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Old 02-06-2012, 02:57 PM   #41
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6/2 - Bench Day


Comments: Ive had it with programming!!! I have thought alot about this lately and I have more or less decided to go back to basics. Just plain barbell lifts, heavy weights and no fuss, waveloading as the main principle and I used it for the bench today, it felt great.

One bench day, one squat day, one OHP / Clean day and one deadlift day.

I will go by the advice that i give to all beginning trainees who asks - 75% of your time spent in the gym should be dedicated to one of the king lifts, rest of the time, do whatever you want.

So today I benched..


Bench Press
Warmups, then worked up to...
1x120kg
1x125kg

3x105kg
3x105kg Paused
3x105kg

2x110kg
2x110kg Paused
2x110kg

Paused (2s)
5x90kg
5x90kg
5x80kg
5x80kg
5x80kg

CloseGrip
5x80kg
5x80kg

Snatch Grip
12x50kg
12x50kg

*Awesome Benching today. Form felt superb.

JM Press
8x40kg
8x50kg
8x55kg
11x40kg
9x40kg

*First Time I did this and I loved it, hit my triceps really good.

Cable Pushdowns
4x12x40kg

Looking forward to next session allready. Great training today.
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Old 02-06-2012, 03:08 PM   #42
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When the mood hits...Smash it!
Nice session Swede.
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Old 02-06-2012, 03:15 PM   #43
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Nice work Swedish. I'm loving JM Presses right now.

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Old 02-06-2012, 03:55 PM   #44
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Smashed some volume and intensity there on Bench day! Well done!
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Old 02-06-2012, 04:07 PM   #45
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Quote:
Ive had it with programming!!! I have thought alot about this lately and I have more or less decided to go back to basics. Just plain barbell lifts, heavy weights and no fuss, waveloading as the main principle and I used it for the bench today, it felt great.
Let it rip Swede. Lift hard, listen to your body and stop one set shy of working too hard and you'll crush it.
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Old 02-06-2012, 04:11 PM   #46
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Thanks fellas!

BtB - Exactly my point, I went in the trap to start overanalyzing thing when I was injured. Back in the right mindset now. And it feels good!
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Old 02-06-2012, 06:02 PM   #47
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Awesome work Swedish, I like your style - screw this programming malarky, just go in the gym and lift heavy stuff!
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Old 02-06-2012, 07:26 PM   #48
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Great way to listen to body, some really great pressing today swede!
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Old 02-07-2012, 11:13 AM   #49
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Quote:
Originally Posted by Hazzard View Post
Awesome work Swedish, I like your style - screw this programming malarky, just go in the gym and lift heavy stuff!
Thanks Haz

Quote:
Originally Posted by mab54 View Post
Great way to listen to body, some really great pressing today swede!
Thanks alot mab, it was a good one!
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Old 02-07-2012, 11:17 AM   #50
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Awesome benching! I'm looking forward to seeing your programming or lack there of!
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