Where Strength and Size are the only goals

Posts tagged “bench

Friday 29th August 2014

Bench (speed)

Bench 110kg x2x2x2x2x2 (30-60s rest)

Close Grip Bench 100kg x5x5x4 (30-60s)

Pause Bench (1″) 100kg x6x6 (30-60s)

Pulldowns (10) x12, (9) x11, (8) x10, (7) x10 (superset with Lat Raise) (90s)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with Pulldowns) 

Chins x7x7x6 (60s)

Bit of a crappy session, didn’t get a great nights sleep and the dieting is starting to catch up with me! Starting the water cut method this weekend as still not made weight. Just need to ensure I get enough food to recover and don’t reduce too much!


Friday 22nd August 2014

Bench (Max)

Bench Press 127.5kg x2, 130kg x1, 135kg x1+1 RP (90s rest)

Bench Press 115kg x5 (back off set)

Lat Pulldowns (V Grip) (10) x15x12 (9) x11x9 (superset with lat raise)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset)

Chins x8x7x6 (60s)


Friday 15th August 2014

Bench (reps)

Bench Press 122.5kg x5x5x5 (2 mins rest)

Close-Grip Bench 110kg x2x2 (90s)

Pause Bench (1″ off chest) 115kg x4x4x3 (2 mins)

Lat Pulldowns (10) x15, (9) x13, (8) x12x11 (90s)

DB Lat Raise 12.5kg x10, 10kg x10x10 (superset with pulldowns)

Chins x7x6x6 (60s)


Wednesday 6th August 2014

Bench (Reps)

Competition Bench (Wide Grip) 115kg x6x5x4 (90s rest)

Close Grip Bench 105kg x3x3x3 (90s)

Pause Bench (1″ off chest) 107.5kg x6x4 (90s)

Pulldowns (9) x15x15x13x12 (superset with lat raise)

DB Lat Raise 10kg x12x12x12 (superset with pulldowns)

Chin-ups x7x6x5 (60s)


Tuesday 29th July 2014

Took a week off for holiday, so repeated last session:

Bench (Speed)

Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)

Close Grip Bench 85kg x5x5 (60s)

Pause Bench (1″ off chest) 85kg x8x8x8 (60s)

Pulldowns (9) x15x14, (8) x10x9 (superset with lat raise)

DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)

Chin-ups x7x7x5 (60s)

Struggled a bit with assistance work but happy overall, weight still coming down slowly as planned and so far strength doesn’t seem to have taken a hit 😉

Week 4 – Current weight 85.8kg


Monday 21st July 2014

Bench (Speed)

Competition Bench (wide grip) 92.5kg x3x3x3x3x3x3x3x3 (60-90s rest)

Close Grip Bench 85kg x5x5 (60s)

Pause Bench (1″ off chest) 85kg x8x8x7 (60s)

Pulldowns (9) x15x15x14, (8) x12 (superset with lat raise)

DB Lat Raise 12.5kg x10x10, 10kg x10 (superset with pulldowns)

Chin-ups x10x8x8 (60s)


Monday 14th July 2014

Bench (Max)

Competition Bench (wide grip) 115kg x2x2x2x2x5 (2 mins rest)

Close Grip Bench 105kg x5x6x6 (2 mins)

Pause Bench (1″ off chest) 107.5kg x5x4 (2 mins)

Pulldowns (9) x15x15x13, (8) x13 (superset with lat raise)

DB Lat Raise 12kg x10, 10kg x10x10 (superset with pulldowns)

Chin-ups x11x7x6 (60s)


Monday 7th July 2014

Bench (Reps)

Competition Bench (wide grip) 100kg x10x8x8 (90s rest)

Close Grip Bench 107.5kg x5x4x5 (90s)

Pause Bench (1″ off chest) 92.5kg x8x8x6 (2 mins)

Pulldowns (9) x15x15x12, (8) x11 (superset with lat raise)

DB Lat Raise 10kg x10x10x10 (superset with pulldowns)

Chin-ups x10x8x7 (60s)


Wednesday 25th June 2014

Another training session with Paul Murphy, today was Pause Box Squats, Stiff-legged Good Mornings and Bench

Pause Box Squat onto 12″ box 120kg x3, 130kg x3x3x3x3, 135kg x3

Box Squats onto 12″ box 165kg x3 (knee wraps)

Stiff Legged Good Mornings (dead stop on pins at the bottom) 40kg x3, 60kg x3x3, 70kg x5

Bench 80kg x5, 100kg x5, 120kg x4x4, 100kg x5 – Shoulder tendonitis playing up today, starting the ‘Fix My Shoulder Pain by Rick Kaselj’ ASAP, only got 10 weeks till the meet :-/


Monday 16th June 2014

Bench 95kg x5, 107.5kg x3, 120kg x9 then a drop set of 90kg x8 (60s rest)

DB Bench 30kg x10x10x9x9x9 (60s rest)

Deadlift 120kg x3, 135kg x3, 155kg x9

Lever Row 75kg x12x12x12x12x11 (60s)

Pushdowns (5) x100 (70+30)

Face Pulls (5) x100 (60+20+20)