Max Effort - Incline Bench

 [Incline Bench Max Effort  ]

Incline Bench

Warmup set : Bar x 5 , 40kgs x 5 60kgs x 3 80kgs x 1

Workout sets : 90kgs x 1 95kgs x 1 100kgs x 1 105kgs x 1 110kgs x 1 (PR)

Notes : Used close grip / incline n#2 / 13-24 ( jhook/spotter bars)

DB Single Overhead Tricep Extension

Workout set : 10kgs x2x15 13kgs x 10 15kgs x 10 9kgs x 20

Notes : Last set was until 1rep shy of failure 

Kroc Row

Workout set : 34kgs x2x15 38kgs x 2x15

Notes :

Zombie Jesus Touchdown

Workout set : 2kgs - Thumbs up 2x10 - Thumbs down 2x10

Notes : Shoulder Rehab

HAIR

Im not your daddy im your grandpa

NEW VID

---------------- OLD VID ----------------

Max Effort - Deadlift

Max Effort - Deadlift

Deadlift 25 April from William Hodgman on Vimeo.

Conventional Deadlift

Warmup set : 60kgs x 5 100kgs x 4 130kgs x 3 185kgs x 2

Workout sets : 225kgs x 1 230kgs x 1

Notes : I think I could have gotten at least 235-240kgs if the bar wasnt so crap and made in china . The bar started to bend like crazy

Glute Ham Raise

Workout set : BW x 10 , 10 , 10 , 6

Notes :BW stands for body weight 

Olympic Squat

Workout set : 60kgs x 10 , 10 , 10 , 10

Notes : High Bar oly squat with a close stance .

Conditioning
8 hill sprints

Dave tate : Human potential and steroids

Dad follow this :

 Hey heres the program you will follow until I get back home......

Lower Body Max Effort

Untitled from William Hodgman on Vimeo.

Like my remix.....owwwww

Squat Max Effort (box squat touch and go )  :
Warmup:
105 kgs x 5  (50% of 1RM)
125 kgs x 3  (60%)
145 kgs x 2  (70%)
165 kgs x 1  (80%)
Workout :
190 kgs x 1  (90%) x 5 sets x 1 rep


Goodmornings
100kgs x 5set x 5reps


Incline Situps #2 : 10kgs behind head
8 , 8 , 6


Conditioning
8 Hill Sprints

Dynamic Effort -Upper Body 50%

Dynamic Effort -Upper Body 50%

Dynamic Effort -Upper Body 50%

59kgs x 10sets x 3 reps 

Grips : Close , Med , Competition

Incline DB Rows #2

30kgs x 8,8 35kgs x 6,6

Lying DB extensions

15kgs x 8 , 18kgs x 6,6,6

YTW's 10 each letter x 3 sets

-Massive 2kgs

Dynamic Effort -Lower Body 50%

Dynamic Effort Squats

Dynamic Effort Squats (50% of 1rm)

Warmup : Bar x 5,3 60kgs x 5,3 80kgs x 3,1 100kgs x 1 

Workout : 105kgs x 10sets x 2 reps - 30sec-45sec rest periods

Glute/Hamstring Dominant  Hyper Extension #6 : 10kgs behind head

- 5 , 5 , 5 , 5 , 5

Note: Glute/Hamstring Dominant Hyper Extension means that rather than using all of my lower posterior chain , I just concentrated on making my glute/hamstrings do all the work by contracting them as hard as possible.

Incline Situps #2 :10kgs behind head

- 6 , 5 , 5

Conditioning 

7 Hill Sprints

Max Effort Upper Body -Close Grip Bench

Max Effort Upper Body -Close Grip Bench 

Close Grip Bench

Warmup: 50kgs x 5 60kgs x 3 70kgs x 2 80kgs x 1

Workout: 90kgs x 1 100kgs x 1 105kgs x 1 110kgs x 1 115kgs x 1

DB Incline Row

25kgs x4x10 , 1x6

Lying DB Extension

10kgs x4x10 , 1x8

Bradford Press

40kgs x4x5

ME Squat

ME Squat

HEY ALEX THOUGHT ID JUST SQUAT WHAT YOU DEADLIFT AND THEN A BIT MORE !

200KGS ? PSSHHH ....FIGHT ME NIGGA 

Had to add music video in top of my video to get rid of youtubes stupid copyright laws

Squat

Warmup: 100kgs x 5 120kgs x 3 140kgs x 3 

Workout: 180kgs x 1 190kgs x 1 210kgs x 1

Goodmorning

60kgs x 5 x 10 

Note: Concentrated on using more hammies and glutes

Situps : Weight behind head (10kgs) 

10 , 10 , 10

Conditioning
7 Hill Sprints

531 squat week 3

531 Squat week 3 

Squat

Warmup: Bar x2,1,1,3 60kgs x 5 100kgs x 5 120kgs x 1,1,1

Workout: 150kgs x 5 168kgs x 3 188kgs x 5

Note :  During last set of squats , my head started to look down . This caused my chest to go forward . Need to focus on a point just above head before squatting and look at the point through the whole movement . This should keep the head up and chest back throughout the lift . Also at the bottom of the lift Im not driving my head back and into the bar . Because Im not doing this , this also makes me lean forward . By driving my head into the the bar , this forces me to go straight up rather than in a curved motion

Goodmorning

60kgs x 2x10 , 80kgs x 2x10 , 100kgs x 8 

Note: On the vid it says 100kgs x 10 , its a typo . Its suppose to be 8

Situps with 10kgs behind head

10 10 8 

Conditioning

6 Hill Sprints