FAT SAM 2010!!

No idea buddy, i've not floor pressed in over a year. 200-220 maybe? Because i have a thick chest and short arms a floor press is just a normal bench for me, i touch my chest doing them haha

Tonight's session.

incline close grip bench
barx10
60kgx10
80kgx5
100kgx5
120kgx1
130kgx1
140kgx1
150kgx1 (PB)
160kgx1 (PB)
160kgx1
160kgx1
100kgx17 (PB)
100kgx6x10 paused and varying the grip

dips
BWx45 (PB)
BW+50kgx8
BWx20 very slow and controlled, stretch at the bottom
BWx15 (as above)
BWx3x10 (as above)

Curls supersetted with pushdowns.

how do you like the incline close grip bench mate?

I've been enjoying it recently. My pec-delt tie in needs a break from heavy flat, so they'll do for now. I reckon these and the dips will lead to a big bench pretty soon!

100kg x 17 incline close grip and dips bw x 45 stand out a mile, some strong chest tris n delts there buddie

Very strong pressing Samuel

Your looking scary strong at the moment big lad, as others have already said your pressing is just crazy!

45 dips in insane Sam. Silly numbers!

Cheers guys, i've made some really sweet progress on my pressing in the past year.

deads, beltless, standing on 4'' block
70kgx5
120kgx5
160kgx2
200kgx3
230kgx1
272.5kgx1 (PB)
230kgx5 (PB)

speed deads from floor
200kgx3
200kgx3
200kgx3
200kgx3
200kgx3
200kgx4

deads standing on a 2'' block
200kgx5
200kgx6
all felt very quick and explosive

leg curls 6 sets

calves 6 sets

grippers - a lot of work with the number 3. Included a set of 10 right handed. Worked holds, overcrushes (where you try to crush the handles even more once they are shut) and so on. I am going to start using the 3.5 soon i think.

I'm not normally one to moan but this week (outisde of the gym of course) has been a big pile of s**t, and nothing is better for getting rid of aggression than squeezing a gripper.

Monster deficit deadlift mate.... soo much volume on deadlifts there, my lower back would be fried for weeks!!!

Impressive all round! Get some vids of the grip work

Thanks Shane.

I need it mate... my s**t deadlift will soon be a thing of the past. I want to pull 340kg next year. I thought i'd get it this year (considering i repped 300kg back in June), but with injuries and the like, it never happened.

Thanks mate.

I have a few grip vids on my youtube account mate, including one or 2 of me lifting an inch dumbell replica.

http://www.youtube.com/user/CoC3

I'm also a certified Captain of Crush for early 2009, so closing a #3 is old hat now.

your going from strenght to strenght mate more top work

Awesome mate,truly awesome.