Have had a pretty good week this week with some nice weights being lifted. Today was deadlift day and I was hoping to finish off the heavy part of the week with some good numbers. Using the metal platform to deadlift off as this allows me to loop my No# 1 bands over the bar and had plenty of tension to the lift. 65kg of tension.
Set up is still the same except you have to adjust for the bands not allowing you to roll the bar. Also you have to try and place it in the right place so you are not to far forward or back thereby not giving yourself room to lift. Have a look at my lifts and you will see how it is set up. Speed off the floor could have been a lot better as well as during the pull in the center of the lift although you do get a lot of tension very quickly. There is 225kg on the bar plus the 65kg of band tension so 290kg at the top. Lockouts could have been a bit stronger as well.
225kg + 65kg Band Tension Set 1
225kg + 65kg Band Tension Set 2
225kg + 65kg Band Tension Set 3
However I am happy with the 890kg weekly total which is 5kg ahead of the third week of the last cycle and with 1 more week (which is max effort week) to go there is going to be some big numbers. Still gotta be happy.
Also did some Shoulder presses 4 sets of 60kg for 6 reps as well as some pronated dumbbell presses 3 sets of 8 reps with 30kg and 35kg dumbbells and finished it off with some band rear delts using the No# 2 Bands.
Wednesday, February 26, 2014
Tuesday, February 25, 2014
Benchpress Work Week 2
Pretty good day today with my benching. Felt a little stiff when I first got there and didn't think I would be any good. Warmed up with my usual weights (60,100,140,180,220) then put my shirt on. 240kg off a 3" board went well but not as good as I wanted. So went to 255kg off a 1 1/2 inch board and the weight flew up. Then put the 10kg chains on with the 255kg bar weight. Good strong set up and great hand off's from both Elijah and Andrew. First 2 sets were off the 1 1/2" board and found it well. The presses were good and the lockouts pretty good as well. Speed could have been better but I will take it. The last set I thought I might as well go to the 1" board and see how it goes. Good set up and strong control on the way down. Good touch and plenty of speed on the way up. Just needed to push my elbows in to make my arms straight and was able to do that.
255kg + 10kg of Chain off 1.5" Board Set 1
255kg + 10kg of Chain off 1.5" Board Set 2
255kg + 10kg of Chain off 1" Board Set 3
4 sets of Stop presses for 6 reps @ 100, 120, 120 and 140kg and 4 sets of alternating close grip benchpress for 8 reps @ 120kg and I was done for the night.
Happy with how the day turned out and this sets me up for a big bench next week.
255kg + 10kg of Chain off 1.5" Board Set 1
255kg + 10kg of Chain off 1.5" Board Set 2
255kg + 10kg of Chain off 1" Board Set 3
4 sets of Stop presses for 6 reps @ 100, 120, 120 and 140kg and 4 sets of alternating close grip benchpress for 8 reps @ 120kg and I was done for the night.
Happy with how the day turned out and this sets me up for a big bench next week.
Monday, February 24, 2014
Its been awhile I know
Life has been in the way over the last couple of weeks so that is why no updates. However here we go.
Week 2 of t his cycle and I started a new exercise last week where I put the stands for the buffalo bar inside a power rack and the add 2 x No# 2 bands and 1 x No#1 band looped over the bar for some tension. How much, well we worked it out last week and it is 65kg/side.
Down to 3 sets of 2 reps this week and some more weight. Wanted to do 200kg + 135kg band tension however going in I was not sure how it would go. It went real well. A lot more solid than last week and I felt good. Control on the way down is good and plenty of speed on the way up. The only thing is my feet could be out wider, although I got a good set up on my second set. Not sure what the tension is at the bottom however I would say somewhere between 50kg and 65kg. Pretty happy with everything tonight and looking forward to the challenge next week.
200kg + 135kg Band Tension Set 1
200kg + 135kg Band Tension Set 2
200kg + 135kg Band Tension Set 3
Did some front squats with the Buffalo bar just for some thing different. The bar could swing around a lot if you aren't solid though your core. Can feel your butt work though. 3 sets of 6 reps at 100kg
Bentover rows and Machine rows and I was done for the night. Bentover rows of 4 sets 6 reps of 100kg and 4 sets of 8 reps for the Machine rows.
Week 2 of t his cycle and I started a new exercise last week where I put the stands for the buffalo bar inside a power rack and the add 2 x No# 2 bands and 1 x No#1 band looped over the bar for some tension. How much, well we worked it out last week and it is 65kg/side.
Down to 3 sets of 2 reps this week and some more weight. Wanted to do 200kg + 135kg band tension however going in I was not sure how it would go. It went real well. A lot more solid than last week and I felt good. Control on the way down is good and plenty of speed on the way up. The only thing is my feet could be out wider, although I got a good set up on my second set. Not sure what the tension is at the bottom however I would say somewhere between 50kg and 65kg. Pretty happy with everything tonight and looking forward to the challenge next week.
200kg + 135kg Band Tension Set 1
200kg + 135kg Band Tension Set 2
200kg + 135kg Band Tension Set 3
Did some front squats with the Buffalo bar just for some thing different. The bar could swing around a lot if you aren't solid though your core. Can feel your butt work though. 3 sets of 6 reps at 100kg
Bentover rows and Machine rows and I was done for the night. Bentover rows of 4 sets 6 reps of 100kg and 4 sets of 8 reps for the Machine rows.
Sunday, February 9, 2014
Strong Deadlifts and a good weekly total
Today was deadlift day and now is a good time to consolidate what I had done last week. Felt good going into the gym and also knew I had some work to do. Strong stance and a quick pull off the ground with some power through the rest of the rep.
Set 1 230kg + 50kg Chain off 2 mats
230kg + 50kg Chain x 2 reps off 2 mats
Good set up at the bar and a strong mindset. The bar took a bit more to get off the floor than I thought it would. A little slow on the pull however never thought I was going to miss. Reset the second and it seemed to come up better. Pretty happy with this as it gave me a 840kg week.
Set 2 230kg + 50kg Chain off 2 mats
230kg + 50kg Chain x 2 reps off 2 mats set 2
A lot better on this set with a better pull off the floor. Weight seemed to come though the center of the lift a lot better. Good lockout. Second rep I twist a little however was still able to get the weight to the top. Speed wasn't great but I will take it.
Set 3 230kg + 50kg Chain off 2 mats
230kg + 50kg Chain x 2 reps off 2 mats set 3
A lot tougher than I was hoping for. Seemed to struggle to get the bar moving and the weight seemed heavier. Was able to lock both reps out. Pretty consistent through both reps. Good way to finish a heavy week so happy with that side if things.
Overall a pretty good workout with reasonable speed off the floor and through the rep. Lockout was good as well. Probably could be a bit quicker/stronger through the first 2/3rds of the rep. Good to see some better results already with my deadlifting.
On to
Log Press. 75kg x 6 reps
Log Press
Don't know why but this was one tough exercise today. Just had no real power on any of the sets and the reps were crap. Struggled to get all the reps done but somehow got there.
Machine Press 100kg x 8 reps
Machine press 100kg x 8 reps
These were a lot better that the log press and I was able to get out some good reps here. Could feel my shoulders working hard. It is a different exercise and works from a different angle. I like it so I will cycle it in and out over the year.
Bentover Band Lat Raise
Bentover Band Lat Raise x 10 reps
Should have used the blue band here but just did not have the power today to use them. went back to the red bands and got some pretty good reps done. Could feel my rear delts by the end of the last set.
Overall a reasonable workout however some more power and strength during the shoulders part would have been good. Some days you have good days and some days you have mediocre days. Today was the latter.
Set 1 230kg + 50kg Chain off 2 mats
230kg + 50kg Chain x 2 reps off 2 mats
Good set up at the bar and a strong mindset. The bar took a bit more to get off the floor than I thought it would. A little slow on the pull however never thought I was going to miss. Reset the second and it seemed to come up better. Pretty happy with this as it gave me a 840kg week.
Set 2 230kg + 50kg Chain off 2 mats
230kg + 50kg Chain x 2 reps off 2 mats set 2
A lot better on this set with a better pull off the floor. Weight seemed to come though the center of the lift a lot better. Good lockout. Second rep I twist a little however was still able to get the weight to the top. Speed wasn't great but I will take it.
Set 3 230kg + 50kg Chain off 2 mats
230kg + 50kg Chain x 2 reps off 2 mats set 3
A lot tougher than I was hoping for. Seemed to struggle to get the bar moving and the weight seemed heavier. Was able to lock both reps out. Pretty consistent through both reps. Good way to finish a heavy week so happy with that side if things.
Overall a pretty good workout with reasonable speed off the floor and through the rep. Lockout was good as well. Probably could be a bit quicker/stronger through the first 2/3rds of the rep. Good to see some better results already with my deadlifting.
On to
Log Press. 75kg x 6 reps
Log Press
Don't know why but this was one tough exercise today. Just had no real power on any of the sets and the reps were crap. Struggled to get all the reps done but somehow got there.
Machine Press 100kg x 8 reps
Machine press 100kg x 8 reps
These were a lot better that the log press and I was able to get out some good reps here. Could feel my shoulders working hard. It is a different exercise and works from a different angle. I like it so I will cycle it in and out over the year.
Bentover Band Lat Raise
Bentover Band Lat Raise x 10 reps
Should have used the blue band here but just did not have the power today to use them. went back to the red bands and got some pretty good reps done. Could feel my rear delts by the end of the last set.
Overall a reasonable workout however some more power and strength during the shoulders part would have been good. Some days you have good days and some days you have mediocre days. Today was the latter.
Saturday, February 8, 2014
Benchpress Day
On to benchpress today. Last week went well so was hoping today would also be a good day. Again being week 2 down to 2 reps/set still off the 2" board. Set up and speed off the board with a strong lockout is what I am looking for today. Have been working hard on pushing right though the ep on speed day so also hoping some of that is starting to pay off.
Set 1 250kg x 2 reps off 2"board.
250kg x 2 reps off 2" Board
A good strong set up at the start with a good handout. Weight felt good in my hands however a bit far back towards the head so had to make the adjustment. 2 cleans touch's on the board and some good speed to the top. Strong lockout. Reps felt real good and was quite happy with how this went.
Set 2 250kg x 2 reps off 2" board
250kg x 2 reps off 2"board Set 2
This set was real good and it started with a great set up and handout from the spotter (Andrew), He was able to help me get the bar a lot further down my body. This helps getting the weight to touch. I don't like to "blow my own trumpet" however even I have to admit the first rep is pretty quick and it was a good lockout. The second isn't quite the same but I was able to catch the wave in the middle and still lock it out. This is how every set/rep should be however Alas.
Set 3 250kg x 2 reps off 2" Board
250kg x 2 reps off 2" Board Set 3
Good set up and was feeling pretty good going into this set. Got the first one real well however on the way down on the second I pulled my head up which made the weight tip to the right. Still had to have a go at pressing it. Just stalled half way up. Will have to have a think about the third set as this also happen last week. Is it a start of a trend or just bad luck. Need to start getting that last one.
Overall a good bench workout. with plenty of speed on all the good reps as well as some good strong lockouts. Got to keep working on the lockouts and getting the bar down my body. Could always use more speed.
Move on to
Decline Benchpress
Decline Benchpress 120 x 6 reps
Still getting use to these. Felt a bit better this week. Feel out of energy a bit here after having a lot taken out of you from the big benching however have to get this stuff done so pay my dues. The fact that the bench itself moves around doesn't quite inspire confidence.
Close Grip Floor Press
Close Grip Floor Press 130 x 4 reps
Surprised a little here as I had such little power left that I had to back off a couple of reps/set. Set up and the first 2 reps are pretty good but the next 2 felt like another 100kg had been added to the bar. Not quite sure why. It could have the triceps taking a hit from the benching or to much weigh or not enough energy or a combination of all the above.
Tricep Pressdowns
Tricep pressdowns 54kg x 8 reps
Really starting to feel my triceps lack of power here. Just trying to get the job done as very little power left. This is the sort of thing that I have to do to get more power on my bench's. Got the reps done however only just.
BTN Dumbbell Extensions
BTN Dumbbell Ext 15 x 10 reps
Working hard on actually extending with the Triceps here and not just moving the arm. Done properly you don't need a lot of weight. By now my triceps are out of there, very little power or strength left in them at all.
Set 1 250kg x 2 reps off 2"board.
250kg x 2 reps off 2" Board
A good strong set up at the start with a good handout. Weight felt good in my hands however a bit far back towards the head so had to make the adjustment. 2 cleans touch's on the board and some good speed to the top. Strong lockout. Reps felt real good and was quite happy with how this went.
Set 2 250kg x 2 reps off 2" board
250kg x 2 reps off 2"board Set 2
This set was real good and it started with a great set up and handout from the spotter (Andrew), He was able to help me get the bar a lot further down my body. This helps getting the weight to touch. I don't like to "blow my own trumpet" however even I have to admit the first rep is pretty quick and it was a good lockout. The second isn't quite the same but I was able to catch the wave in the middle and still lock it out. This is how every set/rep should be however Alas.
Set 3 250kg x 2 reps off 2" Board
250kg x 2 reps off 2" Board Set 3
Good set up and was feeling pretty good going into this set. Got the first one real well however on the way down on the second I pulled my head up which made the weight tip to the right. Still had to have a go at pressing it. Just stalled half way up. Will have to have a think about the third set as this also happen last week. Is it a start of a trend or just bad luck. Need to start getting that last one.
Overall a good bench workout. with plenty of speed on all the good reps as well as some good strong lockouts. Got to keep working on the lockouts and getting the bar down my body. Could always use more speed.
Move on to
Decline Benchpress
Decline Benchpress 120 x 6 reps
Still getting use to these. Felt a bit better this week. Feel out of energy a bit here after having a lot taken out of you from the big benching however have to get this stuff done so pay my dues. The fact that the bench itself moves around doesn't quite inspire confidence.
Close Grip Floor Press
Close Grip Floor Press 130 x 4 reps
Surprised a little here as I had such little power left that I had to back off a couple of reps/set. Set up and the first 2 reps are pretty good but the next 2 felt like another 100kg had been added to the bar. Not quite sure why. It could have the triceps taking a hit from the benching or to much weigh or not enough energy or a combination of all the above.
Tricep Pressdowns
Tricep pressdowns 54kg x 8 reps
Really starting to feel my triceps lack of power here. Just trying to get the job done as very little power left. This is the sort of thing that I have to do to get more power on my bench's. Got the reps done however only just.
BTN Dumbbell Extensions
BTN Dumbbell Ext 15 x 10 reps
Working hard on actually extending with the Triceps here and not just moving the arm. Done properly you don't need a lot of weight. By now my triceps are out of there, very little power or strength left in them at all.
Thursday, February 6, 2014
One of those weeks
Let me explain. Due to a number of factors I have not been able to put up any posts until today. So here goes for Monday. Hmmmm. Into week 2 of this cycle so the reps are down to 2 per set. I have added another 20kg onto the bar but left the chains at the same weight as last week. Straps will now be up and I am trying to work on my setup as well. The counting has not been going as well as I hoped. Also wanting to se a lot more drive out of the bottom. So a few things to work on.
Set 1 260kg + 50kg Chain.
260kg + 50kg Chain Set 1
Felt pretty good with this however the set up was a not quite the way I wanted it to be. Could have been out a little wider and used the full 5 count. Knees were okay but depth could have been a bit more. The drive out of the bottom is pretty strong and never had any doubts about the second rep. Feels good to have this much weight on my back again.
Set 2 260kg + 50kg Chain
260kg +50kg Chain Set 2
Got the 5 count done a lot better on this set. Feet were out a bit more and as you can see the knee to ankle is a lot more upright. Could have been a little deeper however the speed on the way up is pretty good. The depth part surprised me a little as I felt I was deep enough. Something I will have to work on. No excuses just a little surprised that's all.
Set 3 260kg + 50kg Chain
260kg + 50kg Chain Set 3
Even I can have problems. As soon as the third step hit the ground I knew I was going forward and I just had to get it back on to the pins. This annoyed me a little so made me more determined to do this. The rest was easy. Plenty of speed and power just need to get down more.
So all in all the power and speed off the bottom was good however the set up and depth will have to work on that over the next few weeks.
Pin Squats 320 x 2 reps
Pin Squats 320kg x 2 reps 16th pin
Crap set up and feet nowhere near where they should have been and hands in the wrong place. Ground out a couple of reps. Have to sort that out real quick as well.
Zercher Squats
Zercher Squats 120kg
Reasonable set up however I felt I was down on power here. Could feel my butt and erectors working hard here though. Speed was okay.
Machine Rows
Machine Rows 110 x 6 reps
Getting a bit stronger on these and the reps felt good. Still need a lot more power from my back.Still felt pretty good though.
T/bar Rows
T/bar Rows 75kg x 8 Reps
This felt like it was about the right weight. Good strength and power however have to keep pushing for more out of the last two exercise's.
Straight Bar Good Mornings
Straight Bar Good Mornings
Had to use the straight bar as the safety bar was being so a different position. The weight was about right for this week. It is keeping the form that is the hard part.
Reverse Hypers
Reverse Hypers 80 x 10 reps
Ahhhh Reverse hypers. If you are not doing this exercise start and put it in at the end of your squat day. it is just a good exercise. It makes a big difference for me as well as making me that little bit stronger.
Set 1 260kg + 50kg Chain.
260kg + 50kg Chain Set 1
Felt pretty good with this however the set up was a not quite the way I wanted it to be. Could have been out a little wider and used the full 5 count. Knees were okay but depth could have been a bit more. The drive out of the bottom is pretty strong and never had any doubts about the second rep. Feels good to have this much weight on my back again.
Set 2 260kg + 50kg Chain
260kg +50kg Chain Set 2
Got the 5 count done a lot better on this set. Feet were out a bit more and as you can see the knee to ankle is a lot more upright. Could have been a little deeper however the speed on the way up is pretty good. The depth part surprised me a little as I felt I was deep enough. Something I will have to work on. No excuses just a little surprised that's all.
Set 3 260kg + 50kg Chain
260kg + 50kg Chain Set 3
Even I can have problems. As soon as the third step hit the ground I knew I was going forward and I just had to get it back on to the pins. This annoyed me a little so made me more determined to do this. The rest was easy. Plenty of speed and power just need to get down more.
So all in all the power and speed off the bottom was good however the set up and depth will have to work on that over the next few weeks.
Pin Squats 320 x 2 reps
Pin Squats 320kg x 2 reps 16th pin
Crap set up and feet nowhere near where they should have been and hands in the wrong place. Ground out a couple of reps. Have to sort that out real quick as well.
Zercher Squats
Zercher Squats 120kg
Reasonable set up however I felt I was down on power here. Could feel my butt and erectors working hard here though. Speed was okay.
Machine Rows
Machine Rows 110 x 6 reps
Getting a bit stronger on these and the reps felt good. Still need a lot more power from my back.Still felt pretty good though.
T/bar Rows
T/bar Rows 75kg x 8 Reps
This felt like it was about the right weight. Good strength and power however have to keep pushing for more out of the last two exercise's.
Straight Bar Good Mornings
Straight Bar Good Mornings
Had to use the straight bar as the safety bar was being so a different position. The weight was about right for this week. It is keeping the form that is the hard part.
Reverse Hypers
Reverse Hypers 80 x 10 reps
Ahhhh Reverse hypers. If you are not doing this exercise start and put it in at the end of your squat day. it is just a good exercise. It makes a big difference for me as well as making me that little bit stronger.
Sunday, February 2, 2014
Time for another update
On to Deadlifts on a Friday ( read my other posts and you will find out why). Now that we have got the first cycle out of the way I can start working on some of the things that I feel I need to work on to bring my deadlifts back up and beyond what they were last year. I need to add in a lot more variety as well as a better attitude toward's he whole rep.I need to be stronger and faster off the floor, more aggressive though the center of the rep and build a stronger lockout.
Deadlifts 220kg + 50kg Chain x 3 reps off a 3 mat (each mat is 20mm) Set 1
Deadlifts 220kg + 50kg Chain Set 1
Wasn't to sure how this was going to go due to a number of factors, but did not need to worry. Strong off the floor and pretty good speed though the middle part of the rep and a good lockout. I like to place the weight and reset before the next rep as I believe it teach's you how to get the weight off the floor better.
Deadlifts 220kg + 50kg Chain x 3 reps Set 2
Deadlifts 220kg + 50kg x 3 reps Set 2
Another good set here although I am slowing down a bit on the whole rep. Reasonable off the floor, however not quite as quick as I wanted in the middle of the rep. Okay lockout.
Deadlifts 220kg + 50kg Chain x 3 reps Set 3
Deadlifts 220kg + 50kg Chain x 3 reps Set 3
The first 2 reps are pretty good here even though I am a little slow through the middle of the rep. The last rep I have to work for as I am not lifting as strong on that one as I should be. Also the lockout is not as strong as it could have been.
Overall a reasonable way to start deadlifting big again, still plenty to work on. I should be happy that I got what I wanted in the way of reps. I think the rest will come it is just if I am not hard on myself now why would I want to change later on.
The rest of the workout went like this
Trap Bar Deadlifts 280 x 3 reps Goal is 5 reps
Trapbar Deadlifts 280 x 3 reps
I have put these in in the same vein as the pin squats and benchpress. One set to over load the body. The best I could come up with so if you have a better idea please let me know. Once I get to 5 reps then I will increase the weight.
Log Press 70kg x 6 reps
Log Press 70kg x 6 reps
These felt pretty strong for a change. I am working on getting back up in to the bigger weights for this exercise to get my shoulders a lot stronger than they have been.
Standing Machine Press 80kg x 8 reps
Standing Machine Press 80kg x 8 reps
A new exercise for me or one I haven't done in a very long time. Just wanting to hit my shoulder from a different angle Felt good even though it is a machine.
Sled Pulls 80kg x 1 (there and back) Approx 12 mtrs each way
Sled Pulls 80 x 1, approx 12mtr each way.
These were a lot harder than I thought it would be. I have changed to this for something different just to use that posterior chain at the end of the workout.
Overall a good workout with a lot to work still to be done in regards to the deadlift. The shoulders part has to be worked on and with my bodyweight coming back the strength will come over time.
Deadlifts 220kg + 50kg Chain x 3 reps off a 3 mat (each mat is 20mm) Set 1
Deadlifts 220kg + 50kg Chain Set 1
Wasn't to sure how this was going to go due to a number of factors, but did not need to worry. Strong off the floor and pretty good speed though the middle part of the rep and a good lockout. I like to place the weight and reset before the next rep as I believe it teach's you how to get the weight off the floor better.
Deadlifts 220kg + 50kg Chain x 3 reps Set 2
Deadlifts 220kg + 50kg x 3 reps Set 2
Another good set here although I am slowing down a bit on the whole rep. Reasonable off the floor, however not quite as quick as I wanted in the middle of the rep. Okay lockout.
Deadlifts 220kg + 50kg Chain x 3 reps Set 3
Deadlifts 220kg + 50kg Chain x 3 reps Set 3
The first 2 reps are pretty good here even though I am a little slow through the middle of the rep. The last rep I have to work for as I am not lifting as strong on that one as I should be. Also the lockout is not as strong as it could have been.
Overall a reasonable way to start deadlifting big again, still plenty to work on. I should be happy that I got what I wanted in the way of reps. I think the rest will come it is just if I am not hard on myself now why would I want to change later on.
The rest of the workout went like this
Trap Bar Deadlifts 280 x 3 reps Goal is 5 reps
Trapbar Deadlifts 280 x 3 reps
I have put these in in the same vein as the pin squats and benchpress. One set to over load the body. The best I could come up with so if you have a better idea please let me know. Once I get to 5 reps then I will increase the weight.
Log Press 70kg x 6 reps
Log Press 70kg x 6 reps
These felt pretty strong for a change. I am working on getting back up in to the bigger weights for this exercise to get my shoulders a lot stronger than they have been.
Standing Machine Press 80kg x 8 reps
Standing Machine Press 80kg x 8 reps
A new exercise for me or one I haven't done in a very long time. Just wanting to hit my shoulder from a different angle Felt good even though it is a machine.
Sled Pulls 80kg x 1 (there and back) Approx 12 mtrs each way
Sled Pulls 80 x 1, approx 12mtr each way.
These were a lot harder than I thought it would be. I have changed to this for something different just to use that posterior chain at the end of the workout.
Overall a good workout with a lot to work still to be done in regards to the deadlift. The shoulders part has to be worked on and with my bodyweight coming back the strength will come over time.
Saturday, February 1, 2014
The Blue Screen of Death and an Update
As you can probably work out we have had the blue screen of death happen to our computer and therefore it has been a little hard to do much on this front. However have got into the gym and done some work. Days are a little out as well as I have been doing stocktake at work on a couple of days (Monday and Wednesday). A couple of late night finishes. Read midnightish.
Anyway got in to do some benching on Thursday and this was the first time I have put the shirt on since the Commonwealths. Back then I was about 134 now I am somewhere around that 138 mark so the shirt was feeling a bit tighter than the last time I used it. Wasn't sure how things were going to go so it was a bit of a lets see night. Wow how things have changed. Down to a 3" board just to check and I had plenty of control and a lot of power and speed on the press. Man it felt good to have that much weight and a working shirt.
Benchpress 240 x 3 off 3" Board Set 1
240kg x 3 reps off 3" Board Set 1
The set up was good just needed to talk the liftoff out a bit. Found the board real well and had plenty of power on the drive. Even getting a strong lockout. Was a little surprised at how easy it felt and I felt that way though all 3 reps.
Benchpress 240 x 3 off 2" Board Set 2
240kg x 3 reps off 2" Board Set 2
Again another good set up and liftoff but this time down to a 2" board as the first set went so well. Felt strong on the first rep but then started wave around on the second and third reps a little. Still getting pretty good drive off the board and a reasonable lockout. Everything else felt good and I didn't think I was going to miss any of the reps.
Benchpress 240 x 2 off 2" Board Set 3
240kg x 2 reps off 2" Board Set 3
Good set up and liftoff. First and second reps felt good and strong. Went for a third and got stuck about 1/2 way up on it for some reason. Press off my chest and lockout were pretty good but both need a lot of work to make sure.
THINGS TO WORK ON.
Anyway got in to do some benching on Thursday and this was the first time I have put the shirt on since the Commonwealths. Back then I was about 134 now I am somewhere around that 138 mark so the shirt was feeling a bit tighter than the last time I used it. Wasn't sure how things were going to go so it was a bit of a lets see night. Wow how things have changed. Down to a 3" board just to check and I had plenty of control and a lot of power and speed on the press. Man it felt good to have that much weight and a working shirt.
Benchpress 240 x 3 off 3" Board Set 1
240kg x 3 reps off 3" Board Set 1
The set up was good just needed to talk the liftoff out a bit. Found the board real well and had plenty of power on the drive. Even getting a strong lockout. Was a little surprised at how easy it felt and I felt that way though all 3 reps.
Benchpress 240 x 3 off 2" Board Set 2
240kg x 3 reps off 2" Board Set 2
Again another good set up and liftoff but this time down to a 2" board as the first set went so well. Felt strong on the first rep but then started wave around on the second and third reps a little. Still getting pretty good drive off the board and a reasonable lockout. Everything else felt good and I didn't think I was going to miss any of the reps.
Benchpress 240 x 2 off 2" Board Set 3
240kg x 2 reps off 2" Board Set 3
Good set up and liftoff. First and second reps felt good and strong. Went for a third and got stuck about 1/2 way up on it for some reason. Press off my chest and lockout were pretty good but both need a lot of work to make sure.
THINGS TO WORK ON.
- Probably a stronger setup before I start the rep
- More power off the board (can never be happy with that part)
- More speed though the whole rep
- Stronger lockouts.
Overall I was happy with how things went. Wasn't to sure what was going to happen so was pleasantly surprised at how well things went. Will stay with 2" board next week but increase the weight. Gives me the confidence that I can go back into the big weights again and get them.
As I have said new cycle so new exercises,
Decline Benchpress 3 x 6 @ 100kg
Have not done these for a very long time, However it is now time to put them back in. Using them in the same way as the inclines from the last cycle. As you can see the bench makes for plenty of confidence for when you want to lift some big weight. It moves under you quite a bit so makes for some fun.
Close Grip Floor Press 4 x 6 @ 120kg
Reasonably happy with these however could have been stronger and had a bit more power off the floor. Probably could have tucked my elbows a bit more. Will need to keep that in mind for next week.
Tricep Pressdowns 3 x 8 @ 48kg
Used a different machine to do these this time and because of only 2 pulley wheels the tension feels like there is a lot more weight on the bar. Trying to keep my elbows in tight and press though my triceps. Good strat to the cycle.
BTN Dumbbel Tricep Ext 3 x 10 @ 12.5kg
Nice little finisher for triceps. Haven't done these for a long time so just getting back into them. Need to keep my arm from swinging around and the extend with my triceps not drop the weight or throw the weight up on each rep. A work in progress.
Band Obliques 3 x 10 reps Blue Bands
Just keeping these in however this time using a different way of getting them done. Next week either a step out or a bigger band.
Overall a good workout all things considered (work, different day and lack of sleep) pretty happy with ho the shirt and my benching went so can take that into next week.
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