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Cannonball private msg quote post Address this user
Bonus leg workout:

goblet squats with bands around knees + leg extensions: 3 super sets

leg curls: a bunch

some calves
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Todays workout:

slow bench: 231x5 PR

some incline slow bench stretch super setted with other stretch

like 8 sets of biceps

Sum: priming workout for sunday
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Good day!

Paused bench:
352x1
308x10 PR
308x10
308x11 PR
308x7

Incline: 210x8

Sum: not often you up the weight 11 lbs and do 1 more rep after a week.
Post 178 • IP   flag post
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Today I just did some bodybuilding for biceps, forearms, calves and quads. A true hassle writing down in english (for me) so I won't lol.
Post 179 • IP   flag post
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Band bench (purple):

275x2
308x2
330x2
343x2 PR
354x2 PR
360x2 PR

Some pullaparts

Sum: good times
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Did some extra back and biceps yesterday, today I did calves + priming for sunday bench
Post 181 • IP   flag post
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Todays workout:

Paused bench:

352x1
363x1
330x9 PR

Band bench (green):
242x2
308x1 PR
330x1 PR
332x1 PR

Sum: best set I've ever done. Was soooo close to getting 10 reps but maybe next time.
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Post 183 • IP   flag post
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Did some biceps monday, was not an energetic day if I remember correctly. Then I did a 380 band bench with purple band on tuesday, not much more after that.

Thursday was also biceps. lol

Started a new job last friday so energy has been low. Hoping to be able to get some more bodybuilding legwork in coming week.
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Todays workout:

Paused bench:
407x1 PR
352x6 PR

Some triceps and pullups

352x6: https://www.instagram.com/p/BTgrNGVl0o5/?taken-by=rikardsvanskog

yes, very short pauses
Post 185 • IP   flag post
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Did biceps and legs 2 days ago.

Today:

Band bench (blue):
242x2
264x2x2
275x2 PR
286x2 PR
288x2 PR

OHP BTH: 66x10, 66x10, 77x15

Sum: nice.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by Cannonball
Todays workout:

Paused bench:
407x1 PR
352x6 PR

Some triceps and pullups

352x6: https://www.instagram.com/p/BTgrNGVl0o5/?taken-by=rikardsvanskog

yes, very short pauses


Yes, VERY short pauses. Strong either way.
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Quote:
Originally Posted by wannabemuscular
Quote:
Originally Posted by Cannonball
Todays workout:

Paused bench:
407x1 PR
352x6 PR

Some triceps and pullups

352x6: https://www.instagram.com/p/BTgrNGVl0o5/?taken-by=rikardsvanskog

yes, very short pauses


Yes, VERY short pauses. Strong either way.


Thats why I said it...
Post 188 • IP   flag post
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Todays workout:

Paused bench:

330x1
286x10,10,13 PR

Flyes 2 sets

Barbell triceps extensions: 88x10,10,15

Lat pulldown machine: 2 sets

https://www.instagram.com/p/BTyoCAzFTeA/?taken-by=rikardsvanskog
Post 189 • IP   flag post
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As always, just bad at updating here... Oh well.

Todays workout:

Band bench (green):

242x2
264x2
286x2
308x2 PR
308x2
308x2

4 count:
242x2
242x2

OHP bth: 110x10,10,12

I marvel every time at how little ohp bth actually correlates with bench press. Stronger than I've ever been in the bench, maxing out at somewhere around 420, and first ohp workout two weeks ago I managed to squeeze out 15 strict reps at... 66 lbs
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313.5 x 2 band bench with green band:

https://www.instagram.com/p/BUe51ENlgYB/?taken-by=rikardsvanskog
Post 191 • IP   flag post
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Todays workout:

Paused bench:

352x1
330x6x6

Some kickbacks and barbell triceps extensions

Sum: gonna have to cut down on amrap sets both for pressing and other muscles for upper body. It affects my heavy bench day negatively.
Post 192 • IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
Makes sense . . . I feel when I do too much rep work I get beat up quick. Last time I ran 5/3/1 I ended up with all kinds of aches and pains.

330 6x6 is nice work.
Post 193 • IP   flag post
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Quote:
Originally Posted by wannabemuscular
Makes sense . . . I feel when I do too much rep work I get beat up quick. Last time I ran 5/3/1 I ended up with all kinds of aches and pains.

330 6x6 is nice work.


I quite like rep work, just not amrap sets. IDK why but they just kill all power next couple of workouts = negative spiral.

Example: If I do 310x10, 10, then amrap = shit
Example 2: If I do 310x10, 10, then just continue until I can no longer do 10: super gains

Example 2 is how I've been training for the last 6 months. Never in my life had such good gains before.
Post 194 • IP   flag post
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Yesterday I did biceps, back, hamstrings and calves.

Today I did goblet squats, calves and leg extensions.

That is all.
Post 195 • IP   flag post
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Todays workout:

Band bench (green):
286x2
308x2
319x2 PR
330x2 PR
330x2
330x2

Some CB press
Post 196 • IP   flag post
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Uhh wednesday biceps
thursday legs

today 6x6 on 336 paused bench
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THE GODFATHER wannabemuscular private msg quote post Address this user
How's the weight gain going? Are your arms getting bigger? Is the wifey keeping you fed with all kinds of goodies?
Post 198 • IP   flag post
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Quote:
Originally Posted by wannabemuscular
How's the weight gain going? Are your arms getting bigger? Is the wifey keeping you fed with all kinds of goodies?


- Sitting steady at 81 kg (188) which is good because then I can carbload up to 82ish, always good in competition to be a kg under the limit which is 83

- Yes!

- Nah, she's gotten lazy...
Post 199 • IP   flag post
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Did band bench again yesterday, 2 reps on 338 with green band which is a PR. Today I did biceps and legs. Officially on the starting list for nationals which is the 7th of july.
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Day after the band bench I did biceps and legs.

Today heavy bench:

380x1
330x6
336x6
354x5x2
357x5

some kickbacks and barbell triceps extensions
Post 201 • IP   flag post
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currently building a new bench so I get the correct width and the possibility of doing pin presses. Gonna be doing some of the old dynamic, max effort, speed work trio after nationals and will do pin press 2's for strength, normal paused 10's as dynamic staple, and then band benches with count on speed day.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Love the pin presses.
Post 203 • IP   flag post
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Quote:
Originally Posted by wannabemuscular
Love the pin presses.


Yeah I haven't tested them enough to say for sure but I think they might be the best exercise there is for a stronger normal paused bench, even better than normal paused bench itself!

Today I did band bench with green band (100-115 lbs resistance) up to 352x1.

https://www.instagram.com/p/BVP3ti7FJOy/?taken-by=rikardsvanskog
Post 204 • IP   flag post
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Worked out some more biceps and legs and shit during the week, just too lazy to update. Today heavy bench, up to 363x5:

https://www.instagram.com/p/BVcXhNSFXSs/?taken-by=rikardsvanskog
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