The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Scott's Training Log for First Powerlifting Meet

    Hi everyone I have posted an introduction in the general chat. I am currently 11 weeks out from my first comp in November in Bournemouth, England where I will be lifting as a junior in the raw 125kg class. I follow a very basic westside conjugate program of training right now and I am going through a plateau with bench and deadlift. Any advice is welcome.

    This is what my training so far this week has consisted of.


    ME Deadlift (3rd September)

    I was hoping my injured hand I got from heavy grip training would not be too troublesome today. This was probably the worst lift I could have chosen for today but my lockout is suffering so it is perfect

    Rack Pull (Below knees)

    Warmed up quickly just using light weights and low reps on this lift. Got up to 220kg and done an easy double (This is actually a big PR for this lift without straps, which proves how weak my grip was). I loaded the bar to 260kg and my hand was already bleeding again and starting to rip so I could not grab the bar tight to get started.
    I put on straps and done a messy double as pulling this way is so different and feels horrible now.Had to leave it there as could not use my left hand at all today now.

    Assistance lift

    7x Front squat: 100x4, then 6 doubles with 120kg. This was not heavy but I was in a foul mood after the rack pulls and could not get 100% committed to it so ended up doing 120kg (75%) over and over for deep sets without pushing it or adding weight. I also got a tweak in my upper back.

    Had to scrap ultra wide sumo for obvious reasons....I really need to use heavy grip training sparingly as it can really screw up a whole cycle

    Abs Accessory work

    Db side bend: 45x12/47.5x8/50x6/40x13
    Decline sit-ups: 30x20/40x8-10+drop set
    Reverse pulldown abs: 2x sets 8-12 reps

    I did not need to rely on my hands for this so pushed it hard and there is still great progress being made weekly with trunk strength.




    ME Bench (5th September)

    Incline Bench Press (Max legal width).....Back In February I maxed out with 145kg using a medium grip (My worst grip)

    I worked up today trying to beat that and when I got to my first lift over 90% with 130kg I had to struggle for a sloppy single. I feel very unstable on the bench and my triceps still feel weak, weaker than what they were. My biceps are hurting when I press also. I moved onto light weight and practicing form.

    Overhead Press: 75x6/80x4/70x3-4+60x5-6

    Db Incline Hammer: 4x sets....i struggled getting reps with the 80lb Db's.
    Db elbows out ext: 4x sets with the 45lb'ers
    Chin up: BWx10,5,3
    Wide Pulldown: 2x 8
    3x high rep machine inverse fly

    I have hit a plateau obviously and I am clearly going backwards. I need to figure out what I have being doing so wrong that is causing both the deadlift and bench press to drop off



    GPP session (5th Sep)

    10+ mins foam rolling quads, back and biceps
    3x Db hammer curl: Needed straps with 26s and 28s just because of left hand injury and does not feel as good but just glad to stimulate biceps again
    4-5 supersets of pushdown and face pull
    some extra sets on machine inverse fly


    GPP (6th Sep)
    Done some more extra work for the priority bench press groups, lats and triceps
    Kept it light…4x wide Pulldowns, 4x tate presses, 3x rope pushdown
    Not much work. My work capacity is not that good yet if I am being honest.


    DE Squat (7th September)

    20 minutes of upper mobility, bench press technique work and lower mobility.

    "10.5" Box Squat (Max Width/Low bar)
    10x2 all with 120kg and -1 min rest intervals........Big improvement from last week in that I increased the volume and kept the weight constant and was able to push my feet all the way out to the sides of the rack and keep them pretty straight despite using my lowest box height.
    Speed improved with each and every set as did form. Only problem was setting up under the bar and keeping it steady.
    NO TENDON AND JOINT PAIN THIS WEEK!!

    Tried to do speed pulls but cannot grab the bar tight with my torn up left hand. This is a lesson being learned here about overdoing the grip work.

    5x4 Suspended GM: 100/110/115/120/125kg...........I had to round my mid to upper back but feels alright. I am starting these very deep and am using a straight elieko bar so think it is acceptable.

    Erectors and Abs work
    3x Seated GM: 60x10/65x8/70x6
    3x Decline sit up: 30x21/40x10/40x8
    3x Pulldown Abs: pin 10 x 10,10,10

    Done everything after warm up in roughly 1hr on empty stomach.

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  3. #2
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    DE Bench (8th September)

    5 minute shoulder pre-hab warm up.

    Incline Bench Press

    bar*5
    40kg*5
    60kg*5
    80kg*2 (All warm up sets with pinkies on power ring)

    100kgx3x3 (Wide)
    100kgx3x3 (Thumb from smooth: Much faster, felt great)
    100kgx3x1 (index on smooth: The big range made the reps too slow)
    90kgx3x2 (Index on smooth paused for 2 seconds: Better speed)

    Jm press

    60kg*11
    60kg*8
    60kg*6
    50kg*8...............I used lighter weight than the past as my delt dominance messes up form when I go heavier

    Db Incline Hammer press

    37.5s*8
    37.5s*5
    30s*8
    30s*6-8............I am weak with Db presses right now.

    Upright T-bar Row

    4plates+10*15
    +5kg*13
    5plates*12

    Tate press

    20s*12
    22.5s*8
    25s*8

    Face pull

    41kg*12
    45kg*12
    52kg*12
    59kg*12
    using 1 arm 32kg*8


    Increased Tricep volume as I need to make them my strongest pressing muscle for bench press and they are right now very weak and lagging behind deltoids.

  4. #3
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    GPP work (9th September)

    Close grip steep incline press

    225*4
    225*3
    200*9 (Failed on 10th rep. This exercise was tough but did not expect this!)
    135*10-12

    Cambered JM

    50kg*12
    50*15
    50*14
    50*10

    Wide grip Pulldown

    185lb*15
    185lb*10
    185*10
    90lb*12+

    Stability ball Db hammer press

    20kg's*20
    22kg's*15
    26's*12
    26's*12............Did not really go heavy as it's a new exercise. My upper back was on fire from these probably because its working so hard to stabilize me when pressing.

    Done high reps with very light loads on upper back and deltoid movements to help with recovery. Need to do this more.

    Db hammer curl

    28kg's*12
    28s*10
    28s*7

    Finished in roughly 60 minutes with more recovery type stuff. Sometimes I don't care about training for over 1 hour as I just want to work hard and also my conditioning is a work in progress.


    I really tried to focus on building the triceps today so did not give as much attention to lat work. I have not given them enough volume over the weeks and thought 8-10 sets of floor press and Db work would build them up but they are both presses so my dominant deltoids and pecs get a lot of the work and I dropped extensions for so long, which is no good. From now on I will do pressing and extensions on ME and DE but also try and do sessions like this with priority given to working the triceps hard so the overall volume goes way up and this should raise my bench!

  5. #4
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    ME Squat (10th September)

    Only needed less than 10 minutes of mobility work as I am much more flexible now and could squat max width (feet against rack) to my lowest box height).

    "10.5" Box Squat

    Goal today was a 20kg PR of 180kg. Got 160kg 6 weeks prior.
    Bar/60/100/120/130kg........Warm up sets. 2-3 reps explosive but sitting far back for 1 second count.

    90%+: 145x1/155x1/165x1/175x1(Lost my form and left knee came in but weight felt light)/180x1 (Not too much grinding)
    I will now start adding plates to the box again and break current PR's at each height up to my highest box of "15".

    Ultra wide sumo

    170kgx2....Still a grip issue from torn left hand
    add chalk: 170x2
    180x3
    180x2...............Very difficult sets with no belt and a very bad lift for me.

    Ft squat

    100kgx2,3,4,5.......Only 60% of my max but hips were gone at this point and got some decent work.

    Had to wait lengthy periods today for equipment in my gym. Left accessory work for later today.

  6. #5
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    PM........Triceps and active recovery

    Decided to do triceps work for 2nd day in a row to kind of shock them a bit and then let them recover for ME bench on Wed. Will do abs training probably tomorrow as can recover from that easily enough.

    4x Ez extension on decline

    30kgx15
    50x10-12
    50x6-8
    35x12

    2x flat ez extension

    35x15
    35x12

    3x Db hammer press (stability ball)

    26'sx20
    x15x12

    3x rope pushdown: 10-12

    Done a exercise used at westside I think, a medicine ball press on assisted chin up machine changing grip for tricep rehab using light weight high reps, also face pulls for recovery of upper back and shoulders.

    Weighed in at 260lbs tonight so I am maintaining my weight well right now on lower calorie diet.

  7. #6
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    Abs and recovery stuff 9/11/12

    Done a circuit of high rep light weight isolation movements for the pressing muscles and felt much looser for it.
    Then onto the heavy Abs work I left out yesterday.

    Db side bend

    46kgx15
    48kgx10
    50kgx10
    40kgx15

    3x Pulldown Abs: 12-15 reps
    3x Rope kneeling crunch: 10-12 reps

    Decline sit-up

    30kgx18
    40kgx10 w/drop set

  8. #7
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    ME Bench (9/12/12)

    Close grip Floor press (Index on smooth) Previous PR was 150kg touch and go months ago.

    barx8
    60x8
    80x5
    100x3
    110x3
    120x3
    130x2
    137x1
    142x1 (Well a slight finger up and a slightly uneven lockout: These are the lifts that need recorded)
    152xX (stapled)
    132x1

    I am not too surprised by this. My bench has definitely got a bit backward. This felt like a pure triceps movement and that is where I am struggling right now. I also hope my wide pressing improves soon.

    Overhead press

    82kgx3-4-3(10) Could not lock this weight out at the top for some reason so were half reps
    60kgx5 full range

    Db hammer press

    42'sx10
    44'sx8
    46'sx6
    48'sx4

    Tate press....the only thing I felt strong on all night but I try to go heavy on ME accessories and loosened the form a bit

    22'sx12
    25'sx10
    27.5'sx6
    27.5'sx6
    27.5'sx8
    25'sx6

    Lat bar seated row

    80kgx12
    100kgx8
    100x8
    80x12

    Machine Inverse fly

    3x heavy sets of 8

    Rope pushdown

    3x heavy sets (about 10 reps)

  9. #8
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    GPP (13th September)

    Some extra work for the triceps,lats and upper back with active recovery for upper body today

    Ez bar Jm press

    40kgx15
    50x12
    60x8
    60x8
    50x8
    50x8

    Wide grip pulldown

    80kgx12
    90x8
    90x6+drop
    80x8+drop

    Kroc rows

    60kgx10
    60x10
    60x8
    70x7 w/straps

    Volume and intensity were very good today and so went longer than a standard extra workout apparently should as I took longer rest between rowing sets. This is still progress in my GPP and strength.

  10. #9
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    Re

    I like that, first impressions are great

  11. #10
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    DE Squat+Deadlift (09/14/12)

    Done only lower body mobility today to get ready for the low box. I did not have problems with setting up bar placement so upper mobility must be better.

    "10" Box Squat: 12x2 w/122kg (roughly 60%) and -1 minute rests.
    I brought a tape measure and this box height was just under 10 inches so my lowest box to date. This was in a different gym where I have never squatted or pulled before and the rack is more narrow forcing me to use a closer stance but still quite wide. I am pretty sure this closer stance boosted my speed as I was moving very fast and sitting back and for at least 1 second on the box.

    Conventional Pull: 12 singles w/30 second intervals..no chalk or belt
    165x4/185x4/195x1 (decelerating at lockout so no good)/185x3..........This was a good return to decent deadlifting now that my left hand is fully healed. Was also using a thick cheap bar.

    Suspended GM (Pins set at mid-belly)

    100x6
    120x5
    130x4
    140x2............much better depth for GM's

    GM (to pins)

    100x6
    100x5

    Db side bend

    40x15
    42x12
    44x10
    46x8

    It looks like I will be able to add some chains and bands to my training now as have access to them so hopefully no more straight weight on DE day.

  12. #11
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    DE Bench Day (15th September)

    Bench Press w/40kg of chain
    8x3 w/60kg bar weight, 30 sec intervals.........First time training with accommodating resistance so obviously the sets were inconsistent as I got used to the feel of the chains de-loading and loading and swinging. When I moved the descent as fast as I could under control it felt great and now I can understood why the chains work.

    Jm press (off pins)

    60kgx8
    70x6
    70x5.......Did not enjoy this at all. Probably worth chucking this exercise away as any exercise where you collide with pins seems to be nothing but a joint destroyer. Will just have to do regular Jm press and try and keep the deltoids out of it more.

    5x Face pull

    10-12 reps

    4x Tate press

    20kg's x 10-15 reps

    2x Kroc rows (w/straps)

    60kg x 15 and 12.........Felt light

    4x Db rolling ext.

    20kg's x 8-12 reps

  13. #12
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    ME Squat Day (17th September)

    Began with 25-30 minutes of mobility work including rotator pre-hab, upper body dynamic, hip pnf, arching on stability ball and air squats to different box heights.

    "11" Box Squat with 50kg of chains(Medium stance/Low bar)

    Barx5
    Barw/chainsx3
    60kgx3
    100kgx3
    140kgx1 (First heavy set but still kind of easy)
    160kgx1
    170kgx1 (220kg top of lift/Chains did not fully deload so about 190kg on the box)
    140kgx1.....Counting this as a 4th heavy lift but was quite easy

    Full Ft Squat

    80kgx3
    100kgx3
    120kg x 3 singles
    100kgx2 (Ass touching the ground, trying to be explosive)..........Still shit at these mainly an upper back weakness as it is hard to stabilize using the crossed arms technique

    Ultra wide sumo

    140kg + 50kg chain x 3-4 triples..........Feet were almost touching plates so chains did not overload lockout too much

    Decline sit up

    40kg x 2 sets of 12

    Db side bend

    50kg x 10
    50x8

    Pulldown abs

    2 x sets of 10

  14. #13
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    Arms training (09/18/12)

    Ez Jm press

    40kgx20
    50x12
    60x9
    60x6
    50x12..........Kept rest down to 30 seconds

    Db hammer press

    45kg'sx6
    x5.....Poor choice. I cant really use my triceps on this and is always delts and pec taking over. Think this is why I am so weak with a close hammer grip on Db's.

    Tate press + Db rolling ext super-set

    2x sets with 20kg's 8-12 reps

    DB Hammer curl

    30kg'sx8
    x6

    Db curl

    25kg'sx8
    20'sx6

    Hand blaster

    3x sets high reps w/40kg for forearms

  15. #14
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    ME Bench (09/19/12)

    20 minutes dedicated to bench specific mobility work

    Bench press w/50kg chains (approx 40kg at top/20kg at chest)
    (all sets thumb from smooth)

    bar x8
    bar w/chains for 3 sets of 5
    60kg x5
    70x5
    80x3
    90x3
    100x3 (120/140)
    110x3 (130/150)
    120x3 (140/160)
    130xX (150/170)
    Add slingshot: 130x3 (150/170)....This was very easy. Feel I could have got a single raw if I moved faster in the bottom.

    I have only used chains 3 sessions now twice for bench and already love them. I think they can help mentally in the bottom of a lift as well as physically as they teach me to use much more force.

    Jm press (Revised form)

    60kgx10
    70x8
    80x4
    60x8.......Kept in a straight line with hands behind elbow so not a full extension like I was doing. Should build strength in arms faster now

    Db rolling extensions

    22.5kg'sx10
    25'sx8
    27.5'sx5
    25'sx6
    22.5'sx6
    20'sx4

    Kroc row

    60kg x15
    add straps: 70kg x9

    Machine inverse flys

    3 x heavy sets

    face pulls

    3x heavy sets


    This was the best bench press session I have had in a long time. Felt strong and explosive on the bench. My set up is improving as I force an arch and upper back tightness, just need to learn to drive with legs more and stretch the bar.

  16. #15
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    DE Squat+Deadlift (09/21/12)

    "11" Box Squat (For some stupid reason I did not bother with adding extra resistance)

    125kg 2x2....This was not speed work
    110kg 8x2....This was better, around 60%

    I see now why straight weight does not really make since for DE as you will just decelerate anyway and that is not any form of speed work.

    Conventional pull w/50kg chain

    10x singles 140, 160, 170kg.....Probably only 20-30kg of chain at lockout but felt very explosive.

    Suspended GM

    120kgx6
    130x5
    140x3

    GM

    100kgx8
    x4

    Done 4 sets of pulldown abs back to back, was very frustrated today and everything just felt hard. Deadlifting is feeling better though as I get used to the extra body-weight.

  17. #16
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    DE Bench (22nd September)

    Before benching I went through specific mobility work for the bench again and feel it is making a difference as I am setting up my back and legs better and feel more solid.

    Bench Press w/50kg of chains

    8 sets of 3 w/75kg, 30 sec rest
    3 close, 3 narrow, 2 wide

    After the speed work I done high rep work for recovery using Db's and an empty bar. Joints were hurting from bench and this tactic seems quite popular.

    Jm Press

    50kgx13
    x12
    x12
    x12

    Tate press

    20kg'sx15
    22.5'sx10
    x10
    20'sx12

    Vbar Seated row

    80kgx12
    x12
    x10
    x10

    Wide Pulldowns

    70kgx10
    60x10
    x8

    Machine inverse fly

    2x sets of 12

  18. #17
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    ME Deadlift (09/24/12)

    I was supposed to do something specific to deadlift lockout today and take a break from box squatting on Monday every week.
    I do not have any mats or blocks so tried pulling from the power rack pins just below the knee and it was a disaster. Tried this some weeks ago in another gym with a torn hand and done better then. Even with 140kg warm up set I struggled for 3 reps. Eventually worked up to a grinder with 220kg, which I had to give 2 attempts and then missed 240kg. I have done 260kg for reps on this lift before though and a 280kg max!

    Felt the equipment played some part as this was probably the cheapest bar and plates you can find. I am also struggling with getting enough food and have no energy and my deadlift has felt weird since bulking up from 240-260lb in a short space of time especially the lockout.

    I done some ultra wide sumo pulls and then decided just to stop and leave.

  19. #18
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    Triceps,Lats,Upper Back

    Ez bar extensions

    40kgx25
    50x15
    60x8
    x6
    x5
    40x10

    Rolling Db Extensions

    20kg's x 10
    x10
    22.5's x 10

    Rope pushdown

    3x heavy sets of 12

    Kroc Row

    50kg x 30 (Rep PR)
    60kg x 15 w/straps.........This felt like intense cardio for me, I had to lie down between switching sides let alone sets, which felt pathetic

    Chest supported row

    40kg x 12
    50x10
    x10
    x10
    x10

    The electric gym scale weighs me at 264lbs now, it has to be wrong as I am eating less than half the calories it took to get me this heavy. It could be because of a lowered metabolism or something. Starting to feel fat though.

  20. #19
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    ME Bench Day (27th September)

    10 minutes working on specific mobility drills to help me on the bench. My set up was the best it has ever been this week.

    Close Grip Bench w/50kg of chains
    barx8
    +chainsx8
    60kgx5
    70kgx5
    80kgx3
    90kgx3
    100x2
    110x1
    120xMiss.....Seemed to loose my form all together on this set. Bar came behind my elbows slightly and my wrist wraps unraveled
    100x3
    110x2
    115x1....About 125kg on chest and 150kg at lockout. Should have been able to get 120kg though.

    Jm press

    70kgx8
    75x8
    80x6
    85x5

    Db rolling Ext

    25'sx8
    x8
    27.5'sx5

    Straight bar pushdown

    3x heavy sets of 12

    Db row

    70kg x 12 w/straps using quite strict form

    Chest supported row

    60kgx10
    70x8
    80x6

  21. #20
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    DE Squat+Deadlift (7 weeks out)

    A lot of mobility work needed today for the hips, erectors, arms, shoulders and upper back as they were tight from bench yesterday.

    "11" Box Squat w/50kg of chains

    3 x doubles with 104kg
    7 x doubles with 115kg..........After getting warmed up these sets were excellent compared to last weeks's awful squats. The speed was much better and felt so light throughout the whole lift.

    Deadlift w/chains

    3x singles w/155kg
    7x singles w/175kg

    I then tested my power with what was supposed to be heavy singles using 197kg bar plus 40kg chain at the top. Done 3 and was almost fast and easy enough to be speed work, no belt. This was roughly 240kg at the top and felt nice so I really should get a 240kg+ in meet conditions.

    Good Morning

    125kg x 6
    138 x 4
    145 x 3
    104 x 8.............This was good progress strength wise

    Finished with 6 sets of heavy Abs work


    Pulls were done from the standard height this week as have used weird small plates previously making it a deficit pull. I expect to improve my deadlift further when I start training with a powerlifting belt and power bar prior to my competition.
    Squat has been going very well for past 7 weeks but need to practice actual free squats very soon and that leaves bench press, which needs some big progress over the next 7 weeks particularly technique wise.

  22. #21
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    DE Bench

    Chain Bench Press

    8 x triples w/80kg using 3 grips. 120kg at the top.

    Ez extensions

    40kgx27
    50x14
    60x7
    40x12

    Tate press

    20kg'sx10
    22.5'sx8
    20'sx10

    Pushdowns

    3 x sets of 10

    Vbar seated row

    80kg x 12
    85x8
    90x8

    Chest supported row

    50kgx12
    60x10
    70x10

    Machine inverse fly

    2 x sets of 10

  23. #22
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    ME Deadlift

    Sumo pull with Chains

    70kg x 3 sets 5
    add 50kg of chain: x 3 sets 5 changing resistance at top

    All sets with 25kg of chain at lockout
    124kg x 3
    150 x 2
    Add belt:176 x 1
    Add chalk: 188 x 1
    195 x 1
    202 x Miss (Could not squeeze past sticking point when total weight got close to 230kg)
    No belt: 176 x 2
    183 x 1....Needed more work and got about 5 sets over 90%

    My poor sumo pull is mostly down to poor technique. This is obvious when I use my first warm up set as I make it look heavy when it is not.

    Good Mornings

    136kg x 6
    148 x 4
    160 x 3
    136 x 3
    104 x 6....The heavier sets were with messy form but I really need to push these

    Also done 7 sets of heavy Abs work

  24. #23
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    Some extra accessory stuff for bench tonight

    Db Row

    60kg x 12
    50 x 12......Only done a little bit as this exercise is draining and no point being fatigued tomorrow

    Chest supported rows

    50kg x 12
    60 x 12
    x12
    70 x 10

    Face pulls

    2 x 20,15

    Machine inverse fly

    2 x 12


    I just like to work and feel that on both Bench days I use most of my energy on the main lift and Triceps work so only done pulling muscles tonight

  25. #24
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    ME Bench

    Fat Bar Bench Press w/chains (Wide Grip)

    (Around 40kg of chain @lockout)

    bar x 8
    +chains x 6
    62kg x 5
    84 x 5
    96 x 4
    103 x 3
    108 x 2
    115 x 2
    120 x 2
    132 x 1 (170+kg @top)...Big PR with chains
    139 x miss (180ish @top)....Stalled just short of lockout

    Jm press

    74 x10
    86 x 7
    93 x 4

    Db rolling ext

    22.5's x 8
    25's x 6
    27.5's x 6
    30's x 4

    Fat grip pushdown

    3 heavy sets: 10,8,8

  26. #25
    Senior Member
    Join Date
    Sep 2012
    Posts
    177
    More Bench Press Accessory work

    4x Incline bar extensions
    4x Vbar pulldowns
    4x Chest supported rows
    3x Db curl

    30 mins including long warm up. Holding back in these sessions deliberately to feel better for the main work days.

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