Re: Let's bench 4 plates
Posted: Wed Oct 09, 2024 7:31 am
Trying to smash the 120kg/264lbs
Trying to smash the 120kg/264lbs
Let's bench 4 plates
Page 32 of 32
Trying to smash the 120kg/264lbs
Re: Let's bench 4 plates
Posted: Thu Oct 10, 2024 10:43 am
Thursday
Different approach today. Change is as good as a rest and all that. Really got into the zone on the tricep work. It was a 10 reps kinda day
Bicep/Tricep Machine work
Bicep work
1p to 5p (25kg/55lbs) so 5 x 10 reps
s/s
Tricep work
1p to 10p (77.5kg/159.5lbs) so 10 x 10 sets (way more sets than normal)
On the last 3 sets I ended up leaning onto the machine to brace myself
Over the knee Reverse Dumbbell Wrist Curls
5kg to 20kg/44lbs so 4 x 10
Different approach today. Change is as good as a rest and all that. Really got into the zone on the tricep work. It was a 10 reps kinda day
Bicep/Tricep Machine work
Bicep work
1p to 5p (25kg/55lbs) so 5 x 10 reps
s/s
Tricep work
1p to 10p (77.5kg/159.5lbs) so 10 x 10 sets (way more sets than normal)
On the last 3 sets I ended up leaning onto the machine to brace myself
Over the knee Reverse Dumbbell Wrist Curls
5kg to 20kg/44lbs so 4 x 10
Re: Let's bench 4 plates
Posted: Fri Oct 11, 2024 2:15 pm
Friday
Early @ Powerhouse cos I was doing podcasts after. Trained with Chris J
Iso Lateral Bench Press
40kg x 8 reps, 60kg x 8 reps and 80kg/176lbs x 8 reps plus a couple with 100kg/220lbs just cos. We also dropped to 20kg/44lbs for 40+ reps for the challenge
Iso Lateral Mid Row
Much higher rep range. Pumped one lat then the next which felt odd lol
40kg x 20, 60kg x 20 and 80kg/176lbs x 15 reps.
Rear Delt Cable Pulls
4p x 12 reps, 5p x 12 reps and 6p x 9 reps
Early @ Powerhouse cos I was doing podcasts after. Trained with Chris J
Iso Lateral Bench Press
40kg x 8 reps, 60kg x 8 reps and 80kg/176lbs x 8 reps plus a couple with 100kg/220lbs just cos. We also dropped to 20kg/44lbs for 40+ reps for the challenge
Iso Lateral Mid Row
Much higher rep range. Pumped one lat then the next which felt odd lol
40kg x 20, 60kg x 20 and 80kg/176lbs x 15 reps.
Rear Delt Cable Pulls
4p x 12 reps, 5p x 12 reps and 6p x 9 reps
Re: Let's bench 4 plates
Posted: Mon Oct 14, 2024 12:35 pm
Monday
Still on the rep scheme. @ Powerhouse. No sign of the wanna be training buddy Paul D (super keen Friday... not so much Monday)
Hatfield Squat
HUGE faff sorting out the pads on the Safety Squat Bar (took 15 minutes). As was the bar sitting on my neck was properly uncomfortable.
Bar x 20 reps, 100kg/220lbs x 14 reps, 170kg/352lbs x 14 reps, 240kg/528lbs x 14 reps
Leg Press
Feet lower down on the footplate than I previously use
120kg x 20 reps, 240kg x 20 reps, 360kg/792lbs x 20 reps
Lying Leg Curls
8p x 12 reps, 15p x 12 reps
Leg Extensions
1/2 stack x 20 reps, stack x 16+4 reps
Still on the rep scheme. @ Powerhouse. No sign of the wanna be training buddy Paul D (super keen Friday... not so much Monday)
Hatfield Squat
HUGE faff sorting out the pads on the Safety Squat Bar (took 15 minutes). As was the bar sitting on my neck was properly uncomfortable.
Bar x 20 reps, 100kg/220lbs x 14 reps, 170kg/352lbs x 14 reps, 240kg/528lbs x 14 reps
Leg Press
Feet lower down on the footplate than I previously use
120kg x 20 reps, 240kg x 20 reps, 360kg/792lbs x 20 reps
Lying Leg Curls
8p x 12 reps, 15p x 12 reps
Leg Extensions
1/2 stack x 20 reps, stack x 16+4 reps
Re: Let's bench 4 plates
Posted: Tue Oct 15, 2024 11:43 am
Tuesday
@ Powerhouse. Still on the 20 rep vibe
Forward - into the machine facing Iso-Press
Per Iso arm - 1 side at a time 12.5kg x 20, 17.5kg x 20, 22.5kg x 20 and 27.5kg/60lbs x 15 reps
Dumbbells Side Laterals
7.5kg/16lbs x 3 x 20 reps
Nice delt pump. I lean forward slightly to keep the tension on the side delt. I also 'tip' the dumbbell forward at the top a little
3-Inch Wrist Roller
85kg x 1, 100kg x 1 and 115kg/253lbs x 1 (up only - skin tear from yesterday opened up so there was a little blood). Up AND down next time
@ Powerhouse. Still on the 20 rep vibe
Forward - into the machine facing Iso-Press
Per Iso arm - 1 side at a time 12.5kg x 20, 17.5kg x 20, 22.5kg x 20 and 27.5kg/60lbs x 15 reps
Dumbbells Side Laterals
7.5kg/16lbs x 3 x 20 reps
Nice delt pump. I lean forward slightly to keep the tension on the side delt. I also 'tip' the dumbbell forward at the top a little
3-Inch Wrist Roller
85kg x 1, 100kg x 1 and 115kg/253lbs x 1 (up only - skin tear from yesterday opened up so there was a little blood). Up AND down next time
Re: Let's bench 4 plates
Posted: Thu Oct 17, 2024 10:47 am
Thursday
Arm day. Left elbow aches
Hammer DB Curls
10kg x 20, 30kg x 20, 40kg x 20 and 50kg/110lbs x 15 reps. Nice burn here
s/s
Tricep Pressdowns - cambered bar as per
3p x 20, 6p x 20, 9p x 20 and 12p (sleeves on) x 15 reps
Standing BB Wrist Curls - Flexors
bar x 20, 40kg x 20, 60kg x 20 and 80kg x 15 reps
Bwt: 325lbs
Arm day. Left elbow aches
Hammer DB Curls
10kg x 20, 30kg x 20, 40kg x 20 and 50kg/110lbs x 15 reps. Nice burn here
s/s
Tricep Pressdowns - cambered bar as per
3p x 20, 6p x 20, 9p x 20 and 12p (sleeves on) x 15 reps
Standing BB Wrist Curls - Flexors
bar x 20, 40kg x 20, 60kg x 20 and 80kg x 15 reps
Bwt: 325lbs