Strength, power and vanity log....
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| ben66 |  | Strength, power and vanity log.... | 26-11-2015 @ 11:07 |
 Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Been a while since I logged anything here... Over the past year I've been prepping for, and then competed in, my first bodybuilding comp (www.instagram.com/p/-FWAgALqyx ) Messed up my conditioning in the last week, but ok I guess, got 3rd place. Enjoyed it and will compete again next year. However, I've kept up the strength training, and have a gym powerlifting meet in a couple of weeks, and will likely have a crack at some next year also. BW is around 96kg, and I'm still fairly lean. Best lifts to date: Squat: 270kg belt/sleeves, 300kg belt/wraps Dead: 285kg Bench 165kg Strict OH: 105kg OH: 140kg Though I'd keep a log of progress of the various things I'm doing, lifts and pics.... Monday: Bench:5x100 1x 120,130,140,150kg decent Paused bench: 5x5 120kg Incline bench: 5x 60,80,100kg 2x120 drop to 100,80,60 Bhn strict: 3x10 60kg Standing lat raise: 3x10 Seated lat raise: 3x10 DB pullovers: 3x40kg Cable rear delts: 3 x failure Yesterday morning: Deadlift: 3x 180,220kg 1x250kg almost tore my glute off.....Don't normally do back at 0500, so note to self- need to warm up better for morning deadlifting. Rack pulls, lower pin than normal: 3x 220,260kg 2x 280kg DB row: 10x 60kg, 10,5,5 x 100kg ( www.instagram.com/p/-f7r4aLq2R ) Cable row SS Chins: 3 sets This morning: Squats, highbar: 3 sets 5 @ 175kg Lowbar: 1x 175, 195, 215, 235kg ( www.instagram.com/p/-ihhNeLq3c ) Cambered bar bench, paused: 3x5 @ 115kg Seated DB press: 3x5 35kg BD's DB pull overs: 3x10 40kg Serratus OH shrugs: 3x10 Squat is creeping back up- Lowbar has been off the cards for ages- still isn't comfy, but feels plenty strong, just need to find my groove with it. Bench feels ace just now, never liked it much, but really enjoying it now. Good for a 0500 start. | ||
| ben66 | | ... | 27-11-2015 @ 09:06 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Another 0500 morning session for me> Dips: 5x BW,+20, +40,+60,7x +80kg ( www.instagram.com/p/-lRHJFrq-_ ) CG bench: 5x 60,100,120kg 6x 130kg (rep PB perhaps? - www.instagram.com/p/-lF2KMrqy2 ) Tri Push downs: 3 sets to failure EZ spider curls: 3 sets @ 50kg to failure EZ preacher (50kg) SS cable Bi curl: 3 sets to failure BB wrist curls: 3 sets. Home. Good, bench especially feels good, 130 for 6 close grip is probably an any grip PB. | ||
| Rodger | | ... | 27-11-2015 @ 12:53 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Good to see you back posting your weights on here mate. Still damn strong!!! Bench and DB are craaaazy strong Ben! | ||
| ben66 | | ... | 27-11-2015 @ 15:10 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Rodger said:Good to see you back posting your weights on here mate. Still damn strong!!! Bench and DB are craaaazy strong Ben! Thanks Rodge- strength is ok just now, but not optimal.... on the up though, so hope to beat PB's over the next while. Definitely a bench PB on the cards, deadlift must be close to best, squat needs work though. Plenty time  | ||
| ben66 | | ... | 28-11-2015 @ 09:27 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Legs legs legs....> Squat, high bar: 3x 140,180kg 1x 200,210,220,230kg Low bar: 1x 180,220,240kg www.instagram.com/p/-n21iaLqxD/ Leg press: 10x 220,320,400,480kg Nordic curl: 3x10 Ham curl triple drop set. Decent. | ||
| Fazc |  | ... | 28-11-2015 @ 10:26 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Insta crew checking in! | ||
| ben66 | | ... | 29-11-2015 @ 16:19 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Fazc said:Insta crew checking in! #instalife  Day off for me today, so 20 mins intervals on the stationary bike to keep my fitness ticking over. | ||
| ben66 | | ... | 30-11-2015 @ 22:14 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Chest n shoulders> Bench : 120kg x 8,8,8 80x20 Incline Smith: 80kg x 3 sets to failure Incline DB's: 30kg DB's, 4 sets to failure DB lat raise : 4 sets Cable flys: 4 sets Prowler : few runs Done. Pumpy, good. | ||
| ben66 | | ... | 02-12-2015 @ 09:49 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Early morning back session> Deadlift: 3x 100,140,180kg 1x 220,240,250kg bit tender on the glute, so tentative as I couldn't pull with full force, went up OK though. www.instagram.com/p/-x-BG6Lq1K DB row: 110kg x 8,6,6 www.instagram.com/p/-yOG81Lq0G Low Rack pulls: 3x 200,220,240,240kg Chins: 15 Done. Deadlifting feels a million times better later in the day, never get in a decent position at 5 in the morning.... surprised how strong I'm feeling on the rows. Good. | ||
| ben66 | | ... | 03-12-2015 @ 09:05 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | 0500 session> Squat: up to 180kg, quads are in bits so called it a day there Bench, paused: 3x 100,120kg 1x 140,150kg 3x3 130kg www.instagram.com/p/-0iKUqrq1A Strict Press: 3x 60,80kg 1x 100kg Cuban Press: 3 sets No heavy/intense leg work until after my powerlifting comp I think- legs are fecked, very sore and feel weak- a few weeks of max singles mixed with BB stuff to failure stuff has taken it's toll. A bit of light pumpy stuff to aid recovery, along with light tech work will do for the next 8 days. On the positive side, bench feels very strong, 150 paused is a paused PB, and there's more there- nice long pause too. | ||
| ben66 | | ... | 04-12-2015 @ 09:18 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Another early session> Standing strict Press: 3X 60,80kg 1X 105kg equal PB, big lean back, but went up...eventually. https://www.instagram.com/p/-3GhQnrq5- Dips: 3 sets BW Seated DB Curl: 3x10 EZ Preacher: 3x10 Hammer Curl: 3x10 Cable bi stuff: 7x10 30 sec rest. Tri pull downs 5x10 Training is all over the place, totally out of routine with the move from bodybuilding to strength training for the last 4 weeks in prep for the powerlifting next weekend. Not the best of build ups. | ||
| ben66 | | ... | 05-12-2015 @ 16:10 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Today> Squat: up to 180kg Bench, paused: 3x 60,100,120kg 1x130,155kg paused PB 20x100kg (not paused) https://www.instagram.com/p/-6lMW_rq7D/ Smith row: 4 sets10 Lat pull downs: 7 sets 10 (30 sec rest) Decent, left squats light, quads feeling tight. Bench flying along. | ||
| ben66 | | ... | 08-12-2015 @ 09:01 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | For me this morning> Strict press: 3x 60,70kg 1x 80,90,110kg PB www.instagram.com/p/_BZwRBrqxd Squat: tech stuff, no heavier than 140kg Screw low bar, i'll stick with high for my comp.... Bench: 5x 60,100kg paused- 1x120,130,140,150kg happy to say easypeasy, 150 will be my opener. Deadlift: up to 220kg, all fine. Pull ups: 20 Done. Happy with that, reasonably sensible too.... Low bar squats are not agreeing with me, thankfully I think I can hit as much with high bar nowadays, so I stick with that for my comp. Pressing is going ace. Deadlift felt fine, not great, just fine, which will do. Probably me until Saturday now. | ||
| ben66 | | ... | 12-12-2015 @ 21:48 |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Powerlifting comp today: Squat: 210,220,235, easy lifts, should have gone 250 for my last... Bench: 150,169,167.5 PB decent Dead: 240,260,280kg strapless PB I think? Did a 4th dead and got 300kg. Won the comp, good day at the office 300: www.instagram.com/p/_NC2LWLq8P/ 280, fast as fek: www.instagram.com/p/_NHo5Crq3x/ | ||
| shortandmighty | | ... | 13-12-2015 @ 08:56 |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 kgs @ 90kgs UnEq | Good lifting Ben, how's the glute lately? | ||