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
