Aaron's training log
| aaron_lohan |  | ... | 04-04-2013 @ 09:02 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Speed bench up to 102.5x8x3 Overhead press 40x3x10 Rear delt 3x12 | ||
| Funky_monkey | | ... | 05-04-2013 @ 10:53 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | aaron_lohan said:British bench press championships I weighed in at 81.45kg which was a lot lighter than expected as I was 83kg setting out. Warm ups 20x2x10 40x8 60x5 80x3 100x2 Shirt on 150x1 to 2 board 160x1 to 1 board 170x1 to 1/2 an inch Onto the competition I opened with 180, it was a little slow but got 3 whites then onto 190, it was slow but I got it up but was turned down due to my bottom moving I retook 190 and got it easier than the 2nd attempt and got it passed. 1st place I was a little disappointed as I was a bit sluggish with my lifting today everything was slow. The venue and organisation of the comp was good today so thanks to the organisers. I cant wait to get back into training and get the bench moving upwards again. This is EXACTLY what happened to me in my last PL competition. Same warmups, same weights, same lights/pass/fail. Would've loved a crack at 200. Just out of curiosity, what's your raw bench max (or roughly) | ||
| aaron_lohan | | ... | 08-04-2013 @ 10:03 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Funky_monkey said: This is EXACTLY what happened to me in my last PL competition. Same warmups, same weights, same lights/pass/fail. Would've loved a crack at 200. Just out of curiosity, what's your raw bench max (or roughly) Best raw is 140kg. | ||
| aaron_lohan | | ... | 08-04-2013 @ 10:08 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench 20x2x10 40x8 60x5 80x3 90x2 100x2 110x2 120x2 Overhead press 40x10 50x5 60x5 40x10 Rear delt raise 2x10 The raw work seems snappy these days, Im getting tempted to try for a new max, but equipped is the focus now with the world championships coming up in 7 weeks. | ||
| Rick | | ... | 08-04-2013 @ 12:47 |
 I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Good decision. Take the raw max later in the year, your strength won't evanesce. | ||
| Funky_monkey | | ... | 08-04-2013 @ 16:45 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | aaron_lohan said: Best raw is 140kg. Do you think you're good for more at the moment, hence you're not really getting 60kg? May I ask the "what shirt you got?" question? I find I've gotten the most (40+kg) out of my single ply, 8 year old, shredded to pieces rage-x, but I also have a brand new super katana which I have yet to touch in.... Might try to get to a 140 raw bench before putting it on. | ||
| aaron_lohan | | ... | 09-04-2013 @ 10:23 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Post Edited: 09.04.2013 @ 10:23 AM by aaron_lohan Funky_monkey said: Do you think you're good for more at the moment, hence you're not really getting 60kg? May I ask the "what shirt you got?" question? I find I've gotten the most (40+kg) out of my single ply, 8 year old, shredded to pieces rage-x, but I also have a brand new super katana which I have yet to touch in.... Might try to get to a 140 raw bench before putting it on. Yes I think im good for more, I did 115x8 the other week all paused so I think with a 6-8 week raw build up I would be capable of something over 145kg. I use a Super Katana at the moment, I do have one of the new ones with a low cut neck but have only done 190 in it so far. The thing with Super Katanas is that you do need to descend faster than normal with them to get a touch as they tend to tighten up in the last 2-3 inches. | ||
| aaron_lohan | | ... | 09-04-2013 @ 10:30 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench 20x2x10 40x8 60x5 80x3 100x3 Super katana on 150x2 to 2 board 160x2 to 1 board 170x2 to 1 inch 180x2 185x2 190x2- PB 192.5x1, wanted 2 but didnt catch the first right so left it at that Narrow grip bench 60x5 80x5 90x5 100x5 80x5 Dumbell flies 3x12 Dumbell bench 20x3x15 25x15 Rear delt fly 3x15 It was a great session today, the best ive had since last July, the technique isn't quite there yet but im getting close, theres still an issue with my bottom moving slightly off the bench. It seems like I can do as much if not slightly more with this old Super Kat than with the new one I have with the low cut collar. A clip of the 185 http://www.youtube.com/watch?v=IusSdDuH2Dc&list=UUx0MFpjpY... | ||
| aaron_lohan | | ... | 11-04-2013 @ 08:42 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Speed bench up to 85x8x3 Overhead press 40x10 45x10 50x10 55x10 40x10 Skull crushers 30x10 35x10 37.5x10 Seated row 3x12 Tricep pushdown 4x15 | ||
| aaron_lohan | | ... | 16-04-2013 @ 10:30 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench 20x2x10 40x8 60x5 80x3 90x2 100x2 Super katana with low cut collar on 150x2 160x2 to 2 board 170x2 to 1 board 180x2 170x2 Narrow grip bench 60x8 70x8 80x8 90x8 Skull crushers 4x10 Overhead press 20x8 40x8 45x8 50x8 55x8 Rows 3x10 Rear delt 2x15 | ||
| Funky_monkey | | ... | 16-04-2013 @ 16:11 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | 190x2 followed by the confidence to go for 192.5x2 = big 200kg bench coming up pretty soon! | ||
| aaron_lohan | | ... | 17-04-2013 @ 10:06 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Funky_monkey said:190x2 followed by the confidence to go for 192.5x2 = big 200kg bench coming up pretty soon! Hopefully, ive got 5 weeks to the comp so I should be there or therabouts by then. | ||
| aaron_lohan | | ... | 18-04-2013 @ 08:58 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench up to 95x8x3 Overhead press 40x5 50x5 60x5 40x8 Skull crushers 3x10 Band rows Easy session, resting up for next monday by which time hopefully I shall have my new shirt from liftinglarge.com | ||
| Funky_monkey | | ... | 18-04-2013 @ 09:48 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | What shirt you getting? | ||
| aaron_lohan | | ... | 18-04-2013 @ 10:51 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | A regular Super Katana size 42 | ||
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