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Old 07-14-2012, 09:58 AM   #5188
LtL
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
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She is a bit sick yes Steve. Nothing serious though we don't think.

DYNAMIC EFFORT BENCH PRESS

Stretch
Foam roll
Deep heat applied

Speed bench against double choked short super mini bands
Approx 25-30kgs at the top
Bar for 3 sets
Add bands
Bar for 3 sets
40kgs for 3 sets of 3 (3 grips)
55kgs for 3 sets of 3 (3 grips)
Working sets
70kgs for 3 sets of 3 narrow grip
70kgs for 3 sets of 3 thumbs from the smooth
70kgs for 3 sets of 3 POR grip

CGBP
Thumbs from smooth grip
80kgs x 6
95kgs x 6
105kgs x 6
115kgs x 6 +5kgs from last time

Incline dumbell bench
30kgs x 10
30kgs x 10
30kgs x 6
Overall +4 reps from last time

Neutral grip lat pulldowns
55kgs x 10
60kgs for 3 sets of 10 PB for volume I think

Dumbell hammer curls with Fat Gripz ss V bar pushdowns
15kgs x 10 per side ss 35kgs x 10
15kgs x 10 ss 35kgs x 10
15kgs x 5 per side then 5 more without Fat Gripz ss 40kgs x 10

Cable shoulder raise: front and then lateral
2plates for 2 sets of 10 per exercise

FIN

Good volume today. Used the other bench as per Faz's recommendation and I could set-up tighter although it will take some getting used to as if I don't get in the right place, my head is off the bench. Felt like I could get up higher on traps and stay there though and although there's a lip on the hooks, unrack was a lot shorter, sweeter and easier.

Pleased with every exercise today. Felt like I performed well. Now I have just killed 4 large eggs, 2 toast and a chicken breast and am gonna rest up for a big equipped squat on Monday. Have a good weekend people!

LtL
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