Eh horrible session. Different environment really play a big part on my performance.
Squats for warmups
60 * 10
65 * 10
Squats
85 * 5
105 * 3
125 * 3
135 * 2
145 * 2
155 * 2
165 * 0, failed
Okay my left knee is really giving me problem.
Pause squat (2s)
120 * 3 * 2
Good morning
65 * 8 * 3
Squats
65 * 40
Leg curl
12 * 3
Okay overall bad session. Left knee giving me problem still from the last squat session. Lots of things left undone due to limited equipment but got my main lifts in. Abel is a very explosive squatter while I am more of a slow grinder. Need to move faster to lift more weight. Hope the haze clear for good soon.
Throat is on fire. PSI 290. Record high in Singapore. Lungs feel like it's on fire.
Warmup
Band push downs * 15/25, push-ups 15, band pull apart 15/20
Floor press
Bar * 10
60 * 5
80 * 5
100 * 3
120 * 2 * 7 + 6 (last set AMRAP)
Incline DB bench
25 * 20,30 * 20
Close grip bench
80 * 12 * 3
Band flyes
45 * 1
Band push downs
100
DB Press
22.5 * 12 * 3
1st set
8th set with absolute fail
Close grip 80*12
Workout was good. Triceps was shifting about the past few days (CNS overtaxed). Was suppose to hit 127.5*2 for 8 sets but decided to listen to my body and do with 120kg. Was a good call as the speed was fast for all my sets. Today (20/6/2013), no aching as of now though the haze is bad. Affecting my throat. I hope that I can set a record with my bench still (at least 150kg) and also rep the most reps with my BW (really curious about my own strength).
Collected my 1MR from Heechai at Nutrifirst today. Get your supps from Nutrifirst
Since there are 5 more bench sessions left including BB day, I shall switch gears and focus on more benching and place press at a lower priority. The next two bench days are rep and explosive so 3 more sessions would not affect my normal bench performance. I plan to do a mini 3 day cycle on the 3 BB day focusing on my lockout.
Day 1
Flat bench 115 * 3 * 6
3 board bench pause 140 * 2 * 5
Pull-ups (BW) 10 * 3
Triceps hell (1set)
Press (try to match as prescribed in cube else do some bodybuilding reps 12 * 3 etc)
Face pulls (15 * 5) superset with shrugs (10/2sec iso hold * 5)
Push-ups, band pull aparts, band push downs * 15 * 2
Bench
Bar * 10
60 * 5
80 * 5
100 * 5
120 * 3
140 * 1
145 * 1 (PR)
150 * 0 (missed, form wasn't tight enough)
Couldn't lock out with 150kg cuz lost tightness and had to muscle up the bar. Bar moved to mid way and got stuck. Grind for about 2sec but can't get it moving. Decided to add in more heavy bench with 3 board for lockout. Off the chest was fast and that felt good so pretty sure 150kg is in the bag for the meet. Was tempted to go for another rep but decided against it. Train to build strength and not to keep testing it.
3 board press
150 * 0
140 * 1
140 * 2
140 * 3
Missed 150kg when my left tricep sort of gave way. Really wanted to feel the heavy weight. Again tempted to go for another attempt but screw the ego and went for more reps with 140kg. Single felt good and fast so decided to go for more reps. Double felt good and wanted to do another rep but because I told twain I wanted a double so he helped me bring the bar in after my double so I can't get the 3rd rep off my chest after bringing the bar out again. Felt confident though and went for set 3 which I got my 3 reps. Was a bit of a grind at the lockout but lock out nonetheless.
95 * 15
95 * 11/2/1
First set was a bit all over the place as my form was a bit thrown off by the sudden increase in bar distance but rep out 15. 2nd set was much better for the first 11 reps. Really smooth and got the groove however my left triceps give way again and rest pause the remaining 3 reps.
Lats pull down
85 * 12
95 * 12
105 * 12
These felt real easy. Was expecting 85 to be hard then the weights flew up so went up and same thing so went up to 105 which again flew up. Shall rmb this and use heavier weights the next session.
Thick bands pushdowns
25 * 4. Moved fast and squeeze at the bottom of the motion. Thick bands are mother hard. By now my triceps are dying and really had to force my arms to move.
Shrugs
35*15*3
Read from JTS training blog , Corey or someone else , that his DB shrugs never go above 55lbs and it is more about the squeeze. Of cos I had a bit of ego left still so I used 35kg (help improve grip too) and hold the squeeze at the top for 2sec until my ears ring. Real good for traps development.
Db Shoulder press
20 * 12 * 2
20 * 15
First 2 sets felt easy so pushed myself for the last set however the 15 reps is a bit disappointing.
Anyway after today's session, I thank myself for adding in the tricep hell on sats for my off the chest speed is fast. I also found my sticky point (sorta since it could be cuz my form break down). Shall throw in 3 board press/reverse band bench to develop lock out strength. I think a 160kg reverse band bench for triples should be good as it allows me to get use to feeling the weight on top. Either that or stick to 140kg with 3 board for triples and work up to singles. Including sats that is a total of 5 bench sessions left which I will do my best to maximize my results.
