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Joshw's Training Log


JoshW

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Mutant nail bend pr

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Did 6 stainless and 1 dull 60D tonight which is building me up to trying the 1/4" stuff and drill rods soon.

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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.

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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.

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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.

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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!

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Left is first attempt from last workout and right is today's attempt

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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

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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!!!

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Heavy bench and curls tomorrow.

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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.

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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!

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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 :grin:

Thanks for taking the time to read my log mate!

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Np!

Yeah, I like your log.

One of few logs that I read. :)

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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!

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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

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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!

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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.

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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!

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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

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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.

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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.

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Congratz!

You're in my range in bench now.

I cant seem to get past 130kg.

Been stuck for 2 years, sadly

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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!

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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

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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 by JoshW
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Im gonna try it son!

Thanks

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