EZ bar curls 50kg x 25, 18, 17
Tricep overhead extensions 33kg x 4 x 25
10kg goblet squats x 4 x 50 + 150 bw squats
17kg chest press x 100 >> Lat pull downs x 100 >> row x 100 >> 10kg squat thruster x 100.
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Bench press 132kg x 14
assisted chins (purple + black band) x 14, (purple) 4, 3.
OHP 82kg x 15
DB Bench rows: 52kg x 30, 56kg x 20
EZ bar curls 55kg x 14, 10, 50kg x 20
Tricep band exts 3 x 20+
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I think I am more impressed with this than the really high rep bench stuff. I can do about 5 with that weight. Overhead stuff goes from easy to brutal really fast (I think this has to do with the delts being a lot of fast twitch fibers vs other muscles).
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I agree with the above, crazy OHP strength.
And the OHP doesn’t involve many muscles - mostly only the relatively small delts and triceps.
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I can probably bang out 25ish reps at 225 on bench. Perhaps 30 (bench is my best lift). So I am repping over half the reps of what Mr. Gorilla can do, but only a third on the OHP. Based on comparison to me, he is better at the OHP.
Just a bit of incline makes it pretty hard. I did 4x6 yesterday on incline with 110 kg, and it was hard AF towards the end. Those reps / weight would be a joke on the flat bench.
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The OHP used to be my best lift quite a while back, I’m not quite back to full OHP strength fro where I was a while ago, but I’m getting very close.
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Bench press 130kg x 14, 127kg x 15
Purple band assisted chins 5, 4, 4
Squats 102kg x 20 + Goblet squat 15kg x 150
10kg single leg glute bridges x 25 + lots after double leg
Dragged car tyre around park for 12 minutes, 1.07 kilometres
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OHP 82kg x 18
Bench Press 112kg x 37
DB Bench rows 62kg x 2 x 12
Purple band assisted chins 3 x 5
12kg squat thruster x 80 >>> Inverted rows x 50 >> Push-ups x 50 >> Band assisted chins x 27…twas vicious!!!
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Squats 103kg x 20 + 12kg goblet squat x 200
Push up plank x 80 seconds + Hanging leg raises x 30
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Bench press 132kg x 14, 122kg x 25
Purple band chins 3 x 5
62kg DB Bench rows x 12, 56kg x 15
Tricep overhead extensions 38kg x 18, 35 x 20
EZ bar curls 50kg x 25
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Squats 97kg x 25, 37kg x 200
One legged glute bridges x 25
Push up plank 85 seconds
22kg cable walks back and forth 250 rounds each way
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Bench press 97kg x 63
Purple band chins x 5, purple + black x 18
OHP 87kg x 9
DB Bench rows 62kg x 14, 56kg x 23
Tricep overhead extensions 35kg x 2 x 25
35kg reverse curl x 20, regular curl x 60
5kg reverse flys x 100
OHP 87kg x 9
Band assisted chins: purple 6, 6, purple + black 20
DB Bench rows 62kg x 18,15
Bench press 127kg x 9
Tricep overhead extensions 40kg x 20, 37.5kg x 20, curls x 2 x 50 same weight
Squats 107kg x 10, 12, 97kg x 22, 57kg x 120
Good mornings 37kg x 3 x 20
Push up plank hold x 90 seconds
Glute bridges x lots of
32kg cable walks x 200 backwards and forwards
Super light weight work-out!!!
OHP 37kg x 70, 60, 50
Band tricep extension x 50 >>> Band flys x 50 >> 5kg squat thruster x 100 x 3 rounds 2 mins rest in between.
Another lightweight work-out
Purple + black banded chins x 15>>> Inverted rows x 40 >> Banded curls x 30 >> Face pulls x 20 x 3 rounds
20kg plate high pulls x 50 >> face pulls x 20 >> Banded curls x lots of
Finished with about 15 minutes of cable walks (22kg)