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Old 10-15-2012, 03:53 PM   #5751
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Originally Posted by LtL View Post
Thanks Swedish. Last test was at 240kgs in May. Hoping for 250 at the meet in my cheater gear

Al
You got that easy by the look of todays work! 250 is a goal of mine aswell, or rather a milestone on the way to 300 =)
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Old 10-16-2012, 04:01 PM   #5752
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DYNAMIC EFFORT BENCH PRESS

Dumbell bench press over 3 angles
Steep incline 15kgs x 15
Regular incline 15kgs x 15
Flat 15kgs x 15

Supersetted with face pulls
8plates for 3 sets of 15 with different grips

Speed bench against doubled super minis
Week 3 of 3
Bar for 2 sets of 3
50kgs for 2 sets of 3
Add slingshot
70kgs for 2 sets of 3
Working sets all done POR grip
85kgs for 4 sets of 3
100kgs for 4 sets of 3

Close grip incline bench press
60kgs x 8
80kgs x 8
90kgs x 8 PBR

Plate loaded row
1.75pps x 15
2.75pps for 2 sets of 15 PBR

All done in an hour. Had 30 seconds rest between speed bench sets (a little more as I changed weights halfway through) which with the heavier weights was a struggle. Did the Power Project recommended warm-up of dumbell pressing and face pulls and I really liked it. Felt much better and ready to press. Still recovering from my cold but Mini let us at least have 5-6 hours broken sleep last night so things are looking up. Feeling strong despite it all.

One step closer.

Al
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Old 10-16-2012, 06:59 PM   #5753
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solid DE day mate, keep it up
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Old 10-17-2012, 12:33 AM   #5754
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consistent and strong ... keep smashing the wts. LtL ...
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Old 10-17-2012, 05:38 AM   #5755
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Strong work as always Al.

250 will fall in the meet for sure , will you have this as attempt #2 and leave room to go for broke on lift 3?

5/6 hrs sleep? You using up your weekly quota in one night?

SWYD brilliant
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Old 10-17-2012, 06:57 AM   #5756
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Originally Posted by RobMoriRB View Post
solid DE day mate, keep it up
Thanks man.

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Originally Posted by ravimolasaria View Post
consistent and strong ... keep smashing the wts. LtL ...
Thanks Ravi. Doing my best.

Quote:
Originally Posted by markievicz View Post
Strong work as always Al.

250 will fall in the meet for sure , will you have this as attempt #2 and leave room to go for broke on lift 3?

5/6 hrs sleep? You using up your weekly quota in one night?

SWYD brilliant
I follow these rules when choosing attempts at a meet:

First attempt - So easy I could triple it on a bad day
Second attempt - Small PB (2.5/5kgs)
Third attempt - Go for broke

And yes I appear to have used my weekly sleep quota as last night I managed around 3 hours

SWYD!

Al
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Old 10-17-2012, 08:55 AM   #5757
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You're a horse brother, no doubt you got this in the bag
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Old 10-17-2012, 09:02 AM   #5758
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Solid work Al.
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Old 10-17-2012, 09:53 AM   #5759
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Excellence as always with your training Al.
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Old 10-17-2012, 01:26 PM   #5760
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Feeling strong despite it all.
All that matters.
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