Thank’s Raven I have a love hate relationship with the bench so I’m just pleased to have improved it.
That said here’s todays workout:
All weights in kilo’s
Work sets only
Bench
65kgs 6x3 ( this was tougher than I thought it would be )
Pull ups/ chins
( body weight only ) 10 10 10
Squats 100kgs 1x9 1x6 ( I was hoping for 10 reps but these were tough as I have only been doing low rep squats of late )
Once again my goal on this cycle is to get my bench up to 80kgs as this is my goal for this year.
phew it took me about 5 attempts to get my workout report on to the site I don’t know if anyone else is experiencing any difficulties ?
Congrats on the bench PR Tred!
And yea, sometimes this site is weird and your post will disappear.
[quote]MightyMouse17 wrote:
Congrats on the bench PR Tred!
And yea, sometimes this site is weird and your post will disappear. [/quote]
Thanks Mighty its been a long time coming but as you can imagine I was really pleased.
All weights in kilo’s
Weighed 64.1kgs ( I’ve been trying to gain back the weight I lost and looking at my weight I think I succeeded lol )
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
High pulls
46kgs 3x5 ( tried snatch grip high pulls but not sure if my grip was wide enough )
Power Shrugs
66kgs 1x10 86kgs 1x6 76kgs 1x6
BB Curls 30kgs 2x6
For this cycle I thought I might have a rest from deadlifting and work on my traps although I must admit I missed deadlifting tonight )
All weights in kilo’s
Work sets only
Bench
65kgs 6x4 ( once more these felt much harder than I expected )
Chin ups ( various grips) 10 7 10 5
Squats
100kg 1x8 1x6 ( once again these were harder than I expected although it may have been due to working in with someone else and not resting long enough between sets )
High pulls
50kgs 3x5
All weights in kilo’s
Weighed 64.3kgs
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
High pulls
56kgs 4x6 ( snatch grip )
Power Shrugs
84kgs 1x8 80kgs 1x8 1x6 ( I did these from the hang however I’ve decided to stick with high pulls as the power shrugs cause me to much strain on my lower back and as I’m no spring chicken my lower back has to come first lol
BB Curls 30kgs 2x7 1x5
Not a bad work out but I’m starting to miss my deadlifts …still its only for one cycle.
All weights in kilo’s
Work sets only
Bench
65kgs 6x5 ( all reps touch and go with 5 minute rests between sets )
T Bar rows
35kgs 3x6 ( I may use a little less weight next time to allow me to pause at the top of the rep )
Squats
90kgs 4x6
For squats I thought I would try and incorporate Prilepin’s chart so I used around 73% of my 1 rep max for squats although I still won’t be pushing these to hard as my focus is an 80kg bench for 1 rep.
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( I used a shorter rest period with these today and what should have been a comfortable workout became quite hard )
Pull Ups ( various grips ) 4x8
High pulls
58kgs 3x6 ( snatch grip )
BB Curls 30kgs 2x7 1x5
All weights in kilo’s
Weighted 64.4kgs
Work sets only
Bench
65kgs 5x6 1x5 ( I was supposed to do 6x6 but failed to get the last rep on the last set, overall I was pleased as I was taking 4 minutes between sets until the last couple )
T Bar rows
32.5kgs 1x8 2x6 ( all done with a pause at the top )
Squats
95kgs 5x5 ( squats felt good considering I was tired after the benching )
DB Shrugs
22kgs 1x12 1x10 1x8 1x6 ( all done with a pause at the top )
A strange one today for me ie my bench felt quite strong hence me deciding on the shorter rest periods so I was surprised when I missed the last rep which is always in the same place which is about half way up but on the whole I was pleased with the session…now comes the hard part of adding weight.
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all done with a pause and used 90 seconds rest between sets )
Pull ups ( various grips)
4x8 ( for some reason these felt hard tonight which is unusual )
High Pulls ( snatch grip )
60kgs 4x6
BB Curls 30kgs 3x7 1x5 ( 60 seconds between sets )
Overall not a bad work out but for some reason I struggled with my pull ups / chins tonight .
All weights in kilo’s
Work sets only
Bench
67.5kgs 3x4 + 1 2x3 + 1 + 1 ( I was supposed to do 5x5 today but on completion of the early sets when I had done the 4th rep I knew I didn’t have another rep so I racked the weight and took 5 - 6 breaths then did another rep, with the last couple of sets I could only manage 3 reps plus 2 paused reps )
T Bar rows
32.5kgs 4x6 ( all done with a pause at the top )
Squats
105kgs 4x4
DB Shrugs
22kgs 1x12 1x10 1x8 1x6 ( all done with a pause at the top )
As you can imagine I’m really disappointed with my bench today as I failed to make the required reps its looking as though I’m not going to make my 80kg goal at the end of this cycle, I probably should have had a de-load week before starting this cycle so what i’ll do is just cut back to my main exercises and see if that helps.
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all done with a pause and used 90 seconds rest between sets )
Band pull aparts 6x15 ( done between bench sets )
High Pulls ( snatch grip )
62kgs 4x5
BB Curls 30kgs 3x7 1x5 ( 60 seconds between sets )
All weights in kilo’s
Work sets only
Bench
70kgs 1x4 2x3 1 1x2 1 1 ( I was supposed to do 4x4 today but on completion of the early sets when I had done the 3th rep I knew I didn’t have another rep so I racked the weight and took 5 - 6 breaths then did another rep, with the last set I could only manage 2 reps plus 2 paused reps )
T Bar rows
32.5kgs 2x8 1x5 ( all done with a pause at the top )
Squats
110kgs 3x3
Not the best work out in terms of the bench but a little better than last week.
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all done with a pause and used 90 seconds rest between sets )
Band pull aparts 6x15 ( done between bench sets )
High Pulls ( snatch grip )
64kgs 5x3
BB Curls 30kgs 4x7 ( 60 seconds between sets )
All weights in kilo’s
Work sets only
Bench
72.5kgs 1x3 1x2 ( maybe) 1x3 followed by 80kgs x 3 negatives. ( once again I chose the wrong person to spot me grrrr I did the first set by myself and the last rep was a bit tough , got a spot for the 2nd set and he just couldn’t keep his hands off the bar so I racked it after the 2nd rep…needless to say I did the 3rd set without a spot )
T Bar rows
32.5kgs 3x8 ( all done with a pause at the top )
Squats
115kgs 3x3
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all done with a pause and used 90 seconds rest between sets )
Bent Over Laterals 8kgs 5x10 ( done between bench sets )
Chin ups ( Neutral grip ) 3x8
High Pulls ( snatch grip )
65kgs 5x3
BB Curls 32kgs 2x7 1x4 ( 60 seconds between sets )
Finished with a few sets of standing triceps extensions 10kgs 1x10 20kgs 1x6 14kgs 1x10 10kgs 1x10
All weights in kilo’s
Weighed 64.6kgs
Work sets only
Bench
77.5kgs 1x2 1x1 ( Went for 2nd rep but failed just over half way up) 1x3 followed by 85kgs x 4 negatives.
T Bar rows
35kgs 3x6 ( all done with a pause at the top )
Squats
120kgs 1x3 1x1 ( Paused squats ) 70kgs 1x10
Overall I’m happy with todays work out and think the 80kgs for 1 rep is possible which is the goal I set myself at the beginning of the year.
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all done with a pause and used 90 seconds rest between sets )
Bent Over Laterals 8kgs 5x10 ( done between bench sets )
Chin ups ( 1 set Pronated grip followed by Neutral grip ) 3x8
High Pulls ( snatch grip ) oops should have been 66kgs
65kgs 5x3
BB Curls 32kgs 2x7 1x5 ( 60 seconds between sets )
Finished with a few sets of standing triceps extensions 10kgs 1x10 20kgs 1x7 16kgs 1x9 10kgs 1x10
When using the pronated grip for my first set of pull ups my elbow was twinging so I think i’ll stick with the neutral grip for a while.