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DE bench day on wed
speed bench with no2 minis
20k x 10
60k x 10
100k x 3/3/3/3/3/3/3/3
nice and fast feel confident to go up to 55% next week
dunbell press
50k x 8 35k x 8 25 x 10
close grip pin press 15 inch
60k x 6
100k x 6
130k x 3
150k x 3 PB
160k x 2 PB very happy with this as i have failed 160k 3 times
this is the weakest link in my pressing and i am hoping to get it up to 180k soon as this will have massive crossover on bench
incline bench
100k x 10/10/10
smith machine militairy press
60k x 10
80k x 10
100k x 4 f**ked
80k x 6/6/6
finished with super set of pullovers and side laterals
overall really happy, weight was a mess with hamstring injury and comp prep for BSM so back up over 21 stone and looking much more healthy, cant wait for next 12 weeks build up for WPF worlds
next session is DE squat and deadlift
looking forward to box sqauts and speed deads
feeling much better and glad to be back into the swing of things
speed bench with no2 minis
20k x 10
60k x 10
100k x 3/3/3/3/3/3/3/3
nice and fast feel confident to go up to 55% next week
dunbell press
50k x 8 35k x 8 25 x 10
close grip pin press 15 inch
60k x 6
100k x 6
130k x 3
150k x 3 PB
160k x 2 PB very happy with this as i have failed 160k 3 times
this is the weakest link in my pressing and i am hoping to get it up to 180k soon as this will have massive crossover on bench
incline bench
100k x 10/10/10
smith machine militairy press
60k x 10
80k x 10
100k x 4 f**ked
80k x 6/6/6
finished with super set of pullovers and side laterals
overall really happy, weight was a mess with hamstring injury and comp prep for BSM so back up over 21 stone and looking much more healthy, cant wait for next 12 weeks build up for WPF worlds
next session is DE squat and deadlift
looking forward to box sqauts and speed deads
feeling much better and glad to be back into the swing of things
DE squat deadlift
Pumped man just had a great session confidence sky high,
Glad I let hamstring tear recover properly, bodyweight coming back up I look better, feel better could not ask for a better first week
Box squat with green bands
Big warm up as knees where stiff then
60k x 2
60k x 2
100k x 2
100k x 2
110k x 2/2/2/2/2/2/2/2
13inch deadlift with no2 minis
60k x 3
100k x 3
140k x 3
160k x 3/3/3/3/3/3/3/3
Leg press
120k x 6
160k x 6
240k x 6
290k x 6/6/6 all reps very slow and controlled
Reverse hyper 60k x 10/10/10
Finished with loads of calves then abbs supers set with crunches and side bends
Overall felt great looking forward to ME on tue but tomorrow it's ME bench should be good
Pumped man just had a great session confidence sky high,
Glad I let hamstring tear recover properly, bodyweight coming back up I look better, feel better could not ask for a better first week
Box squat with green bands
Big warm up as knees where stiff then
60k x 2
60k x 2
100k x 2
100k x 2
110k x 2/2/2/2/2/2/2/2
13inch deadlift with no2 minis
60k x 3
100k x 3
140k x 3
160k x 3/3/3/3/3/3/3/3
Leg press
120k x 6
160k x 6
240k x 6
290k x 6/6/6 all reps very slow and controlled
Reverse hyper 60k x 10/10/10
Finished with loads of calves then abbs supers set with crunches and side bends
Overall felt great looking forward to ME on tue but tomorrow it's ME bench should be good
ME bench
14/08/11
2 board bench press
Big warm up to get shoulders loose
140k x 3
160k x 3
180k x 3 just think my bro touched the last rep but 10k pb for me, this is my weakest point of bench so happy with pb I can see the crossover from the close grip pin press
Decline wide grip
100k x 3
140k x 3
170k x 3
190k x 2 bro helped me with last rep ! So went in again
190k x 3 another pb for me as i have done it ultra wide before
dips
Done a super set with BW dips and machine dips
6+12 6+12 6+12
Shoulders
Super setted seated military press with green bands with side laterals and rear laterals
Finished with heavy dumbbell rows
all in all great first week training for wpf worlds feeling sharp again couple of PBs in the pressing and hoping targeting my weakest links will improve my overall strength
Next up ME squat and deadlift really looking forward to this one, got the bit between my teeth again and give me a month and big numbers coming
14/08/11
2 board bench press
Big warm up to get shoulders loose
140k x 3
160k x 3
180k x 3 just think my bro touched the last rep but 10k pb for me, this is my weakest point of bench so happy with pb I can see the crossover from the close grip pin press
Decline wide grip
100k x 3
140k x 3
170k x 3
190k x 2 bro helped me with last rep ! So went in again
190k x 3 another pb for me as i have done it ultra wide before
dips
Done a super set with BW dips and machine dips
6+12 6+12 6+12
Shoulders
Super setted seated military press with green bands with side laterals and rear laterals
Finished with heavy dumbbell rows
all in all great first week training for wpf worlds feeling sharp again couple of PBs in the pressing and hoping targeting my weakest links will improve my overall strength
Next up ME squat and deadlift really looking forward to this one, got the bit between my teeth again and give me a month and big numbers coming
shanejer14/08/11 @ 18:45
not beenn on much but training going great had a month of pure training and eating feel awesome sitting at 315lb i am 30 pounds heavier than i was at BSM 105kg, and i honsetly feel for the first time since my ijury 18 months ago i am stronger
i will need to put up some stuff but its going good for WPF worlds in nov
i will need to put up some stuff but its going good for WPF worlds in nov
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