JoshW Posted April 23, 2014 Author Share Posted April 23, 2014 Mutant nail bend pr Did 6 stainless and 1 dull 60D tonight which is building me up to trying the 1/4" stuff and drill rods soon. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 1, 2014 Author Share Posted May 1, 2014 Yesterdays workout: Messed about with some heavy hammer curls and bicep curls getting up to about 50kg bicep curl for 3 reps and then some levering etc. Today: Deadlifts- DO, thumbless etc 110kg 5 reps 130kg 5 reps 150kg 4 reps 160kg 2 reps Timed holds on 150kg with just fingers Bench 70kg 10 reps 75kg 8 reps 80kg 6 reps 85kg 3 reps Havnt touched bench in half a year and im only 15kg below my max, I think as ive kept my shoulder strength up and bending has all contributed. Bending Saturday after ive healed up. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 5, 2014 Author Share Posted May 5, 2014 Did 3 60D DO today just to warm up for more reverse training tomorrow, 5/16(8mm)x6" bolt kinked on Saturday which is a PR by a lot of pounds, around the 300# zone! But will fully reverse it soon and move on to the red nail territory. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 7, 2014 Author Share Posted May 7, 2014 Deadlifts DO thumbless 110kg 5reps 140kg 5 reps 3 sets 150kg time holds Bench press 75kg 9reps 80kg 7reps 85kg 6reps 90kg 3reps 95kg 2reps 105kg ---only just failed on this!!! Hammer curls 22kg dumbells 8reps 24kg dumbells 8reps 2 sets 26kg dumbells 6reps 2 sets 28kg dumbells 5 reps 2 sets 30kg dumbells 4 reps 2 sets Upperbody strength is vastly improving at the moment, want to be benching 110kg soon for reps. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 8, 2014 Author Share Posted May 8, 2014 Reverse bending session one 60D DO for a warm-up then 5/16x6" carriage bolt reverse bend attempts. Tried another same bolt to see if i could get it any further and i got it to 10 degrees so I am quarter of the way there! Left is first attempt from last workout and right is today's attempt Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 12, 2014 Author Share Posted May 12, 2014 Bench press 80kg 7 reps 2 sets 90kg 4 reps 2 sets 95kg 3 reps 1 set 100kg 1 rep 102.5kg 1 rep 105kg 1 rep 110kg - just missed! Hammer curls 22kgx2 9 reps 24kgx2 8 reps 26kgx2 6 reps 28kgx2 6 reps 30kgx2 5 reps 6 sets 32kgx2 4 reps 34kgx2 3 reps 36kgx2 2 reps Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 14, 2014 Author Share Posted May 14, 2014 brought some 60D stock the other day for warm ups and they came in as 5.75" instead of 6" which was odd but oh well. Reversed and DO a 60D for warm up then moved on to a 5/16"x6" bolt tried another one today and got it all the way to 20 degrees!!! Heavy bench and curls tomorrow. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 15, 2014 Author Share Posted May 15, 2014 Bench press- 90kg 2 sets of 6 reps 100kg 2 reps 107.5kg 2 reps 110kg 1 rep 2 sets 115kg 1 rep My shoulders took a lot of the weight I felt on some of these reps but I still managed to bench press it. Hammer curls 30kg dumbells 5 reps 5 sets 32kg dumbells 4 reps 4 sets 34kg dumbells 4 reps 2 sets 36kg dumbells 2 reps 2 sets Focussing on these two lifts at the moment. Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted May 15, 2014 Share Posted May 15, 2014 Have you seen the "so you think you can bench" series on youtube? If not, I really recommend you take a look at it! It helped me immensley. Good luck on getting the 110kg for reps! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 15, 2014 Author Share Posted May 15, 2014 Cant say I have, I will definitely have a look though as I am taking in all the advice I can at the moment. I want to be benching 110kg for reps and to bench 130kg soon, a short term goal I guess Thanks for taking the time to read my log mate! Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted May 15, 2014 Share Posted May 15, 2014 Np! Yeah, I like your log. One of few logs that I read. 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 15, 2014 Author Share Posted May 15, 2014 Good to hear my friend! Hope your current program is working out okay for you Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted May 15, 2014 Share Posted May 15, 2014 Sure does! Hit 85kg on my relatively new RT the other day. 2-3kg increase in 2 weeks of training Aiming for atleast 95kg 1rm within the next 12 weeks! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 15, 2014 Author Share Posted May 15, 2014 Every kilo is a good improvement in the rolling thunder game, sometimes a slow approach is the best! Unfortunately I am someone who usually always makes max attempts but it works best for me 85kg is by no means easy, very impressive!! 10kg increase seems reasonable for 12 weeks work Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 17, 2014 Author Share Posted May 17, 2014 Crossed off a goal on my lists bending a 5/16x6" bolt to 50 degrees today! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 19, 2014 Author Share Posted May 19, 2014 Bench press 95kg 5 reps 100kg 4 reps 110kg 2 reps 2 sets 115kg 1 rep 2 sets 120kg 1 rep Hammer curls 34kg dumbells 5 reps 8 sets 36kg dumbells 4 reps 8 sets 38kg dumbells 2 reps 3 sets Feeling very strong today! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 20, 2014 Author Share Posted May 20, 2014 Was achey today so tried another 5/16"x6" bolt and got it to 50 degrees again but had to fight for it today just coming back from work and fatigue from yesterdays work out. Can consistantly get it now which is good. i am getting 3/8"x6" which is just over 2mm thicker than the above bolt so will see where it takes me! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 24, 2014 Author Share Posted May 24, 2014 Had an off day in the gym yesterday was awful bench 3x3 100kg 110kg 2 reps Hammer curls 34kg dumbells 5 reps 6 sets 36kg dumbells 4 reps 3 sets Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 24, 2014 Author Share Posted May 24, 2014 Two 5/16"x6" reverse bends still feeling like I need to take a break but will try again on Wednesday to see where I am at. My new goal is reverse bending a 3/8"x6" bolt which is the bigger bolt in the picture at the top and will get this within a month hopefully. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 26, 2014 Author Share Posted May 26, 2014 Bench press 100kg 4 rep warm up 110kg 2 reps 115kg 1 rep 120kg 2 reps 125kg 1 rep PR Hammer curls 34kg dumbells 5 reps 3 sets 36kg dumbells 4 reps 3 sets 38kg dumbells 4 reps 6 sets 40kg dumbells 3 reps 3 sets PR 60kg shoulder press warm down 10 reps Full of PRs today! Rest up till mid week then attempt a 3/8"x6" bolt reverse. 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted May 26, 2014 Share Posted May 26, 2014 Congratz! You're in my range in bench now. I cant seem to get past 130kg. Been stuck for 2 years, sadly Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 26, 2014 Author Share Posted May 26, 2014 I've managed to get constant PRs with bench by increasing the warm up by 2.5kg or 5kg each work out and doing bench twice a week so I warmed up with 100kg today next workout I shall warm up with 105kg and then keep increasing the weight each set until you reach your max. This works for me but cheers man was a good workout! Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted May 26, 2014 Share Posted May 26, 2014 I will try it Exactly how do you warm up and workout? I usually go like 10@60kg, 8@7, 5-6@80-90kg and then I go up 100-110 and re the shit outta it for a set or two. But I've tried so many different ways and programs, you wouldnt believe. 130 is still my max!!!!!!!!!!! God damn Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 27, 2014 Author Share Posted May 27, 2014 (edited) My workout on Friday for bench will be 105kg 5 reps warm-up 110kg 3 reps 115kg 2 reps 120kg 2 reps 125kg 1 rep 130kg 1 rep That's the plan atleast and then next workout I will Warm up with 107.5kg and finish with an attempt on 135kg. If you want to give this a go start with 90 kg warm-up finishing on 110kg and keep increasing the warm-up and the max attempt at the end. Hope this helps bro! My first set I always consider my warm up Edited May 27, 2014 by JoshW 1 Quote Link to comment Share on other sites More sharing options...
PeterSweden Posted May 27, 2014 Share Posted May 27, 2014 Im gonna try it son! Thanks Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.