Martin's Powerlifting Journal...

Cheers Pete, yeah possibly 190-200kg ish on a good day

ME Upper

Med/Close Grip Bench Press Vs Double Mini Bands + 3 chains per side
60kg x 5
80kg x 5
100kg x 3
120kg x 1
125kg x 1
130kg x 1
140kg x fail

DB Press
70kg x 3 x 5

Tricep Pushdowns
3 x 10

Hammer Rows
60kg x 3 x 8 each arm

Ez Bar Curls
4 x 10

Face Pulls
3 x 15


Pleased with the benching today - probably shouldn't have jumped to 140kg but I thought I'd get it. Total added resistance was around 80kg (40ish from bands and 38 from chains).

Very strong benching mate. Where did you fail the 140? I bet those bands and chains kicked in hard at about 3 board height.

Why bands and chains? And not one or the other?

Yeah it was around 4-6 inches off my chest. They sure do!



Just to see! I don't like the stress that going against alot of band tension causes. 80kg+ of bands alone is more brutal on the shoulders than 40/40 with chains.

This week I may add a little more chain and lower the bar weight and see what happens.

Light Upper

Close Grip Bench Press
Bar x 30
60kg x 20
80kg x 2 x 20

Lying Barbell Tricep Extensions
Bar x 15
30kg x 15
40kg x 2 x 15

Lateral Raises
3 x 15

Reverse Flye Machine
3 x 15

Short and sweet today

ME Upper

Bench Vs Chains (using ram)
60kg x 10
60kg + 3 chains x 5
100kg + 5 chains x 3
110kg + 6 chains x 3
120kg + 7 chains x 2
130kg + 8 chains x 1
140kg + 8 chains x fail

DB Press
60kg x 2 x 8

Skullchrushers
3 x 8-10

Back Machine
3 x 8

+ Light pulldowns and curls


Weighed the chain in at 59kg per side! So hit some heavy weight in my hands on the last sets. Feeling pretty good all things considered ATM, looking forward to prearing for the British Bench Expo at the NEC now in 11 weeks

Light Upper

Military Press
Bar x 20
40kg x 12
60kg x 3 x 8

CGBP
60kg x 3 x 12

Barbell Tricep Extensions
40kg x 3 x 10

Seated Rows
3 x 12

Pulldowns
2 x 8

Facepulls on TRX
2 x 15

Heavy Upper

Bench Press (using ram)
Bar x 20
60kg x 10
100kg x 3
140kg x 3
160kg x 3
180kg x 3
190kg x 2 x 3

CGBP
60kg x 8
100kg x 3 x 8

CSR
50kg x 3 x 10

Pulldowns
3 x 12

Facepulls
3 x 15

Moderate session today - main sets were fairly heavy but kept all other work light and backed off a bit. Hope get a few good heavy weeks in now.

Light Upper

DB Press
30kg x 2 x 10
40kg x 6
50kg x 3 x 10

Military Press
Bar x 15
40kg x 3 x 12

Rolling DB Extensions
15kg x 15
20kg x 3 x 12

CSR
40kg x 12
50kg x 3 x 12

Bicep Curl Machine
3 x 12

Trained fast with one two of us tonigh and felt a little sick! Not used to short rests and high reps lol

Heavy Upper

Bench Press
60kg x 10
100kg x 3
140kg x 3
Old Shirt all to a 2 board:
220kg x 2
240kg x 2
260kg x 2
280kg x 1

CGBP
100kg x 5
140kg x 2 x 5

Seated Shoulder Press Machine
3 x 8

Pull Ups
BW x 5 x 5

Face Pull
3 x 15

DB Curls
20kg x 3 x 10

Looking pretty strong. Those CGBP were too easy!
Any more knee rehab/leg stuff lately?

Cheers Petey. Not really had chance to do much last couple of weeks with family stuff going on but back on it this week

DE Upper

Speed Bench
Bar x 2 x 20
60kg x 10
100kg x 9 x 3

Barbell Extensions
Bar x 15
40kg x 3 x 12

Single Arm OH DB Press
27.5kg x 3 x 10 each arm

CSR
40kg x 3 x 15

Reverse Flyes
6p x 3 x 15

Straight Bar Curls
3 x 10

Started some speed work this week at the magic 100kg Always feels heavy for me but moved nice and fast.

ME Upper

Floor Press
Bar x 20
60kg x 10
100kg x 5
140kg x 3
160kg x 1
180kg x 1
185kg x 1
185kg x fail

DB Press
70kg x 7

Rolling DB Extensions
20kg x 10
27.5kg x 3 x 10

Hammer Row Machine
60kg x 3 x 10

Tired after a long day and trained later than usual, still numbers were not bad. This is only the beginning!