Preparing for Z day

[startinfromscratch]

you got mail broseff 8)

[tinytraps]

you got mail broseff 8)

honestly now that ive looked at it its frekkin insane! I inputed the numbers for a 140 max... :shock:

Week 5 deload day 1

Bench press

20x10x2

60x3

80x3

100x1x4 3second pauses

leg ext 3x10

btn press 3x5

chins 3x2

pulldowns 3x10

abs 100 reps

Was tired as anything coming into todays session and a little malnourished but pressing was good none the less.

[Big john]

Was tired as anything coming into todays session and a little malnourished

You....malnourished?!, i find that hard to belive Kemosabi :pfft:

nice work on the 100s for long ass pauses broseff

[startinfromscratch]

Was tired as anything coming into todays session and a little malnourished

You....malnourished?!, i find that hard to belive Kemosabi :pfft:

nice work on the 100s for long ass pauses broseff

wrong quote swarzenegro!

[Big john]

Was tired as anything coming into todays session and a little malnourished

You....malnourished?!, i find that hard to belive Kemosabi :pfft:

nice work on the 100s for long ass pauses broseff

wrong quote swarzenegro!

stfu! up i was low on carbs LMAO :pfft: :pfft: :pfft: crack up

[tinytraps]

You....malnourished?!, i find that hard to belive Kemosabi :pfft:

nice work on the 100s for long ass pauses broseff

wrong quote swarzenegro!

stfu! up i was low on carbs LMAO :pfft: :pfft: :pfft: crack up

Ease off the diclofenac bro! :pfft: :pfft: :pfft:

[Big john]

wrong quote swarzenegro!

stfu! up i was low on carbs LMAO :pfft: :pfft: :pfft: crack up

Ease off the diclofenac bro! :pfft: :pfft: :pfft:

Diclofenac is the new Jack3d...THATS WHAT I HEARD!

[startinfromscratch]

stfu! up i was low on carbs LMAO :pfft: :pfft: :pfft: crack up

Ease off the diclofenac bro! :pfft: :pfft: :pfft:

Diclofenac is the new Jack3d...THATS WHAT I HEARD!

[tinytraps]

Week 5 deload day 2

Bench press

20x10x2

60x3

80x3

90x3x2

seated row 3x10

rear delt flye 3x10

bb tricep ext 3x10

curls 3x10

all done. time to feast and rest for tonight we prepare for battle!

[startinfromscratch]

i still reckon 30 is your best option if you gonna do another prep block of bench. 30 is bench heavy, and higher %'s - i reckon itd suit you perfect.

[bar-belle]

for tonight we prepare for battle!

Now that's fightn talk BOOYAH!!

[tinytraps]

Week 5 day 3 Skills

Bench press TnG

20x30

60x3

75x3

90x2

105x2

120x1

130x1 5kg PB

140x1 15kg PB

100x10

60x22

Upperbody pump sets x various

Knocked the bastard off 8) Warmups felt good. 120 strong, 130 was slow the first inch or so but went good. Went 140 and it was a grind. Really slowed around the 1-2board mark but I stuck with it and locked it out, no spot no salts no major psych up. MEGA HAPPY!!!!!!! Celebrated with a scotch fillet and a 5 buck shake n dog lolz 15kg to my bench in a 4 week block. Will now do another prep block leading into the comp and will see from there.

The road to 3 plates has ended. Now the road to 4 begins!

[startinfromscratch]

Week 5 day 3 Skills

Bench press TnG

20x30

60x3

75x3

90x2

105x2

120x1

130x1 5kg PB

140x1 15kg PB

100x10

60x22

Upperbody pump sets x various

Knocked the bastard off 8) Warmups felt good. 120 strong, 130 was slow the first inch or so but went good. Went 140 and it was a grind. Really slowed around the 1-2board mark but I stuck with it and locked it out, no spot no salts no major psych up. MEGA HAPPY!!!!!!! Celebrated with a scotch fillet and a 5 buck shake n dog lolz 15kg to my bench in a 4 week block. Will now do another prep block leading into the comp and will see from there.

The road to 3 plates has ended. Now the road to 4 begins!

killed it brah!!!!!!!

russian bench progs=swoleness :grin:

[red machine]

yeahhh buheee well done!! 8)

[Corey1982]

Good work :clap: Now go hard for that comp and get some bigger numbers :twisted:

[bar-belle]

130x1 5kg PB

140x1 15kg PB

Whoot whoot....awesome work TT.

You should be doing the Auck bench champs mate....it's 3 weeks away you could peak for comp?? Just sayn.

[tinytraps]

killed it brah!!!!!!!

russian bench progs=swoleness :grin:

Cheers broski! My whole upperbody has grown heaps. Nigga getin jakd by the second.

yeahhh buheee well done!! 8)

Chur RM!

Good work :clap: Now go hard for that comp and get some bigger numbers :twisted:

Cheers Corey, going to see If I can turn this 140 tng into 140 paused in the next 5 weeks

130x1 5kg PB

140x1 15kg PB

Whoot whoot....awesome work TT.

You should be doing the Auck bench champs mate....it's 3 weeks away you could peak for comp?? Just sayn.

Thanks a bunch B-B, must be some sort of junior 120 raw bench CBC record :pfft: Hmmm not to ken on doing akl bench as Im still araw-ey Ill get smoked by them guys that wear those funny shirt thingys :grin:

From this first four week prep block here is a brief overview of how it went, what I did, how I felt it maybe a bit jumbled so apologies in advance.

-I initially thought that benching 4xpw would be tough. It wasn't after the first few sessions.

-I started with a tng max of 125 and at the end of prep hit a (tough) 140 tng.

-Switched to doing all max grip, train how you compete.

-Didnt feel the sheiko flu sluggishness that Ive come to know. I could come in and work up to doubles at 80% relaxed. Same for test didnt need to get the adrenaline pumping just happened.

-No sore shoulders, was expecting to get sore delts but nothing. Did get some tendinitis in the elbows but that passed in a week or so with some hi rep tricep work.

-While my specific strength in the bench has increased alot my general strength in the delts arms and legs has decreased. This was to be expected and 2bh Im not too fussed.

- I found I respond to volume very well, and adapted to the sessions very quick.

- I made the sessions harder by doing extra long pauses, feet up on down sets and doing various other bench variations as SPP/GPP exercises.

- I had 1 dedicated lat day where I worked rather hard from various angles and a lighter day that was more for stretching and flushing blood. I think this was key in keeping my shoulders healthy and helping off the chest strength.

From here Im going to discuss with a few people how to get to the 4plate mark. I think the sheiko route is the way to go albeit with a few mods but Ill fill you in once its confirmed 8)

[ThePman]

-I initially thought that benching 4xpw would be tough. It wasn't after the first few sessions.

-Didnt feel the sheiko flu sluggishness that Ive come to know. I could come in and work up to doubles at 80% relaxed. Same for test didnt need to get the adrenaline pumping just happened.

- I found I respond to volume very well, and adapted to the sessions very quick.

And nobody believes me when I say that it works this way for squats too

[Big john]

my wallets gonna get a Hiding now! :pfft: :pfft: :pfft: awsome bro, i knew u had it in ya for a 3 plater :clap: :clap: :clap:

[Phedder]

Awesome work on the 140 TT, onwards and upwards :clap:

[startinfromscratch]

when you hitting the A/S kat? :wink:

[tinytraps]

when you hitting the A/S kat? :wink:

Im not sure. Want a big raw bench by years end. big raw=big shirted :wink:

Awesome work on the 140 TT, onwards and upwards :clap:

Thanks phed, No respect for that weight any more, 160 in no time!

[Luigi]

good stuff on the 140 bro !!! awesome, was it RAW ??

[tinytraps]

good stuff on the 140 bro !!! awesome, was it RAW ??

Yea dude a NO NO NO bench no wraps, shirt or pause

[Luigi]

good stuff on the 140 bro !!! awesome, was it RAW ??

Yea dude a NO NO NO bench no wraps, shirt or pause

ahh good the only way that counts :pfft: