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Old 07-19-2012, 04:42 PM   #5231 (permalink)
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MAX EFFORT BENCH PRESS

Stretch
Foam roll back and hips

Bench press
POR grip
Bar for 3 sets
50kgs for 2 sets of 5
80kgs for 2 sets of 3
100kgs x 3
Add 2 board
120kgs x 3
130kgs x 3
137.5kgs x 3
142.5kgs x 3
150kgs x 3 JUST PB

Seated cable row
Wide neutral grip
65kgs x 10
90kgs for 3 sets of 10

Fat Gripz V bar pushdown
35kgs for 2 sets of 10
40kgs for 2 sets of 10

Kelso shrugs
80kgs x 10
Dropped weight to improve form
70kgs x 10
70kgs x 15

After just two days in my new job the difference is noticeable: my hips were way tighter tonight and my back wasn't too great either. Took a long time warming up, rolling inbetween sets and getting loose. Sets felt progressively better from 130 to 142.5. I wanted to do 147.5 and then one more jump but Pete made me go to 150 which was spot on. Got a massive lat cramp on the left side after the second rep so the third rep was an utter grinder but I got there, just

Nailed all of my assistance which took a while as I was knackered. Did rows with a different grip which needed less weight. Upped weight on extensions and just made reps and then had to drop weight for kelsos to keep my back locked in and keep it strict.

Video will be uploaded tomorrow and then back in for dynamic effort squat/DL on Saturday. Now I am beat so I'm gonna eat some more and then sleep.

Lastly massive thanks to Pete for his spotting and encouragement tonight.

LtL
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Old 07-19-2012, 05:35 PM   #5232 (permalink)
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Massive bench pb al. Keep up the good work!
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Old 07-19-2012, 06:05 PM   #5233 (permalink)
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Lovely stuff Al.
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Old 07-19-2012, 10:27 PM   #5234 (permalink)
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Great stuff LtL, big benching.
Hope the new job is also going great
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Old 07-19-2012, 11:21 PM   #5235 (permalink)
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Great benching LtL!
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Old 07-20-2012, 12:40 AM   #5236 (permalink)
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Very strong work indeed.
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Old 07-20-2012, 01:13 AM   #5237 (permalink)
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Strong benching Ltl!! Great job on the PB!
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Old 07-20-2012, 04:49 AM   #5238 (permalink)
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Thanks guys. Feeling sore today but in a good way. No WI-FI at work so will upload video tonight.

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Old 07-20-2012, 05:11 AM   #5239 (permalink)
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Squatting and Pulling tonight?
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Old 07-20-2012, 07:15 AM   #5240 (permalink)
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Tomorrow buddy. Week 3 with the ghetto safety bar so I'm working up.

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