Overload session for bench 2.

Good workout with Cephas. And did mobility drill for delts introduced to me by Sam.

Mobility drill * 2

Bench 

Bar * 10 

40 * 8

60 * 8

80 * 6

100 * 3

Bench daddy

120 * 3

130 * 3 * 2

140 * 3 * 2

145 * 2 * 3

Tricep hell

100 * 3 for 1-5 board (7 reps: 5 board)

110 * 3 for 1-5 board (PR)

110 * 3 for 1-4 board

Band push down 

30 * 3 + 10 to make it 100 reps

GHR abs

10 * 5

Conditioning day 2. Week 2.

Weighted pull-ups + 5kg

10 * 5

I kipped for my 2nd set and Bryan asked why kip if you are planning to do weighted? So I did strict sets afterwards. Wasn't so bad... Upper back a bit sore from the rows though. 

 

Weighted back extensions + 5kg

10 * 5

Hyperextension 

10 * 5 

Some srs lower back pump. Lol. Should do this last next time

GHR abs + 5kg

10 * 5 

 

Bench. Beyond 5/3/1 day 3.

Warmup

Triceps push down * 15 * 3

Rotator cuff mobility work 

Bench 

Bar * 10

45 * 5

55 * 5

60 * 5

80 * 5

102.5 * 5

115 * 3

130 * 3, didn't get my 4th. Some grind over there

Joker 

132.5 * 1

135 * 1

140 * 0

First two sets felt easy so I went up to 140. But didn't get it. Oh well...

BBB

102.5 * 5 * 4

102.5 * 11 (AMRAP) 

Pause benching 

102.5 * 3 * 2 (3 secs pause)

Kroc rows 

40 * 20 * 3

Face pulls

13.75 * 20 * 5

Things to work on:
Feet placement, point toes outwards for leg drive. MUST use some legs.
Squeeze butt
Squeeze traps, "create a shelf"
Spray alcohol to prevent legs from slipping, use small weight plates to elevate heels if needed
Basically squeeze everything and keep tight. Time to focus and smash 150kg again and go up more. Fucking lightweight. Should stop playing around with 3 plates only and time to go up more.

Conditioning day 1. Week 2.

Pull-ups/ back extensions

10 sets of 10 

Rest time 1 min - 1min30sec

Ez bar curl 

3 sets of 12 with 5kg per side

Hammer curl

25kg db * 8/30kg*6/6

GHR Sit-ups 

10*5

Pull-ups getting easier. Managed to pull 7 sets without Kipping, almost back to old days. Legs seems to be shrinking. Maybe shall do some leg extensions, banded curls and presses etc on Fridays. 

Press. Beyond 5/3/1 day 2.

Warmup

Triceps push down * 15

Band face pull * 15

Overhead/Behind the neck * 10

2 sets 

Press

45 * 5

50 * 5

60 * 5

65 * 3

72.5 * 3

82.5 * 5 (shag...)

85 * 3 (really grind it out)

BBB 

65kg * 10/7+2/5+2/5+1/4+0/4/3/4/3 (49, sadly I can't grind one more rep up. Many rest pause here. I made 3 attempts on my 50th rep but can't get it up. Need to work on it more)

Kroc rows

45 * 10 * 5

GHR sit-ups

10 * 3

 

Overload session for bench

Breaking in bench daddy. 

Warmup

Bar * 10 * 2

40 * 10

60 * 5

80 * 5

Tried bench daddy 

100 * 3 

120 * 3

130 * 3

Didn't felt much support from the bench daddy with my narrow grip, decided to widen my grip and realized there is significantly more carryover. 

140 * 3

150 * 3 (a bit of grind but got it)

160 * 0 (Tim came in a bit too early but man.. 160kg is heavy as fuark) 

Tricep hell 

100 * 3 for 1-5 board for 2 sets (2nd set's 5 board failed after 1 rep)

Pull-ups 

10 * 3

GHR sit-ups 

10 * 5

Quite happy with the bench daddy. Estimated 1RM with bench daddy = 165kg, about 10% increase in weight moved. 

Conditioning day 2 with back

Superset

10 Pull-ups and 10 back extensions

10 sets

Cable row with stack and Cephas 

15 * 3

GHR abs

10 * 5

Bench. Beyond 5/3/1 day 2.

Warmup

Triceps push down 20 

Hand release push-up 15

2 rounds

Bench 

Bar * 20

65 * 5

75 * 5

90 * 3

95 * 5 (should have been 3 reps)

110 * 3

120 * 7 

125 * 3 (joker)

130 * 1 (spotters came in too early, could have gotten 2)

BBB
95 * 10 * 5 (after set 1, rest were rest paused 8/2)

Kroc rows 

35 * 20 * 3

Face pulls 

13.75 * 20 * 5

Stretching 

Calves

Hamstring

Chest 

Delts 

3 mins each 

Conditioning day week 1

Foam roll 

Calves

Hamstring 

IT band

Quads

Lower back 

Lats

Delts

Triceps

Sleds

2 sets of dragging front 

1 set of dragging backwards

Weighted with Cephas + 20kg, approx 105kg

Kept sliding out so we stopped doing 

Pull-ups 

10 * 10

GHR abs

5 * 10

More foam rolling for my lats.

Press. Beyond 5/3/1 week 1 day 1

Warmup 

Band push downs * 15

Rear delts 7.5 * 15

2 rounds 

Bar * 10 * 2

Press 

37.5 * 5

45 * 5 

55 * 3

60 * 5 

67.5 * 5

77.5 * 7 

82.5 * 3 (joker) 

Back feeling off which affects my pressing strength and stability. Gonna fix it man..

BBB 

60 * 10 * 5 (last two sets 8/2) 

Pull-ups 

10 * 10 

Some Kipping there but first 5 sets were strict. 

Face pulls 

13.5 * 20 * 5

Bench Beyond 5/3/1+ joker

It's Bench again. Wanted to test out the Bench Daddy but size S is too tight to be any use. The bar won't even move... 

Warmup

Thick band push down * 15 * 2

Hands release push up * 10 * 2

Bench 

Bar * 10 * 2

55 * 5

67.5 * 5

82.5 * 3

90 * 5

102.5 * 5

115 * 9 (est 1RM 150)

Joker 

120 * 4/1 (failed on the way up for the 5th rep) rest paused it. 

90 * 10 * 5 

Set 3 onwards were rest pause, with me hitting 7 reps on average and rest pausing the remaining reps.

One arm DB row

30 * 20 * 3

Conditioning

Row 200m/150m/150m with the paddle.

S.M.B

Bench at Slaughterhouse gym

Today we hit the Slaughterhouse gym. Everything felt heavy. But I set my mind to try out the beyond 5/3/1 template for my first day's bench. 

Warmup with some shoulder rotation work

Bench 

Bar * 10 * 2

40 * 10 (felt surprisingly heavy)

60 * 10

80 * 10

90 * 5 

110 * 5

120 * 4 (can't get my 5th)

90 * 10/8/10/8/9

Pull-ups 

10 * 5 (kips for days)

Front lateral raise 

10kg * 10 * 3

Tricep db extension

15kg * 10 * 3

Hanging knee raises

10 * 2