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Old 06-17-2013, 10:06 AM   #11
themaster2981
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17th June 2013

1. Body stretching and Warmup: 5 - 7 mins

2. Barbell Bench Press: 8 sets

Warm up with bar

5x40 kgs
5x40 kgs
5x40 kgs
5x40 kgs
2x45 kgs
2x45 kgs

Deload to Speed Bench

12x20 kgs
12x20 kgs

3. Dumbbell Bench Press: 4 Sets

10x15 kgs DB each
10x15 kgs DB each
5x20 kgs DB each
5x20 kgs DB each

4. Chest Dips

4 sets of 4 reps each. Slowly getting comfortable with this exercise. Reps will increase week on week

5. Push Ups

3 sets of 10 reps each

6. Seated Rows

5 sets of progressive loading.

Overall rating - Good. Every pound increased on barbell bench press is deeply felt by me. It is a long way ahead, clearly. I am ready for it.
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Last edited by themaster2981; 06-17-2013 at 10:09 AM.
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Old 06-17-2013, 10:10 AM   #12
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Quote:
Originally Posted by ravimolasaria View Post
Keep up the good work Ashish ... Keep pushing your limits brother ...
Thanks Ravi.
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POWERLIFTING - ABSOLUTE POWER
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Old 06-17-2013, 10:13 AM   #13
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Nice work TM, Chest is gonna be sore tomorrow i'd say
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
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Old 06-17-2013, 10:16 AM   #14
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Nice work TM, Chest is gonna be sore tomorrow i'd say
Thanks OHD.
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Old 06-17-2013, 10:59 AM   #15
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Good work in here. Keep on smashing!
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Old 06-17-2013, 11:39 AM   #16
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Originally Posted by bruteforce View Post
Good work in here. Keep on smashing!
Thanks Brute
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"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
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Old 06-17-2013, 01:52 PM   #17
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Keep up the good bench progress.
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Old 06-18-2013, 08:49 AM   #18
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Originally Posted by BendtheBar View Post
Keep up the good bench progress.
Thanks Steve for being a great support.
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"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
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Old 06-19-2013, 09:21 AM   #19
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19th June 2013

Squats Day

1. Stretching and Warm up with cycling - 15 mins

2. Barbell Squats - 6 sets

12x20 kgs
9x40 kgs
8x60 kgs
4x80 kgs
4x90 kgs
2x100 kgs (Take that motherfu**er: PR)

3.Leg Extension - 4 sets of progressive loading

4. Leg Curls - 4 sets of progressive loading

5. Calf Raises - 5 sets all till failure

6. Assistance - Biceps work - 8 sets quick

Overall rating for the day - Very good. Thar PR was a sweet victory, its a milestone. Still a long way to go. Good thing is its only the 2nd time I squatted with the new routine, hitting a PR at this stage was satisfying.

Thanks MAB
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"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
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Old 06-19-2013, 01:00 PM   #20
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Great PR TM
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Current (Goals) - HB squat:117.5 kg x 3(140 kg) Bench: 100kg (110 kg) High Pull: 85 kg (100 kg)
BTNP: 50 kg x 5 (60 kg x 5)

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