Bench - 70kg 10*6
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Still On The Right Side Of The Grass
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12/10/18
Cycle Two. Week Three. rep/sets
HB Squat - 112.5kg 7*3, 100kg 7*3
Step-Ups - 90lbs 8*3
BSS - 70lbs 8*3
Pendlay Rows - 85kg 10*3
Back Ext - 25kg 10*3
Solid session. Took a bit more time on the top sets 10 minutes or so...whadda ya gonna do?!?!
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12/12/18
Cycle Two Week Three reps/sets
Paused Bench - 90kg *1
T&G Bench - 85kg *6, *5/1, *4/2, 75kg 6*4
Tempo Spoto Bench - 65kg 6*5
Dumbbell Incline Bench - 50lbs 8*3
Dumbbell Press - 45lbs 8*3
Dips - +8kg 8*3
Tri Pulldowns - 40kg 8*3
Better Bench day: More reps on the top sets and better speed.
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12/13/18
Cycle Two Week Three reps/sets
Deadlift - 190kg *3, 170kg 6*3
Paused Deadlifts - 160kg 2*8
Bench - 75kg 6*3
Kroc Rows - 80lbs 10*4
Missed the top set badly, was supposed to have been for 6.
That said, I'm not running around with my hair on fire. I was tired coming into the session, as well as too in my head about the top set. We'll come back and get it next week.
Those Paused Deads were a handful.
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Originally posted by codgerus maximus View PostStill an impressive amount of pulling volume and a very challenging top set.
I got too caught up in hitting the top set as it would have been a huge PR, belted or beltless (as was the case).
185kg moved so easily last week that I have cause for concern.
I get ahead of myself every once in a while...well, more often than not - but I'm working on controlling my mental prep.
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12/19/18
Cycle Two Week Four reps/sets
Paused Bench - 90kg *1
T&G Bench - 85kg 6*3, 77.5kg 6*5
Tempo Spoto Bench - 67.5kg 6*5
Dumbbell Incline Bench - 50lbs 8*3
Dumbbell Press - 45lbs 8*3
Tri Pulldowns - 42.5kg 10*3
Finally, a good Bench session. Tweaked the warm-up process, and it paid immediate dividends.
Squat and Bench goals accomplished for this cycle. Let's get the Deads tomorrow!
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12/20/18
Cycle Two Week Four reps/sets
Deadlift (beltless) - 190kg *6 PR, 170kg 6*3
Paused Deadlifts - 160kg 2*8
Bench - 75kg 6*3 on three minutes rest!
Got Em!
Big day, big week, extremely excited about the training this cycle.
Those new requirements for Raw Natls are doable!
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12/22/18
Cycle Two Week Four reps/sets
SBD Saturday
T&G Bench - 75kg 10*6
SSB - 95kg 8*4
Block Pulls - 155kg 6*5
I'm officially tired...
By the time I got to the Block Pull, I was shot. And that's why they got done at 155kg...
De-Load during Christmas week - YAY!
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12/27/18
De-Load Week reps/sets
Bench - 95kg *1, 100kg*X, 90kg 1*4
Dips - bw 15*3
Tri Pulldowns - 20kg 20*3
LTE - 30kg 15*3
Green Band Tri Extensions - 20*3
Hammer Curls - 35lbs 25*3
Coach had me work up to a smooth single at 95kg. Things moved well enough, he thought a run at 100kg was reasonable. Got stuck about 6 inches of the chest...the normal sticking point for me. Nice thing was that the weight felt OK in my hands and I was in control of the bar on the descent.
After that he said: "burn up the triceps"...and so I did!
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