 weds 13th bench press session
*Warm up
set 1 20kgs olympic bar 10 reps all sets done with wide grip, index finger on outside ring.
set 2 60kgs for 5 reps
set 3 100kgs for 3 reps
set 4 140kgs for 3 reps
set 5 170kgs for 3 reps - rage x bench shirt / no belt... Shirt on very loose with collar high on neck, so I can touch lighter weight.
set 6 182.5kgs for 3 reps- " " " "
block press, four blocks. grip shoulder width.
set 1 190kgs for 3 reps
set 2 205kgs for 3 reps
dips - very close for triceps - lockout on every rep
set 1 / 6 reps bodyweight
set 2 / 20 kgs disk around waist - 6 reps
set 3 / 45kgs - 6 reps
set 4 / 65kgs - 5 reps - very hard set / triceps bloody dead meat after block bench, last rep squeezed for dear life (lol) |