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Cannonball private msg quote post Address this user
Dead pin:

330x1
308x6 PR
319x5 PR

3 sets of biceps
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Cannonball private msg quote post Address this user
Paused bench:

330x2x9

One set of biceps (50 reps with 20 lbs kettlebell)
Post 227 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Fair enough. I can see the split mentioned above covers everything barring back. Why is that?
Post 228 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by WinnersNeverQuit
Fair enough. I can see the split mentioned above covers everything barring back. Why is that?


I get most DOMS in my back from the bench due to performing so many sets while keeping everything maximally tight, and any back work diminishes my ability to bench for atleast a few days after. I do some rear shoulder and trap work but everything else gets slaughtered by the bench.
Post 229 • IP   flag post
Cannonball private msg quote post Address this user
Today:

Deadpin:

341x1
313.5x6
319x5

3 sets of biceps

Sum: huge progress, + 16.5 lbs for 6 reps.
Post 230 • IP   flag post


Cannonball private msg quote post Address this user
Nvm, I thought I hadnt done mondays workout LOL
Post 231 • IP   flag post
Cannonball private msg quote post Address this user
Paused bench:

330x3x8

2 sets of biceps (44 lbs hammercurl DB, 35 lbs kettlebell curl)

Sum: getting in shape as planned. first workout I couldnt do more than 1 in each set no matter what, today I could've probably knocked out 6 reps in my last set.
Post 232 • IP   flag post
Cannonball private msg quote post Address this user
Deadpin:

330x1
346.5x1 PR
363x0
324.5x5 PR
330x5 PR
341x2 PR

1 set of hammer curl 44 lbs 11 reps
Post 233 • IP   flag post
Cannonball private msg quote post Address this user
Worked out earlier today before work.

Band bench (green)

in kg...

110x5
115x5
122.5x5
130x4
Post 234 • IP   flag post
Cannonball private msg quote post Address this user
Today:

330x4x7

some biceps and stretch

was a pretty rough workout but I pulled through. had insane DOMS when I was expecting to be well recovered. pretty happy that I still progress despite that.

tomorrow is rehab for legs I guess.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Do you have a Swiss Bar? Ever use one?
Post 236 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Do you have a Swiss Bar? Ever use one?


Had to google what it was Yeah I have one, have maybe used it once. Didn't really see the point.
Post 237 • IP   flag post
Cannonball private msg quote post Address this user
Rehab sucks so I did dead pin instead

352x1 PR
335.5x4 PR

Sum: my back is hurting though so I should probably go to a doctor.
Post 238 • IP   flag post
Cannonball private msg quote post Address this user
Today:

PAused bench:

330x5x6

Some shoulders and biceps

Sum: was actually planning to do this workout tomorrow but got 2 people I coach that train tuesday and not wednesday so moved it to today. they didnt show up anyway though lol
Post 239 • IP   flag post
Cannonball private msg quote post Address this user
Deadpin:

352x1
341x5 PR (+11 lbs)

Some stretch and stuff.

Wow, was hoping for 4 but pulled off 5. Quite good. Always feel good to erase multiple PR's on the board! (330x5, 335.5x4)
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Cannonball private msg quote post Address this user
https://www.instagram.com/p/BYLt2NKFGmp/?hl=sv&taken-by=rikardsvanskog
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THE GODFATHER wannabemuscular private msg quote post Address this user
OK, so first, the music? WTF?

Secondly, if you don't arch your back how much space is there between your chest and the bar?
Post 242 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
OK, so first, the music? WTF?

Secondly, if you don't arch your back how much space is there between your chest and the bar?


Best song!

maybe 3 inches? idk
Post 243 • IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
OK because you always say you go from right off the chest. I wasn't thinking of you arching up to the bar that much. Now I'm not as impressed
Post 244 • IP   flag post
Cannonball private msg quote post Address this user
Pinpress (and especially dead bench) is already quite risky when it comes to injury so to do it that way while making the exercise less effective seems like a bad idea
Post 245 • IP   flag post
Cannonball private msg quote post Address this user
Again I'm having problems sticking to the plan... was gonna do this workout tomorrow, and it was supposed to be 330x6x5...

330x6,9,8,6,6

Some biceps

Sum: would've had the 10 if I hadnt had such DOMS in my biceps I think. Very well, the plan is to try again on thursday.
Post 246 • IP   flag post
Cannonball private msg quote post Address this user
Today:

Band bench (green):

288x5 PR
308x4 PR
330x3 PR

One set hammer curls

Nice.
Post 247 • IP   flag post
Cannonball private msg quote post Address this user
Dead pin:

330x1
343.5x4 PR
352x4 PR

some stretch
Post 248 • IP   flag post
Jsn3004 private msg quote post Address this user
I know your program isn't exactly structured, but are you following a certain bench program? Because it seems like you're always making PRs haha
Post 249 • IP   flag post
Cannonball private msg quote post Address this user
Quote:
Originally Posted by Jsn3004
I know your program isn't exactly structured, but are you following a certain bench program? Because it seems like you're always making PRs haha


Yeah right now I'm running VX but I'm autoregulating alot so it might seem a bit random
Post 250 • IP   flag post
Cannonball private msg quote post Address this user
Todays workout:

shit better luck next time
Post 251 • IP   flag post
Cannonball private msg quote post Address this user
Ok so it wasn't completely shit yesterday, still did 9.5 paused reps at 330 but really wanted 10. Anyway, on to the next workout plan.

Todays workout:

Deadpin:
357x1 PR

Widow bench: (dead bench with bands)
242x5

Sum: alright
Post 252 • IP   flag post
Cannonball private msg quote post Address this user
Today:

Paused bench: 308x1

Slow bench: up to 210x5

Sum: was planning to do heavy 3's paused on my new bench but I haven't got a cushion for it yet, it's just a wooden board so after benching heavy on it yesterday I was all bruised and it became quite excrutiating around 300 lbs.
Post 253 • IP   flag post
Cannonball private msg quote post Address this user
Today:

Deadpin:

354x3 PR
343x5 PR

Widow press:
264x5, 4
242x6

Some biceps

Sum: nice. Qualifying comp on saturday.
Post 254 • IP   flag post
kevinscott private msg quote post Address this user
Is this article correct?

link: clickable text

I'm trying to lose some weight and now I'm checking for info as much as I can.


Thanks in advance.
Post 255 • IP   flag post
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