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Saw the video on FB, nice pull

Thanks Rob. And also thank you for suggesting that gym, I love it

Great pb, hopefully your back will hold out for more pb's on the way to 300.

where the video???

oh, and congrats by the way. 280 is quiet outstanding

also, you peaked yet or is there more madness to come?

I want to see this video! Whats your name on the book of face? Cannot find you anywhere, have you got sumo-ninja ghost profile hook grip privacy settings??

I have re activated my facebook, though the video was actually uploaded by physical culture gym.

Today I allowed Yano to decide how I train for bench.

PVC roller - lots and lots

bench

bar
60
80

100kg x 5 @ something rpg
105kg x 5 @ 9rpg
97.5kg x 5 @ ?
97.5kg x 5 @ 9 again

floor press

bar
60kg x 5
80kg x 5
100kg x 4
100kg x 3?
90kg x 4

might be missing something out there but it was something like that. there were 2 fails in there as well.

machine rows - 3 x 12

side raises - 5 sets

reverse hypers - 5 sets

Now I have no idea how effective this will be, however afterwards I felt like I had actually done a lot of training. I also had a pump that I wish I looked like always.

You've got to pump it up

squat

bar
60
80
100

136kg x 1 - too painful.

120kg then 60kg to a box - also painful.

close stance safety bar squat

36kg
76kg - painful

wide stance, to a box

76kg x 5 - not that bad
96kg x 5 - not that bad
116kg x 3,5,5 - not that bad

on those I was feeling it a bit but was by far the least painful type of "squat" I did today.


GHR - 8,5,4 much easier than last time, must have been doing it differently

reverse hypers supersetted with banded loals - a few sets

loal

Got there and there was a gentleman benching 200kg for multiple sets and reps

max width grip bench (paused)

bar
60
80

100kg x 5
105kg x 5,5
100kg x 5
97.5kg x 5,5

incline DB press - 4 or 5 sets, 20kg

machine rows - 5 sets

GHR - 8,4,4

reverse hyper/banded loals - 3 sets of each


very good session today. I feel like im training much harder since training with Yano and in a good gym with proper lifters. I even looked like I lifted briefly with my post training pump.

"sumo-ninja ghost profile hook grip privacy settings" hahahaha wow

Accept my facebook friend request you norris.

Also being around proper lifters is really good for gainz. Being the big fish in a small pond makes one complacent.

I was going to but I looked at your page and it had politics on it.

You are absolutely correct about the fish thing though

You remind me of a young Dan Green