Week 6 training for WSM

Things are going really well with my training right now. I am feeling stronger than ever.

Monday

Squats:
- 70kg x 10
- 120kg x 5
- 170kg x 5
- 220kg x 3
- 260kg x 3
- 300kg x 3
- 320kg x 3
Leg assistance
Leg curl 3 sets of 12
Leg extension 3sets of 12
Abs
20mins arc trainer
Stretching

Tuesday

Push press
60kg x 10
100kg x 10
140kg x 5
160kg x 3
170kg x 3
Power plate squats 3sets of 30secs
Over head squats 3 sets of 3 not heavy, just for helping my mobility of my shoulders and upper body.
Walking lunges 30metres holding kettle bells 3sets
One arm over head lunge 4sets 15metres
Front squat with kettle bells attached to bands (sounds strange but it’s a core exercise so not huge weights but its tough on the midsection) 10sets of 3reps
One arm bottom up kettle bell bench press 5sets of 5reps each arm.
Arc trainer 30secs over 150rpm 30secs over 90rpm x 6
Stretching.

Thursday

Deadlifts
70kg x 8
120kg x 5
170kg x 5
220kg x 3
270kg x 3
310kg x 2
350kg x 2
380kg x 2
6x chins 6 x 50kg dumbbell press 10 x burpee’s 3sets all wearing the weighted vest
Axle clean and press 70kg x 8reps then 3 min standing climb on the x-bike x 3sets. Again all with the weighted vest.
Stretching.

Saturday

There was a grip contest going on in my gym today so I acted as a pace setter for a training partner of mine on the 2hand pinch (test of thumb and finger strength) I went up to 116.4kg for a successful lift which would have been a world record if I had entered the contest. Nice to know my grip is strong right now though. After this I got down to business.
Today I started with Axle press
70kg x 5
110kg x 3
140kg x 3
160kg x 3
180kg x 1 (this was a personal best in this lift)
140kg x 10
After this I did atlas stones. Ran through a set of 5stones from 100 to 170 kg.
I also did some light farmers walk runs but as it was raining I didn’t push these that hard.

Another strong week. Getting close now.

Loz

Explosive Nutrition are proud to sponsor World's Strongest Man contender Laurence Shahlaei.