[quote]Adam-F wrote:
muhahahahha snook it in there mate…
Week 2; day 2
foam roll
Bench:
95kg x 4 @ 7
105 x 4 @ 8
110kg x 4 @ 8
110kg x 4 @ 8.5
110kg x 4 @ 9
CGBP: fat gripz
90kg x 4 @ 7.5
100kg x 4 @ 8.5
100kg x 4 @ 9.5
90kg x 4 @ 8.5 (x2)
Standing MP:
60kg x 7 @ 7.5
65kg x 7 @ 10
60kg x 7 @ 9.5
Chins:
BW x 8 (x7)
Comments
Depressing session - on one hand, the bench felt great - pretty pleased with the 110s - but on the other, not having a spotter ruined it. The way the bench is set, I have to press the weight out and lose my set-up as a result. Meh.
Did the MP standing too as getting in/ out of the rack seated was too much of a ball ache. Strength is there though.[/quote]
The lack of spotters when benching winds me up more than anything else when I’m training. At our place, we bench on Wednesdays, mainly because that is supposed to be the day that everyone is most likely to be there, but the amount of times recently when my training partners have had other commitments on bench day is seriously annoying! Not so much the need to have them catch a weight - we have a power rack - it is, as you say, a ball ache to press the weight out of the J-hooks with no hand-off.
[quote]Element_26 wrote:
The lack of spotters when benching winds me up more than anything else when I’m training. At our place, we bench on Wednesdays, mainly because that is supposed to be the day that everyone is most likely to be there, but the amount of times recently when my training partners have had other commitments on bench day is seriously annoying! Not so much the need to have them catch a weight - we have a power rack - it is, as you say, a ball ache to press the weight out of the J-hooks with no hand-off.[/quote]
deficit pull: 3-4", beltless
150kg x 3 @ 6
170kg x 3 @ 7 straps on
180kg x 3 @ 8
190kg x 3 @ 8.5
195kg x 3 @ 9.5
Box squat:
70kg x 3 (x2)
90kg x 3 (x3)
100kg x 3 (x3) @ 7s
GMs: DL stance
70kg x 7 @ 7
80kg x 7 @ 8
90kg x 7 @ 9
core work
comments
Great pulling today - pulled the first sets with my weaker grip to work things differently. Top set of 195 was tough, but not an absolute grinder - pleased with the efforts.
Squats were ok on the knee, just worked on keeping a vertical shin throughout and initiating the eccentric correctly…finished with core work.
Bench:
110kg x 3 @ 7.5
120kg x 3 @ 8
120kg x 3 @ 8/8.5
120kg x 3 @ 9
CGBP: fat gripz
100kg x 3 @ 7.5
105kg x 3 @ 8
105kg x 3 @ 8
110kg x 3 @ 9/9.5
MP: standing
50kg x 7 @ 8
60kg x 7 @ 8
60kg x 7 @ 9
62.5kg x 7 @ 10
Chins:
BW x 10 (x6)
Comments:
Great session tonight! the 120s were massive PRs, haven’t ever done anything over a double for one set on that weight before…next week will go for a set at 125…same for the CGBP…
Deficit pull: 4" - beltless
160kg x 3 @ 7
180kg x 3 @ 7.5/8
200kg x 3 @ 9.5 PR
170kg x 3 @ 8
175kg x 3 @ 9
KB Swings:
40kg x 10 (x4)
GMs: DL Stance - beltless
70kg x 7 @ 7
85kg x 7 @ 8
100kg x 7 @ 9 <~~ core failing
Decent sesh all things considered - missed yesterdays training due to being a bit ill…probably expected a little too much today. Made larger jumps on most movements because things felt ok, but probably over estimated myself haha oh well!
Away at uni again for half of next week, so rather than start a new block, I am just going to repeat last weeks until Tuesday then rest weds-sat.
Hey Adam, good to see training is going well, I’m back down in Wales now, can’t be arsed to keep doing my log on here, I just get distracted! When’s your next planned comp?
To the Canadian who posted- I met Paul Gidney at the Commonwealth Champs, he and all the Canadians were a great bunch of guys and really got stuck in. Such a great competition.
training is going very well at the minute - well, everything except the squat, but that’ll follow soon enough! Didn’t realise you were back in the valleys, how come?
I missed the west mids comp, but I am going to try and get fit for either the N.West regional in May or the N.Mids in July to try and qualify for the Unequipped Brits in Sept!
usual warm up - plus lots of band work, hips and shoulders
Bench:
110kg x 3 @ 7.5
120kg x 3 @ 8
120kg x 3 @ 8.5
120kg x 3 @ 8 best set
120kg x 3 @ 9
CGBP: fat gripz
90kg x 3 @ 7
100kg x 3 @ 8
110kg x 3 @ 9.5
100kg x 3 @ 8
100kg x 3 @ 9
MP: standing
60kg x 7 @ 8
70kg x 7 @ 10
60kg x 7 @ 9
Lat work
Good benching this lunchtime - was alone, so no spotters available…plus was at my commercial gym, so not ideal. They dont have 2.5kg plates either, hence the work around similar weights, would have gone for 125 but not to be!
Progress was there though, set-up was a bit hit and miss but is improving!
[quote]RTJenforcer wrote:
To the Canadian who posted- I met Paul Gidney at the Commonwealth Champs, he and all the Canadians were a great bunch of guys and really got stuck in. Such a great competition.[/quote]
Ah sweet, I haven’t met him yet, but he’s hosting the meet I’ll be doing in May
I answered a question of yours in Aqua’s log, but I’ll be following a fellow RTS trainee. I’ve had tons of success with is. Put 100lb on my total in the last 12 weeks and trying for another 50 before my meet in April. Anyways good luck and I’ll be following.
[quote]chazdaman wrote:
I answered a question of yours in Aqua’s log, but I’ll be following a fellow RTS trainee. I’ve had tons of success with is. Put 100lb on my total in the last 12 weeks and trying for another 50 before my meet in April. Anyways good luck and I’ll be following.[/quote]
Hi Chaz
Sounds like a massive success for you, congratualtions - fingers crossed for myself! haha
I have only just started using the RTS type set-up, I put it together with Novaeer from these boards…its just basic for now, stopping once I hit the desired RPE for the movement. Once I am a bit more comfortable with the RPEs etc I will progress to the fatigue stops…