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Pressing sessions: Road to a paused 200kg bench & more
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| hifilover |  | Pressing sessions: Road to a paused 200kg bench & more | 21-10-2013 @ 17:41 |
 Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | As I'm not training legs heavy any more (and very little currently as I've broken 2 toes on my left foot) I'm now concentrating on pressing (predominantly bench) but overhead as well (overhead strict press - aim is to beat PB of 125kg) and overhead push-press (aim is to beat PB of 140kg). Will be working more cleans into the overhead pressing side as well Started tonight on my twice weekly benching routine (one session is heavy triples and doubles) and one session is for reps and assistance exercises (dips; tricep work and dumbbell work) 21st Oct 2013: Started tonight on the 1st heavy triples and doubles session Bench: 30reps with the bar as a warm up 15 reps @ 60kg 10 reps @ 100kg (all paused) 5 reps @ 120kg - paused 1st & last rep 3 reps @ 140kg - paused 3 reps @ 150kg - paused 2 reps @ 160kg - paused 2 reps at 165kg - paused Cable cross overs for upper chest and rotator cuff work Incline dumbbell presses: 8 @ 45kg - last rep paused 8 @ 50kg - last rep paused 8 @ 55kg - last rep paused Bench lock-outs: (last 1/3 of press as this is my sticking point) 5 x 120kg 5 x 140kg 5 x 150kg 5 x 155kg Wide grip and straight gripped chins to finish with (5 sets of 4's and 5's) | ||
| stephen9069 | | ... | 21-10-2013 @ 20:21 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong pressing mate that 200kg wont be far away | ||
| hifilover | | ... | 21-10-2013 @ 20:36 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Aye felt good and felt fairly easy too but as I can't get my feet set properly and drive through with my legs I didn't want to push it too much I'll be doing a lot of seated OH pressing for a few weeks! | ||
| stephen9069 | | ... | 21-10-2013 @ 20:52 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | hifilover said:Aye felt good and felt fairly easy too but as I can't get my feet set properly and drive through with my legs I didn't want to push it too much I'll be doing a lot of seated OH pressing for a few weeks! 165kg for 2 with minimal or no leg drive is even more impressive mate will be good to see what you can hit when legs do come back into it | ||
| hifilover | | ... | 21-10-2013 @ 22:46 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | stephen9069 said: 165kg for 2 with minimal or no leg drive is even more impressive mate will be good to see what you can hit when legs do come back into it My lower backs letting me know about it now though...!  | ||
| stephen9069 | | ... | 22-10-2013 @ 10:17 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | hifilover said: My lower backs letting me know about it now though...! Break out the foam roller and do some stretching mate | ||
| chaos | | ... | 22-10-2013 @ 11:39 |
 An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | Broken toes my arse - you just can't be arsed squatting! Where you raining now? | ||
| hifilover | | ... | 22-10-2013 @ 13:49 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | chaos said:Broken toes my arse - you just can't be arsed squatting! Where you raining now? That too  At SAS pal with their midget bars and weight-stacks that dont go anywhere near heavy enough!!!  | ||
| hifilover | | ... | 28-10-2013 @ 19:03 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Monday 28th Oct: Stretches and pull ups (wide gripped and straight gripped). Managed 52 reps altogether in 25mins on the ladder rungs (ladders in my garage across the roof beams). Backs been jipping a lot due to me hobbling about so not pushed it at all for a week Hopefully back at it tomorrow; chest and triceps  | ||
| stephen9069 | | ... | 28-10-2013 @ 21:14 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | hifilover said:Monday 28th Oct: Stretches and pull ups (wide gripped and straight gripped). Managed 52 reps altogether in 25mins on the ladder rungs (ladders in my garage across the roof beams). Backs been jipping a lot due to me hobbling about so not pushed it at all for a week Hopefully back at it tomorrow; chest and triceps lmao I struggled to do 5 wide grip pull ups then read your journal and you smash 52 that's insane | ||
| hifilover | | ... | 28-10-2013 @ 21:20 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | stephen9069 said: lmao I struggled to do 5 wide grip pull ups then read your journal and you smash 52 that's insane Yeah 52 in 25mins; I was knackered and blowing like a good'un haha I'm managing more and more 5's and 6's but can never seem to get past them! With me doing them in my garage I have to start off on my knees too as the beams are only low haha  | ||
| hifilover | | ... | 29-10-2013 @ 16:42 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Tues 29th Oct 2013: Back to the gym at last Back and biceps today Pull ups: 20 x body weight(134.5kg today)in 6 sets Hammer rows: 20 x 60kg 15 x 100kg 12 x 130kg Wide grip low-pulley rows: 5 x 15 at 65kg on stack Bent over rows and rear delt flys (for shoulder rehab): 4 x 12 at 75kg with 15's using a 15kg dumbbell each hand Biceps: Oly bar curls: 20 x 20kg 20 x 30kg 20 x 40kg Seated dumbbell hammer curls: 10 x 20kg 10 x 22.5kg 10 x 25kg | ||
| stephen9069 | | ... | 29-10-2013 @ 21:13 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Good work mate it would take me a week to hit 20 reps on pull ups lol. | ||
| hifilover | | ... | 29-10-2013 @ 21:16 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Well the more I'm doing them I'm finding then a little easier each week Just chuck them in at the beginning of each session now but try to do more on back and legs days (good for loosening off the lower back & hips when just hanging there)! | ||
| hifilover | | ... | 30-10-2013 @ 17:06 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Wednesday 30th Oct 2013 Chest: Bench press: 30 x bar (warm up) 20 x 60kg (warm up) 15 x 100kg (all paused reps) 5 x 120kg (paused reps) 5 x 140kg (1st & last paused) 3 x 160kg (last rep paused) 2 x 170kg (both paused reps) Sling-shot on (all paused reps): 5 x 182.5kg 5 x 190kg 5 x 195kg Cable cross-overs x 4 working sets at 30kg Incline smith press (unsure of weight of frame): 20 x frame 10 x frame + 40kg 10 x frame + 60kg 10 x frame + 80kg Triceps: Push-downs: 10 x 40kg 10 x 50kg 6 x 60kg 6 x 65kg Reverse pull-downs with straight bar: 4 x 10 at 35kg | ||
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