The Road to my first Full Power comp 2018

No doubt you.will smash.it

Yeah hopefully, are you finally going to do one this year

DE Upper
Bench
130kg bar weight 2 green bands
9 sets of 3 1 min rest

Db row / incline Db press
40kg x 8 / 40kg x 8
40kg x 8 / 40kg x 8
40kg x 8 / 40kg x 8
40kg x amrap / 40kg x amrap

Tate press / incline Db curl
20kg x 15 / 20kg x 8
26kg x 10 / 20kg x 6
26kg x 10 / 20kg x 6

Overhead rope ext / shoulder circuit
3 sets amrap / 14kg 10kg x 2

Good session today with my mate Jamie not done a superset workout for a while so nice change from the norm

ME Upper

Feet up bench
70kg x 3
110kg x 3
130kg x 3
140kg x 3
160kg x 3
170kg x 3
180kg x 1
190kg x 1
Buzzing with the 190kg today only 2.5 kg short of my normal bench pb so got to think a normal bench pb is there for the taking

Feet up close grip bench
130kg x 10
135kg x 8
135kg x 8

Cable fly
3 x 15-20

Wide grip barbell row
115kg 3 x 8

Tate press db
30kg 3 x 12

Rope hammer curl
3 x 12-20

Couple more weeks of this training before comp training begins

Feet up 190, bloody hell, that pb is ready no doubt.

Yeah I think it’s there but I’ll stay strong and keep to my program, I like this movement I basically put 2 chairs in front of the bench and rest my feet on them I find it keeps me balanced whilst I’m layed out flat, I’m glad Geoff is at the gym on a Monday glad to have a decent spotter when using max effort weights

Geoff is the greatest,he used to be my favourite spotter.

Top bloke, can just concentrate on the lift with Geoff spotting you

DE Upper
Bench green bands
112.5kg 9 sets of 3 1 min rest

Close grip floor press
125kg x 12
130kg x 8
130kg x 8
All reps paused

Cable fly
3 x 10-15

Lat pulldown
3 x 10

Preacher curl Db
20kg x 12
22kg x 8
22kg x 8

Dips
Bw 3 x 15

ME Upper

Slingshot bench
70kg x 3
110kg x 3
120kg x 3
150kg x 3
160kg x 3
Put slingshot on
180kg x 3
200kg x 1
210kg x 1 PB
210 was very easy and fast today had loads more left but decided to leave it there

Wide grip bench
130kg x 10
135kg x 8
135kg x 8

Close grip
140kg x 8
140kg x 6
140kg x 6
These felt hard today hope it’s just a off day

Underhand barbell row
120kg x 10
125kg x 6
125kg x 6

Face pulls
3 x 10-12

Seated hammer curl super setted with single arm ext
18kg x 15 / 10 x 20
20kg x 12 / 14 x 15
22kg x 10 / 17 x 12

Shoulders felt beat up still from Thursdays bench session but happy with the session today, maybe should have tried another set on the slingshot bench today confident I could have hit 215kg - 220kg

Great work mate.

DE Upper

Bench green bands
122.5kg bar weight 9 sets of 3 1 min rest

Incline bench
125kg x 10
130kg x 8
130kg x 8

Incline close grip
110kg x 9
110kg x 9
110kg x 9

Chin ups
Bw x 12
Bw x 12
Bw x 12

Tri Db ext
18kg x 15
20kg x 12
22kg x 8

ME Upper
Woke up with a bit of food poisoning feel horrendous but thought I’d go do a bit rather than nothing

Bench press
60kg x 3
110kg x 3
130kg x 3
150kg x 3
160kg x 3
170kg x 1
180kg x 1
190kg x 1
I was going to try for a new pb today but the heavier the weights got my form was getting worse so decided save it for another day

Close grip floor press
130kg x 10
135kg x 8
135kg x 8

Cable fly
3 x 12-15

190 with food poisoning that's cracking,also 220 with sling shot (red one ?) you are there no doubt

Cheers mate, had a nice little leg work out with the amount of times I was up and down on the toilet lol, yeah still got the old faithful red one I couldn’t believe how easy it was the 210, kinda annoyed I didn’t go heavier, with 5/6 till I compete I’m confident of hitting 190-195 for a new comp pb