weds 13th bench press session

ChrisJenkins398.5kg · 14-09-2006, 09:08 AM

*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)

ChrisJenkins398.5kg · 14-09-2006, 09:17 AM

If anybody would like to follow my workouts leading up to the worlds, Il be posting my next workouts in the progress / journal section.

Nick500 · 14-09-2006, 10:15 AM

Excellent Chris, i'll be following it.

ChrisJenkins398.5kg · 14-09-2006, 10:35 AM

Cheers Nick mate, any input or comments about my weekly routine is gladly welcome. I want to improve my routine and get the best from training....

Poom · 14-09-2006, 11:13 AM

heavy weights !

14-09-2006, 09:08 AM	#1 (permalink)
ChrisJenkins398.5kg Making Progress Join Date: Sep 2006 Location: Extreme hideout Posts: 128 Rep Power:	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)

14-09-2006, 10:15 AM	#3 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	Excellent Chris, i'll be following it. ______________________ - Obsession is what lazy people call dedication -

14-09-2006, 11:13 AM	#5 (permalink)
Poom Making Progress Join Date: Aug 2005 Posts: 165 Rep Power:	heavy weights ! ______________________ "Im hardly a bum im training to become an arctech" - wannabebig

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14-09-2006, 09:17 AM	#2 (permalink)
ChrisJenkins398.5kg Making Progress Join Date: Sep 2006 Location: Extreme hideout Posts: 128 Rep Power:	If anybody would like to follow my workouts leading up to the worlds, Il be posting my next workouts in the progress / journal section.

14-09-2006, 10:35 AM	#4 (permalink)
ChrisJenkins398.5kg Making Progress Join Date: Sep 2006 Location: Extreme hideout Posts: 128 Rep Power:	Cheers Nick mate, any input or comments about my weekly routine is gladly welcome. I want to improve my routine and get the best from training....