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CMinOZ · 23-07-2007, 05:12 AM

Last week was a light week with the grading being the main focus on Saturday. So wednesday night was just arms and Chest - and it went a little something like this...

Flat bench - 3 x 12 reps to failure then forced reps
EZ concentration curls - Rest pause - 12 - 6 - 3 reps supersetted with...
Close, Reverse Grip Bench - Rest pause - 12 - 6 - 3 reps

Incline Smith Press - 2 x 12 reps to failure then forced

Dumbell curls - 2 x 12

Dumbell skull crushers - 2 x 12

So not too tough on Wednesday as the big one was on Saturday.

About 20 lifters attended and after having to learn the official lifts and calls it was all on - I was very happy with a really clean and powerful squat at 165kgs which was a PB. I could have gone heavier on this but rules are rules and 3 lifts is the max.

Second came a complete F*c*i*g nightmare bench, really screwed up, could not get my head around pausing on the chest and went into it without my head on - only managed 120kgs when I expected a fair bit more.

Finally came the deadlift and another strong lift but a poorly planned exercise. I finished on 200kgs because last time I attempted 200kg it was all over the place and would never have passed the judges eye. Needless to say I hammered it and was quite disappointed that I hadn't backed myself in for 210kgs or more.

All in all, not a bad day. A couple of lessons learned and now some serious work needed on my bench.

23-07-2007, 05:12 AM	#23 (permalink)
CMinOZ Join Date: Apr 2007 Location: Australia Posts: 214 Rep Power:	Re: A log from the other side of the world Last week was a light week with the grading being the main focus on Saturday. So wednesday night was just arms and Chest - and it went a little something like this... Flat bench - 3 x 12 reps to failure then forced reps EZ concentration curls - Rest pause - 12 - 6 - 3 reps supersetted with... Close, Reverse Grip Bench - Rest pause - 12 - 6 - 3 reps Incline Smith Press - 2 x 12 reps to failure then forced Dumbell curls - 2 x 12 Dumbell skull crushers - 2 x 12 So not too tough on Wednesday as the big one was on Saturday. About 20 lifters attended and after having to learn the official lifts and calls it was all on - I was very happy with a really clean and powerful squat at 165kgs which was a PB. I could have gone heavier on this but rules are rules and 3 lifts is the max. Second came a complete Fci*g nightmare bench, really screwed up, could not get my head around pausing on the chest and went into it without my head on - only managed 120kgs when I expected a fair bit more. Finally came the deadlift and another strong lift but a poorly planned exercise. I finished on 200kgs because last time I attempted 200kg it was all over the place and would never have passed the judges eye. Needless to say I hammered it and was quite disappointed that I hadn't backed myself in for 210kgs or more. All in all, not a bad day. A couple of lessons learned and now some serious work needed on my bench.