JoshW Posted April 23, 2015 Author Share Posted April 23, 2015 Deadlifts: 110kg x 1 120kg x 2 130kg x 2 140kg x 2 150kg x 2 160kg x 1 170kg x 1 x 2 sets Did a set of front squats on 70kg to warm down, will start these soon I think. Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 25, 2015 Author Share Posted April 25, 2015 Heavy bench singles tonight! Bench: 100kg x 3 warm-up 130kg x 1 140kg x 1 145kg x 1 150kg x 1 x 2 sets 152.5kg x 1 HELL YEAH. This rep took roughly 10 seconds to lock out properly! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 27, 2015 Author Share Posted April 27, 2015 Deadlifts: 100kg x repped out ?? Reps 120kg x 3 130kg x 3 140kg x 3 150kg x 3 160kg x 1 clean rep no hitching. Squats: 60kg x 5 70kg x 5 80kg x 5 90kg x 1 100kg x 1 Legs = jelly. Think rested I'm good for 110kg -120kg but was just testing out squats today as its been years! Finished off with some HG300 TNS singles x 8 Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 28, 2015 Author Share Posted April 28, 2015 https://youtu.be/aGqPqoBSJwU Wrist developer Orange Spring top notches level 16 ^ Fighting through some nagging pains in my right wrist so did some light singles on this level for a few sets. Quote Link to comment Share on other sites More sharing options...
JoshW Posted April 29, 2015 Author Share Posted April 29, 2015 Bench press: 100kg x 5 warm-up 130kg x 1 135kg x 1 140kg x 1 145kg x 1 150kg x 1 155kg x 1 flew up fast!!! 160kg x missed lockout 157.5kg x 1 PB!!! Rare form today, technique seemed to have helped! Used my wrists to guide the bar down more! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 2, 2015 Author Share Posted May 2, 2015 (edited) Wasn't happy with my form today at all. Was using a wider grip so a lot less ROM. Not going to count these as PBs Slingshot Bench press: 100kg x 5 135kg x 1 140kg x 1 145kg x 1 150kg x 1 155kg x 1 160kg x 1 165kg x 1 167.5kg fail The reps touched my chest but it felt like the bar was touching my belly so next time I am going to start light and work my way back up with better form Edited May 2, 2015 by JoshW Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 4, 2015 Author Share Posted May 4, 2015 Deadlifts 100kg x 2 120kg x 2 130kg x 2 140kg x 2 150kg x 2 155kg x 3 160kg x 1 165kg x 1 Finished off with some 70kg OHP 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 5, 2015 Author Share Posted May 5, 2015 Seated barbell curls: 35kg x 6 reps 40kg x 6 45kg x 6 50kg x 4 55kg x 2 60kg x 1 62.5kg x 1 40kg x 10 x 2 sets warm down Stronger biceps needed! Goal is to do 80kg seated curl Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 6, 2015 Author Share Posted May 6, 2015 Bench press: 100kg x 3 - paused reps 110kg x 3 - paused reps 120kg x 3 - paused reps 125kg x 3 - paused reps 130kg x 3 - paused reps 135kg x 3 - paused reps 140kg x 2 145kg x 1 150kg x 1 152.5kg x 1 Tried competition pauses on every single rep saying paused reps on, one second pause after a press command! Felt on form today, bar lowered to the right place and got a very strong single on 152.5kg. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 7, 2015 Author Share Posted May 7, 2015 Seated barbell curls: 40kg x 6 x 3 sets 45kg x 6 50kg x 3 55kg x 3 60kg x 2 PR 60kg x 1 Biceps have gone up to 15" - hell yeah! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 8, 2015 Author Share Posted May 8, 2015 (edited) Deload session: hands positioned the inside of the knurling close to middle of bar Close grip bench press: 100kg x 1 110kg x 1 120kg x 1 130kg x 1 135kg x 1 Edited May 8, 2015 by JoshW Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted May 10, 2015 Share Posted May 10, 2015 (edited) You are on the rise! Stay like that! How wide is your grip at bench? You mentioned it somewhere.. Edited May 10, 2015 by Jüri Sankman Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 10, 2015 Author Share Posted May 10, 2015 Thanks juri! For wide grip bench my pinky goes 2.5" from the outer rings on the bar so on the inside of those rings is best for me. Any further than that and my shoulders feel uncomfortable! Got bench this afternoon to look forward to Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 10, 2015 Author Share Posted May 10, 2015 Triceps still ache from the other day. Resting till Thursday now! Bench press: 100kg x 3 120kg x 1 paused 130kg x 1 paused 135kg x 1 140kg x 1 145kg x 1 150kg x 1 Speed bench: felt like an empty bar.. 60kg x 10 60kg x 10 60kg x 10 Finisher/warmdown: 100kg x 15 Felt really sick after this session, maybe too much volume 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 11, 2015 Author Share Posted May 11, 2015 Smolov bench program for 3 weeks: Bench 105kg x 6reps x 6 sets Starts off light but gets slightly harder throughout the 3 weeks. After I am trying the media bench program I think it is called Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 12, 2015 Author Share Posted May 12, 2015 With no warm did 152.5kg for a double on deadlifts chalkless 15kg strict bicep curls 5 reps each arm swapping over every 5 reps with no rest for about 6 sets #3 choked to parallel singles Working my way open with this one again! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 13, 2015 Author Share Posted May 13, 2015 (edited) 2nd day of smolov bench program: 112.5kg x 5 reps x 7 sets 71% of my max 1 min rest between sets Looking forward to going heavy again on bench in the next few workouts! Edited May 13, 2015 by JoshW Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 14, 2015 Author Share Posted May 14, 2015 Smolov bench day 3: 120kg x 4 reps x 8 sets #3 choked parallel closes in between sets Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 17, 2015 Author Share Posted May 17, 2015 https://m.youtube.com/watch?v=slHaWLy9QS0 #148 Grand master choked close. Grippers going well 1 Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted May 17, 2015 Share Posted May 17, 2015 This is probably going to be a dumb question...however in high school I tried a few choked gripper closes...the hose clamps I was using broke, since then I haven't used them...is there a dimension of hose clamp you use? Sorry for posting this hear but I saw the video (super powerful close by the way) and thought maybe you could help. Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 17, 2015 Author Share Posted May 17, 2015 (edited) Thank you brother. Some brands break very easily, try get a few different brands if you can but try get one that doesn't have holes or patterns on the metal as they are usually weaker. The bigger ones are usually stronger, try get one that's 40-55mm or larger if it's too big then it doesn't matter as you can either cut it down or leave it as it is! In the video mine is about 40-55mm size clamp Think it's diameter size that it opens that they measure the 40-55mm Hope this helps! Edited May 17, 2015 by JoshW 1 Quote Link to comment Share on other sites More sharing options...
GrassMaine89 Posted May 17, 2015 Share Posted May 17, 2015 Awesome thanks man Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 17, 2015 Author Share Posted May 17, 2015 (edited) Smolov bench workout day 4 127.5kg x 10 sets of 3 reps 81% of max Edited May 17, 2015 by JoshW Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 17, 2015 Author Share Posted May 17, 2015 Forgot to add: Barbel bicep curls 60kg x 1 x 6 sets Empty bar curls 20kg x 100reps Empty bar reverse curls 20kg x 50reps Arms now 15.2" left and 15" right! Quote Link to comment Share on other sites More sharing options...
JoshW Posted May 18, 2015 Author Share Posted May 18, 2015 Smolov bench day 5: 110kg x 6 x 6 More GM choked closes Quote Link to comment Share on other sites More sharing options...
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