Monday 22nd August 2011
Bench Press Training Session

A. Raw Bench Press:

worked up to 170kg x 1

B. Shirted Bench Press:

220kg x 2, 250kg x 2, 275kg x 2, 295kg x 1, 317.5kg (700lbs) x 1, 327.5kg x 1, 345kg x just missed (hit stands on way up)

C. Raw 4 Board Bench Press:

180kg x 3, 200kg x 3, 220kg x 3, 227.5kg (500lbs) x 3

D. Reverse Blue Band Bench Press:

175kg x 5

E. Shoulders press:

15 x 2

F. Side Delt:

15 x 2

G. Rear Delts:

12 x 4

Wednesday 24th August 2011
Squat, Deadlift & Back

A. Squats against 80kg of chain:

warmed up, then did 275kg x 2 x 4 sets

B. Deadlift against 40kg of chain

warmed up, then did 300kg x 2 x 3 sets

C. Low cable Rows:

10 x 2

D. Hammer Strength Rows:

10 x 3

E. V-Bar Pulldowns:

10 x 2

Saturday 27th August 2011
Assistance Workout

A. Leg press:

30 x 3 sets

B. Toe Press:

30 x 3 sets

C. Lying Leg Curl:

20 x 4 sets

D. Double Overhand shrugs:

180kg x 3, 200kg x 3, 220kg x 3, 240kg x 3, 260kg x 2, 280kg pull and hold few secs, 140kg x 30

E. Wrist curls:

15 x 2 sets

F. Abs:

4 sets

Videos will be up soon,

Andy B