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BillwestIcon...03-09-2015 @ 23:24 
Member 541, 4931 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Andy1964 said:My last bench session went real heavy didn't warm up enough and paid the price pulled something in my left shoulder
When I went to squat a couple of days later the pain was so bad getting my hand on the bar I gave up.
So giving it a rest though I'm benching tomorrow so see how it goes


Sports massage might do the trick, sometimes it feels like the fibers in the shoulder get all out of line and a bit of deep tissue massage can put everything back in place
Andy1964Icon...05-09-2015 @ 11:52 
Project Rix
Member 5192, 261 posts
SQ 182.5, BP 120, DL 220
522.5 kgs @ 104kgs UnEq
Thanks bill I will look into it
Andy1964IconMonday bench night08-09-2015 @ 16:27 
Project Rix
Member 5192, 261 posts
SQ 182.5, BP 120, DL 220
522.5 kgs @ 104kgs UnEq
10 lifters on the platform tonight getting a bit chaotic I'm sure it will work out some beginners right up to guys with bench shirts on

My work
Warm up then

110x1
102.5x3
102.5x3
102.5x3
90 Amrap (12) I think lost count lol

Stuck to my work as my program felt good, form good reps moving fast and positive
All in all pleased with how it's going at moment
BillwestIcon...08-09-2015 @ 16:41 
Member 541, 4931 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Bench looking consistent ATM. You seem to be following a consistent bench program, what is it?
Andy1964Icon...08-09-2015 @ 17:51 
Project Rix
Member 5192, 261 posts
SQ 182.5, BP 120, DL 220
522.5 kgs @ 104kgs UnEq
I've been reading Paul carter's books and it's from there it's a 5 five week short cycle,
Andy1964IconSquat session at five towns11-09-2015 @ 22:08 
Project Rix
Member 5192, 261 posts
SQ 182.5, BP 120, DL 220
522.5 kgs @ 104kgs UnEq
Post Edited: 11.09.2015 @ 22:09 PM by Andy1964
Myself. Sheridan wray Sean Kilbride in the gym tonight

Warm up
Then

147.5MR10(7)

150x3
150x3
150x3
150x3
150x3
60 seconds rest between sets

Did a few sets of deadlifts working on form

Only managed 7 reps @147.5 hoped for more just ran out of energy rather than strength. The 5x3@150 was tough a few ropey reps
All in all went ok
BillwestIcon...11-09-2015 @ 22:41 
Member 541, 4931 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Excellent squatting Andy, especially if you only made 7 on the 147. Keep up the good work
Andy1964IconCoaching session at five towns13-09-2015 @ 22:19 
Project Rix
Member 5192, 261 posts
SQ 182.5, BP 120, DL 220
522.5 kgs @ 104kgs UnEq
Post Edited: 13.09.2015 @ 22:21 PM by Andy1964
Marc Giles came over from horncastle to do a coaching session a dozen plus lifters taking part

Bench press

Warm up then

80x3
90x1
100x1
110x1
115x1
120x1(fail)

Deadlift

170x3
180x1
200x1
200x1
200x1

Block pulls 4"
200x3
200x2
200x1

Good session working up to a few singles on bench and deadlift for Marc to critique my form
Main points to work on leg drive on bench and pulling slack out of bar on deads
Also had a conversation with Marc on programming! Watch this spaceCool
Andy1964IconSquat bench squat16-09-2015 @ 21:27 
Project Rix
Member 5192, 261 posts
SQ 182.5, BP 120, DL 220
522.5 kgs @ 104kgs UnEq
To five towns tonight myself nic pluskota tom dunning and Jason Hutton in gym tonight

Warm up then

Safety bar squats
120x2
120x2
120x2
120x2
120x2

Bench press
Feet up on bench
90x2
90x2
90x2
90x2
90x2

60x5
70x5
80x5
90x5
80x5
80x5

Back to the squat rack

SSB paused squat
100x5
100x5
100x5

Loads of face pulls between sets
Nice session decided to use the SSB for all my squats tonight.
Bench press all reps paused found them relatively easy plenty left on the 5's could have done more
BillwestIcon...16-09-2015 @ 23:00 
Member 541, 4931 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice couple of sessions Andy. I'd like to see how the programming works out. I think ATM it's a bit of hybrid

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