600 total @ 75kg
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| lrogers75 |  | ... | 12-04-2015 @ 21:10 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | OwenL said:very nice mate. Volume on bench sucks! lol how narrow is the new grip? impressive squatting Not narrow at all, I'm trying to bench like owen hubbard  Everyone with a massive raw bench seems to be benching uber wide, it feels weird atm but range is so much shorter that I think its the way to get unto and past 130kg! Your training seems to be going well! is ur next comp all englands? | ||
| OwenL | | ... | 12-04-2015 @ 21:54 |
 has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | lrogers75 said: Not narrow at all, I'm trying to bench like owen hubbard Everyone with a massive raw bench seems to be benching uber wide, it feels weird atm but range is so much shorter that I think its the way to get unto and past 130kg! Your training seems to be going well! is ur next comp all englands? oh lol!  i tried that for a while, im not sure if im stronger any which way tbh. Once im at a better standard ill maybe look into it more. Im now a thumb length in from the smooth, Aye its going ok thanks buddy. No its the NW & Lancs championships on 2nd May, but using it as a confidence builder and experience for all englands | ||
| lrogers75 | | ... | 15-04-2015 @ 16:12 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Last 2 sessions... MONDAY 177.5x5 misloaded 2.5 heavier than meant 175x5x2 Bench 85kgx5 95kgx3 105kgx1 standing row 10x3 rushed session, but all work done! Tue Bench-new wider grip 112.5kgx3-all reps paused 112.5x2+1f 100kgx3-nice and quick Still not 100% with new tech, looking forward to dropping back and focusing more on tech rather than intensity Dips bw+10kgx12 +20x10 +40x8 +50x6 Face pulls 15x3 Last 3 done as a triple set pendlay row 70kgx8x3 Skull crushers-25kgx10x3 try row-10x3 | ||
| OwenL | | ... | 15-04-2015 @ 16:17 |
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Great stuff again mate. Im going to try and re-invent my bench as well. Going to try a wider grip tonight but with a very open mind due to competing in a couple of weeks. That said, its only a personal thing for me at the minute and i wont be losing any gold medals by adjusting my set up just let lol. I also noticed i need to keep the bar resting more towards my wrist and tuck my elbows less. Am i right in thinking i can have my grip as wide as the rings as long as my forefinger is on them? Has it caused you any problems anatomically? Do you have any tips for Low bar squatting mate? i dont think its as easy as i first thought. I may message u on FB if thats ok? sorry for all bombardment lol! | ||
| lrogers75 | | ... | 15-04-2015 @ 16:27 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | OwenL said:Great stuff again mate. Im going to try and re-invent my bench as well. Going to try a wider grip tonight but with a very open mind due to competing in a couple of weeks. That said, its only a personal thing for me at the minute and i wont be losing any gold medals by adjusting my set up just let lol. I also noticed i need to keep the bar resting more towards my wrist and tuck my elbows less. Am i right in thinking i can have my grip as wide as the rings as long as my forefinger is on them? Has it caused you any problems anatomically? Do you have any tips for Low bar squatting mate? i dont think its as easy as i first thought. I may message u on FB if thats ok? sorry for all bombardment lol! Pretty sure the rule is a finger has to be covering the ring, so pretty wide (hence videos of 1inch benches from women with sick arches) I found with the wider grip i automatically want to go higher up the chest and not tuck at all, I'm trying to work on a better bar path but its difficult with the weight I'm doing now. Ill have another look at your vid on fb, when I first switched I used to break from the hip and force my hips back, as a result my desend was slow and I never hit depth (have a look at my youtube old weekly highlight vids), I now slightly bend my knees as i desend, a push down and back rather than back, a lot more comfortable and faster. Ill check your vid now and message you on fb | ||
| OwenL | | ... | 15-04-2015 @ 16:32 |
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Post Edited: 15.04.2015 @ 16:33 PM by OwenL brilliant mate cheers. Ill get a vid of my bench tonight, i also assume that it might not be a great time to change given my intensity ramp up but that wont be a concern in the long run if i can bench more eventually. I already have t-rex arms lol | ||
| lrogers75 | | ... | 16-04-2015 @ 12:01 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Yesterday was good deadlift 255kgx2-pb!- this felt really comfortable, got to be a big deadlift coming! see video Block pulls 180kgx5-all with long holds at the top Dead hangs 2xalap Hammer curls 12x3 up to 2x16kg | ||
| OwenL |  | ... | 16-04-2015 @ 12:29 |
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Mega pulls mate. Hope i can get close-ish tonight with my deadlifts lol! Wide benching is the future. I like it after last night but i cant unrack even 110 on my own anymore. Pressing it plus more is easy though haha | ||
| Paul_D | | ... | 16-04-2015 @ 15:56 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Absolutely awesome pulling mate! | ||
| lrogers75 | | ... | 18-04-2015 @ 08:38 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Thanks guys! 17/04/15 Bench, narrow-all paused 90kgx6x4sets slingshot 105kgx4-wider grip, felt s**t 105kgx6-narrower grip, much better! propbably should do all session with one technique Chins bw+20kgx8x3 db press 26kgx10x2 34kgx8x2 trx row 10x3 pressups 15,12,10,8 | ||
| lrogers75 | | ... | 20-04-2015 @ 08:58 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | Saturday 18th squat sess Ultimate test of strength, training commercial gym solo! Squats 60x5 100x3-both highbar 120x2 140x1 160x1-all beltless 182.5kgx1 202.5kgx3-pb! new 3rm, felt good! hopefully this gives me 217.5 on sundays comp! 182.5kgx3- nice back off set 140kgx3paused-tired ha, left it there military press 75kgx3 70x5 65x7- all sets tough superset with face pulls with light band deadlifts 140kgx3x3 tried 140kg double overhand, was tough, may try and bring this up, may help top end grip strength... | ||
| Paul_D | | ... | 20-04-2015 @ 09:21 |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Your squat numbers make me feel ill. And weak. Weak and ill. | ||
| OwenL | | ... | 20-04-2015 @ 12:15 |
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Major squat effort there! Well done. Do you do.your own programming? Whats yielded your best results? My DOH is around 170 i think. Hopefully itll come in useful eventually. | ||
| beza | | ... | 20-04-2015 @ 13:24 |
I hit a pb today with a chest infection Member 3283, 1921 posts | Well done mate, pb's every week! | ||
| lrogers75 | | ... | 21-04-2015 @ 11:21 |
Chris Wong is looking strong Member 5207, 371 posts SQ 232.5, BP 130, DL 272.5635.0 kgs @ 74kgs UnEq | OwenL said:Major squat effort there! Well done. Do you do.your own programming? Whats yielded your best results? My DOH is around 170 i think. Hopefully itll come in useful eventually. Thanks Owen! Yeah I do my own programming, nothing complicated, just fairly simple non-linear progression. For like 6 months all I did for deadlift was try and set a 5,4,3,2 rep max then add 2.5 each month, this lasted ages, and tbh is still happening now, but only 2 pbs a month with 2 weeks 10% lighter. I only do 1 working set a week for deadlift, this works well for me. Squat I do more volume and at times fairly high freqency, I enjoy this and it means i stretch and mobilise more. I wont comment on bench as i still dont know how to progress it lol. | ||
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