REGISTER AN ACCOUNT
Who's Online - 1 member and 137 guests

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

Users viewing topic: & 1 Guest

123456789101112131415161718192021

stephen9069Icon...09-01-2014 @ 19:53 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
That's a lot of reps on the deadlift mate and throwing in front squats your back must be feeling it, strong work mate.
hifiloverIcon...11-01-2014 @ 10:34 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
Sat 11th Jan 2014

Was a planned session (log, leg press, chins and tyre work) but alas the shoulder niggle has played up all night and kept me awake

Managed 20 x 3 sets of parallel grip chins and 20mins HIIT on the bike and left it at that Happy

Will be back at it Monday; just need some rest & lots of ibuprofen/paramol Grin
hifiloverIcon...13-01-2014 @ 18:00 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
Monday 13th Jan 2014:

Upset stomach all day so thought the session would be a write off; I was wrong!

Back:

Parallel grip chins:

10 x 3 at body-weight (134kg today)

Medium grip lat pulldowns:

20 x 100lbs
10 x 160lbs
8 x 180lbs
6 x 200lbs
4 x 220lbs

Hammers rows (weight on frame):

10 x 40kg
10 x 80kg
8 x 120kg
6 x 160kg

Oly bar pull-ups (in power cube):

4 x 10 with bod-weight

Basically they're these: http://www.youtube.com/watch?v=4ORKCn5LkF4#t=28 but with my heels on the floor; bar set high enough that I dont ground out and you keep your core locked and body all in a straight line. Harder than they look!

Chest:

Bench:

20 x bar
10 x 60kg
10 x 100kg
6 x 100kg (paused reps)
5 x 140kg (paused)
5 x 140kg (paused)
2 x 150kg (paused)
2 x 160kg (paused)
2 x 170kg (paused)

Cable cross-overs (quick drop-set):

10 x 100lbs
10 x 80lbs
10 x 60lbs
10 x 60lbs

Flat bench dumbbell press:
6 x 92lbs
6 x 115lbs
6 x 136lbs
4 x 136lbs

Dips:

4 x 10 with body-weight
chaosIcon...13-01-2014 @ 18:17 
Avatar
An amazing human being
Member 2047, 17156 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Solid benching fatboy
hifiloverIcon...13-01-2014 @ 18:33 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
chaos said:Solid benching fatboy


It's getting there; shoulder still f**king hurts. Just got to grin and bear it Wink
stephen9069Icon...13-01-2014 @ 20:40 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Thats some quality benching mate no wonder your shoulders feeling it.
hifiloverIcon...13-01-2014 @ 20:57 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
stephen9069 said:Thats some quality benching mate no wonder your shoulders feeling it.


The shoulder nipped from the off! Just wondering if it's my elbow (bursitis) again and the pain travelling up or my neck and the pain travelling across as if it were my shoulder directly I think it'd be effecting my strength!
hifiloverIcon...15-01-2014 @ 18:31 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
Wednesday 15th Jan 2014:

Shoulders:

Dumbbell lateral raises:

10 x 30lbs
10 x 46lbs
10 x 52lbs
8 x 56lbs

Standing strict press from racks:

20 x bar
10 x 60kg
5 x 60kg
5 x 80kg
4 x 90kg
8 x 2 with 100kg

Plate front raises (from head height to overhead and back down again):

10 x 20kg
8 x 20kg
6 x 25kg
6 x 25kg

Standing clean & strict press - dumbbells:

6 x 70lbs
6 x 80lbs
6 x 92lbs

Seated shoulder press machine (weight on frame):

6 x 40kg
6 x 80kg
6 x 120kg

Stack shrugs (super-setted with dumbbell hammer curls):

4 x 10 x full stack (200lbs I think)

super-setted with

8 x 46lbs
8 x 58lbs
6 x 70lbs
chaosIcon...16-01-2014 @ 06:43 
Avatar
An amazing human being
Member 2047, 17156 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Gotta give it to you, when you do train you put the effort in!
hifiloverIcon...16-01-2014 @ 08:46 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
chaos said:Gotta give it to you, when you do train you put the effort in!


I'm wishing I hadn't... Can't move this morning...

Anyways.. Time to smash legs today

Grin
hifiloverIcon...16-01-2014 @ 18:51 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
Thursday 16th Jan 2014:

Only had 30mins as needed to go to dentist as filling dropped out on the way to training; just went in and blasted quads; will do rest tomorrow

Legs:

Leg extensions:

5 x 10 with 50kg

Leg Presses:

10 x 100kg
10 x 180kg
10 x 240kg
10 x 300kg
hifiloverIcon...17-01-2014 @ 19:38 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
Friday 17th Jan 2014:

Blistering session Grin

Legs (continued):

More leg extensions:

20 x 30lbs
10 x 60lbs
10 x 80lbs
10 x 100lbs (full stack)

Leg presses super-setted with SLDL's:

10 x 100kg (+5 on each single leg with 100kg) - 10 x 100kg SLDL
10 x 200kg - 10 x 120kg SLDL
10 x 300kg - 8 x 140kg SLDL
6 x 380kg - 6 x 140kg SLDL

Triceps:

Bar dips:

10 x body weight (133.5kg)
6 x BW + 10kg
6 x BW + 20kg
5 x BW + 30kg (PB)

EZ bar narrow-grip presses on flat bench (weight on bar):

10 x 45kg
10 x 60kg
10 x 80kg
10 x 100kg

Tricep pushdowns (straight bar) super-setted with rope pulldowns:

20 x 100lbs - 12 x 50lbs
12 x 100lbs - 12 x 50lbs
10 x 100lbs - 8 x 50lbs
10 x 100lbs - 8 x 50lbs

Tri's absolutely blown after all this! Cool

Biceps:

EZ bar strict curls (weight on bar):

20 x 20kg
10 x 40kg
10 x 50kg
8 x 60kg

Alternate dumbbell curls:

10 x 46lbs
10 x 52lbs
8 x 58lbs

Rope curls (drop-set):

10 x 100lbs
10 x 80lbs
6 x 60lbs
12 x 40lbs

Really good session; arms are fecked; lower back is fecked lol Grin

I luff body-building me Tongue
stephen9069Icon...20-01-2014 @ 13:58 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Quality session mate wont be long before the speedo and tan is out lol

As Arnie says "Theres no greater feeling than the pump" lol
hifiloverIcon...20-01-2014 @ 17:27 
Avatar
Member 3241, 2043 posts
SQ 1, BP 192, DL 255
448.0 kgs @ 136kgs UnEq
Haha thanks... Still feeling sore tri's today! Eek

Monday 20th Jan 2014

Back & Chest (heavy low reps session):

Back:

Wide grip lat pulldowns:

20 x 100lbs (warm up)
10 x 140lbs
6 x 180lbs
6 x 200lbs
6 x 200lbs

Hammer machine rows (weight on frame):

10 x 40kg
6 x 120kg
6 x 140kg
6 x 140kg

Low pulley rows:

6 x 120lbs
6 x 140lbs
6 x 160lbs
6 x 200lbs

Chest:

Bench:

20 x bar
20 x 60kg
10 x 100kg
4 x 140kg (paused reps)
4 x 150kg (paused reps)
4 x 162.5kg (paused reps)

Cable cross-overs:

4 x 12 with 60lbs

Flat dumbbell bench press:

6 x 115lbs
6 x 136lbs
1 x 150lbs (had to get these up on my own so s**t reps)!

Drop-set:

6 x 136lbs
10 x 115lbs
10 x 92lbs
7 x 70lbs

Pec-deck:

15 x 170lbs (full stack)
12 x 120lbs
9 x 80lbs

Knackered!

Bench felt s**t to be honest; really sore right shoulder still so I'll be leaving flat bench for a few weeks and concentrating on heavy flat dumbbell presses and incline bench for a change
stephen9069Icon...20-01-2014 @ 20:36 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Strong benching mate, does the incline not hit your shoulder ?

123456789101112131415161718192021

© Sugden Barbell 2025 - Mobile Version - Privacy - Terms & Conditions