New Year New Me (Skeletor)

[Skeletor]

Out with the old journal and in with a new one as pretty sick of the old one.

Been lifting for about 5 years starting at 59kg as a drinker and smoker. Gave up and shot to 72kg within a year and a half. Had slow and steady gains form there on. Fell off a roof about 2 years ago and broke my heel bone which stuffed leg training for a year and then took up powerlifting and currently today I am 85kg but average 83kg.

 

Age                      34

Weight                 182.5 to 185kg average

Height                  170cm

Sex                       Male

Occupation           Plumber/ Gasfitter/ Roofer/ Heating      Owner, Operator small business.

Current lifts           Squat 220kg raw,  Bench 150kg pause,  Deadlift 250kg

 

Currently running a bench program for 12 weeks to boost the bench with a goal of a 160 to 170 pause and in the second week and second session was today.

 

Hover pause bench.   125kg x 5 sets of 3 with a 2 second negative, 3 second pause hovering an inch above chest .

 

DB shoulder press.    35kg x 4 sets of 12 seated.

 

DB Rows.                   35kg x 4 sets of 12.

 

Felt great today . Bench strength is definitely getting stronger and the control on the way down has greatly improved. Only 2 weeks into the program and I can already feel the changes taking place. Got through all the workout quite easily.

 

[Spacebound]

In. Will be following with interest. Are those hover bench presses like a spoto press?

[Skeletor]

In. Will be following with interest. Are those hover bench presses like a spoto press?

I think they might be the same thing mate. Ill have to check though.

[Realtalk]

Nice bro, what comps next year?

[Skeletor]

Nice bro, what comps next year?

 

Id like to do any in the Manawatu area man or maybe New Plymouth at that Redemption gym . I guess it will all be work depending though,

[Skeletor]

Today I did some deads.

60kg x 10

100kg x 10

140kg x 5

180kg x 5

200kg x 4

220kg x 6 all stop and go (new 6 rep pb )

200kg x 10 touch n go.

[Skeletor]

Bench program week 3 day 1

Close grip pause press 130kg x 3 sets of 3. Went well

Wide grip press 110kg x 10, 100kg x 2 sets of 10

Overhand pullups x 3 sets 10.

[Skeletor]

Front squats only

60kg x 10

100kg x 5

140kg x 5

150kg x 5 x 4 x 3

100kg x 13

[Skeletor]

Did chest today.

 

Hover pause bench 130kg x 5 sets of 3.  2 sec negative 3 second hover pause. Was supposed to do shoulders but got a callout to work for a fricken blocked drain and then another 2 so ruined my day so now ill train shoulders and rows with squats tomorrow morn.