Chasing the big numbers....

Casshern88

Usual warm up stuff

Squats 100kg 3 x6
Deadlift 142.5kg 2 x 6
Single Leg leg press 68kg 2x8
leg curls 59kg 3x8

All good, upped the weight on the assistance exercises,have a video of deadlift ill upload it later

Casshern88

145.2 x 6 last set, grip kind slipped on last rep at the top.

Casshern88

Yesterdays Session:

Worked up to
Bench 80kg 2x6 , 1x8
Bent over row 55kg 3x6
D.B. seated overhead press 10kg x 10 18kg x 4, 25kg x 6
Chin ups BW x 6 , 5kg x 4, 15kg x 6, BW x 6
Close grip bench 60kg 3x8
Bi curls DB 15kg 3x8
ab roll out 3x8

Casshern88

paused sqiats 85kg 6x4
paused deadlift 125kg 3x4
Single Leg leg press 68kg 2x8
leg curls 59kg 3x8

all good.

Casshern88

Numbers creeping in the right direction

Spoto press 70kg 6x4
Bent over row (paused) 55kg 6x4
D.B. seated press 10kgx10, 17.5kgx4, 20kg x 10
Chin ups B.W. x6 , B.W. + 10kg x 10, B.W. x 4
Bi Curls 15kg 2x8
reverse crunches 4x12

Happy with chin up strength, Gonna stick with this program till end of November at least, Doesn't make for the most exciting reading i know, but I'm happy to be gradually getting back to old strength levels and most importantly to be training consistently!

I'm planning on competing in the IDFPA push pull in November, aiming for a 180 pull, that will be 5kg on my all time ever pr (2010), Possibly 100 on bench , I might be being over ambitions with the bench got 90 for a double paused over a month ago so will see how training goes.

Alf Veedersane

Casshern88 wrote: »

Number creeping in the right direction

Spoto press 70kg 6x4
Bent over row (paused) 55kg 6x4
D.B. seated press 10kgx10, 17.5kgx4, 20kg x 10
Chin ups B.W. x6 , B.W. + 10kg x 10, B.W. x 4
Bi Curls 15kg 2x8
reverse crunches 4x12

Happy with chin up strength, Gonna stick with this program till end of November at least, Doesn't make for the most exciting reading i know, but I'm happy to be gradually getting back to old strength levels and most importantly to be training consistently!

I'm planning on competing in the IDFPA push pull in November, aiming for a 180 pull, that will be 5kg on my all time ever pr (2010), Possibly 100 on bench , I might be being over ambitions with the bench got 90 for a double paused over a month ago so will see how training goes.

Coming back together nicely fella! Great to have the comp to work towards as an extra incentive.

Tell me...is the spoto press where you pause just above the chest before pressing up again?

Casshern88

Cheers man, having a definite goal certainly helps keep focus.

Bingo thats the one, pausing about an inch above the chest keeping everything tight.

Alf Veedersane

Casshern88 wrote: »

Cheers man, having a definite goal certainly helps keep focus.

Bingo thats the one, pausing about an inch above the chest keeping everything tight.

Do you feel it helps your bench or is it hard to tell?

Casshern88

Alf Veedersane wrote: »

Do you feel it helps your bench or is it hard to tell?

Too soon to tell really, although what probably is helping is more time on the bench, in the past ive only ever trained bench once a week, even though its a slightly different exercise i think the extra volume will defo help.

Casshern88

Squats 102.5KG 3X6
Deadlift 145kg 2 x 6
Single Leg leg press 68kg 2x8
leg curls 59kg 3x8

Piss poor session, squats felt heavy, Ripped a callus on my hands on deadlifts and cut my shin with bar, used straps for second set, didnt have them adjusted right bar slipt on one side after a few reps, was grand re set and got the rest. To top things off didnt have the lid of my shaker on right when i went to have post work out shake.

One of those days.

Casshern88

Much better session today.

Bench 85.2kg 3x6
DB chest supported row, 27.5kg 3x6
DB overhead press 10kg x10, 17.5kh x5, 25kg6
Chin up B.W. x 6, B.W.+5kg x 4, B.W. + 15KG x 6, B.W. x 4
tri push down rope attachment 3x8

band pull aparts 3x20.

Bench felt easy, felt i could have done 85kg 3x6 handy enough.

Casshern88

Took today off training , seem to have slightly strained something in my lower back in the last session, i think it was when my callus ripped the bar slipped out of my hand nearly fully on one side. Im not too worried i have no pain in my spinal erectors and can hold a arch with out any issue, its just feels a bit inflamed to the left hand side. Might do upper body tomorrow will see how i feel, will lay off deads and squats for a week anyway. last thing i want is to end up injured not able to do the comp after ive allready signed up.

Casshern88

Decided to work out this morning back seems ok ,


Spoto press 72.5kg 6x4
chest supported row (paused, 4 sec neg) 22.6kg 6x4
D.B. seated press 10kgx10, 20kg x 10
Chin ups B.W. x6 , B.W. + 10kg x 10, B.W. x 6
Bi Curls olympic bar 3x12

Casshern88

load a scap retraction stuff to warm up, worked up to

Bench 85kg 2x6, 1x9
D.B. chest supported row 30kg 3x6
shoulder press D.B. 10 x10, 17.5 x5, 25 x6
chin up b.w. x 6, b.w.+15kg x6, b.w.x6
bi curls bar 2x12 super slow

very happy with the 9 reps of 85 on last set of bench. got a 10th rep lightly assisted by spotter but not counting that.