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Old 01-22-2013, 06:46 AM   #6351
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Just fill me in on the rest of the Bench work during the week Al?
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Old 01-22-2013, 07:46 AM   #6352
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Originally Posted by Fazc View Post
Just fill me in on the rest of the Bench work during the week Al?
Typically on bench day there is:

- Secondary pressing for reps
- Possibly a third movement for higher reps
- Upper back
- Triceps isolation
- Shoulder press

So this week I'm doing:

Floor press with chains to a max
Regular bench raw 2 x 15 @60-70%
Lat Pulldown 3 x 15
Band pressdown 4 x 25
DB Shrugs 3 x 15
Military Press 3 x 12

The accessory day is meant to have a moderately heavy overhead press as well but I am doing that in the work gym where the dumbells stop at 25kgs so I will probably do some OHP at the end of my weekend squat session.
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Old 01-22-2013, 07:49 AM   #6353
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Looks great LtL ... In for some new PRs ...
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Old 01-22-2013, 07:50 AM   #6354
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Thanks Ravi.
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Old 01-22-2013, 10:00 AM   #6355
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Brandon approves

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Old 01-22-2013, 10:56 AM   #6356
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Thanks guys. Rough night with a sick Mini last night but if she behaves at bedtime I hope to be in the gym tonight for session 1
Hope you want up hombre.
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Old 01-22-2013, 01:55 PM   #6357
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Quote:
Originally Posted by LtL View Post
Typically on bench day there is:

- Secondary pressing for reps
- Possibly a third movement for higher reps
- Upper back
- Triceps isolation
- Shoulder press

So this week I'm doing:

Floor press with chains to a max
Regular bench raw 2 x 15 @60-70%
Lat Pulldown 3 x 15
Band pressdown 4 x 25
DB Shrugs 3 x 15
Military Press 3 x 12

The accessory day is meant to have a moderately heavy overhead press as well but I am doing that in the work gym where the dumbells stop at 25kgs so I will probably do some OHP at the end of my weekend squat session.
Solid routine. OHP at the end will be rough! Way to challenge yourself
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Old 01-22-2013, 04:50 PM   #6358
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Solid routine. OHP at the end will be rough! Way to challenge yourself
That's the idea big man: mental and physical strength will be built. Thanks for looking in.
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Old 01-22-2013, 05:02 PM   #6359
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Cube Week 1
Deadlift repetitions

Foam roll and stretch

Deficit deadlifts
Standing on 25kgs plate
70kgs x 5
110kgs x 3
150kgs x 2
170kgs x 1
170kgs x 8

Block pulls
192.5kgs for 3 sets of 3

ATG squats with ghetto safety squat bar
100kgs x 8
120kgs for 2 sets of 8

GHRs for 4 sets of 10

Pulldown abs
30kgs for 3 sets of 30 done 10 per side then 10 straight


Well that was pretty much as hard as I thought it would be. Form needs to be more consistent over the course of the set. Some reps I kept the bar nice and close and some I let it get a bit forward on me. I can get away with it at this weight but as the weeks go on and the weights go up, I won't be able to.

To then do more pulls afterwards was hard. Weight felt light but I had to concentrate really hard on getting tight to make it easy. Great combination.

Ghetto safety bar and super deep squats kicked my a$$ but I sacked up and used the proper weight for the last two sets. More GHRs and abs to finish. All done in around 90 minutes and a horrendous hamstring pump. Good times. I love the deadlift volume on this. It beats me up badly but I feel like I am working to improve my pull which is good.
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Old 01-22-2013, 06:24 PM   #6360
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Those deficits were alot of hard work Al! Well done. I know that between Fazc & Co. you will progress on that form. Rock solid assistance work
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