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Old 03-31-2011, 09:55 AM   #271
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Thanks Nard. I'll give it some thought.

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Old 04-01-2011, 04:58 PM   #272
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MAX EFFORT BENCH PRESS

Flat Bench to warm-up
2 sets of empty bar
60kg's x 5

Floor Press
60kg's x 5
90kg's x 3
100kg's x 1
110kg's x 1
120kg's x 1
130kg's x 1
140kg's x 1 (with light spot)
140kg's x 1 CLLLLLLEAN PB

Dumbell Incline Press
28kg's for 2 sets of 15

EZ Skull Crushers
35kg's x 15
35kg's x17 PB

Plate Loaded Row
1pps for 2 sets of 15
1.25pps x 15

EZ Preacher Curls
30kg's x 15
30kg's x 10

Awesome session tonight. Was flagging after a dull afternoon at work and moving some furniture at home so I busted out a sample of Pre Surge. Took it half an hour before I got to the gym and then sat and played with John's 9month old boy while he got ready. Got to the gym and felt... nothing. So I busted out the old faithful: Red Bull. Bit of a headache after both but I was ready to uproot trees and tear down walls!!! HULK UP!!!!

Warmed up nice and slowly and did flat press with lots of bar rep's to get the blood flowing before moving to the floor. Worked up to 2pps quickly and easily and decided to go up in 10's from there. 130 was quick and easy. John got 140 easily and then I was up. Tried to control the negative and explode off the floor but the bar came out of the groove and bit and stuck. Small spot from J and I locked out. A PB but not a clean one so after J made too big a jump to 150 and failed, I took the 5's off and hit up 140 again. Got angrier, got tighter, locked it out. CLLLLEEAAAANNNN PB!!! Boom!

Rest of assistance work was solid. Have dropped the volume on pressing a bit and upped a set on back to try to balance out the routine a bit more. By the curls I was literally dead and ready for home but I got them done. Good times!

Below is my first attempt at an edited video. Hope you like it.


Tomorrow is a rest day and then ME Squat/DL on Sunday with some heavy block pulls. Have a good weekend people!

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Old 04-01-2011, 06:32 PM   #273
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Monster floor press!

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Old 04-02-2011, 04:04 AM   #274
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Thanks Steve. BEASTMODE

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Old 04-02-2011, 04:40 AM   #275
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Crazy floor press PR!! Congrats!!
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Old 04-02-2011, 01:44 PM   #276
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Thanks Swede. Got some serious front delt DOMS from last night. Ready for Max effort Squat/DL tomorrow though. Doing block pulls at 3plates high and looking to hit up 220kg's for a PB

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Old 04-02-2011, 02:19 PM   #277
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Al that floor press was awesome buddy. You inspired me to go for 275 today on bench press just to see if I could rep it more than once. I love following your log buddy. I think once I get to my desired bf% and weight I want to start training for power lifting. I really want to enter a comp at least once in my life and I'm in the perfect gym for it.
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Old 04-03-2011, 07:16 AM   #278
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I'm glad you like the log Tim. So many of you guys inspire me. It's nice to know I'm doing the same

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Old 04-03-2011, 07:23 AM   #279
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Quote:
Originally Posted by LtL View Post
Thanks Swede. Got some serious front delt DOMS from last night. Ready for Max effort Squat/DL tomorrow though. Doing block pulls at 3plates high and looking to hit up 220kg's for a PB

LtL
Floorpresses leaves me with serious DOMS too!

SFW on the block pulls, 220 is yours im sure of it!!
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Old 04-03-2011, 07:29 AM   #280
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MAX EFFORT SQUAT/DEADLIFT

BLOCK PULLS FOR BENNI

Warm-Ups
Empty bar squats for rep's
60kg's deadlifts 5 conventional and 5 sumo
100kg's 5 conventional and 5 sumo
120kg's 2 conventional and 1 sumo
150kg's 1 conventional and 1 sumo
[All sets apart from the last rep' were double overhand]
Add blocks at 3pps height
170kg's x 1
190kg's x 1
200kg's x 1 PB
210kg's x 1 PB
220kg's x 0 Couldn't lock out

1.25 squats
90kg's for 2 sets of 10

Did these without coming up inbetween but forgot to video to make explaining easier. Apologies if you're confused I'll film next time.

Shrugs
5pps x 12
6pps x 10 PB

Double Leg Band Leg Curls
Blue band for 3 sets of 15

FIN

I think I overdid the warm-ups for the last block pull. I also faffed on the 210 trying to pull the bar back into place before pulling it. I should have let it fall, reset and then gone again but I was in the zone. 220kg's will definitely be mine next time. Made up for the miss on shrugs by almost doubling the rep's I got last time I shrugged. Need to keep smashing heavier weights on these to help with my lockout and the top half of the pull. 1.25 squats and leg curls to help the posterior chain. Doing a lot of work to strengthen all around there. Lots of band work and bodyweight stuff. Weight will gradually be added.

Overall I'm pretty pleased with today. I really wanted the 220 but it was close and I made up for it with a solid shrug PB. Now time for some serious a$$ in chair time before visting the Mother-in-Law for Mothers' Day eats. Enjoy the rest of the weekend peoples. Here's today's vid':


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