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Old 11-09-2012, 09:43 AM   #1041
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Originally Posted by Kuytrider View Post
70kg squat increase in a year That's so impressive and your deadlift is on the cusp of the big 500 not to mention approaching 300 on bench
Thanks Kuyt, 300 bench seems miles away the rate I'm going but one day.

09/11/12 - Bench II

2ct. Pause Bench
90kg x 4 @8
95kg x 4 @8
95kg x 4 @8
92.5kg x 4 @8
92.5kg x 4 @8.5
92.5kg x 4 @9

Military
60kg x 5 @8
65kg x 5 @8
65kg x 5 @8
60kg x 5 @8
60kg x 5 @9

DB Bench 10min AMRAP
36kg's x 8 @8
36kg's x 8 @8
36kg's x 6 @8.5
36kg's x 5 @9
36kg's x 4 @9
36kg's x 4 @9.5

Barbell Shrugs
100kg x 12
120kg x 10,10,10,10

Alright day, very little in the way of shoulder problems. Lots of band stretching and facepulls between all the pressing sets.

Intended on close grips as my AMRAP but bench bro's were in. Had to share the adjustable too so not as many sets as I'd have liked. Friday is Manchester University rugby team bench and bicep day, along with Monday, Tuesday, Wednesday, Thursday, Saturday and Sunday it seems.
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Old 11-09-2012, 12:51 PM   #1042
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Nice little session there. Keep pushing hard.
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Old 11-09-2012, 06:23 PM   #1043
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300 bench next year or bust. I know you have it in you.
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Old 11-09-2012, 06:27 PM   #1044
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Very, very good progress man!
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Old 11-14-2012, 04:36 PM   #1045
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Nice little session there. Keep pushing hard.
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Originally Posted by BendtheBar View Post
300 bench next year or bust. I know you have it in you.
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Very, very good progress man!
Cheers. 300 will definitely happen in the next 12 months.

12/11/12 - Squat & Dead

Squat w/Belt
160kg x 2 @8
160kg x 2 @8
160kg x 2 @8
160kg x 2 @8
160kg x 2 @8
160kg x 2 @9

Sumo w/Loose Belt
150kg x 3 @8
150kg x 3 @8
150kg x 3 @8
155kg x 3 @8
155kg x 3 @8
155kg x 3 @8

Oly Squat
100kg x 8 @8
100kg x 8 @8.5
100kg x 6 @8.5
100kg x 6 @8.5
100kg x 6 @8.5

Not bad, expected more but still some work to get the momentum going. Shoulder is feeling good.

-------------------------------

14/11/12 - Bench I

Comp. Bench
105kg x 2 @8
110kg x 2 @8
112.5kg x 2 @8
115kg x 2 @8
115kg x 2 @8
115kg x 2 @9

Reactive Sling Bench
120kg x 3 @8
125kg x 3 @8
125kg x 3 @8
127.5kg x 3 @8
127.5kg x 3 @8.5

Military
40kg x 5
Called it

Facepulls/Triceps Rope Shit
30 x 30/30, 30/25, 25/25

Solid day, both technical PB's against RPE. Shoulder felt great, stretches have improved my mobility a lot in just the last week or two.

I've been benching with a pretty relaxed setup leg wise, spread wide with not much drive, over the last couple months. Moved them back in/underneath today and it got my arch up great with decent leg drive, felt solid. Think I'll use that in the future to build my bench up, takes a lot less toll on the lower back too. Only problem was the extra arching popped my rib a little, again, only another month and I'll back off.
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Old 11-14-2012, 04:38 PM   #1046
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Strong pressing buddy.
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Old 11-14-2012, 04:45 PM   #1047
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Nice work on the presses JT.
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Old 11-14-2012, 07:07 PM   #1048
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More great work!
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Old 11-15-2012, 05:22 PM   #1049
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Strong pressing buddy.
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Nice work on the presses JT.
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More great work!
Cheers guys, bench feels strong right now, or at least did yesterday.

15/11/12 - Deadlift & Squat Or not

Deadlift
195kg x 1 pain around ribs

140kg x 3 @7
140kg x 3 @7
140kg x 3 @7
140kg x 3 @7

The triples were easy, my form is on point, bar was leaving the ground just from getting tight down to the bar and flew up but still not good enough.

Called it and went to the walk-in to get checked out. Turns out the twinge I felt yesterday was my lat and that's why its painful around my ribs and couldn't pull. Pretty sure this is a recurrence of the same crap that's been going since I first messed it up in summer. I need to step back and recover properly which leaves me in two minds as to whether or not to compete in 3 weeks.

This log is turning into a constant stream of excuses .

Still, now that I know its my lat and not my ribs, maybe time for some high frequency squatting.
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Old 11-15-2012, 06:34 PM   #1050
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Good stuff man. I think that if you lay off heavy pulls and only do some speedwork or dimels or something on deadlift day, you will crush at the comp! Go for it!!
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