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

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hifilover		...	20-01-2014 @ 20:40
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	stephen9069 said:Strong benching mate, does the incline not hit your shoulder ? Thanks; hoping I'll be sore tomorrow otherwise I didn't do enough lol Incline doesn't really hurt the shoulder but never gone heavy so it'll be new. Plus I do use the smith machine when ripping out as this des take the pressure off my shoulder
hifilover		...	22-01-2014 @ 18:06
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Wed 22nd Jan 2014 Both shoulders really niggling tonight; tight and 'clicky' so no frikkin idea whats going on with them but bloody sore Dumbbell lateral and front raises to warm up: 5 x 10 with 20lb Seated dumbbell presses: 20 x 36lbs 10 x 70lbs 6 x 92lbs 6 x 115lbs 6 x 115lbs Seated front dumbbell raises: 10 x 20lbs 10 x 25lbs 10 x 30lbs Seated shoulder-press (weight on frame): 10 x frame 6 x 80kg 6 x 120kg 5 x 140kg 10 x 100kg Very wide grip behind-the-neck smith machine presses: 4 x 10 with frame only Biceps: Oly bar curls: 10 x 40kg 10 x 60kg 6 x 60kg 2 x 6 with 65kg Rope curls: 5 x 10 with 100lbs
chaos		...	23-01-2014 @ 06:55
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300 732.5 kgs @ 108kgs UnEq	Not bad effort
hifilover		...	23-01-2014 @ 09:17
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	chaos said:Not bad effort Thanks pal... Means a lot coming from you!
hifilover		...	24-01-2014 @ 17:32
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Friday 24th Jan 2014: Legs: Leg extenions (warm ups): 20 x 10lbs 20 x 40lbs 10 x 80lbs 10 x 100lbs Front squats: 20 x bar 10 x 60kg 10 x 60kg (paused reps) 6 x 100kg (paused reps) 8 x 3 with 120kg Leg press: 10 x 100kg 10 x 200kg 8 x 300kg 6 x 400kg Triceps: NG bench: 20 x bar 10 x 60kg 10 x 100kg 5 x 140kg 5 x 150kg 1 x 160kg 1 x 170kg (PB I think) 5 x 140kg Tri pushdowns: 10 x 100lbs 10 x 100lbs 6 x 120lbs 6 x 120lbs Reverse grip pulldowns (quick drop-set): 10 x 60lbs 18 x 100lbs 12 x 80lbs 10 x 60lbs
chaos		...	26-01-2014 @ 07:10
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300 732.5 kgs @ 108kgs UnEq	Nice benching indeed! No back sqauts?
hifilover		...	26-01-2014 @ 17:32
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	chaos said:Nice benching indeed! No back sqauts? Nope; prob won't do them any more as they out my back/hip in a funny position and always end up getting hurt again so sticking with front squats. Right back to basics with them in an aim to squat a180kg fronty for my birthday in August
stephen9069		...	26-01-2014 @ 19:29
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Strong benching mate and a 180kg front squat would be quality to see
hifilover		...	26-01-2014 @ 19:42
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	stephen9069 said:Strong benching mate and a 180kg front squat would be quality to see Aye; would love to see it myself lol
hifilover		...	27-01-2014 @ 17:11
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Monday 27th Jan 2014: Back & chest (still with a frikkin sore shoulder ) Back: Reverse grip pulldowns: 20 x 100lbs (warm up) 12 x 140lbs 6 x 200lbs 5 x 220lbs Hammer rows: 10 x 80kg 6 x 120kg 6 x 160kg 5 x 160kg Supine rows: 4 x 10 with body-weight Chest: Bench: 20 x bar 10 x 60kg 10 x 100kg 5 x 140kg (paused reps) 2 x 160kg (last rep paused) 2 x 170kg (last rep paused) Sling-shot on: 5 x 180kg (all paused) 5 x 190kg (1st and last rep paused) Right shoulder was very tender after this so left it at that! I'm stupid and shouldnt have benched so really need to leave benching alone for a good few weeks, if not a couple of months now until my right shoulder/bicep sorts itself!
hifilover		...	29-01-2014 @ 17:52
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Wed 29th Jan 2014 Shoulders then the rest of Monday nights chest session! Shoulders: Push-press from racks: 20 x bar 20 x 60kg 10 x 80kg 5 x 100kg 5 x 110kg 3 x 120kg 3 x 130kg Upright rows: 10 x 50kg 10 x 60kg 10 x 70kg Seated shoulder press (weight on frame): 10 x 80kg 6 x 120kg 4 x 140kg Chest: Incline smith machine (weight on frame): 10 x 20kg 8 x 40kg 8 x 60kg 8 x 80kg 8 x 100kg Dips: 4 x 8 with body weight (134kg) Incline dumbbell press: 10 x 92lbs 8 x 103lbs 2 x 8 with 115lbs
hifilover		...	30-01-2014 @ 17:35
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Thursday 30th Jan 2014: Legs and delts: Legs: Leg extensions: 4 x 10 with 50lbs (warm up) Squats (first time in a LONG time & all ATG ): 20 x bar 10 x 60kg 10 x 80kg 6 x 100kg 6 x 120kg 6 x 140kg 6 x 160kg (belt on) Hyper extensions (lower back was seriously tight after squats): 4 x 10 Seated leg press machine: 10 x 200kg 10 x 300kg 10 x 400kg 8 x 400kg Couldn't physically load any more weight onto the machine!!! Delts: Seated dumbbell lat. raises: 10 x 25lbs 10 x 36lbs 10 x 46lbs Plate raises (from face height to above head and back down maintaining tension) 4 x 10 with 25kg plate Hang-snatches: 4 x 3 with 60kg High-pulls: 4 x 8 with 60kg
hifilover		...	31-01-2014 @ 15:51
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Friday 31st Jan 2014: Arms session (in and out in 35mins): Triceps: NG Bench: 20 x bar 20 x 60kg 10 x 100kg 10 x 120kg 5 x 5 with 140kg Straight bar pushdowns: 20 x full stack (160lbs) 18 x FS 15 x FS Biceps: Strict EZ bar curls (weight on bar): 20 x bar 15 x 20kg 10 x 40kg 8 x 50kg 8 x 60kg Alternate dumbbell curls: 10 x 46lbs 8 x 58lbs 8 x 70lbs
hifilover		...	04-02-2014 @ 19:06
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	Post Edited: 05.02.2014 @ 12:32 PM by hifilover Tues 04th Feb 2014: Start of a new training cycle and staying away from flat bench for a month or 2... Trying to get down to 19stone... Chest: 25lb dumbbell straight arm pull-overs and flys to warm up Flat dumbbell bench: 20 x 25lbs 20 x 46lbs 15 x 70lbs 10 x 92lbs 10 x 115lbs 9 x 136lbs Decline bench: (Not done this in over 5 years)! 20 x bar 20 x 60kg 15 x 100kg 15 x 120kg Cable cross-overs: 4 x 15 with 60lbs Incline smith-machine presses (weight on frame): 20 x frame 15 x 40kg 15 x 60kg 9 x 80kg 7 x 80kg Triceps: Dips: 4 x 8 with body-weight (133kg) Tricep pushdowns: 20 x 60lbs 15 x 140lbs 12 x 160lbs 10 x 160lbs Rope pull-downs super-setted with reverse-grip straight bar pulldowns: 12 x 40lbs + 12 x 60lbs (15secs rest between sets) 12 x 40lbs + 10 x 60lbs 10 x 40lbs + 9 x 60lbs 8 x 40lbs + 8 x 60lbs Cardio: 15mins on stationary bike at 90+ RPM
stephen9069		...	04-02-2014 @ 19:11
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Good session mate 19 stone time to get the speedo and tan lol

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