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How I did it (or possibly how I cocked it all up)

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Gingy		...	08-04-2011 @ 19:02
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Intended on taking the day off but got a text saying I had access to a force monitor for the night so decided to do some heavy bench out of interest. All reps paused. Bar x 3 60 x 3 80 x 1 90 x 1 95 x 1 90 x 1 95 x 1 100 x 1 105 x 1 110 x 1 115 x 1 120 x 1 All easy enough, think my bench is getting better and better. My ROM with heavy weights was only 33.3 cm compared to 38 with lighter. Think I need to embed the form every rep. Max power was with 90 and max force was with 115. Don't know if this is interesting or not really? Anyway, had gone to the gym so finished with a 1k on the rowing machine in 3:17.6 and it hurt like hell. Rated 25.
Gingy		...	11-04-2011 @ 17:50
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	New program, Squats, leg and a bit of comp bench day... Competition bench Bar x 5 60 x 5 92.5 x 4 97.5 x 4 102.5 x 4 107.5 x 4 (PB with a pause I'm pretty sure. Feel good for 110 next week.) Squat BW x 5 60 x 5 100 x 5 135 x 5 (hard) 145 x 5 (harder) 152.5 x 8 (s**t..) Leg circuit Round 1 High bar beltless 60 x 8 Dumbell Lunge 25s x 8 each Leg press 112 x 20 Round 2 High bar beltless 60 x 8 Dumbell Lunge 22.5 x 8 each Leg press 112 x 20 Round 3 High bar beltless 70 x 8 Dumbell BW lunge Leg press 112 x 20 Hard session. Haven't done any high rep stuff since forever so imagine this will bring me on in the long run!
Gingy		...	13-04-2011 @ 14:06
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Fun session today, not like anything I've done in a LONG time. 1 Board press (47mm) 60 x 3 80 x 3 90 x 3 100 x 3 110 x 3 115 x 3 Pleased with these as this is exactly where I tend to fail and can definitely see a big increase in my normal bench as these go up. Confidence not there to handle too much weight just yet but I'll add 5kg on each week for a while. Circuit. 3 rounds. 8 reps each weight. No rest between exercises, 2mins between circuits. Strict press 50kg Flies with 15kgs Front raises with 10kgs. SO HARD. Tricep Press down plate 32? Got me sweating but will be adding plenty of weight to all of these in the coming weeks. Whole session
Gingy		...	16-04-2011 @ 10:24
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	First day of coan deadlift routine Deadlift Bar x 10 60 x 5 100 x 2 130 x 2 160 x 2 180 x 2 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 145 x 3 Circuit of Sldl x 8 (100/110/120) Bor x 8 (50/60/60) Lat pull x 8 Gm x 8 (50/60/60) Tired
Gingy		...	16-04-2011 @ 10:24
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 16.04.2011 @ 16:22 PM by Gingy DP
Gingy		...	16-04-2011 @ 10:24
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 16.04.2011 @ 16:26 PM by Gingy TP
Gingy		...	16-04-2011 @ 10:24
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 16.04.2011 @ 16:29 PM by Gingy QP
Gingy		...	16-04-2011 @ 10:25
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 18.04.2011 @ 17:55 PM by Gingy Post x 5 FML
Gingy		...	16-04-2011 @ 10:25
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 18.04.2011 @ 18:19 PM by Gingy 3s day on 5/3/1 Squat 60 x 5 100 x 5 120 x 3 145 x 3 (slowest set, felt awful) 152.5 x 3 162.5 x 7 (quite pleased!) High Bar Squats 10 @ 80 10 @ 80 10 @ 80 Bench 60 x 8 80 x 4 95 x 4 100 x 4 105 x 4 110 x 4 (PB + 2.5) Pissed about doing loads of cleans, few strict presses and some single arm dumbell jerks. Was just having fun, felt nice to do something random. Good session
Gingy		...	20-04-2011 @ 10:14
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Pause bench to half board, same as last week: Bar x 10 60 x 5 80 x 3 90 x 3 100 x 3 110 x 3 120 x 3 (pb + 5kg, feel good for 125 next week) Circuit Strict press 55kg x 8 Flies 18 x 8 Front raise 12 x 8 Tricep press down stack x 8 3 circuits minimal rest Eleknas Bw x 10 5 x 10 10 x 10 15 x 10 Close grip bench feet up pause 60 x 20 Serious chest cramp!!
Gingy		...	22-04-2011 @ 13:16
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Ed coan day 2 Deadlift 60 x 3 100 x 2 120 x 2 140 x 2 165 x 2 192.5 x 2 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 Circuit 1 Sldl 120 x 8 BOR 60 x 8 Underhand lat pull down 64 x 8 Good morning 60 x 8 Circuit 2 and 3 as above but 5kg more on bor and gm Feel like I'm going to be sick!
andydanjosh		...	23-04-2011 @ 11:45
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	good sessions and nice rep pbs on the bench .
Gingy		...	25-04-2011 @ 12:34
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Bleugh Session today. Head not really on it, have been in the sun all weekend, not eaten enough, etc. Still some decent work done I guess. Competition bench 60 x 10 80 x 3 97.5 x 3 102.5 x 3 107.5 x 3 112.5 x 3 (Default pb) Touch and go bench 100 x 9 (quite happy with this but im a dick for stopping at 9) Squat 60 x 5 100 x 5 135 x 5 150 x 3 170 x 1 (Stuck to prescribed reps, could have done more but felt deflated (CBA)) High bar squat 90 x 8 (ss with leg press) 100 x 8 (actually felt in the groove for proper oly squats for once) Think I need to warm up more on these early morning sessions.
Gingy		...	25-04-2011 @ 12:34
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	andydanjosh said:good sessions and nice rep pbs on the bench . Cheers Andy, getting there one step at a time...
Gingy		...	26-04-2011 @ 20:50
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	It has just occurred to me that if I squat and Bench on the same day then I should aim to Squat first. That is all..

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