I’ll be updating my workout logs once a week from now on. So if you’re into this kind of stuff, drop by and look for the posts titled RD Under The Bar.

I’ve committed to a powerlifting comp June 29 so I am going to be working my arse off until then to see how I go and working in closely with the Essendon Football Club’s Peptides Program (EFCPP).

This Week In RD’s Gym

I’ve committed to a powerlifting comp June 29 so I am going to be working my arse off until then to see how I go and working in closely with the Essendon Football Club’s Peptides Program (EFCPP). I’ll also be taking Creatine, Testogen RX, caffeine, low carb protein powders, Pure Blonde Beer and anything else I can find to help my recovery in lieu of sleep (I average 4 hours sleep per night).

I had a great time at the Digital Parent’s Conference last week but it meant I missed five days in total of training, which is not great. The only workout I could fit in came unexpectedly during the Gala Night when I had to lift the buxom Fast Lane Dad above my shoulders for The Harlem Shake (see vid at the bottom of this post.)
Here’s what I’ve been up to in the gym this week. Feel free to let me know about your week in the gym, or on the track, or in the pool in the comments below.

squatpinsSunday 24 March

Squat lock outs – 12 sets of triples working to 240kg. Then singles at 260kg and 280kg.
Light Overhead Press – 4 sets @ 40KG x 8
Pushdowns – 4 sets @ 30kg x 8
Calf Raises (with SS Bar off rack pins) – 5 sets @ 110kg

Tuesday 26 March

  1. Skull Crushers – 4 sets @40kg x 5, 8, 10, 8
    Glute Ham Raise (one chain around neck) – 3 sets x 10
    Leg raises off Swiss Ball (3 chains) 3 sets x 10

Wednesday 27 March

Behind The Neck Push Presses – bar x 10, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 3, 70kg x 3, 80kg x 1, 85kg x1
Weighted Dips – 4 sets @ 15kg x 6
Cheat Curls – 40kg x 8, 50kg x5, 50kg x 5
Hammer Curls – 3 sets with 20kg Dumbells x 8
Neck harness – 3 sets @ 10kg x 10

Thursday 28 March

Sumo Deadlift Warm up with triples to 200kg. 7 sets @200kg 1, 1 set @ 210kg 1, 2 sets @ 210kg 1.
Pendlay Rows 5 sets @ 100kg x 5

Shoulder Prehab
Leg Raises To Chin-up Bar
Tick-Tocks

*I have modelled my workouts on the structure of Jamie Lewis’s routines featured in his great powerlifting e-books. To purchase copies visit his website Chaos And Pain (WARNING: his website is NSFW and may offend.)