[quote]Tmmmey wrote:
n3wb wrote:
mmmmm i love sausage
EDIT: my weak faget ass brother got on here…
Haha.
I’d consider him kind if I were you, he could’ve done far worse things.
[/quote]
True
Bench
Bar x 60
2x15 rotator cuff work
Pause benchin
130 x 1
130 x 1
220 x 1
220 x 1
330 x 1 PR
330 x 1 PR
330 x 1 PR
330 x 1 PR
Low pin = bar touching but not resting on chest.
230 x 3
235 x 3
250 x 3
mid low-mid pin presses 2-3" off chest
230 x 6
250 x 5
260 x 3
270 x 3
high pin press 3-4" movement
250 x 10
280 x 10
350 x 7
2x20 different kind of rotator cuff work.
Hit 4 1rm Pause bench Pr’s and put 10lbs on allof my reps.
Prety damn good workout.
I uploaded a video from a cell phone of 1 of the 330 pauses.
Not pauseing as long as I would have liked but its good enough I guess.
The weights are 3 45’s and a 10 on either side. It would be 335 but I aaaaaaalways have to weigh the damn bar…
Benched even tho I should have taken a couple days off.
Pause benching
130 x 2
130x2
220x2
220x1
335x1
335x1
335x0 arg
335x0 shit it was so close. You know when you get it up high enough that you actualy hold it at one spot for a couple seconds… YEAH!
Low pin presses touching chest but no leg drive or anything.
240x3
245x3
260x2 PRish
1 up from low pin presses
240x5 missed 6 shit
Raised it up 1 notch to my sticking point.
220 x5
240x5
220x8
220x5
220x7
Done…
Im disapointed in missing 335 but its ok I knew I needed time off and maybe to change things up.
[quote]n3wb wrote:
Benched even tho I should have taken a couple days off.
Pause benching
130 x 2
130x2
220x2
220x1
335x1
335x1
335x0 arg
335x0 shit it was so close. You know when you get it up high enough that you actualy hold it at one spot for a couple seconds… YEAH!
Low pin presses touching chest but no leg drive or anything.
240x3
245x3
260x2 PRish
1 up from low pin presses
240x5 missed 6 shit
Raised it up 1 notch to my sticking point.
220 x5
240x5
220x8
220x5
220x7
Done…
Im disapointed in missing 335 but its ok I knew I needed time off and maybe to change things up.
[/quote]
nice bench pr dude. 335 is pretty damn badass if you ask me.
[quote]kkeane wrote:
n3wb wrote:
Benched even tho I should have taken a couple days off.
Pause benching
130 x 2
130x2
220x2
220x1
335x1
335x1
335x0 arg
335x0 shit it was so close. You know when you get it up high enough that you actualy hold it at one spot for a couple seconds… YEAH!
Low pin presses touching chest but no leg drive or anything.
240x3
245x3
260x2 PRish
1 up from low pin presses
240x5 missed 6 shit
Raised it up 1 notch to my sticking point.
220 x5
240x5
220x8
220x5
220x7
Done…
Im disapointed in missing 335 but its ok I knew I needed time off and maybe to change things up.
nice bench pr dude. 335 is pretty damn badass if you ask me.
[/quote]
Yeah I set my standards so high when I hit a other wise good max I dont care so mcuh. Im going for 360 by the end of summer so maybe I will be excited/happy with that.
The thing about powerlifting is satisfaction never lasts because you know you can always improve so its never enough.
rack deadlifts position 5
220x5
310x5
430x3
495x3
550x20
550x19 I couldnt fully lockout 20
Thats all for now.
great benching!
how much is the ROM on position 5?
[quote]redsox348984 wrote:
great benching!
how much is the ROM on position 5?[/quote]
Thanks, not much rom at all only like 4" But Im gonna lower it a pin every week or three.
workouts???