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Old 08-17-2013, 01:47 AM   #1021
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BENCH PRESS
Paul Key Equipped cycle week 2

Bench press
Bar x lots x 3
Add reverse average bands taking around 30-40kgs @ chest
70kgs x 5
120kgs x 3
150kgs x 3
165kgs x 1
172.5kgs x 1 (2.5kgs raw PB)
Add shirt
185kgs x 3 off 2 board
200kgs x 2 off 1 board then second rep off chest
210kgs x 0 Spotter panicked and grabbed the bar
210kgs x 1
220kgs x 1 (20kgs PB)

Had around 10 minutes then to unload the bar, pack away my stuff and finish training so did 5 sets of tricep pushdowns for max reps inbetween unloading plates.

Great session last night. The raw work was strong and had at least 180 in me if not more. Aim was to work full ROM in the shirt though so left it for another day. Form cues to work on were keeping bar deep in my hand so wrists didn't bend back and secondly to move the bar faster to load the shirt more and make it easier to touch. Did OK with this. I really like using the reverse bands as you get overload without a potential change in line that boards can give. If I hadn't retaken 210 I may have had one last attempt at 227.5 for a round 500 but I'll save it for next time. Pleased with form and bar speed and also pleased that the shirt left marks at the bottom of the sleeve and not just the top which means my biceps are finally growing

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Old 08-17-2013, 05:38 AM   #1022
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Seriously impressive benching. Looked like there is more to come judging by the video.
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Old 08-17-2013, 06:48 AM   #1023
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Quote:
Originally Posted by Kuytrider View Post
Seriously impressive benching. Looked like there is more to come judging by the video.
Thanks man. If I hadn't retaken 210 I think I'd have had a crack at 227.5 or even 230. Feeling strong right now.
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Old 08-17-2013, 01:41 PM   #1024
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Very strong benching, nice work.
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Old 08-17-2013, 08:34 PM   #1025
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I think I'd panic too if I had to spot you Pretty big boy iron being moved Al. I always like how you have a good plan to work on stuff.
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Old 08-18-2013, 02:14 AM   #1026
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Quote:
Originally Posted by JTurner View Post
Very strong benching, nice work.
Thanks J.

Quote:
Originally Posted by Squatter View Post
I think I'd panic too if I had to spot you Pretty big boy iron being moved Al. I always like how you have a good plan to work on stuff.
Thanks Jim. Just a lack of communication. Didn't help that my previous spotter hurt his wrist training earlier so stopped at 200 as he was in pain. 210kgs is a big weight for your first hand off of the day

Deadlifts in a few hours. Nothing heavy today, just some form work.
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Old 08-18-2013, 08:05 AM   #1027
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DEADLIFTS

Light stretch

Sumo pulls
60kgs x 5, 5
100kgs x 3, 3
130kgs x 2
150kgsx2
Add belt
170kgs x 2
No belt 130kgs x 5, 5, 5 (last set videoed)

Pendlay rows
60kgs x 10
80kgs x 10
90kgs x 11

Power cleans
60kgs x 3
75kgs x 3
85kgs x 1

Sled drag
40kgs, 60kgs and 80kgs all for one 40m trip

FIN

Good session today. Had heavy squat and bench so wasn't going to push it. Just hit 85% of my training max for a double and then moved on. Pretty pleased with form today. Back was nice and flat and movement was smooth. Will be building over the coming weeks to a raw max and then an equipped one to see the difference. Excited to see what the form improvements can do for me. I enjoy power cleans but I suck at the catch. Every time I tell myself I'll just do high pulls and every time I turn it into a power clean. Finished up on sled drags for a bit of conditioning and blood flow. 80kgs was quite hard and had me puffing. 100 would probably be about my limit for that distance.

Here's the video:

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Old 08-19-2013, 02:48 PM   #1028
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Nice pulls. Impressive benching as well. Looking very good lately.

Nice work.
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Old 08-19-2013, 03:40 PM   #1029
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Quote:
Originally Posted by MikeM View Post
Nice pulls. Impressive benching as well. Looking very good lately.

Nice work.
Thanks Mike.

Did an extra session after work today

Lat pulldowns 3 x 20
Superset
Shoulder raises 3 x 10 each way

Tricep push downs 2 x 50
Superset
Hammer curls 2 x 20
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Old 08-20-2013, 06:09 AM   #1030
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Looking strong. Nice benching!
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