So I have come to the end of my 11 week training program.  Well actually, it is more like 12 – 13 weeks as I have had to miss a few sessions due to either work or weekend commitments.  As a result of this, rather than push on to the following weeks prescribed training program without completing specific workout sessions, I have made sure that I have completed it before moving onto the next session.  Whilst I am sure I have not adhered to the programming or advice 100%, I certainly feel as though I have gained a lot of knowledge and understanding about my body, what I can push it to and also how I may improve my programming next time around.

For those of you who would like to review my exercise program.  please click here to read it.

If you are interested in reading more about the Performance Training Centre, please click here.


Did My Training Program Change At All?

The program did end up varying slightly from the original as I progressed throughout the weeks.

Monday – Squat Day

  1. Box Squat – As prescribed in the program
  2. Front Squat – Generally 3-4 sets 8 – 10 reps.  I did change this up for a few weeks and worked on heavier sets of 5 reps.
  3. Single Leg Work – Either split squat, reverse lunge, step up.  Generally 3 sets 10 reps
  4. Leg Press – I only started adding in Leg Press over the next 3- 4 weeks and worked on 3 sets 10-15 reps
  5. Core – Typically hanging leg raises.

Tuesday or Wednesday – Conditioning Day

This workout was a mixed bag.  I initially started out as prescribed in the program.  However it ended up evolving to the following:

  1. Powerband Shoulder Complex 2 sets 10 reps
  2. Barbell Shoulder Press – 3-6 sets 5-8 reps
  3. Chin Ups or Single Arm Cable Row 3 sets 10 reps
  4. Occasional Biceps (DB curl) or Triceps (rope push down) 3 sets 10 reps
  5. Face pulls 3* 10 reps
  6. Core – Cable Woodchop

I found that as my program progressed I was able to start performing overhead pressing movements.  I have had ongoing issues with my shoulders with regards to discomfort when pressing overhead for sometime.  I suspect the increased mobility work and also back work has helped a lot with regards to letting my press overhead.

Thursday – Deadlift Day

Thursday AM has generally been deadlift day.  Thursday out of all of the days was probably modified the most due to the time it was taking to complete the workout.  I initially started out as prescribed, however I was needing to get in and out of the gym at around an hour 15 minutes.  So therefore the program was modified to:

  1. Deadlift – Sumo Stance – As prescribed in the program
  2. Rack Pulls 4* 8 – 10
  3. Good morning 3* 10 – This was cut out in the last 2-3 weeks
  4. Glute Ham Raise 4* 10-15 reps
  5. Back Extension 3* 10

Saturday – Chest Day

Saturday’s workout program also slightly changed throughout the program.  The following outline is an example of most Saturdays.

  1. Bench Press – As prescribed in original program
  2. Close Grip Bench Press 3-4 sets 8 – 10 reps
  3. BB or DB Floor Press 3*10 reps
  4. Chin Ups 3-4 sets Max
  5. Horizontal Pull – Either BB in Torsonator, Chest Supported Row, Cable Seated Row 3-4 Sets 8-10 reps
  6. Vertical Pull – Lat Pull Down version 3-4 sets 8-10 reps


What Have I Learnt From This Program

  1. Train with a partner.  Big thanks to Yujin Lim for being my Monday morning training partner.  Big thanks to all the Sat morning guys for bench days.  Without these guys help with regards to technique assessment, motivation, competition etc.  I don’t think I would have progressed so well.
  2. Sleep & Nutrition are key.  Working as an Osteopath requires quite a lot of physical and mental energy.  Therefore I realised that eating well and eating enough, maintaining adequate levels of hydration were the key.  On days where my sleep was poor before a workout or when I felt tired towards the end of the week, these workouts were much harder.
  3. Avoid overtraining.  I initially planned to conduct some High Intensity Interval training and regular swimming throughout the program.  Whilst I still ran 2-3 times per week.  I changed it to more of a jog and the hours were adapted to allow for better sleeping patterns.
  4. Choose a goal that you think you can reach, but will also challenge you.  As I had never done a 1RM for a squat or deadlift.  I ended up taking a guess on both of these.
  5. Take the required break between sets.  Generally I would say I have a good ability to recover quickly and push onto the next set.  On 2 occasions I felt that I had maxed out and as a result didn’t complete the set properly.  I suspect this was due to only taking 2-3 minutes rest.  What I realised was that I needed to take 5-7 minutes to recover and be more fresh or the next set.

Did I Reach My Goals?

So today was Squat day and the last week of the program.  I actually ended up hitting my target last week which was 135kg.  I ended up box squatting to 145kg.  So I decided to challenge myself today and hit 150kg.  I actually ended up managing to 155kg.  So I was pumped about that.   I have posted some videos below.

150kg Box Squat

155kg Box Squat

Thursday I am aiming to hit 165kg in the deadlift and 125kg on the bench press.  Last week I hit 157.5kg on the deadlift and 122.5kg on the bench and this felt good.  So who knows.  If all feels good.  I may push to hit a PR slightly higher than these original goals listed.  I will be sure to fill you in on how things go.

Osteopath Heath Williams is owner and director of Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading Osteopathy Clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

%d bloggers like this: