Sam's training

Thanks Aaron, 600 at the whey meet is the plan then!!

Sure will Aaron!

CG bench
60kgx8
100kgx7
120kgx1 paused
140kgx1 paused
150kgx1 paused
140kgx6x1 all paused (varying grip - easiest were with 1 finger on smooth)

Lat pulldown
100kgx2x10 wide
110kgx2x12 v-bar
140kgx10 v-bar

Seated DB shoulder press
40kgx10 (DBs paused on shoulders every rep)
40kgx6 (as above)

Tate Press
40kgx2x8
30kgx10 supersetted with 30kgx10 hammer curls
25kgx12 supersetted with 25kgx12 hammer curls

Very strong today on the assistance stuff - 40sx10 paused on seated DB shoulder press is a 3 rep PR. The 150kg paused bench felt solid.

aaron plant wrote:Great work on the cg bench Sam, What do you think you can do for a all out single?

Cheers mate.

150 didn't feel like a max. Ideally 160 paused at Christmas, possibly a little more afterwards touch and go. I am going to follow a plan up til then of 2 bench sessions a week, 1 'speed' singles with 80-85% the other singles with 95% or so. Each time i will try to increase the weights/number of singles on each, if i feel i need a back off day i'll do some triples with a lighter weight instead. Steve suggested this in an article he wrote so it's definitely worth a go. Assistance work is going to be heavy upper back work, strict shoulder stuff and lots of tricep work.

aaron plant wrote:Pretty much same as i was doing.

How much did you get out of it? I think the mistakes i have made with speed work in the past is using too light a weight (i.e. westside style, aimed at geared lifters). My bench has never responded to higher reps like my squat does. I did 120x10 a while ago, and the next week 140x1 felt like a ton.

Not yet Mark, i may give them a go to change it up because i am getting used to tates now - when i first did them my tris were sore for 3 days today i wouldn't even know i did anything.

Aaron i may chuck in a few triples now and again on the bench!

Stretching.

oly squat
Usual warmups up to 200kg , then,
225kgx3x3
Smoked the first set. Slight twinge in the back on the last rep of the second set. Third set wasn't too bad except for taking way too long getting my feet in the right position and the bar was off centre.

double overhand axle deadlift
115kgx1
135kgx1
155kgx1
175kgxjust missed lockout. So so close.
155kgx3 (third was hitched and re-gripped just before lockout)
160kgx2
165kgx1

Euro pinch, 49mm
91kgx6x1
91kgx2x2
All held at the top.

Band pullaparts
Bluex2x10
Greenx2x12

Thanks mate, i've been training 6 years now (i got my first set of DBs for my 14th birthday) but started seriously when i was 15. Before that my sessions were basically flat DB press on day 1, curls and abs on days 2 and repeat , ha ha... I have been doing grip since i was 15, in the beginning i just messed about with the #1 and #2 a bit, and closed the #2 when i was 15 but after that i did no work on the #3 and just foucused on bodybuilding training. I closed the #3 when i was 17.