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Old 12-04-2013, 10:43 AM   #1621
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Ya, really thought it was to depth
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Old 12-04-2013, 04:12 PM   #1622
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Squats keep looking stronger.
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Old 12-04-2013, 04:12 PM   #1623
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Thanks Steve. Looking to stay healthy and build on this foundation.
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Old 12-04-2013, 06:09 PM   #1624
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That's some epic work fella!
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Old 12-06-2013, 06:03 PM   #1625
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Quote:
Originally Posted by TomGJD View Post
That's some epic work fella!
Thanks buddy.

Bench Press - Week 1

Foam roll and light stretch but felt pretty fresh so kept it to a minimum

Bench press
Bar x lots
60kgs x 8
80kgs x 8
100kgs x 5
120kgs x 4 with extra long pause on last rep
Add 3 board
140kgs x 3
152.5kgs x 3
160kgs x 3
167.5kgs (369lbs) x 3 PB

Paused bench (no boards)
100kgs for 3 sets of 5

Superset with

Incline dumbell press
36kgs for 2 sets of 8
32kgs x 5 (dead triceps)

Super mini tricep pushdowns
3 sets of 30

Superset with

Hammer curls
15kgs for 2 sets of 15 and 1 set of 10

Really pleased with tonight. Top set of board presses was a PB and there was definitely more in the tank. Assistance was harder than expected. Luckily I was conservative with my weight choices. Triceps were so fried though that I barely made reps on the last set of pauses with 220lbs and then failed the incline despite lighter weights. I did the 8 reps but the last 3 were half presses. Finished with some arm work and called it a day. Looks like I've got some great carryover from the equipped work. Improving raw lockout will definitely help when I get back in the shirt. If I can lock out 180kgs raw, I reckon I'm good for 220kgs shirted. Time to put that theory to the test

Will upload video later.
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Old 12-06-2013, 10:14 PM   #1626
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PBs, falling, new ones put in place, only to fall again...smash time Al!
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Old 12-06-2013, 10:32 PM   #1627
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Great worK again, I'll upload next weeks stuff on Sunday
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Old 12-07-2013, 05:02 AM   #1628
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Quote:
Originally Posted by LtL View Post
Bench Press - Week 1
Bench press
Bar x lots 60kgs x 8 80kgs x 8 100kgs x 5
120kgs x 4 with extra long pause on last rep
Add 3 board
140kgs x 3 152.5kgs x 3 160kgs x 3 167.5kgs (369lbs) x 3 PB
Paused bench (no boards) 100kgs for 3 sets of 5

Superset with
Incline dumbell press 36kgs for 2 sets of 8 32kgs x 5 (dead triceps)
Super mini tricep pushdowns 3 sets of 30
Superset with
Hammer curls 15kgs for 2 sets of 15 and 1 set of 10
Superb work big Al ... Great benching brother ... keep up the great work ...
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Old 12-07-2013, 06:30 AM   #1629
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Thanks guys.

www.youtube.com/watch?v=63HST2BBPMc
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Old 12-07-2013, 12:09 PM   #1630
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Quote:
Originally Posted by LtL View Post
Thanks buddy.

Bench Press - Week 1

Foam roll and light stretch but felt pretty fresh so kept it to a minimum

Bench press
Bar x lots
60kgs x 8
80kgs x 8
100kgs x 5
120kgs x 4 with extra long pause on last rep
Add 3 board
140kgs x 3
152.5kgs x 3
160kgs x 3
167.5kgs (369lbs) x 3 PB

Paused bench (no boards)
100kgs for 3 sets of 5

Superset with

Incline dumbell press
36kgs for 2 sets of 8
32kgs x 5 (dead triceps)

Super mini tricep pushdowns
3 sets of 30

Superset with

Hammer curls
15kgs for 2 sets of 15 and 1 set of 10

Really pleased with tonight. Top set of board presses was a PB and there was definitely more in the tank. Assistance was harder than expected. Luckily I was conservative with my weight choices. Triceps were so fried though that I barely made reps on the last set of pauses with 220lbs and then failed the incline despite lighter weights. I did the 8 reps but the last 3 were half presses. Finished with some arm work and called it a day. Looks like I've got some great carryover from the equipped work. Improving raw lockout will definitely help when I get back in the shirt. If I can lock out 180kgs raw, I reckon I'm good for 220kgs shirted. Time to put that theory to the test

Will upload video later.
Great work Al! Congrats on the PR! Keep hammering away bud!
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