Sam Martin

worked on my paused bench today

every rep paused
60 x 8
60 x 8
100 x 3
100 x 3
135 x 1
145 x 1
155 x 1
165 x 1
172.5 x 1
180 x f just missed it, would of got this if i worked on my conventional bench i reckon, but im doing everything close grip at the mo for extra tricep work
150 x 2
150 x 2
150 x 2
150 x 2
140 x 3
140 x 3
140 x 1 (did 1 rep with my old normal grip just to see what it was like, felt sooooo wide lol)

incline
60 x 8
70 x 8
100 x 8
110 x 1
120 x 1
130 x 1
100 x 8
100 x 7
all reps felt pretty easy, bit wobbly but will get used to incline. biggest problem was hitting the powerrack when i got down to my chest :/ felt good on the ol chest though.

happy with this session!

Good work Bench strong

Huge benching fella.

cheers guys, just hope i can get some consistant training in, its both good and bad when ur busy when ur self employed!

Got my bros wedding tomoz so gave myself the day off. Had a nice lie in til 10, got up feeling great! The sunshine prob helped too! Had some cornflakes then hit the gym just before 12

Did about 15 mins of good stretchin as was feeling stiff.

Strict press, paused at bottom so no bounce
40 x 8
40 x 8
60 x 5
70 x 3
80 x 2
90 x 1
100 x 1
110 x 1 PB
90 x 5
90 x 5
90 x 5
90 x 5
Loved these today, all good reps nothing overly forced

Seated dumbells - havent done these for about 2 years
30 x 8
36 x 8
40 x 8
44 x 8
All easy enough, bit wobbly though

Pull ups
8 x 4
First time gettin 4in sets of 8 on these (PB)

Shrugs
100 x 12 back and front
140 x 10
140 x 10
140 x 10
140 x 10
100 x 40

Loved this session, had loads of time to sit around between sets etc instead of rushing to get home. If every session was like this is would be perfect

Got my bros wedding tomoz so gave myself the day off. Had a nice lie in til 10, got up feeling great! The sunshine prob helped too! Had some cornflakes then hit the gym just before 12

Did about 15 mins of good stretchin as was feeling stiff.

Strict press, paused at bottom so no bounce
40 x 8
40 x 8
60 x 5
70 x 3
80 x 2
90 x 1
100 x 1
110 x 1 PB
90 x 5
90 x 5
90 x 5
90 x 5
Loved these today, all good reps nothing overly forced

Seated dumbells - havent done these for about 2 years
30 x 8
36 x 8
40 x 8
44 x 8
All easy enough, bit wobbly though

Pull ups
8 x 4
First time gettin 4in sets of 8 on these (PB)

Shrugs
100 x 12 back and front
140 x 10
140 x 10
140 x 10
140 x 10
100 x 40

Loved this session, had loads of time to sit around between sets etc instead of rushing to get home. If every session was like this is would be perfect

great pressing. very strong!

Cheers, looked up ur place from me and its like 3 hours away so i doubt ill be popping down anytime soon!

ah well, if you are ever in my neck of the woods you are more than welcome to come for a session.

started work at 3am today so wasnt feeling hugely enthusiastic

deadlifts - no hitches
70 x 8
120 x 5 x 2
170 x 1
220 x 1
240 x 1
belt and straps
260 x 1
260 x 1
260 x 1
220 x 3
220 x 3
happyish with these, didnt have much drive as was tired but meh

pull ups
8
8
8
8

bent over rows
60 x 15
60 x 15

done!

Squats!

70 x 6 x 2
120 x 5
140 x 1
160 x 1
180 x 1
Add belt
200 x 1
220 x 1
180 x 5
180 x 5

Loved these today, all good reps!

Strong strict squat dead
Sam when your next comp

Very strong numbers. Squats improved loads if I remember right too

cheers guys, ywh my squat is coming alone nicely my goal is 250!



July 14th england u90 final in lancaster

Bench! Lovely session today!

CGBP
60 x 8
100 x 5
100 x 3
130 x 1
140 x 1
150 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
140 x 4
140 x 4

LOVELY!