Thursday
Different approach to arms today. This helps when you come off cycle to not do the head in. I will, at some point, cycle back up to the heavier weights
Alternate Dumbbell Curls
*First 3 sets seated
*10kg@ x 12, *17.5kg@ x 12, *22.5kg@ x 8, 25kg x 8 and 27.5kg x 8
s/s
Tricep Pressdowns on Lat Pulldown Machine
1st set on MA mach while I waited for the pulldown. Then 10p x 12, 15p x 8 and then 17p (poss PB?) x 8
Standing BB Wrist Curls
bar x 12, 30kg x 12, 40kg x 12, 50kg x 12 and 60kg x 8
Bwt: 333lbs
Let's bench 4 plates
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Re: Let's bench 4 plates
Friday
Trained with Chris (to 70kg) and Ken (5 sets of 3 x 112.5kg). I was seeing where I am now (post the 195kg effort last week) with a view to seeing where I'd start from on the next training cycle. I also road tested elbow wraps. I ended up on a much bigger number (post cycle) than expected. My right shoulder does feel sore (during and after)
Close Grip Bench Press
to 120kg x 1, 145kg x 3, 150kg x 3, 155kg (mis-load by the guys), 160kg x3 and 165kg x 3. Felt good(ish) so 170kg x 1, 175kg x 1, 180kg x 1 and stopped at 185kg x 1 (not supposed to be able to do this at this point)
s/s
LPD/Low Cable Row
(LPD only cos I was waiting for the other machine)
LPD 1/2 stack x 12 reps LCR 1/2 stack x 12, stack x 12 reps
Bwt: nearly 334lbs
Trained with Chris (to 70kg) and Ken (5 sets of 3 x 112.5kg). I was seeing where I am now (post the 195kg effort last week) with a view to seeing where I'd start from on the next training cycle. I also road tested elbow wraps. I ended up on a much bigger number (post cycle) than expected. My right shoulder does feel sore (during and after)
Close Grip Bench Press
to 120kg x 1, 145kg x 3, 150kg x 3, 155kg (mis-load by the guys), 160kg x3 and 165kg x 3. Felt good(ish) so 170kg x 1, 175kg x 1, 180kg x 1 and stopped at 185kg x 1 (not supposed to be able to do this at this point)
s/s
LPD/Low Cable Row
(LPD only cos I was waiting for the other machine)
LPD 1/2 stack x 12 reps LCR 1/2 stack x 12, stack x 12 reps
Bwt: nearly 334lbs
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
So I'm gonna do an 16 week prog (ending approx at the end of February)and try for the 200kg/440lbs again. Go back through this log I saw what I was doing on September 9th which was 140kg for 3 x 7 sets. That seems a bit much set wise so I'll stick to the following:
Wk1: 145kg 5 x 3
Wk2: 147.5kg 5 x 3
Wk3: 150kg 5 x 3
Wk4: 152.5kg 5 x 3
Wk5: 155kg 5 x 3
Wk6: 157.5kg x 5 x 3
Wk7: 160kg 5 x 3
Wk8: 162.5kg x 5 x 3
At this point, baring in mind I did 5 heavy sets today to 165kg x 3, I'll review the sets and reps. My last 1-2 sessions (Wk15 or so) will be 4 x 1 x 190kg
Wk1: 145kg 5 x 3
Wk2: 147.5kg 5 x 3
Wk3: 150kg 5 x 3
Wk4: 152.5kg 5 x 3
Wk5: 155kg 5 x 3
Wk6: 157.5kg x 5 x 3
Wk7: 160kg 5 x 3
Wk8: 162.5kg x 5 x 3
At this point, baring in mind I did 5 heavy sets today to 165kg x 3, I'll review the sets and reps. My last 1-2 sessions (Wk15 or so) will be 4 x 1 x 190kg
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Monday
Had a big Power Squat Machine number in my head so...
Power Squat Machine
205kg x 8, 405kg x 6, 605kg x 4
![Image](https://www.evolutionary.org/forums/attachments/605kg-power-squat-jpg.17490/)
Leg Press
232kg x 8, 432kg x 8 and 732kg x 4 (hard lol - quads lighting up)
Lying Leg Curls
hams felt it again
4p x 8, 6p x 8
Leg Extensions
1/2 stack x 8, stack +18.75kg x 4
Bwt: 332lbs
Had a big Power Squat Machine number in my head so...
Power Squat Machine
205kg x 8, 405kg x 6, 605kg x 4
Leg Press
232kg x 8, 432kg x 8 and 732kg x 4 (hard lol - quads lighting up)
Lying Leg Curls
hams felt it again
4p x 8, 6p x 8
Leg Extensions
1/2 stack x 8, stack +18.75kg x 4
Bwt: 332lbs
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Tuesday
Seated Press
to 105kg x 4 reps (retrying Cerebus triple ply sleeves)
Saxon Bar Work
to 105kg/231lbs x 5 x 2 (all bar one set were hands off between reps)
Bwt: 332lbs
Seated Press
to 105kg x 4 reps (retrying Cerebus triple ply sleeves)
Saxon Bar Work
to 105kg/231lbs x 5 x 2 (all bar one set were hands off between reps)
Bwt: 332lbs
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Thursday
Lots to do today (family stuff, shopping and podcast right after everything else) so... also hit up two gym buddies (one for grip and the other on the power squat /squat thrust machine). Week 2 of my alternate arm workout. About 1hr total
Alt Dumbbell Curls (all standing today)
10kg @ x 15 reps, 25kg x 9 reps, 27.5kg x 9 reps
s/s
TPD on LPD
7p x 15 reps, 13p x 8 reps and 17p (eqv to 102kg/224+lbs) x 8 reps (tough)
Standing Barbell Wrist Curl (a la Shaun Clarida)
20kg bar x 20 reps, 30kg/66lbs x 12 reps, 45kg/99lbs x 12 reps, 60kg/132lbs x 12 reps so added an extra set 65kg/143lbs x 8 reps
Bar is held in front with me bent over a little (stops the bar touching the body) and curled back to contraction
Bwt: finally started to drop a little @ 329lbs
Lots to do today (family stuff, shopping and podcast right after everything else) so... also hit up two gym buddies (one for grip and the other on the power squat /squat thrust machine). Week 2 of my alternate arm workout. About 1hr total
Alt Dumbbell Curls (all standing today)
10kg @ x 15 reps, 25kg x 9 reps, 27.5kg x 9 reps
s/s
TPD on LPD
7p x 15 reps, 13p x 8 reps and 17p (eqv to 102kg/224+lbs) x 8 reps (tough)
Standing Barbell Wrist Curl (a la Shaun Clarida)
20kg bar x 20 reps, 30kg/66lbs x 12 reps, 45kg/99lbs x 12 reps, 60kg/132lbs x 12 reps so added an extra set 65kg/143lbs x 8 reps
Bar is held in front with me bent over a little (stops the bar touching the body) and curled back to contraction
Bwt: finally started to drop a little @ 329lbs
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Looks like you need to modify the foot plate on the power squat. Not wide enough for you.
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- Joined: Thu Mar 02, 2023 11:56 am
Re: Let's bench 4 plates
Friday
@Powerhouse with Chris and Ken. Solid 1 hour bench session
Close Grip Bench Press
to 145kg/319lbs x 4 x 3 and 1 x 8 (nice) reps d/s to 60kg/132lbs x 30 reps
s/s
Lat Pulldowns
to 20p (eqv to 120kg) x 15 reps
Bwt: 327lbs (feel better at this bwt already)
@Powerhouse with Chris and Ken. Solid 1 hour bench session
Close Grip Bench Press
to 145kg/319lbs x 4 x 3 and 1 x 8 (nice) reps d/s to 60kg/132lbs x 30 reps
s/s
Lat Pulldowns
to 20p (eqv to 120kg) x 15 reps
Bwt: 327lbs (feel better at this bwt already)
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Monday
Bit of a faff with Kirk D as when he want for a PB we couldn't rerack it after and the poor sod had to wriggle out from under 360kg lol
Lever Squat
Decide yesterday to go balls out. Worked to a single with 380kg/836lbs
![Image](https://www.evolutionary.org/forums/attachments/380kg-l-squat-jpg.17714/)
Iso Leg Press
to old PB of 160kg x 8 reps @
Lying Leg Curls
to 7p x 8 reps
Leg Extensions
to stack +18.75kg x 5 reps
Bwt: 330lbs
Bit of a faff with Kirk D as when he want for a PB we couldn't rerack it after and the poor sod had to wriggle out from under 360kg lol
Lever Squat
Decide yesterday to go balls out. Worked to a single with 380kg/836lbs
Iso Leg Press
to old PB of 160kg x 8 reps @
Lying Leg Curls
to 7p x 8 reps
Leg Extensions
to stack +18.75kg x 5 reps
Bwt: 330lbs
PSL Tried, Tested, Trusted.
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Re: Let's bench 4 plates
Tuesday
Seated BB Press
to 105kg x 5 reps
Saxon Bar Work
to 105kg x 2 h/off reps, 3 h/off reps, 3 h/off reps then 2 x 3 hands on non/stop reps
I'll either do 5 x 3 next week or up the weight a little. PB again in 2 weeks or so (117.5kg target)
Bwt: 328+lbs
Seated BB Press
to 105kg x 5 reps
Saxon Bar Work
to 105kg x 2 h/off reps, 3 h/off reps, 3 h/off reps then 2 x 3 hands on non/stop reps
I'll either do 5 x 3 next week or up the weight a little. PB again in 2 weeks or so (117.5kg target)
Bwt: 328+lbs
PSL Tried, Tested, Trusted.
![Image](https://www.evolutionary.org/forums/images/banners/napsgear_150x150.jpg)
UGFreak Crypto Deal
Umbrella Labs - No1 for Sarms
Get your N2BM supps HERE
![Image](https://www.evolutionary.org/forums/images/banners/napsgear_150x150.jpg)
UGFreak Crypto Deal
Umbrella Labs - No1 for Sarms
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