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» Bench Press (Go to post)12-04-2015 @ 17:28 
130kg PR today
» Let the volume do the work (Go to post)12-04-2015 @ 17:22 
Also managed a 60kg one arm barbell snatch today.
» Let the volume do the work (Go to post)12-04-2015 @ 17:20 
Also did today...

Bench:

130kg x 1 - PR

Push Press:

120kg x 1 Easy

Deadlift:

240kg x 1 Lots more there
» Let the volume do the work (Go to post)12-04-2015 @ 17:18 
Week Four

Bench Press: 105kg x 60 reps

Deadlift: 195kg x 60 reps

Push Press: 100kg x 20 reps

Dips: +30kg x 60 reps

Pull Ups: +5kg x 60 reps
» Let the volume do the work (Go to post)06-04-2015 @ 13:09 
I'm going to be repeating weeks 1-3 over the next three weeks with slightly higher weights than the first time around. I feel my body needs a little more of a volume base before I feel confident chasing more PRs.
» Let the volume do the work (Go to post)03-04-2015 @ 18:10 
Made up the missing reps from Week 3 today;

Week Three

Bench Press: 110kg x 25 reps

Deadlift: 210kg x 20 reps

Push Press: 105kg x 20 reps

Dips: +40kg x 20 reps

Pull Ups: +10kg x 20 reps
» Let the volume do the work (Go to post)02-04-2015 @ 23:16 
Week Three

Bench Press: 110kg x 25 reps

Deadlift: 210kg x 15 reps

Push Press: 105kg x 20 reps

Dips: +40kg x 17 reps

Pull Ups: +10kg x 10 reps

I cut a chunk out of my hand with a pair of scissors early in the week, so only managed two decent workouts. I did a lot of one handed clean and presses with a 40kg dumbell, and lots of one arm snatches up to 58kg the other days.

Will try to make up the reps tomorrow, but if I don't get a chance I'll start the next week on Monday.
» Let the volume do the work (Go to post)26-03-2015 @ 21:18 
Post Edited: 26.03.2015 @ 21:23 PM by AaronJ
Strengthstudent, my aim last year was to squat 200kg, I finished off the year with a 205kg high bar squat, and very painful quads and knees. I think I had quad tendonitis in my right knee.

My squat aim this year is to hit 220kg, but I think with six months work at the end of the year I can achieve this.

To that end I'm not going to squat for the first few months of year, to give my quads a rest. This seems to be going well - at the end of last year I needed SBDs with a set of triple ply sleeves on top to even hit depth on a bodyweight squat.

The other day I hit an easy 170kg high bar squat with no knee sleeves, and no warm up at the end of a session. No pain either.
» Let the volume do the work (Go to post)25-03-2015 @ 23:24 
Week Two

Bench Press: 105kg x 40 reps

Deadlift: 200kg x 40 reps

Push Press: 100kg x 48 reps (miscounted)

Dips: +30kg x 40 reps

Pull Ups: +5kg x 40 reps

Lots of triples, doubles and singles. About 90% of the bench reps were paused. Most easy, nothing above an 8/9RPE
» Training facilities in London (Go to post)18-03-2015 @ 14:27 
Middlesex University has a fantastic gym with four platforms, two racks, five eleiko bars and plenty of eleiko bumpers.

£27 a month.

In hendon (North West London).
» Let the volume do the work (Go to post)17-03-2015 @ 20:08 
Just as a note, AMH only suggested I use his progression on bench. Personally I have no doubt it will work over several lifts, and past analysis on my deadlift shows that it actually thrives on this level of volume, however AMH hasn't recommended I use it on any lifts other than bench.
» Let the volume do the work (Go to post)16-03-2015 @ 23:24 
Post Edited: 16.03.2015 @ 23:29 PM by AaronJ
Using AMH's weekly progression over several lifts. Will just be recording on a weekly basis.

Week One

Bench Press: 100kg x 60 reps

Deadlift: 190kg x 60 reps

Push Press: 90kg x 60 reps

Dips: +20kg x 60 reps

Pull Ups: BW x 60 reps

Lots of doubles, triples and fives. About 70% of the bench reps were paused. Everything very easy, nothing above a 7RPE
» Bench Press (Go to post)10-03-2015 @ 22:07 
Thanks Phillipe. I think I have a lot of potential, but I'm very inconsistent and tend to put on fat very easily so shy away from gaining weight. Both things I'm trying to sort out!

Regarding the deadlift, I peaked very badly for the competition, and was nervous that if I pulled slowly I wouldn't even break my opener off the floor, so I kind of overcompensated.

I probably just need someone to shout at me lol.
» Bench Press (Go to post)09-03-2015 @ 18:32 
Cheers buddy. I'll take that on board.

I think most of what you said comes down to time under the bar. Since I started lifting a couple of years ago, I've primarily been concerned with adding weight to the bar, even at the expense of form.

Now I'm trying to consistently hit hundreds of reps with good form to drill the form home.

It's no excuse for the form in the video, but since then I've hit all the weights from the competition (including the final failed deadlift), and more, with much better form.
» Bench Press (Go to post)09-03-2015 @ 10:18 
hifilover said:You lie too flat on the bench, there's no attempt to get an arch built into to your back from the looks of that vid!

You need to change your grip to one that suits your long arms, for me your hands seem too narrow as your elbows are forced out...

You need to wind your elbows in and try and get some bounce off your lats and get the chest/delts into the press more. Your elbows were outwards so you lose power in the press there straight away IMO

You also need to change your butcher and get more weight on you pal Wink

In all seriousness, bench twice a week, 3's, 5's and some good rep sets... Get heavy narrow grip bench in there as well as bar dips and solid heavy tricep work. Work on your OH pressing too and it'll all aid in a much better bench


Thanks!

It's funny you mention taking my grip out - the grip I had in the competition was quite wide compared to what I'm used to. I find I get a lot more power and drive from a closer grip. I typically grip the bar mid-way between the smooth and the rings, so my hands are usually about shoulder width or slightly wider.

Perhaps that's simply because I haven't practiced much with a wider grip.

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