Pressing sessions: Road to a paused 200kg bench & more

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stephen9069		...	31-10-2013 @ 09:02
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Strong benching mate the 170kg paused double is very strong

hifilover		...	31-10-2013 @ 10:52
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Feeling it this morning! Just been to Osteo to get back popped and cracked so I doubt I'll train until Monday now as need to give my back more rest over the weekend Will see how I feel tomorrow as may just pop in for a 'light' session

hifilover		...	04-11-2013 @ 16:58
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Monday 04th Nov 2013: Shoulders: Dumbbell lateral raises to warm up: 20 x 30lb 15 x 41lb 12 x 46lb Seated oly-bar shoulder press in racks: 10 x 60kg (warms ups) 8 x 60kg (warm ups) 4 x 70kg 4 x 80kg 4 x 90kg 3 doubles @ 100kg Standing dumbbell front raises: 20 x 36lb 15 x 46lb 10 x 52lb Seated machine shoulder press (no idea weight of frame): 10 x 25kg (each hand) 10 x 45kg (each hand) 10 x 50kg (each hand) Straight gripped pull-ups: 10 x 2 @ body-weight(134.5kg) - as fast as possible pull / very slow down

stephen9069		...	04-11-2013 @ 19:23
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Strong pressing as per usual mate especially on the doubles mate

hifilover		...	04-11-2013 @ 19:28
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Cheers Felt awful tbh but I did have one too many ciders yesterday Having to do more seated stuff currently as even though it's been 3 weeks since I did my toes; standing/push presses are s**te and agony Looking forward to bench on Wednesday. Gonna see what I can rep out at with the slingshot. Hoping for reps at 200kg Splitting benching now to two sessions a week but no normal benching for a while. Working up to a working weight and then put the sling shot on for paused reps (5's and then doubles) and then the next session will be floor presses and NG bench Hopefully the break away from full paused benching will give me a bit of a refresh in aim for a paused 200kg bench

stephen9069		...	04-11-2013 @ 21:11
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	That sounds like a good idea mate it wont be long before that 200kg paused is yours

hifilover		P	06-11-2013 @ 19:19
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Post Edited: 06.11.2013 @ 20:06 PM by hifilover Wednesday 06th Nov Chest: Bench: 20 x bar 20 x 60kg 15 x 100kg 5 x 120kg (all paused) 5 x 140kg (all paused) 5 x 165kg (last paused) Slingshot on 5 x 180kg (all paused) 3 x 190kg (last paused) 2 x 200kg (1st paused) Cable cross overs (full stack for 10 and dropped 2 plates at a time for a drop set until I was down to 2 plates) Incline dumbbell presses: 10 x 92lbs 6 x 115lbs 6 x 125lbs Back: Straight bar pull downs: 20 x no.10 15 x no.14 10 x no.16 10 x no.18 Low hammer rows machine (weight each hand): 20 x 40kg 15 x 60kg 10 x 75kg Reverse/negative rows (bar set up in power rack and I lie on floor and pull myself towards it): 5 x 8 at body weight


stephen9069		...	06-11-2013 @ 19:21
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Strong pressing mate how much does the slingshot add to your lifts ?

hifilover		...	06-11-2013 @ 20:08
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	I'm not sure TBH and I'm not properly used to it either yet as I haven't got the same line in it twice.. Gets me a little off line when I go very heavy

stephen9069		...	06-11-2013 @ 20:11
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	hifilover said:I'm not sure TBH and I'm not properly used to it either yet as I haven't got the same line in it twice.. Gets me a little off line when I go very heavy 200kg paused is an awesome lift

hifilover		...	08-11-2013 @ 17:40
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Last visit to osteo this morning; found out I'd torn a ligament in my lower back so that's why I've been in agony and hobbling (more than necessary with my broken toes)! Anyways feeling a lot better so back to training legs next week after nearly 3 weeks off them Friday 08th Nov: Bi's and tri's this afternoon... Triceps: NG bench: Lots of warming up on the bar 20 x 60kg 10 x 60kg 10 x 100kg 8 x 100kg 5 x 125kg 5 x 140kg 5 x 5 at 142.5kg Tie pushdowns: 12 x 30kg 10 x 40kg 10 x 50kg 8 x 60kg 6 x 70kg OH dumbbell extensions: 10 x 50kg 10 x 55kg 10 x 60kg No bigger dumbbells Biceps (least fave part to train): Only size EZ bar curls (weight on bar as unsure of what bar weighs): 20 x 20kg 15 x 30kg 12 x 40kg 8 x 50kg Seated dumbbell hammer curls: 5 x 15 with 15kg dumbbells (20secs between sets rest)

stephen9069		...	08-11-2013 @ 18:07
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	good workout mate how come you don't like training Bi's ?

hifilover		...	08-11-2013 @ 18:19
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Boring TBH Get nothing out of training biceps; I do it for balance and strength but not interested in huge biceps; my triceps make up for that lol My bi's are strong and I'd say I've got fair sized arms but still can never be arsed training them!

stephen9069		...	08-11-2013 @ 18:31
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	fair point I train them to help keep elbow problems at bay. What happens with the back tear ?

hifilover		...	08-11-2013 @ 19:41
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	stephen9069 said:fair point I train them to help keep elbow problems at bay. What happens with the back tear ? Well it was realised 2 weeks ago so I've just been careful with what I'm doing, icing it when necessary and the odd hot bath plus plenty of ibuprofen to keep the inflammation down etc,.. Been out doing a lot in the garden this week and it hasn't bothered me too much so I'm going to start legs again next week ( very light squats only) but heavy'ish on the leg press along with SLDL's and leg extensions etc... Just have to see how it goes!

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