x35

Calf Stretch(60 to 90 secs) – With toes elevated and heels pointed down, feel the stretch along the calf (90s)

Leg Extension 2x12-15
Double drop set on last. 
12x65, 12x65(55,45)

Narrow Leg Press 2x12-15. 
12x120, 12x120

Hack Squat (48kg sled) 2x12-15
Triple drop set on last. 
12x45, 12x45(4/40, 6/35, 8/30)

End timed workout

 Assisted pull-up. 
12xBW, 12x-12, 8x-24, 6x-36 (with slow negs & hold on last set)

Home: 9 rounds on bags, with JRx20-30 between. 

Share this post


Link to post
Share on other sites

Push 84

Thursday 15.04.21 43min

JP inspired...

Oly bar muscle up and press  
20xbar, 12x5kg, 8x10kg, 6x20kg. 
12x15kg  
12db lat raise x20  
12x15kg  
12db lat raise x20

Close grip floor press  
20xbar, 15x10kg, 12x15kg, 8x25kg
10x20kg  
X Low incl. french press 12x12dbs
10x20kg  
X Low incl. french press 12x12dbs

Flat bench arms flared (guillotine style)  
24xbar
20x12dbs  
12x12dbs flyes   
20x12dbs  
12x12dbs flyes (pause/stretch)


24x ab rollouts. 
JR:120
Tapered wrist roller: 4 sets each over & 4 under. 

End timed session.

Share this post


Link to post
Share on other sites

Pull 85

Gym Friday 16.04.21 46min. 
Lat Pulldown
3 sets
6-9 reps, 9-12 reps, 12-15 reps Double drop set on last. 
6x75 9x61 12x49.5

Machine Row
6-9 reps, 9-12 reps, 12-15 reps Double drop set on last. 
6x70  9x56 12x45.5

Assisted Chin
Rest Pause 4 failure points - - Aim 15 reps 1st set

Lat Stretch
(60 to 90 secs) - Hang from the chin bar. 

High Cable Rear Delt with Cuffs
Rest Pause 4 failure points - Aim 15 reps 1st set (8kg)

Preacher Curl
Rest Pause 3 failure points - Aim 15 reps 1st set (40kg)

Cable Curl
Rest Pause 3 failure points - Aim 15 reps 1st set (18.75)

Bicep Stretch
(60 to 90 sec) – Put your hand behind you on a barbell and lower you hips so you feel the stretch through your shoulders and arms

Rope Crunch
3 sets 12-15 reps (33kg)

Ab Stretch
(60 to 90 sec) – You can do this by laying on your stomach and pushing you torso up with your hands or holding the cable and stretching up.

Share this post


Link to post
Share on other sites

Legs 86

Saturday  17.04.21 47min. 
Toe Press 3 sets
6-9, 9-12, 12-15. 
6x125, 10x105, 13x85

Seated Calf raise 3 sets
6-9, 9-12, 12-15. 
7x55, 9x45, 12x35

Calf Stretch(60 to 90 secs) – With toes elevated and heels pointed down, feel the stretch along the calf (90s)

Leg Extension 2x12-15
Double drop set on last. 
13x65, 12x65(6x55,8x45)

Narrow Leg Press 2x12-15. 
13x120, 13x120

Hack Squat (48kg sled) 2x12-15
Triple drop set on last. 
13x45, 13x45(4/40, 6/35, 8/30)

End timed workout

Share this post


Link to post
Share on other sites

19.04.21 93min. 

Monday Rotation 1: Push+Quads. 
Crucifix Cable Lateral
Rest Pause – Aim 15 reps 1st set. 
6.25kg 15 (13 13)

High Incline Press unilateral 
Rest Pause – Aim 15 reps 1st set. 
2x30kg 15 (9 6)

Decline Hammer Press unilateral 
2 sets, 12-15 reps Double Drop on 2nd set. 
2x22.5 12 12 (10x17.5  8x12.5)

Assisted Dip
Rest Pause 4 failure points – Aim 15 reps 1st set. 
15bw 15bw (8bw [email protected])

Chest Stretch
(60 to 90 sec) – Fly on a flat bench, hold dumbbells in each hand and feel the weight stretch through your pecs. 
10plts (shook like the proverbial!)

Lying Cuff Lateral (row machine)
Rest Pause, 4 failure points - Aim 15 reps 1st set. 
([email protected]) [email protected] (8 8 7 6)

Shoulder Stretch
(60 to 90 sec) – Hold a D handle on the cable and twist round so it is behind your back and stretching through the delt. 

Dumbbell Skull Crushers
Rest Pause, 4 failure points - - Aim 15 reps 1st set. 
12dbs 15 (12 12 12 12)

Tricep Stretch
(60 to 90 secs) – With dumbbells or cable hold, let the weight stretch the tricep overhead. 
 20db. (use rope/cable if poss)

Toes Press
3 sets, 6-9 reps, 9-12 reps, 12-15 reps Triple drop set on last. 
6x125, 10x105, 14x85

Calf Stretch
(60 to 90 secs) – With toes elevated and heels pointed down, feel the stretch along the calf

Leg Extension
2 sets, 12-15 reps
Double drop set on last. 
14x65, 14x65 (10x55,8x45)

Hack Squat (48kg sled) 2x12-15
14x45, 14x45

Sissy Squat to db 
BW 2 sets 12-15 reps

Quad Stretch
(60 to 90 secs) – Standing leg hold with your knees together and hips pushed through

Calf Raise
3sets, 6-9reps, 9-12reps, 12-15reps. 
7x55, 9x45, 12x35

Bench Leg Raise x30

Adductor cable rest pause. 
8.25kg 15 (12 8)

End timed workout

Home - ten rounds on Cobra bag, in the sun. 
Second Covid jab at 5:30pm - no probs. 

Share this post


Link to post
Share on other sites

21.04.21 78min.
Wednesday Rotation 1 - Hams + Back. 
Lying Ham Curl
Rest Pause 4 failure points - Aim 15 reps 1st set. 
15x36 (8 7 6 6)

Stiff Leg Deadlift
4 sets 6 reps, 8 reps, 10 reps, 12 reps.  
45 40 35 30

Cable Adductor
3 sets 6-9 reps, 9-12 reps, 12-15 reps. 
9x11 12x8 20x6

Hamstring/Glutes Stretch
(60 to 90 secs) – Sit on the floor with your legs in front and lean forward to your toes as far as you can, or do this standing, reaching down to your toes. 

Toe press
Rest Pause 3 failure points - Aim 15 reps 1st set. 
19x80kg 12 10 10  

Seated Calf Raise
Rest Pause 3 failure points - Aim 15 reps 1st set. 
15x30kg 11 11 8

Calf Stretch
(60 to 90 secs) – With toes elevated and heels pointed down, feel the stretch along the calf. 

Lat Pulldown
3 sets 6-9 reps, 9-12 reps, 12-15 reps Double drop set on last. 
7x75 10x61 13x49.5 (8x42.5 12x35.5)

Machine Row
3 sets 6-9 reps, 9-12 reps, 12-15 reps Double drop set on last. 
9x63 10x56 14x49

Assisted Chin
Rest Pause 4 failure points - Aim 15 reps 1st set. 
15 12 10 6-12 6-19 4-26

X Lat Stretch
(60 to 90 secs) - Hang from the chin bar, using straps so your grip doesn’t give out, add weight if needed, or hang from a lat pull machine. 

High Cable Rear Delt with Cuffs
Rest Pause 4 failure points - Aim 15 reps 1st set. (8kg)
15(top) Head height - 15 12 12 8

Preacher Curl
Rest Pause 3 failure points - Aim 15 reps 1st set. (40kg). 
15 12 3 2


Machine Curl
Rest Pause 3 failure points - Aim 15 reps 1st set. 
12x50 (8 6 6)

Bicep Stretch
(60 to 90 sec) – Put your hand behind you on a barbell and lower you hips so you feel the stretch through your shoulders and arms

Rope Crunch
3 sets 12-15 reps. 
3x12x33

X Ab Stretch
(60 to 90 sec) – You can do this by laying on your stomach and pushing you torso up with your hands or holding the cable and stretching up.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

×