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The Road to my first Full Power comp 2018

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GeraintIcon...24-07-2018 @ 21:27 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
ME Upper
Slingshot bench
70kg x 3
110kg x 3
130kg x 3
160kg x 3
Put slingshot on
190kg x 3
200kg x 1
210kg x 1 this flew up
220kg went up with a little help from my spotter but not going to count it as a pb

Close grip bench
140kg x 10
145kg x 7
145kg x 6

Machine chest press
3 x 10-12

Underhand grip barbell row
125kg 3 x 8

Tate press
30kg 3 x 10 these felt very hard tonight

Incline Db curl
18kg 3 x 10
JohnIcon...25-07-2018 @ 11:20 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Nice, are the slingshot days your idea to this another variation in or on the program? Just curious as its a great one to chuck in.
GeraintIcon...25-07-2018 @ 12:46 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
John said:Nice, are the slingshot days your idea to this another variation in or on the program? Just curious as its a great one to chuck in.


Yeah just another variation of the bench I chuck in, I was more interested to see where I was at as I know I had more in me when I did it a few weeks ago, I try and change my ME movement every week but a little restricted down halo with kit
GeraintIcon...27-07-2018 @ 12:51 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
DE Upper
Bench green bands
132.5kg 9 sets of 3 1 min rest

Very hard today mind elsewhere

Floor press
140kg x 8
145kg x 5
145kg x 5

Cable fly
3 x 10-15

Cable front raise
3 x 12-20

Circuit of chin ups, push downs hammer curls

3 rounds all reps to failure 1 min rest

Job done
GeraintIcon...30-07-2018 @ 20:48 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
ME Upper

Floor press
70kg x 3
100kg x 3
130kg x 3
150kg x 3
160kg x 3
170kg x 3
180kg x 1
190kg x f so bloody close couldn’t quite lock it out

Incline bench
130kg x 5
135kg x 5
140kg x 4

Lat raise
20kg x 15
22kg x 10
22kg x 10

Hammer curl
30kg x 10
34 kg x 6
34kg x 6

Single arm machine row
3 x 10-15

Cable fly
3 x 10-15

Single arm push down
3 x 10-15
GeraintIcon...02-08-2018 @ 21:20 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
DE Upper

Bench 2 green bands
115kg 9 sets of 3 1 min rest

Close grip bench
145kg x 5
150kg x 5
155kg x 5

Cable fly
3 x 20

Standing Db shoulder press
24kg x 15
26kg x 15
30kg x 10

Underhand barbell row
125kg x 8
125kg x 8
125kg x 8

Seated hammer curl
24kg x 15
26kg x 12
26kg x 12

Rope ext
3 x 12-15
GeraintIcon...06-08-2018 @ 13:31 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
ME Upper

Bench press with green bands
60kg bar weight x 3
110kg x 3
130kg x 3
150kg x 3
160kg x 2
170kg x 1
180kg x f
Never done heavy with green bands before certainly was a lot harder than I thought it was going to be I really need to workout what the tension is on the green bands

Floor press
145kg x 5
150kg x 5
155kg x 5

Chest press
3 x 8-12

Face pull
3 x 12-15

Lat pull down
3 x 8-12

Preacher curl
22kg x 8
22kg x 8
22kg x 8

Single arm Tate press
18kg x 15
22kg x 10
22kg x 10
JohnIcon...17-08-2018 @ 00:20 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Must be getting excited now mate not long left.
GeraintIcon...17-08-2018 @ 07:50 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
John said:Must be getting excited now mate not long left.


Yes mate 2nd sep so couple of weeks looking forward to competing again been about 2 years
JohnIcon...19-08-2018 @ 23:22 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Geraint said:
Yes mate 2nd sep so couple of weeks looking forward to competing again been about 2 years


Damn that's gone quick Unhappy
GeraintIcon...20-08-2018 @ 12:51 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
John said:
Damn that's gone quick Unhappy


Yeah flown bye it was feb/March 2016
GeraintIcon...21-08-2018 @ 20:31 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
ME Upper
Incline pin press
70kg x 3
100kg x 3
120kg x 3
140kg x3
150kg x 3
160kg x 1
170kg x 1
120kg x 10
Pin set about inch off the chest and all reps paused

Floor press
150kg x 3
160kg x 2
160kg x 2
These felt really heavy today and form was a bit all over the place

Single arm chest press
3 x 10

Chin ups
Bw 3 x 10

Seated hammer curl
22kg x 15
26kg x 12
30kg x 10
GeraintIcon...27-08-2018 @ 13:24 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
Last upper body session before my comp on Sunday was going to do competition bench but bench was taken so fancied some reverse band incline bench

Reverse band incline bench
60kg x 3
110kg x 3
140kg x 3
160kg x 3
180kg x 3
190kg x 1
200kg x 1

Incline close grip
110kg x 5
120kg x 5
130kg x 5

Single arm machine press
3 x 10-15

Cable row with rope 3 x 15

Face pull
3x 12

Seated hammer curl
30kg 3 x 10

Single arm push down
3 x 10-20
GeraintIcon...02-09-2018 @ 12:18 
No chance of ever benching 200
Member 6153, 152 posts
SQ 200, BP 192.5, DL 200
592.5 kgs @ 115kgs UnEq
COMP DAY Black Country barbell

Having the s**ts for the last 2 days was not good prep for this comp
1st lift 160kg
2nd lift 170kg
3rd lift 182.5kg comp pb

Annoyed I was ill for this comp was going to try take West Midlands record of 190kg but have to save it for another one
JohnIcon...04-09-2018 @ 16:21 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
You could easily get the record,sorry.to hear you weren't quite.on form but on the bright side.a comp pb is a comp pb,great effort under difficult circumstances.

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