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Old 01-17-2013, 05:39 PM   #6311
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Cube Bench Trial - Shirt reintroduction

Foam roll
Stretch
A load of face pulls

Bench Press
Bar for 2 sets
60kgs x 5
80kgs x 3
100kgs x 2
Add 2 board
120kgs x 3
Add shirt
2 board
140kgs x 3
Add belt
1 board
155kgs x 1
165kgs x 1
2 board
180kgs x 2

Incline dumbell bench
28kgs for 2 sets of 15 and 1 set of 6 Triceps died

Band triceps pushdowns
Light band for 100 reps in 5 sets

Standing DB OHP
22kgs x 10
22kgs x 6
17.5kgs x 6

Super mini band flies
2 sets of 15

Ab rollouts from knees
3 sets of 10

First time in the shirt since my meet. Fits great, possibly even a little better than I was backloading and a little more depleted. Plan was to work down to the chest but was feeling out the groove again and getting used to the tightness. All of the presses felt very fast and easy. 180 didn't feel too heavy in my hands which is a great sign. Pleased with this and excited to move towards my goal of 2 x BW bench at the meet in April.

The rest of the session was not quite as successful. To say that I overestimated my strength after the shirt work would be an understatement Didn't finish inclines or OHP as triceps and then shoulders were knackered so will adjust weights next time. Flies are hard on my old shoulder injury so will probably drop down to mini bands next time. Rollouts were strong to finish.

Overall I feel good to get back in the gear and good about the Cube set-up in general. Love doing what feels like a powerlifting and a bodybuilding session all in one.
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Old 01-17-2013, 06:08 PM   #6312
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Great workout Al! Don't think you over estimated, maybe just an off day! Strong work overall and a lot of work to, volume whore!!!! Keep working hard bud!
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Old 01-17-2013, 06:11 PM   #6313
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Originally Posted by Hunterace View Post
Great workout Al! Don't think you over estimated, maybe just an off day! Strong work overall and a lot of work to, volume whore!!!! Keep working hard bud!
I don't know about an off day. My tris were fried!
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Old 01-17-2013, 06:15 PM   #6314
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Well maybe your just too mentally strong then
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A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

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!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 01-17-2013, 06:19 PM   #6315
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Well maybe your just too mentally strong then
I'll take that
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Old 01-17-2013, 06:23 PM   #6316
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Almost 400 lbs on bench - no wonder you were excited to get back into the shirt. Powerbuilding FTW!
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Old 01-17-2013, 06:25 PM   #6317
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Almost 400 lbs on bench - no wonder you were excited to get back into the shirt. Powerbuilding FTW!
190kgs (418lbs) is the goal next meet. Need to get bigger and stronger first
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Old 01-18-2013, 02:53 AM   #6318
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Quote:
Originally Posted by LtL View Post
Cube Bench Trial - Shirt reintroduction
Bench Press
Bar for 2 sets
60kgs x 5 80kgs x 3 100kgs x 2
Add 2 board
120kgs x 3
Add shirt
2 board 140kgs x 3
Add belt
1 board
155kgs x 1
165kgs x 1
2 board
180kgs x 2

Incline dumbell bench
28kgs for 2 sets of 15 and 1 set of 6 Triceps died

Band triceps pushdowns
Light band for 100 reps in 5 sets

Standing DB OHP
22kgs x 10
22kgs x 6
17.5kgs x 6

Super mini band flies
2 sets of 15

Ab rollouts from knees
3 sets of 10

Love doing what feels like a powerlifting and a bodybuilding session all in one.
very very strong bench LtL ... 180Kg felt easy in hand ... that's very very good sign ... Keep crushing the wts. buddy ...
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Old 01-18-2013, 05:25 AM   #6319
LtL
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Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
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Thanks Ravi. Just working on my bench plan for the next 10 weeks; exciting times!
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Old 01-18-2013, 07:36 AM   #6320
Paradox
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Hey LtL, what shirt are you working with? Sorry if I missed it
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