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Old 04-22-2011, 09:34 AM   #501
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MAX EFFORT BENCH PRESS

RC warm-ups with 2.5kg's plates
CGBP
Bar x lots
60kg's x 8
80kg's x 5
100kg's x 3
115kg's x 1
125kg's x 1
132.5kg's x 1 PB
137.5kg's x 1 PB

Dumbell Bench Press
30kg's for 2 sets of 20

Straight Bar Tricep Pushdowns
6plates for 2 sets of 15

Seated Cable Row
75kg's x 15
75kg's x 20

EZ Bar Standing Curl
35kg's x 10
30kg's x 10

Awesome session with the guys today. Sun is shining, weather is sweet, makes me wanna move, well the bar

CGBP's felt strong. I went for 132.5 to make sure I got the PB before pushing it. Didn't think I would get 140 after that by the way I had to grind out the 137.5 I think I was right, good call. John hit 137.5 then went on to get 140 for the win. Also attempted 145 and ran out of steam. If he had made the straight jump I think he may well have got it.

Got lots of volume in the rest of the session. I read a good quote about assistance the other day which said something along the lines of: "The exercises should be things that you have difficulty on at light weights so that you can work hard without burning out your CNS. This will allow you to lift heavier for longer without deloading." This matches my thinking as well. I want things which add to my performance on the big 3 and not detract from them.

Lastly my back/forearm issue is starting to flare a bit again. Forearm was tight as hell during the heavy pressing today and also as I got tired on the dumbells although I could adjust the angle slightly to help there. It didn't hold me back and after a bit of icing PWO it feels ok but this is another sign that it's time to deload. I have a wedding tomorrow so have pushed my max effort Squat/DL back to Monday and then next week I'll just do dynamic effort sessions with reduced volume and no max effort before slipping back into the normal routine the week after. I think my body will thank me for it.

Here's the vid:


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Old 04-22-2011, 09:38 AM   #502
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Frickin WOW Al!! That's a seriously heavy bench session... not to mention the 20 rep sets of 30s after?!
Def beastmode.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
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Old 04-22-2011, 09:42 AM   #503
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Thanks Ab'. Feeling good about myself after that

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Old 04-22-2011, 09:46 AM   #504
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Kiled it buddy, you now officially CGBP more than the BP (untill you smash that PB too )

Great session mate and the 20 reps with the 30's is just sick.

enjoy the wedding buddy and take it easy next week

Carl.
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Old 04-22-2011, 09:54 AM   #505
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Congrats on the PRs and overall session!
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Old 04-22-2011, 10:19 AM   #506
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Quote:
Originally Posted by Carl1174 View Post
Kiled it buddy, you now officially CGBP more than the BP (untill you smash that PB too )

Great session mate and the 20 reps with the 30's is just sick.

enjoy the wedding buddy and take it easy next week

Carl.
Quote:
Originally Posted by 5kgLifter View Post
Congrats on the PRs and overall session!
Thanks guys. Looking forward to Monday's session already now: Reverse band squats

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Old 04-22-2011, 10:45 AM   #507
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Woot, Go Al!! a +5kg CGBP PR is some serious WIN
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Old 04-22-2011, 11:12 AM   #508
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Actually Ken it was +7.5 which is even more win

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Old 04-22-2011, 11:50 AM   #509
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Damn good job Al!!!!
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Old 04-22-2011, 12:06 PM   #510
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Great job bro!! Congrats on the PR!!

Quote:
"The exercises should be things that you have difficulty on at light weights so that you can work hard without burning out your CNS. This will allow you to lift heavier for longer without deloading."
^This fits my new approach too, thanks for the quote!
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