Phils journey to the worlds
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| Carl |  | ... | 21-12-2007 @ 18:55 |
 Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | niiice what time sunday?? | ||
| marc | | ... | 21-12-2007 @ 22:00 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | nice bench work do you like the reverse grip? a couple of yanks were benching like that in italy at the wdfpa singles | ||
| Titch | | ... | 23-12-2007 @ 13:18 |
 One Sexy MoFo Member 101, 2470 posts | Yes! Finally over here. Good stuff, Phil. Can you give me any tips on warming up?  | ||
| philnosko | | ... | 24-12-2007 @ 07:28 |
He's BACK Member 177, 1039 posts SQ 230, BP 155, DL 300685.0 kgs @ 95kgs UnEq | Carl mate, I wont be training today, thats because Im a f*****g tit and trained on friday when my chest wasnt too clever. I now have a full blown chest infection and feel absolutely dreadful. Im really sorry to let you down. Marc, yes I prefer doing reverse grips to regular grips, I feel it hits the triceps very well, better so than regular grips. It also has more relevance to a bench press than say a pushdown or a kickback. Ive never seen anyone lift this way in comp, I would imagine you could never lift as much in this way but then I suppose everyones different. I wonder how it affects you with a bench shirt? Alright Titch, its been a while. Dont take advice from me mate, I trained with a bad chest and am paying the price! | ||
| Sparrow | | ... | 24-12-2007 @ 09:29 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Well reverse grip banch certainly helps to keep the elbows tucked if that's your thing. Anthony Clark benched 800lbs (I think) with a reverse grip | ||
| Carl | | ... | 24-12-2007 @ 12:47 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | you crazy son of a gun i havent had a week of bench since i did my 140 and my 135 paused, so i think a week off will do me good lol have a good christmas | ||
| philnosko | | ... | 29-12-2007 @ 22:09 |
He's BACK Member 177, 1039 posts SQ 230, BP 155, DL 300685.0 kgs @ 95kgs UnEq | Ive had 8 days off due to a bad chest. Although it is a bit tickly I felt well enough to train. I honestly felt like s**t the last week or so, went off my food which is unusual. Anyway, much better today so I went to the gym with Sivvy to do squats and was a little apprehensive as to how I would do as I had 5x5 planned with 190, and havent squatted for 16 days I think. All I can say is the time off must have done me some good because I felt very strong. Squats 60x10 100x8 140x5 180x3 belt from this set onwards 190x5x5 Front squats 120x6 120x6 120x6 Standing calf raises 100x8 280x6 280x6 280x6 The front squats were quite hard but I think thats due to doing so much work on the squats beforehand. As soon as I start doing 3s and singles I will be much fresher when it comes to assistance work and can probably use bigger jumps compared to what I have been doing. The 120x3x6 was a pb but then when I last did 3x6 on the front squats my max was 265 equipped so I obviously need to improve a lot more. I would like to get to 130x3x6 by the end of this training cycle. Im going to have a day off tomorrow and come back for bench on monday. | ||
| Carl | | ... | 29-12-2007 @ 22:14 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | wooo cant wait to bench!!! 5x5 at what weight? i cant decide, however, saying that i've made the executive decision to do 3x5 on squats and deads, as i felt f**ked for anything else after, f**k knows how you managed 5x5 at 190 then 3x6 on front squats!!! so i might do 3x5,3x3,3,1 instead of 5x5,3x3,3,1, but having said that i dont mind 5x5 on bench so much, so i may keep it like that hmmm what do you think? | ||
| philnosko | | ... | 29-12-2007 @ 22:32 |
He's BACK Member 177, 1039 posts SQ 230, BP 155, DL 300685.0 kgs @ 95kgs UnEq | I think you are just a ponce cutting your sets down to 3! Just kidding mate, Ive actually considered doing 3x5 or 3x6 on the 5x5 week as my workouts take so god damn long! Ive also considered doing 5x3 on the 5x5 week. Hmmm, something to think about. I think if your technique goes to pot then you need to decrease the weight to allow you to get the reps out in good form. I wouldnt say your form was that bad though, I just think you are so big that your cardiovascular system is taking a battering and you are tiring towards the end of the workout. Dont forget you are squatting nearly 130kgs as well as the 130 kgs on the bar. And squatting is very demanding. Perhaps you need to improve your cardio a bit, you said to me yourself you are a little lazy with it!  | ||
| Carl | | ... | 29-12-2007 @ 23:37 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | yea i do, but in the mean time i think it will be worthwile to drop it down to 3 sets, also i then have a better idea of what weight to use on my 3x3 | ||
| Carl | | ... | 30-12-2007 @ 17:22 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | also, with you saying about i need to decrease my weight if i struggle with 5x5, i end up doing some stupid percentage, and id think 3x5 at 140 would be more beneficial than 5x5 at 130 | ||
| Rick | | ... | 30-12-2007 @ 19:14 |
 I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | You could always do your five sets at different weights, five working sets. EG Jeff (Wigan) is on 5x5 at the moment on squats, and last workout was five at each of 70, 70, 115, (which are warmups, not sets, followed by the 5x5 145, 160, 175, 185, 160. Lets you get the work in and still get a heavy set, and is a lot less boring. When I was trying to do 5x5 at a fixed weight I found it got soul-destroying after a few weeks. | ||
| philnosko | | ... | 31-12-2007 @ 14:24 |
He's BACK Member 177, 1039 posts SQ 230, BP 155, DL 300685.0 kgs @ 95kgs UnEq | Todays training and the last session of the year! Bench press 20x30 60x10 last rep paused 100x6 last rep paused 135x5 135x5 135x5 135x5 135x4 failed for a 5th - arghhh! I still cant get 5x5 with this weight! Close reverse grip bench press 60x8 100x6 100x6 100x5 Underarm chins Bodyweight x8 +30kgsx6 +30kgsx6 +30kgsx5 failed for a 6th Bent over barbell rows 100x8 155x8 140x10 A few sets of light L flyes for rotator cuffs. I am seriously considering doing nothing above 3 reps for bench on my next training cycle as it doesnt seem to improve much. What does everyone else think? Oh, and I wish everyone on this site a happy and strong new year | ||
| just_t | | ... | 31-12-2007 @ 14:46 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | what you doing next week on bench then phil? session looks solid to me! top chinning, im stagnant with them | ||
| Carl | | ... | 31-12-2007 @ 14:54 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | well, i did 5x3,3x3,3,then a single, when i worked upto a 135 paused bench, that seemed to go well, what did you have in mind exactly? | ||
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