Aaron's training log
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| aaron_lohan |  | ... | 22-04-2013 @ 11:14 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Friday's session Bench up to 110x3x2 Narrow grip bench 60x8 70x8 80x8 Tricep pushdowns 4x15 Rear delt work 3x15 Chest supported row 4x10 | ||
| aaron_lohan | | ... | 23-04-2013 @ 14:08 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench Up to 105x8x2 Overhead press 20x8 40x5 50x5 55x5 Tricep pushdowns 3x10 | ||
| aaron_lohan | | ... | 25-04-2013 @ 09:50 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench up to 100x3 Then new shirt on 160x1 to 2 board 170x1 to 1 board 180x1 to 1 inch 185x2x1 Vids here http://www.youtube.com/watch?v=3S6qk37i2_Q&list=UUx0MFpjpY... It was a bit ropey today with the new shirt but I should be alright when Ive broken it in. | ||
| aaron_lohan | | ... | 30-04-2013 @ 14:15 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Mondays training 20x2x10 40x8 60x5 85x3 95x8x3 Narrow grip bench 60x8 70x8 80x8 90x8 97.5x8 Overhead press 20x10 30x10 40x2x10 Tricep pushdown 3x15 Chest supported row 3x10 | ||
| aaron_lohan | | ... | 02-05-2013 @ 10:20 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench 20x2x10 40x2x10 60x5 80x3 90x3 100x2 110x2 120x2 130x2 Narrow grip lbs 45x8 120x8 160x2x8 Skull crushers 3x10 Chest supported row 20x12 40x12 50x12 Rear delt fly 3x15 | ||
| aaron_lohan | | ... | 07-05-2013 @ 12:16 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench 20x2x10 40x8 60x5 80x3 100x3 110x1 Shirt on 150x1 to 1 board 160x1 to 2 inches 170x1 to 1 inch 180x1 190x1 195x1 195x1 190x1 180x2 Overhead press 20x10 30x10 40x10 50x10 60x5 Skull crushers 4x12 Tricep pushdown 4x15 Decent session, was having problems getting an even lockout so I decided to stop offsetting the left hand on the last set and it improved. | ||
| aaron_lohan | | ... | 13-05-2013 @ 09:48 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench warm up raw then 150x1 to 2 board 160x1 to 1 board 170x1 to 1 inch 180x1 190x1 197.5x1 200x1 Tricep extensions 4x15 Chest supported row 2x20 It was a good day today, the 200 was a bit rough but got it up just about. | ||
| aaron_lohan | | ... | 14-05-2013 @ 12:18 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Speed bench upto 110x8x3 Narrow grip bench 60x10 70x10 80x10 90x2x10 Overhead press 40x3x10 Band rows Just over a week until the world championships. | ||
| Funky_monkey | | ... | 14-05-2013 @ 14:04 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 14.05.2013 @ 14:05 PM by Funky_monkey Congrats on hitting the big 200. Been a new goal of mine to hit at 83kg. Best of luck at the World Champs.Edit - says you were at 205kg bench before - do you just change your totals to suit your latest numbers? | ||
| aaron_lohan | | ... | 15-05-2013 @ 11:05 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Post Edited: 15.05.2013 @ 11:06 AM by aaron_lohan Funky_monkey said:Congrats on hitting the big 200. Been a new goal of mine to hit at 83kg. Best of luck at the World Champs. Edit - says you were at 205kg bench before - do you just change your totals to suit your latest numbers? Thanks I decided to put comp PBs only on my avatar, although I did do 200kg in comp at 90kg bodyweight. Best of luck with doing 200kg. | ||
| aaron_lohan | | ... | 29-05-2013 @ 13:27 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | IPF World Bench Press championships write up I flew to Kaunas last monday at 8.40am arrived around 2pm and it was quite warm but not overly hot, we got to the venue to watch the lifting and Megan Ainsworth got gold again in the junior 43kg category. I lifted on the wednesday evening at 7pm. The raw warm ups seemed fast and I thought I was on for a good day, I warmed up to 100kg and then put the shirt on. The shirted warm ups were 150 160 170 175 and they werent particularly snappy, then I went onto the platform. Opener 185kg it was a bit ropey but fairly comfortable and put me in 9th by the end of the round. 2nd attempt 192.5kg was better than the first and put me in 10th 3rd attempt 202.5kg I took it down to the chest confidently, it was the best descent of the day and I got it a couple of inches off the chest but it wasnt there today. Overall I finished 10th which is an improvement on last year and I got a PB in an international with 192.5kg. Slightly disappointed because if I had got 202.5 then it would have been a comp PB and given that my coach has recently passed away that was my aim coming here. The standard has improved dramatically this year, there were 4 lifters in my class who went over 270kg and the winner did 295kg. Im looking forward to the European bench in August if I work hard I should be over 200kg on the day. Videos 185kg http://youtu.be/rfwoXFxVkA4 192.5kg http://youtu.be/fcw5ufre75c 202.5kg http://youtu.be/ggajfL7tqdw | ||
| Funky_monkey | | ... | 29-05-2013 @ 14:40 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Nice benching, Aaron. It's a shame you missed the 202.5 I might have to pull my finger out and get competing again. I'm not built for benching but I can focus on it for now. | ||
| Fatpete | | ... | 30-05-2013 @ 07:22 |
 Hyper obese Pete Member 70, 17892 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Man there is a lot of benching in here. How far back do I have to go to find a squat ? | ||
| aaron_lohan | | ... | 30-05-2013 @ 15:22 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Fatpete said:Man there is a lot of benching in here. How far back do I have to go to find a squat ? 1 day; I squatted yesterday. | ||
| aaron_lohan | | ... | 30-05-2013 @ 15:27 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Mondays training Warm up to 100x3 Super Katana Extreme on 150x2 160x2 170x2 175x2 to chest http://www.youtube.com/watch?v=B56k2akW2ck&list=UUx0MFpjpY... Some bits and bats of BB stuff. I thought I would try the new Japanese bench technique I saw at the Worlds, basically arch as much as possible and bring the bar low down the belly. I tried the Super Kat extreme because I thought it would be conducive to this type of style. Wednesday Speed Bench up to 90x8x3 Squats 20x10 60x5 80x3 100x3 120x3 Tricep pushdowns 4x12 Dumbell Bench lbs 45x8 55x8 65x8 75x8 | ||