The Road to my first Full Power comp 2018

ME Upper

Pin Press
What a s**t movement this was today couldn’t get along with this at all
70kg x 3
100kg x 3
120kg x 3
150kg x 3
170kg x 1
180kg x F
I won’t be doing this again in a hurry the weights weren’t the problem just couldn’t get a good position after unracking kept hitting j hooks

Chest press
3 x 10-15

Lat raise
3 x12-15

Underhand barbell row
70kg x 15
90kg x 15
110kg x 10

Tate press
24kg x 15
26kg x 12
28kg x 10
These are turning into one of my favourite tricep movements

Preacher curl / band push downs
20kg x 10
20kg x 10
20kg x 10

3 x 30

DE Upper
Bench
162.5kg 8 sets of 3 1 min rest

Close grip bench
140kg x 9
145kg 2 x 5

Single arm shoulder press
3x 10-15

Chin ups
Bw 3x12

Single arm ext
3x8-20

Incline bicep curl
20kg x 10
20kg x 8
20kg x 8

ME Upper
Floor press
70kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
180kg x 1
187.5kg x F

Bit gutted to fail on 187 hit the 180 easy enough even after hitting the j hooks

Incline bench
120kg x 12
125kg x 10
130kg x 6

Incline close grip
110kg x 7
110kg x 7
110kg x 7

Lat pulldown
3 x 10-12

Tate press
28kg x 12
30kg x 8
30kg x 8

Preacher curl
20kg x 12
22kg x 8
22kg x 8

That kind of starting strength has simply got to carry over well strong work.

hope so mate im really enjoying the training at the mo changed my diet around and have more time to recover, feel and look better, im going to a bench only comp in sep i think so probably go for a comp max.

De upper

Bench press
110kg bar weight and green bands
9 sets of 3 1 min rest
Not sure what the tension works out with the green bands

Chest press
3x 8-14

Tate press
30kg 2x10
30kg 1x8

Wide grip barbell row
110kg x 12
115kg 2 x 8

Incline Db curl
16kg x 15
20kg 2 x 6

Face pull
3 x 10-15

Single arm ext
3 x 15-30

Nice work Gez you can measure the tension using luggage scales,you can get them cheap if that helps.

Ok mate cheers might look at getting a set of scales, you’ve got the green bands haven’t you? What tension does yours workout at

They are 54kg per band, mate.I use 52.5 dumbells to anchor them to the floor, not sure if you bench had pegs.

I tried anchoring them to dbs but bands were to slack so had to wrap them around the bench in the end, ok that is a lot more tension that is thought it would be

Yes that's how I had to do mine in the end,i found it tough to get enough tension probably 25-30kg is the best I got doing it like that.

De upper
Bench green bands 120kg bar weight
9/10 sets lost count of 3 1 min rest

Close grip
140kg x 9
145kg 2 x 5

Underhand grip barbell row
110kg x 12
115kg x 10
120kg x 8

Lat raise
18kg x 15
20kg x 12
20kg x 12

One arm Tate press
16kg x 15
18kg x 12
20kg x 10

Me Upper

Incline bench
70kg x 3
110kg x 3
120kg x 3
140kg x 3
150kg x 3
160kg x 1
172.5kg x 1 PB this flew up had more in the tank but left it for another day

Close grip floor press with a pause
120kg x 10
125kg x 10
130kg x 7 rest pause got another 3 reps

Cable fly
3 x 15-20

Arnold press
20kg x 12
22kg x 10
22kg x 10

T bar row
70kg x 15
80kg x 12
90kg x 8

Preacher curl
18kg x 12
20kg x 10
20kg x 10

Overhead rope ext
3x 20

Standing rope crunches
3x15

Nice work especially that incline.

Cheers, like how things are ticking along at the moment counting down the weeks till sep 2nd and smashing a new comp pb