Phil Horwood :  Powerlifter (primarily)and competes in the A/BPU, currently as a multi-ply lifter. 

New Programme started Oct 14th

Day 1
A. Box Jumps with approach step:
54jumps to a 24” box, 16 jumps to a 39” box
B. Ab wheel Roll outs – 4 x 10 reps
C. Reverse Hypers (strap) – 4 x 15 reps @ 150kg
(part of a weekly reverse hyper target)
D. Buffalo Bar Speed Squats plus Heavy blue and purple bands
Low box – 3 x 3 @ 132.5kg
Regular Box – 10 x 2 @ 157.5kg
E. 1 block pulls (2 1/4 “ block) – Trebles at 70/110/150/190/230/250/270kg
F. Romanian Deadlifts with 50kg chain – 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 5, 160kg x 10
G. Bench rows  with Swiss bar – 5 x 10 @ 90kg
(part of a weekly bench row target)
H. 45º Back Extensions – 25kg plate 2 x 10 reps, 1 x 20 reps
  • Lots of pluses from the training session. Back was a little tight and struggled to get into a good start position on the block pulls. Will be focussing on freeing up the back prior to next weeks session.
  • Box squats started a little slower than I would have liked but after a few sets I got the speed up to where I wanted it.
  • Grip struggled on the RDLs as have previously been doing them on a different session where the grip wasn’t pre-fatigued. I ended up having to use straps on the last set. This meant I could not get my back quite as tight. Need a little more practice with the straps.
  • Progress with the box jumps as didn’t have any knee pain performing them at all so hopefully should be able to start progressing with these again.