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Old 06-14-2012, 07:53 AM   #17
Hazzard
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Join Date: Aug 2011
Posts: 2,521
Training Type: Powerlifting
Fav Exercise: Squat
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12/06/12

Bench Press
20x15
30x8
40x8 - 3-board
50x8 - 3-board and slingshot
60x8 - 3-board and slingshot
75x8 - 3-board and slingshot
60x3 - 2-board and slingshot > 60x3 - slingshot
60x20 - slingshot
70x20 - slingshot
80x8 - slingshot

Nice to get back under the bar again, even if the weights I was lifting were kind of pathetic. Slingshot definitely helped a lot and took away the slight tightness in my shoulder when I reached around 40kg. All the reps on the boards were paused so when I decided to take them away I worked a lot faster and it actually felt a lot better. Still, nothing amazing, but glad my shoulder can handle shifting the weight now.

One-Arm DB Chest Press
22x15
34x12
42x12
47.5x8
52x6

Nothing amazing here really, should've done better, but I got a nice core workout!

One-Arm Hammer Strength Overhead Press
15x12
25x8
35x6
41.25x4
45x3
45x3
45x4

Did these using the hammer strength (or similar brand) seated chest press. I think they're a pretty cool way of doing single arm overhead work without the faff of a dumbbell. Although one thing I've noticed doing these is that I forget I'm only working with one side when plating up - a 2.5kg plate is automatically 5kg due to its use on a barbell or plate-loaded machine or whatever! Not so when you can only use one arm...

Rope Cable Pull-Down
30x12
35x8
30x10
35x6
30x8
25x10
20x11

Nice and strict tricep work to finish with. That's a standard pressing session for me now, can't wait till I can start doing it properly again.

13/06/12

Al-Parallel Cambered Bar Box Squat
20x10
60x5x2 sets
100x3x2 sets
140x3
180x3
210x3
235x3
250x3
260x3

Nice. Pleased with that last set as when I did these at this height with a straight bar I hit a tough 275 single, so tripling only 15kg less with the funky bar isn't too bad.

Chest-Supported Rows
Star Wars Handles (independently rotating handles that remind me of what they use to steer with in ships in sci-fi films!)
40x12
80x12
100x10
100x9
100x8
Wide-Grip Handles
80x12
80x12

I was supposed to do some curls after this, but I was feeling pretty tired after not sleeping very well the previous night. Still, squats went well and rows were... row-y.
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