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Old 08-28-2012, 04:05 PM   #5521
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MAX EFFORT BENCH PRESS

CHAIN GANG


Bench against chains
Bar+10kgs chains for 2 sets
Bar+60kgs chains for 2 sets
50kgs+60c x 5
80kgs+60c x 3
90kgs+60c x 1
100kgs+60c x 1
105kgs+60c x 1
107.5kgs+60c x almost one. Had a bro tap in the middle.
107.5kgs+60c x MISS
Add slingshot and anger
107.5kgs+60c x 2
115kgs+60c x 4!!!!!

FIN

Was late to the gym as I was really busy at work and didn't get to the gym until 8:15. This was all made better by the fact that the chains had arrived Set them up and they are very different from bands. Not necessarily harder, just different. Got very annoyed that I missed the 107.5 at the second attempt but shocked and pleased to hit 4 reps with a 115kgs which is 175kgs at the top. More thoughts and video later if I stay awake long enough.

Al
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Old 08-28-2012, 05:27 PM   #5522
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Al

Last edited by BendtheBar; 08-28-2012 at 07:52 PM.
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Old 08-28-2012, 08:00 PM   #5523
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115 looked rock solid. You getting much noticeable deload at the bottom?
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Old 08-28-2012, 10:30 PM   #5524
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fine benching al. Those chains look great fun
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Old 08-28-2012, 10:42 PM   #5525
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Great benching. Awesome chains!
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Old 08-28-2012, 10:55 PM   #5526
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Great job Al! How you liking those chains brother!

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Old 08-29-2012, 12:38 AM   #5527
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Thanks guys. I can feel the deload at the bottom but it's not as much as it should be. Need to get some feeder chains I think. Any ideas anyone?

Al
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Old 08-29-2012, 07:11 AM   #5528
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Definitely pick up some feeder chains, you will probably be fine with 1/8" chains for that.

You want it so you have about 1/2 to 1/4 of the chain on the floor at the start of the lift (pressing only, different for squats and deads). You can either pick up some collars that will allows the feeder chain to bolt in, or you can put the feeder chain in between 2 plates that will hold it in place to get the chains at your desired height.


Awesome lifting no matter what though!
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Old 08-29-2012, 07:19 AM   #5529
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Quote:
Originally Posted by Shorts View Post
Definitely pick up some feeder chains, you will probably be fine with 1/8" chains for that.

You want it so you have about 1/2 to 1/4 of the chain on the floor at the start of the lift (pressing only, different for squats and deads). You can either pick up some collars that will allows the feeder chain to bolt in, or you can put the feeder chain in between 2 plates that will hold it in place to get the chains at your desired height.


Awesome lifting no matter what though!
Thanks Shorts. We have the collars so I will pick up the chain. Do you know how long they need to be?

Al
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Old 08-29-2012, 07:25 AM   #5530
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LUNCHTIME SESSION

Making up for missing last night's assistance

Lat pulldowns
4 sets of 12 plates for 10 reps

Supersetted with lateral raise and front raise
4 sets of 10 per exercise with 6kgs dumbells

Kelso shrugs
12plates for 2 sets of 10
13plates for 1 set of 10
15plates for 1 set of 10

Supersetted with hammer curls
16kgs for 4 sets of 10

Tricep tri-set
10kgs dumbells for 3 sets of 10 reps per exercise

Tricep pushdowns
8plates for 5 sets of 10

Al
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