Where Strength and Size are the only goals

Posts tagged “Incline

Wednesday 30th April 2014

Bench 130kg x4, 100kg x10 (60s rest), followed up with Incline Lever Bench 45kg x11+6+4 RP (60s)

DB Hammers 17.5kg x10, 15kg x10, 12.5kg x10x8 (30s rest)

Viking Press 85kg x6, 40kg x13 (60s), then Lat Raises 10kg x11

Squat 160kg x5

Was hoping to get more reps on bench but as been stuck for 3 sessions now it’s about time I took a re-set! Changed curls from EZ bar to hammers, but not happy with technique so going to drop weight down and focus on it. Still a little sporadic with training after the move and will be away this weekend so just doing what I can for now and will hit it hard next week.


Saturday 15th March 2014

Bench 110kg x8x6x5, 100kgx6+2+2 RP (90 secs rest) – Dropped to 100kg on last set, wanted to keep reps up

Cable Row 70kg x12x10x9x7 (90s)

DB Incline Flye 12.5kg x12x11x8x6 (60s)

Straight Arm Lat Pulldown (4) x12x12x11x10 (60s)

45 Degree Leg Press 120kg x10, 160kg x8, 200kg x4, 240kg x4, 280kg x4, 320kg x2, 360kg x8


Wednesday 27th November 2013

Bench 120kg x5x4x6, then 100kg x9 (90s rest)
Superset with DB Preacher Curls 12.5kg x12, 10kg x20

DB Decline 25kg x18x12 (60s rest), then back to the bar 100kg x4 (60s)

Machine Incline Lever Bench 30kg 15×12 (60s)

Sumo Deadlift Practice 150kg x2x2, 140kg x5

Lever Deadlift 200kg x10


Wednesday 20th November 2013

Bench 120kg x4x4x5, followed up with 100kg x12 (2 mins rest)

DB Decline Bench 20kg’s x20x20 (90s)

Incline Lever Bench 40kg x12x8x7 (60s)

DB Hammer Curls 17.5kg x12x10 (between first two bench sets)

Sumo Deadlift 140kg x3x3x7

Disappointing bench session today, felt really heavy, little twinge in my shoulder on rep 6, so stopped and did some lower weight volume training instead. Sumo deadlift today instead of conventional as thinking of entering a powerlifting competition and need the practice!


Wednesday 6th November 2013

Bench 115kg x5x5x9, followed with Seated Incline Lever Bench 50kgx10x8 (90s rest)

Machine Preacher Curl 20kg x15x12x10 (between bench sets)

Seated Cable Row 80kg x10x10x9x8 (60s)

Deadlift 182.5kg x3x2 (2 mins)


Wednesday 30th October 2013

Bench 127.5kg x3x2, 100kg x10x9, followed by Seated Incline Lever Bench 50kg x10
Machine Preacher Curl 20kg x15x11x9 (between bench sets)
Seated Cable Row 80kg x15x13x10x9 (60s rest)
Deadlift 180kg x2x2, 140kg x6 (2 Mins rest)


Saturday 13th July 2013

Incline DB Bench Press 34kg x12x10x8x6 (90secs rest) then 20kg Weighted Crunches x50

DB Prone Row 24kg x12x10x8x6 (slight hold at top, 90s rest) then 20kg Weighted Crunches x50

Cable Flyes 12.5kg x12x10x8x6 (60s rest) then 20kg Weighted Crunches x50

Reverse Grip Pulldown 70kg x12x10x8x6 (60s rest) then 20kg Weighted Crunches x50

Smith Rack Pull 152.5kg x6 then 20kg Weighted Crunches x50

Seated Leg Curl 60kg x10x10x10x10 (60s rest)


Tuesday 25th June 2013

AM Session:

Incline Bench 90kg x5x5x9+2+1 RP

Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)

Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20

Squat 120kg x5, 130kg x5, 140kg x10

PM Session:

SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)

Frequency chins x7 throughout day


Monday 17th June 2013

Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12
Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest)
Squat 130kg x3, 147.5kg x3, 165kg x1x1 – struggled today, this weight should have gone for at least 5 reps, put it down to back session yesterday! Going to take a reset and start fresh on 5’s again.


Monday 10th June 2013

Incline Bench 80kg x5, 90kg x5, 102.5kg x5+1+1 RP followed with Machine Incline Lever Press 50kg x13 and Incline DB Flyes 12.5kg x11 (All with approx 30s rest between them)

Machine Preacher Curl 21.25kg x12x7+3+2 RP

Squat 120kg x5, 137.5kg x5, 157.5kg x5

– Repeated weights on Bench & Squat from last session. Bum came off the bench on rep 5 of last set, so strictly speaking only counts as 4 reps!