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Old 12-14-2013, 03:56 AM   #1651
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Week 2 - Bench Press

Foam roll
Stretch

Bench
Bar x lots
60 x 8
80 x 5
100 x 3
120 x 1
Add slingshot
140 x 1
160 x 1
170 (374) x 1 (best rep)
Add 4 board
180 x 2
185 x 2
190 (418) x 1 Lost balance a bit so didn't attempt second rep
Switch to 2 board
140 x 2
150 x 2
160 (352) x 1 Had a massive lat cramp stabilising myself after the first rep so racked it

FIN

The girls have been sick all week and Thursday night I managed around 4 hours broken sleep so was pretty pleased with that little lot. First time ever doing 4 board and went too heavy on the first set so dropped to 3 sets instead of the prescribed 4. As well as working my lockout muscles hard, my lats really got taxed. As I got tired, it was really challenging to try to keep level and balance what are pretty large weights out of the shirt.

This was done last night and I need to go back in today to do my filler day as tomorrow is Mrs Al's birthday. Will take it pretty easy and focus on recovery more than anything. Try to get some blood flowing through everything but mostly back and arms. Feeling strong in spite of it all.

800 ODT
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Old 12-14-2013, 10:01 AM   #1652
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Awesome benching Al! Get some work done tomorrow then CAKE ! Smash on bud!
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Old 12-14-2013, 11:57 AM   #1653
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Thanks Jay.

Hit up my filler day today. Will post write-up later. First I have to eat whilst Mrs Al does some Christmas shopping.
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Old 12-14-2013, 05:07 PM   #1654
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Old 12-14-2013, 05:09 PM   #1655
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Originally Posted by BendtheBar View Post
That's the spirit.

Thanks Steve.

Week 2 - Filler

Long foam roll and band stretches

DB rows
All for sets of 5 per arm
30kgs
40kgs
47.5kgs
52kgs (3 sets)
60kgs (2 sets)

Power shrugs
Sets of 5
120kgs
140kgs
150kgs for 3 sets

Hammer curls
12.5kgs for 5 sets of 10

Super set with

Light band pushdowns
5 sets of 20

Decent session today. Feeling run down though so lots of blood flow and now lots of rest and food needed.
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Old 12-15-2013, 10:31 AM   #1656
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Great workout Al! Rest and eats lots !
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~~~Second Amendment~~~
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.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

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Old 12-15-2013, 03:24 PM   #1657
BendtheBar
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Enjoy the rest Al.
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Old 12-15-2013, 03:32 PM   #1658
LtL
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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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So apparently there is no such thing as rest in my house! I did manage a 90 minute nap this afternoon so hopefully if I can get an early night and Mini doesn't keep us up again, I should be able to shake this cold in time to squat on Tuesday.
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Old 12-16-2013, 09:07 AM   #1659
Hunterace
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Hope you feel better Al and get some rest!
__________________
~~~Second Amendment~~~
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.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 12-16-2013, 10:00 AM   #1660
LtL
LtL
is loving life.
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Points: 36,468, Level: 100 Points: 36,468, Level: 100 Points: 36,468, Level: 100
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Join Date: Jan 2010
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Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
My Mood: Cheerful
Reputation: 453705
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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Quote:
Originally Posted by Hunterace View Post
Hope you feel better Al and get some rest!

Thanks Jay. Feel pretty shitty again today but had two naps so far so that's helping. Not in work today and have tomorrow off anyways. That should hopefully have me back on form.
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