Yesterdays session

1 arm standing push press dumbbell press (each side)
20 x 8
30 x 8
40 x 7 x 3

Strict military press
50 x 5
60 x 5
70 x 5
80 x 5 x 2

Seated pin shoulder press (pins set around chin level)
60 x 8
80 x 5
100 x 5
120 x 3 x 2

Chins
bw x 10
10 x 5
15 x 5
20 x 5
25 x 5

Dumbbell rock n rollas
18 x 15
22 x 15 x 3

strong stuff mate!

Todays session

Box squats
60 x 10
80 x 8
100 x 5
140 x 5
180 x 5 x 2

Front squats to a very low box (~12 inches going to decrease this each week) touch and go
60 x 10
100 x 10 x 3
(decided to do these as I want to increase my flexibilty and start to squat really low).

Box step ups
50 x 10
60 x 8
80 x 5 x 3

Glute ham raises
bw x 8 x 3

Leg raises
bw x 15 x 4

Done

cleaver wrote:strong stuff mate!

Cheers mate

Tonights session

Bench
warm up
60 x 8
80 x 5
100 x 5
120 x 5
130 x 3
140 x 2

Close grip rack lock outs
130 x 5 x 5

Pull ups
bw x 8
10 x 5
20 x 5 x 2

Incline dumbbell press
40 x 12 x 3

Dumbbell rock and rolls
22 x 12 x 3

Face pulls
3 sets 15 reps

Bench is looking good.

Was 140kg a 2RM or more in the tank?

Alex wrote:Bench is looking good.

Was 140kg a 2RM or more in the tank?

Cheers mate that was pretty much 2RM I was a little tired today so i reckon there was a bit more in the tank but not much. Bench has really come along lately been doing rack lockouts and using chains which are really helping with triceps strength.

Getting used to the extra weight makes a big difference. I find if I've not made heavy 1-3RM lifts for a while then they tend to drop lower than they should be compared to sitting in the 8 rep range.

Alex wrote:Getting used to the extra weight makes a big difference. I find if I've not made heavy 1-3RM lifts for a while then they tend to drop lower than they should be compared to sitting in the 8 rep range.

I completely agree with you i always find after benching with a shirt doing 180 to boards benching raw always feels lightish in comparison.

Not posted in ages as i've been mega busy. But now i'm sorted again (well at least for the time being) and I have my eyes set on doing a u105kg strongman comp, when and where I don't know yet but thats the plan.

Mondays session
Seated dumbbell press
warm up
30 x 8
40 x 5
44 x 5
48 x 3
50 x 3 (pb)

Pull ups
bw x 10
10 x 5
20 x 5
25 x 5 x 3

Close grip bench (pins set 5 inches above chest)
60 x 8
80 x 5
100 x 5
120 x 5
140 x 5

dumbbell rock an rollas
16 x 15
18 x 10
20 x 10
22 x 8

Face pulls
3 sets

Wednesdays session

Deadlift (conventional)
60 x 8
100 x 5
120 x 3
140 x 3
160 x 3
180 x 3
200 x 3
220 x 3

Front squat
60 x 8
80 x 5
100 x 5
120 x 5
140 x 5

Good mornings
40 x 10
60 x 8
80 x 8 x 3

Leg press
100 x 20
200 x 10
300 x 10 x 3

Various ab work

Tonights session
Bench
warm up
60 x 8
80 x 5
100 x 5
120 x 5
140 x 3
150 x 3

Lat pull down
full stack x 12 x 4

Floor pres
100 x 5
120 x 5 x 3

Incline dumbbells
44 x 12 x 3

Face pulls
4 sets 15 reps

Dips
bw x 7
10 x 7
20 x 7
30 x 7
40 x 7

Done

Love the workouts. WHat kinda weight are you mae?

Cheers I'm 94kg mate. So I have a good 10kg to gain for the u 105kg catagory.

Mondays session
Push press
40 x 8
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
110 x 3

Chins
bw x 8
10 x 5
20 x 5
25 x 5 x 2

Dumbbell press
40 x 10 x 4

Yates row
60 x 10
80 x 8
100 x 5
120 x 5 x 2

Dips
bw x 20
20 x 5 x 5

Barbell curl
60 x 8 x 3

Rope face pulls
3 sets

Wednesdays session

Deadlifts
60 x 5
100 x 5
140 x 3
180 x 3
200 x 3
220 x 3

Deadlift standing on blocks (double overhand grip)
100 x 10
120 x 10
140 x 8 x 2

Good mornings
60 x 10
80 x 5 x 3

Power shrugs
60 x 10
100 x 10
140 x 10 x 2

Hack squat
3 plates a side 4 sets 8 reps

Hanging leg raises

Rope ab crunches

Fridays session
Bench
Warm up with bar
60 x 10
80 x 5
100 x 5
120 x 5
140 x 3
158 x 3- Boom can't quite believe I managed to bench that well chuffed.

Pull ups
bw x 8
20 x 5 x 3

Incline
60 x 10
100 x 10 x 3

Dips
bw x 10
band dips x 5 x 5
not sure what bands they were but I really like these.

Rock n rollas
18 x 12 x 3

Press downs
full stack x 12 x 4

bench press..... WTF thats silly progress from when last saw you!!!!!! BOOOOOOOOOM

Flash Sketcha wrote:bench press..... WTF thats silly progress from when last saw you!!!!!! BOOOOOOOOOM

I've just been going for it with benching mate. Its all about bench and dead lift at the moment. Not done any proper squatting for a while. Just trying to get hench lol.

Tuesdays session

Bench
Warm up
60 x 10
80 x 10
100 x 10
120 x 5
140 x 3
150 x 3

Pul ups
bw x 10
10 x 5
15 x 5 x 3

Bench plus bands (all 2 second pause at bottom)
60 x 5
80 x 5
100 x 3 x 2

Yates rows
60 x 10
100 x 10 x 3

Dumbbell rock n rollas
16 x 15
18 x 10
20 x 8

Push downs
3 sets 12 reps

Some nice benching there you be hunk you

Gym-pig wrote:Some nice benching there you be hunk you

Thanks babes . I'm becoming a bench whore of late.

Mondays session

Bench
warm up
60 x 10
80 x 10
100 x 10
120 x 5
140 x 3 x 3

Chins
bw x 8
10 x 8 x 3

Incline 100 x 8 x 5

Rock n rollas
18 x 12 x 4

Push downs
stack x 15 x 3

Face pulls
3 sets

Wednesdays session
1 arm dumbbell push press
25 x 10
30 x 5
35 x 5
40 x 3
45 x 2
50 x 2
55- fail nearly had it will get it next week then on to the 60's .

Deadlift
70 x 5
100 x 5
130 x 3
170 x 3
200 x 1

Dips
bw x 20 x

Crusifix holds
15kg a side 30 seconds x 2

Tonights session

high bar box squats
60 x 10
80 x 8
100 x 8
120 x 5
140 x 5
160 x 5
180 x 3
200 x 3
210 x 3

Strange squat machine thing
several sets using various reps. can't give much more detail than that .

Hanging leg raises
bw x 20 x 3

Good mornings
60 x 10 x 3

did some grip work with some captain of crush gripper things to finish off with.

Mondays session

Bench
warm up
60 x 8
80 x 5
100 x 5
120 x 5
140 x 5 x 3

Incline dumbbell
30 x 12
40 x 10
50 x 6
50 x 6

Hammer machine rows
4 sets 8-12 reps

Upright rows
40 x 12
50 x 10 x 3

Rock n rollas
18 x 10
20 x 8
22 x 8 x 2

Tricep push down
ful stack x 15 x 4

Done