Aaron's training log
| Luuuuuukey |  | ... | 07-02-2013 @ 10:42 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | What's the thinking behind benching with an overly wide grip? | ||
| aaron_lohan | | ... | 07-02-2013 @ 11:09 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Post Edited: 07.02.2013 @ 11:09 AM by aaron_lohan It helps teach the same kind of movement I want when I am using a shirt, i.e. to throw the bar from my chest to lockout in one movement without pressing it, it alos helps you to avoid tucking your elbows too much when you descend. | ||
| aaron_lohan | | ... | 11-02-2013 @ 10:31 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Friday Bench 20x8 40x8 70x5 100x3 Shirt on 160x2 to a 2 board 180x2 to a 2 board 190x1 to a 2 board 200x1 to a 1 board 207.5x1 to a 1 board- Pb from this height 197.5x1 to 1/2 an inch board Standing press 20x10 40x10 50x3 60x3 67.5x3 72.5x3- Pb Pushdowns 3x12 Rear delt flies 3x12 A good session today, I used the boards so I could get some weight in my hands, the 200kg was very fast. Here is a vid of the 207.5 | ||
| Luuuuuukey | | ... | 11-02-2013 @ 10:49 |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | PB looked very simple. | ||
| aaron_lohan | | ... | 11-02-2013 @ 11:58 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Thanks, its looking good for the British champs in 4 weeks. | ||
| Little_Mike | | ... | 11-02-2013 @ 20:53 |
 JuJitsu - its not gay if you dont make eye contact Member 661, 1729 posts | Post Edited: 11.02.2013 @ 20:53 PM by Little_Mike strong lock out you could of tripled that 207 | ||
| aaron_lohan | | ... | 12-02-2013 @ 10:56 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Little_Mike said:strong lock out you could of tripled that 207 Thanks, it looks better than it felt. | ||
| aaron_lohan | | ... | 12-02-2013 @ 10:58 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Monday Bench worked up to 95x8x3 Overhead press 20x10 40x5 50x5 60x3x5 Narrow grip bench 60x8 70x8 80x8 70x8 Flies 14x12 16x12 18x12 Band rows Rear delt raise 3x15 | ||
| aaron_lohan | | ... | 19-02-2013 @ 09:31 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Speed bench 20x10 40x8 60x3 80x3 95x3 105x8x3 Shoulder press 20x10 40x5 50x2x5 55x2x5 50x5 Dumbell bench lbs 40x8 50x8 60x8 70x8 Narrow grip bench 60x3x10 Chest supported row 3x10 Band rows | ||
| aaron_lohan | | ... | 21-02-2013 @ 15:25 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Wide grip bench 20x10 20x10 40x5 60x5 70x5 80x5 90x5 80x5 Overhead press 30x8 40x8 45x8 40x8 Flies 3x10 Band rows Rear delt flies 2x10 | ||
| aaron_lohan | | ... | 25-02-2013 @ 09:36 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Friday session Bench 20x2x10 40x5 60x5 80x3 100x3 150x1 to 2 board 160x1 to 1 board 170x1 to 1/2 inch 180x1 190x1- almost a great one 190x1- good 190x1-good Shoulder press 20x8 40x3x8 Pushdowns 2x12 Rear delt 2x15 Band rows Seated row 3x10 Chest supported row 2x10 Looking good now, the 1st 190 came off very fast but flew back and had to be pressed out, the others were fairly snappy. | ||
| aaron_lohan | | ... | 12-03-2013 @ 10:45 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | British bench press championships I weighed in at 81.45kg which was a lot lighter than expected as I was 83kg setting out. Warm ups 20x2x10 40x8 60x5 80x3 100x2 Shirt on 150x1 to 2 board 160x1 to 1 board 170x1 to 1/2 an inch Onto the competition I opened with 180, it was a little slow but got 3 whites then onto 190, it was slow but I got it up but was turned down due to my bottom moving I retook 190 and got it easier than the 2nd attempt and got it passed. 1st place I was a little disappointed as I was a bit sluggish with my lifting today everything was slow. The venue and organisation of the comp was good today so thanks to the organisers. I cant wait to get back into training and get the bench moving upwards again. | ||
| aaron_lohan | | ... | 19-03-2013 @ 09:06 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Bench Warm ups to 80x8 90x8 100x8 107.5x8-paused PB 107.5x8 100x8 Narrow grip 60x10 60x10 70x2x10 Overhead press 20x8 40x8 50x8 60x5 Tricep pushdowns 3x12 | ||
| Rick | | ... | 25-03-2013 @ 23:32 |
 I am a bench-only guy Member 3, 10067 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | | ||
| aaron_lohan | | ... | 26-03-2013 @ 09:28 |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Mondays training warm up then shirt on 150x2- to 2 board 160x2 to 1 board then 1 inch 160x4x2 Narrow grip bench 70x10 80x10 90x10 100x10 Overhead press 40x3x10 | ||
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