raw speed bench 80kg 2 x 3 90k 2x3 100k 4x3

incline barbell 60k,70k,80k sets 20 reps

ez bar ex superset with ez bar press 8,8,8

hammer rows,low cable rows,lat pushdowns,vbar pulldowns did 3 giant sets on these.

dbell hammer curls 3 sets 12

hamstring curls 5 sets 10

Squats belt and old knee wraps ,worked up to

275kg 5 reps then used hanging purple bands 290kg 3 305kg 3

deadlift from mid shin worked up to

370kg 3 reps felt pretty easy then went to floor and did for speed

272kg,280kg,287kg,295kg,305kg,317kg all done with 30 sec rest between sets.

heavy side bends 3 sets 10

Raw bench with 5 pair chains worked up to

160kg  single

d/b shoulder press 4 sets 10

pek dec  4 sets 25

rear delt 4 sets 15

panora pushdowns 3 sets 20

the benching felt tough

Pinch grip worked up to 70kg 6 reps then 87.5kg 3 reps

floor crunches 4 sets 10

bar rollouts 2 sets 8

Raw spped bench with red mini bands

100kg 2 sets 3 105kg6 sets 3

jm press 4 sets 6/8 reps

dbell high incline 3 sets 20

halbert raise 3 sets 10

low cable rows 4 sets 10

vbar pulldowns 3 sets 10

lat pushdowns 3 sets 10

leg curls 4 sets 10

biceps 2 sets 20

Squats with just old wraps and belt worked up to

250kg 3 reps then i did some speed work

180kg 3,200kg 3 these were very fast and explosive

Deadlift from a low block shin height,again worked up to

200kg 5 no belt

then from floor did 220kg 8 reps.

leg press 160kg 15 200kg 15

toe press 2 sets 20

seated calf 2 sets 20

heavy side bends 2 sets 10 very heavy

Raw bench 60k 3 sets 5,90k 5,120k 5,150k 1,170k 1

shirted 2 board 210k,240k,265k,285,292.5k missed ,this was a terrible workout had been ill all weekend.

d/bell 90lbs 12,12,14

bar push ups 3 sets 10/15

OK today was some light deadlifts and some grip work

Deadlift 60k 5,100k 5,140k 5,180k 5

2" Fat bar holds double overhand no chalk

100k single,120k single,140k single,160k single,175k single,183k 3,165k 7

these felt pretty strong today,

Speed bench 2 pair chain 85k 2 sets 3,95k 2 sets 3,100k 2 sets 3,105k 2 sets 3

Neck press 65k 15,70k 15,75k 15

Dbell rolling ex 3 sets 12

dbell seated cleans 3 sets 10

Low cable rows 3 sets 12

V Bar pull-downs 2 sets 10

T Bar rows 2 sets 10

Bicep curls 2 sets 10/15

Squats with old wraps and belt

60k 8,100k 5,130k 5,160k 5,180k 5,205k 5,227.5k 8 felt tired after this 1st time back since expo in may.

Leg press 200kg 20,240kg 20

Toe press 2 sets 25

Hamstring curls 2 sets 12

Seated calf raises 2 sets 20

that's it workout done felt pretty tough tonight,knee feels good though in all pretty happy.

Floor press 65k 8,85k 5,105k 5,125k 3,145k 2,165k single,180k single,195k single,205k single just missed at lockout.

Dbell bench palms facing in 90lbs 15,18,15 reps

bradford press 50k 15, 60k 15,70k 15

push ups 3 sets 15/20

This workout felt pretty tough ,though i did hit a pr on floor press 195k so hopefully this will help my bench.

Raw bench,mini bands

85kg 3 sets 3,95kg 3 sets 3,100kg 3 sets 3

Incline barbell 3 sets 20 60kg,70kg,80kg

ez bar lying ex and cg press 8 8 3

face pulls 4 sets 20

hammer rows 3 sets 12 60kg,80kg,100kg

v bar pull downs 3 sets 10

lat pushdowns 1 set 15

arm curls 1 set 20

that's it was done after this was so hot today.

Well its been a while since i posted on here ,had a few computers problems things are better now, here is Monday nights training

Hanging bar raw bench /blue band

60kg 5,90kg 5,120kg 5,150kg 3,170kg 1,190kg 1,210kg 1,227.5kg 1 232.5kg 1,240kg 1 pb these felt very strong today.

jm press 3 sets 10 60kg

single arm d/bell press 60lbs 10,70lbs 2 sets 10

push ups on Olympic bar 3 sets 15/20

this workout felt great ,was able to put under my body again and drive with legs since surgery have not been able to do this so it feels good

Raw bench with red mini bands

60kg 8, 80kg 5, 100kg 5, 120kg 3, 140kg 2, 160kg single to 3 board

Shirt on

210kg single 3b, 240kg single 2b, 270kg single 2b, 295kg single 2b, 310kg single 2b, 320kg single 2b.

Hanging bar bench using 2 strong bands.

160kg 3, 190kg 3, 210kg 3.

D/bell low incline press 3 sets 20 pump only

D/bell fly’s 2 sets 10

Overhead bar extensions 4 sets 4-8 reps heavy

Pushdowns 3 sets 10 heavy

Speed bench with red mini bands

60kg 3 sets 3, 80kg 3 sets 3, 100kg 3 sets 3

D/bell Shoulder press 3 sets 12 55lbs

Side Raises 3 sets 12

Pushdowns with rope 2 sets 15 reps

M/c Rear delt 3 sets 15

Hammer Rows 3 sets 15 100kg each arm

Vbar pulldowns 3sets 10 very heavy

Lat pushdowns 3 sets 15 heavy

D/bell curls 3 sets 12 light weight.

5 Min Xtrainer /Stretching

Squats /no belt ,no wraps

40kg 8 reps, 60kg 8 reps, 80kg 8 reps, 100kg 8 reps, 120kg 8 reps, 100kg 8 reps.

Deadlift from shin height/no belt

60kg 8 reps, 80kg 8, 100kg 8, 140kg 2 sets 8.

Leg Press 100kg 3 sets 15 reps

Side Bends 3 sets 10 120lb d/b

M/c Crunches 3 sets 10

Knee is starting to feel strong again,just going to keep increasing the weights every week.

Warm up xtrainer 5 min/streching

Floor Press plus 5 pairs chain

60kg 5 reps, 100kg 5 reps, 120kg 3 reps, 130kg 2 reps, 140kg single, 150kg single, 160kg single, 170kg single, 180kg single,

Raw Bench 2 board with mini bands

120kg 3 reps, 140kg 3 reps, 160kg 3 reps,

Overhead cable ex 4 sets 10

Pushdowns 4 sets 10

Cable flys 3 sets 15

Workout felt pretty good did a pb on the floor press,but have some elbow pain when doing any ex. 

2"Fat bar holds/double overhand grip no chalk.

100kg 5 sec,125kg 5 sec,145kg 5 sec, 155kg 5 sec, 165kg 5 sec, 175kg 10 sec, 140kg 40 sec, 120kg 30 sec, 100kg 17 reps all dead stops.

This workout felt pretty good, grip is getting stronger each week.  

Raw Bench with red mini bands

60kg 3, 80kg 3 sets 3, 100kg 3 sets 3, 120kg 2 sets singles, 140kg 2 sets singles, 160kg single

Db Shoulder Press 80lbs 8, 100lbs 8, 120lbs 8

Side Delt 2 sets 15

Pushdowns 2 sets 15

M/c Rear Delt 4 sets 15

D/b Rows 3 sets 10 150lbs

Hammer Rows 60kg 8, 80kg 8, 100kg 8

Vbar Pulldowns 3 sets 10

Lat Pushdowns 3 sets 10

Bicep curls 3 sets 15

Still recovering from knee surgery so build up will be slow.

Squats all raw no belt/no wraps.

Squats: 25kg 2 sets 8, 45kg 8, 70kg 8, 90kg 8, 100kg 8, 110kg 8, 120kg 8

Deadlifts: 60kg 8, 80kg 8, 100kg 8, 120kg 2 sets 8

Leg Press:  40kg 15, 80kg 15, 120kg 15

Lying Leg curls: 4 sets 10

Calfs: 3 sets 15

Side bends: 3 sets 10 120lbs d/b

Complete rest on bench today

Cardio: 15 min

Grip: Fat bar holds: singles pulled from shin height and hold few seconds/double overhand grip no chalk. 100kg 140kg 150kg 160kg 180kg 190kg 200kg very strong today.

Raw bench against doulbed mini bands plus 4 pairs chain/side: 80kg x 3 x 8, then 100kg x 1 x 5

Floor press: 100kg 3 x 3, 120kg x 2 x 2

d/bell shoulders: 100lbs x 12 x 3

side delt: 15 x 3

pushdowns: 15 x 2

m/c rear delt: 15 x 4

shrugs: 100kg 10 140kg 10 180 kg 10 140kg 30

Hammer rows: 60kg 10 80kg 10 100 kg 10 120kg 10 140 kg 10

Vbar pulldowns: 10 x 4 heavy

Lat pushdowns: 10 x 3 heavy

Biceps: 15 x 2

15 min x trainer, stretching

Squats: worked up to 120kg x 8 reps

Deadlift from shin: worked up to 120kg x 8 reps

Single leg, leg press: 120kg x 15/side x 3

Hamstrings: 12 x 4

Calves: 20 x 3

d/bell side bends: 150lbs x 10 x 3

m/c crunches: full stack plus weight added x 10 x 3

12 min x trainer, then stretching

Raw bench against 6 pairs chain: Worked up to 167.5kg

3 Board Bench against doubled mini's: Worked up to 165kg 3 reps

Pushdowns: 10 x 4

Overhead ext's: 10 x 4

m/c flys: 15 x 3

abs: 10 x 4 wt added crunch m/c sec hold each rep

rotator cuff with bands 3 sets 20 each arm

15 min Eliptical, Stretching, Mobility

Raw bench against doubled mini bands and 3 chains/side: 80kg x 3 x 8, then 100kg x 1 x 5 (paused)

Floor press 100kg x 3 x 3, 120kg 3 x 2

Pushdowns: 15 x 3

Steep Incline DB Press: 12 x 3

Shrugs: 100kg x 10, 140kg x 10, 180kg x 10, 140 x 20

Hammer rows: 60kg x 10/side, 80kg x 10/side, 100kg x 10/side

Vbar pulldowns: 10 x 4 heavy

Lat pushdowns: 10 x 3 heavy

Biceps: 15/side x 2

15 min Eliptical, Stretching, Mobility

Squats: Bar x 8 x 3, 32.5kg x 8, 45kg x 8, 55kg x 8 (first time squatting since operation on my knee)

Single leg, leg press: 60kg x 15/side, 80kg x 15/side, 100kg x 15/side

Hamstring Curls: 15 x 4

Calves: 20 x 3

Plank: 3 sets

Side Bends: 3 sets

12 min Eliptical, Stretching, Mobility

3 Board Bench Press against doubled mini bands: shirt grip
Full ROM: 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5
Add 3 Board: 160kg x 1
Add Shirt: Inzer Phenom: 200kg x 1, 230kg x 1, 260kg x 1, 290kg x 1, 300kg x 1, 307kg x 1 (PR)
Pretty easy top set. Happy because this was my first time in shirt since September

Future Method with 2 strong bands/side: 160kg x 3, 180kg x 3, 200kg x 3, 215kg x 3 (PR)

Pushdowns: 10 x 4

Overhead tricep extensions: 10 x 4

Machine flys: 15 x 3

Ab machine: 10 x 4

Mini Band External Rotations: 20/side x 3

Cardio

Leg Ext for rehab

Leg Press for rehab

Elevated plank 20s x 2

Floor crunches 10 x 3

Machine crunches 10 x 3

Fat bar holds 10sec
100kg, 120kg, 140kg, 160kg, 2 sets, 160kg 30 sec (PR)

Speed Bench against doubled mini bands and 2 chains/side
60kg x 3 x 8, then 80kg x 1 x 5 (paused)

BB Floor press 100kg x 3 x 3, 120kg x 3 x 2

Steep Incline DB Press: 70lbs x 12 x 3

Seated Side Raises: 10kg x 15 x 2

Light pushdowns: 15 x 2

Rear Delt (on fly machine): 15 x 2

Barbell shrugs, thumbless grip: 10 x 3

Hammer rows: 10 x 3

Pulldowns: 10 x 3

Lat pushdowns: 10 x 3

Biceps: 10 x 3

General warm up (Eliptical, stretching, mobility)

Reverse band Bench with 2 strong Jump Stretch bands/side; against 5 chains/side (shirted bench grip):
60kg x 5, 80kg x 5, 100kg x 3, 120kg x 2, 140kg x 1, 160kg x 1, 185kg x 1, 200kg x 1

3 Board Bench Press against doubled mini bands
140kg x 3, 160kg x 3, 170kg x 3, 175kg x 3

Overhead tricep ext 10 x 4

Pushdowns 10 x 4

Pec flys 15 x 2

Rotator cuff 20 x 2

Bench Press with pinky on ring: bar x 10 x 2, 40kg x 10 x 2, 60kg x 3 x 5, 80kg x 1 x 2, 100kg x 1, 120kg x 1 x 2 (very easy just grease the groove)

Seated DB Shoulder Press: 15 x 3

Seated DB Lateral Raises: 10kg x 15 x 3

Tricep Push Downs: 15 x 2 (light to pump)

Back assistance work and abs

Wednesday 10th February 2010

Eliptical x 5minutes, stretching and mobility work

Leg Extensions: 10 x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Lying Leg Curl: 15 x 3

Seated Calf Raise: 12 x 3

Monday 8th February 2010

Warm up: Cross Trainer, Stretching and Mobility work

No Bench training today. After 3 weeks of heavy work I take a de-load week. This means ME Bench day is omitted and DE Bench day is much easier than usual.

Thursday 28th January 2010: DE Bench

Speed Bench against doubled Mini Bands and 4 chains/side: ring finger on ring: 50% x 3 x 7, then 5 moderate singles (paused)

Seated DB Shoulder Press: 15 x 3

Seated DB Lateral Raises: 10kg x 15 x 3

Tricep Push Downs: 15 x 2 (light to pump)

Back assistance work and abs

Wednesday 3rd February 2010

Eliptical x 5minutes, stretching and mobility work

Leg Extensions: 10 x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Lying Leg Curl: 15 x 3

Seated Calf Raise: 12 x 3

Monday 1st February 2010

Warm up: Cross Trainer, Stretching and Mobility work

3 Board BP against doubled mini bands and 4 chains/side: worked up in triples to 147.5kg

4 Board Bench Press against Doubled mini bands: 3 hard sets of 5 reps
Doubled Mini Bands give around 40kg of tension at lockout

Lying, straight bar Skullcrushers: 8 x 4

V-Bar Pushdowns: 10 x 3

Flat Bench DB Flys: 10kg x 15 x 3

Thursday 28th January 2010: DE Bench

Speed Bench against doubled Mini Bands and 3 chains/side: ring finger on ring: 50% x 3 x 7, then 5 moderate singles (paused)

Seated DB Shoulder Press: 15 x 3

Seated DB Lateral Raises: 10kg x 15 x 3

Tricep Push Downs: 15 x 2 (light to pump)

Back assistance work and abs

Wednesday 27th January 2010

Eliptical x 5minutes, stretching and mobility work

Leg Extensions: 10 x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Lying Leg Curl: 15 x 3

Seated Calf Raise: 12 x 3

Monday 25th January 2010

Warm up: Cross Trainer, Stretching and Mobility work

Future Method with 2 strong bands/side, against 5 chains/side: worked up in triples to 207.5kg

2 Board Bench Press against Doubled mini bands: 3 hard sets of 5 reps
Doubled Mini Bands give around 40kg of tension at lockout

Lying, straight bar Skullcrushers: 8 x 4

V-Bar Pushdowns: 10 x 3

Flat Bench DB Flys: 10kg x 15 x 3

Thursday 21st January 2010: DE Bench

Speed Bench against doubled Mini Bands and 2 chains/side: ring finger on ring: 50% x 3 x 8

Pushdowns: 20 x 3

Seated DB Shoulder Press: 17.5kg x 15 x 2 (10second rest between sets)

Seated Machine, Hammer rows 40kg x 10/side, 60kg x 10/side, 80kg x 10/side, 100kg x 10/side

Vbar pulldowns: 10 x 4 working up pretty heavy

Lat pushdowns (straight arm): 10 x 3 heavy again

Seated Preacher Curls: 15/side x 2

Wednesday 20th January 2010

Eliptical x 5minutes, stretching and mobility work

Leg Extensions: 10 x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Lying Leg Curl: 15 x 3

Seated Calf Raise: 12 x 3

Monday 18th January 2010

Warm up: Cross Trainer, Stretching and Mobility work

Floor Press: 60kg plus 2 chains/side x 5, 60kg plus 4 chains/side x 5, 60kg plus 8 chains/side x 3, (all chains stay on for remaining sets), 80kg x 3, 100kg x 3, 120kg x 3, 130kg x 3, 135kg x 3 PB

3 Board Bench Press against Doubled mini bands: 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 145kg x 5 PB
Doubled Mini Bands give around 40kg of tension at lockout. This means my top set was around 190kg all together (bar/plate weight and band tension)

Lying, straight bar Skullcrushers: 8 x 4

V-Bar Pushdowns: 10 x 3

Flat Bench DB Flys: 10kg x 15 x 3

This is a new bench program for me. Less shirt work, 3 weeks hard, followed by 1 week easy. Lots of accomodating resistance (bands and chains)

Saturday 16th January 2010

Leg Extension: 15/side x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Back Extensions: 15 x 2

Lying Leg Curls: 15 x 4

Thursday 14th January 2010

Speed Bench against doubled Mini Bands: ring finger or ring: 105kg x 3 x 8

Pushdowns: 20 x 3

Seated DB Shoulder Press: 17.5kg x 15 x 2 (10second rest between sets)

Seated Machine, Hammer rows 40kg x 10/side, 60kg x 10/side, 80kg x 10/side, 100kg x 10/side

Vbar pulldowns: 10 x 4 working up pretty heavy

Lat pushdowns (straight arm): 10 x 3 heavy again

Seated Preacher Curls: 15/side x 2

Wednesday 13th January 2010

Eliptical x 5minutes, stretching and mobility work

Leg Extensions: 10 x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Lying Leg Curl: 15 x 3

Seated Calf Raise: 12 x 3

Monday 11th January 2010

Eliptical: 8 minutes, stretching and mobility work

Leg Extension: 15 x 3 (rehab)

Single Leg, Leg Press: 60kg x 15/side x 3 (rehab)

Raw bench (feet up): 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 5,140kg x 5, 160kg x 5, 170kg x 3,182.5kg x 2 PB

Pushdowns: 12 x 4

Overhead Extensions: 12 x 4

Rear Delt Machine: 10 x 4

Ab Machine: 10 x 4 (with 1 second pause at top)

Band only External Rotation: Mini band x 12/side x 3

Saturday 9th January 2010

Leg ex for rehab: 15/side x 3

Unilateral leg press: 40kg x 15/side x 3

Plate Twists: 20kg x 20/side x 2

Supermans: 20 x 2

Leg raises: 20/side x 2

Wide leg crunches: bw x 10 x 3

Thursday 7th January 2010

Speed Bench against doubled mini bands: 80kg x 8 x 3 (1 minute 30 second rest between sets)

Pushdowns: 20 x 3

Skull crushers: 15 to 20 x 3

Machine Hammer rows: 40kg x 10/side, 60kg x 10/side, 80kg x 10/side, 100kg x 10/side

Vbar pulldowns: 10 x 4

Lat pushdowns: 10 x 3

Biceps: 15/side x 2

Hammer curls: 10 x 2

Wide leg crunches: bw x 10 x 3

Wednesday 6th January 2010

5 min Eliptical, followed by stretching and mobility drills

Leg ex rehab work

Single leg, leg press 40kg x 15/side x 3

Calfs 20 x 3

Monday 4th January 2010

5 min Eliptical, followed by stretching and mobility

Leg extension: rehab work, 15 x 3

Single Leg Press: 40kg x 15/side x 3

Raw bench feet up: 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 5, 130kg x 5, 140kg x 5, 145kg x 5, 140kg x 8,

Pushdowns superset with rope attachment OH Extensions: 20 x 4 per movement

d/b shoulder press 45lb 12 x 3 (10seconds between sets)

d/b side delt 12 x 3

rear delt m/c 10 x 4

machine crunch 10 x 4

Band only external rotation: mini band x 12/side x 3

Saturday 12th December 2009

Leg Extension: knee rehab

Hack Squat: rehab knee

Side Lying Leg Raises:
10/side x 3

Wide leg crunches:
bw x 10 x 3

Thursday 10th December 2009

Leg Extension:
no weight to build up knee

Hack sqts:
15 x 2 no weight; for knee rehab

Pushdowns:
20 x 3

Rope Extensions:
20 x 3

Seated Machine Hammer rows:
50kg x 10/side, 60kg x 10/side, 70kg x 10/side

Vbar pulldowns:
10 x 3

Straight Arm Lat Pulldowns:
10 x 3

Machine Preacher Curl:
15 x 3

V-stance Curls: 10 x 3

Monday 7th December 2009

Raw bench feet up:
60kg x 8, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 5, 160kg x 2, 120kg x 10

DB shoulder press:
45lbs x 12 x 3

DB side delt:
12 x 3

Pushdowns:
20 x 3

OH Rope Extensions:
20 x 3

Rear Delt Machine:
10 x 4

Bicep Preacher Curl:
15 x 3

Ab Machine:
10 x 4

Band only External Rotations:
Mini x 12/side x 3

Saturday 5th December 2009: Log update

On Thursday 26th November 2009 I had key hole surgery on my knee. The surgeon found a small piece of tissue that had torn. He corrected the problem and I am now back training, planning to compete in March 2010. The past few months have been tough because until I had the surgery I had had ongoing knee problems that nobody could find the cause of. Luckily for me, it is now fixed!

I have benched with my feet up this week on Monday and Thursday. The reason for having my feet up is to avoid putting too much pressure on my knee, straight after surgery.

On Monday I worked up to 130kg x 8. On Thursday I took a close grip and worked up to 140kg x 5.

On Monday I followed Benching with tricep pushdowns, seated DB presses and mini band external rotations.

On Thursday I followed Close Grip Benching with tricep pushdowns (different grip to Monday), then Back and biceps.

As soon as I am back to benching with my feet down I will start recording my log in detail again. Thanks for reading!

Wednesday 4th November 2009: Squat/Deadlift

12 minutes on stationary bike
Stretching/Mobility work

Rope Pushdowns: 50 - 60lbs x 20 x 4
superset with:
OH Rope Extensions: 40 - 50lbs x 20 x 4

3 Back Exercises

Took it pretty easy today as I am shaking off a cold at the moment that is leaving me feeling slightly run down. Just went through the motions on Tricep and Back work.

I did help a disabled athlete called Paul Cartwright with his Benching. He is training with Elliot Newman and I on a Thursday. He is Bench only as he can not use his legs. Unfortunately, he has been turned away from many gyms in the past due to lack of disabled access. He has done three sessions with us so far and his technique is improving dramatically. The first week he worked up to a shaky single with 100kg. Today (his third session with Elliot and I) he did 110kg x 3! I'll keep you updated on Paul's progress. He has the genetics to bench big and has done so in the past, but has been inactive for years.

Wednesday 4th November 2009: Squat/Deadlift

10 minutes walking on Treadmill
Stretching/Mobility work

Hack Squats: 15 x 3

Leg Extensions: 20 x 3

Band TKE's: 20/side x 2

Stiff Leg DL from blocks: knee height: 20 x 5

Nothing major today as I am still rehabing my knee injury, hence the high reps.

Monday 2nd November 2009: Shirted Bench

10 minutes walking on Treadmill
Stretching/Mobility work

Bench Press (Raw): 60kg x 8, 90kg x 6, 120kg x 5, 150kg x 5, 170kg x 1, 185kg x 2
200kg x 1 (3 board), 210kg x 1 (4 board)

Add Bench Shirt: 260kg x 2 (3 board), 280kg x 2 (2 board), 295kg x 2 (2 board), 305kg x 2 (2 board)

CG Decline BP: 100kg x 5, 140kg x 5, 160kg x 5

Incline BP: 75kg x 10 x 2

Lateral Raises: 15kg x 10 x 2

Rear Delts on pec deck machine: 100lbs x 10 x 4

Saturday 31st October 2009: Assistance work

10 minutes on eliptical
Stretching/Mobility work

Band TKE's
Light Band x 20/side x 2

Back Extensions
bw x 20 x 2

BB Glute Bridge
60kg x 10, 100kg x 10, 140kg x 10 x 2

Seated Band Abduction
Mini Band x 20 x 2

Spread Eagle Sit Ups
bw x 10 x 3 (10seconds rest between sets)

Ab Machine
Full Stack x 10 x 3

Fat Bar Holds (these are performed on a 2.5 inch thick bar with no knurling. Today we added a T-shirt around the bar to make it really tough. We pick these up from around knee height, so it's like performing a partial deadlift with an extremely think bar. This is hard grip training).
100kg x 10 seconds, 120kg x 10 seconds, 140kg x 10 seconds, 160kg x 10 seconds, 170kg x 10 seconds, 180kg x 10 seconds

All done in just under an hour today.

Thursday 29th October 2009: Bench

10 minutes on eliptical
Stretching/Mobility work

Close Grip 4 Board Reverse Band Bench Press (using Strong/Blue Jump Stretch bands. These are hung from the top of the rack at 7 feet from the floor. At chest level they de-load the bar by around 155lbs).
100kg x 5, 140kg x 3, 180kg x 3, 210kg x 3, 230kg x 3, 250kg x 2

Rope Pushdowns supersetted with Overhead Rope Extensions
20 x 4 per movement

Seated machine Hammer Rows
10 x 3

Straight Arm Pull Downs
10 x 3

T-Bar Rows
10 x 3

Concentration Curls
15kg x 10/side x 2

Trained with two training partners today and took around an hour and 20 minutes to complete.

Monday 26th October 2009: Shirted Bench

10 minutes on eliptical
Stretching/Mobility work

Raw Bench:
60kg x 8, 90kg x 5, 120kg x 5, 150kg x 3, 180kg x 5

Add Bench Shirt: Inzer RageX
240kg x 2 (4 board), 270kg x 2 (4 board), 300kg x 2 (4 board), 260kg x 5 (2 board), 250kg x 3 (1 board)

I didn't do Decline Bench today as I felt run down with a cold.

Seated Pec Deck: 15 x 2

Rear Delts: 10 x 5

External Rotations with Mini Band 15/side x 3

Monday 19th October 2009: Shirted Bench

10 minutes on eliptical
Stretching/Mobility work

Raw Bench:
60kg x 10, 90kg x 8, 120kg x 5, 150kg x 3, 180kg x 1, 200kg x 1

Add Bench Shirt: Inzer RageX
240kg x 2 (4 board), 280kg x 2 (3 board), 295kg x 2 (3 board), 280kg x 2 (2 board), 270kg x 2 (1.5 board), 310kg x 2 (4 board)

Decline BP: Close Grip
100kg x 5, 140kg x 5, 160kg x 5

Rear Delt Machine
12 x 5

Band Only External Rotation
Mini band x 15/side x 3

This was my first proper training session back after the British Championships. I had a slight knee injury that prevented me from benching with my feet down. I have also changed my bench stance so that my feet are now flat. This has increased my ROM slightly but has made me much more stable.