How do you bench 89kg?
Omlette Approved Sila Training Log
- Thread starter tomlet1
- Start date
Probably hit the 9 instead of the 0 chap
Id say pretty much the same tbh mate.
Session was less volume today as I had physio at 7.30 and didn't get to start training till about 6.45
But as I get nearer to the end of training block I tend to do less sets as they're near PBs.
E.g. last bench day I did 1 set of normal bench, 2 sets of slingshot and 1 set of CGBP for bench work, so 4 sets total but everyone was a PB so altho low volume it's taxing if that make sense.
Deadlifts
Dats right
10 mins warming up with rows and pulls light
Worked up to 140
140 x 6 sets of 4- managed 3 sets of 6 last time so decided to do more sets of less reps so overall volume was higher at same weight but less likelihood of form breakdown, 're set every rep. Felt good
Seated rows
80 x 3 sets 10/10/7
Neutral chins
Bw x 3 sets
Ham curl
80 x 12/10/7
Curls x 2 sets
Core stability bollox afterwards.
Dats right
10 mins warming up with rows and pulls light
Worked up to 140
140 x 6 sets of 4- managed 3 sets of 6 last time so decided to do more sets of less reps so overall volume was higher at same weight but less likelihood of form breakdown, 're set every rep. Felt good
Seated rows
80 x 3 sets 10/10/7
Neutral chins
Bw x 3 sets
Ham curl
80 x 12/10/7
Curls x 2 sets
Core stability bollox afterwards.
Squat
40/60/80/100/120
140 X 6 sets of 3
Straightforward however I was focused on being pain free and following the right queues so they wernt that powerful, slow and steady
Was going to do some bench but worked to 120 and felt like dog log so
Leg ext
Stack x 15/12/10/8
Wide Lat pulldown x 4 sets to failure.
40/60/80/100/120
140 X 6 sets of 3
Straightforward however I was focused on being pain free and following the right queues so they wernt that powerful, slow and steady
Was going to do some bench but worked to 120 and felt like dog log so
Leg ext
Stack x 15/12/10/8
Wide Lat pulldown x 4 sets to failure.
Bench
40/60/90/125
152.5 x 2 PB- easier than expected too tbf
Slingshot
170 x 2 PB
Regular bench
140 x 5 equal PB however I'm calling it a PB as last time was fresh and all reps arse was pinned
Close grip
110 x 8 fooked
Dips
Bw x 15
Bw + 1 chain x 12
Bw + 2 chains x 10
Bw + 2 chains x 8
Face pulls x 3 sets
Ran out of time here as was training with mrs
Need to start eating better cus the 2000cal a day dietis leaving me fucked after 1 or 2 top sets
40/60/90/125
152.5 x 2 PB- easier than expected too tbf
Slingshot
170 x 2 PB
Regular bench
140 x 5 equal PB however I'm calling it a PB as last time was fresh and all reps arse was pinned
Close grip
110 x 8 fooked
Dips
Bw x 15
Bw + 1 chain x 12
Bw + 2 chains x 10
Bw + 2 chains x 8
Face pulls x 3 sets
Ran out of time here as was training with mrs
Need to start eating better cus the 2000cal a day dietis leaving me fucked after 1 or 2 top sets
Deads
140 x 6 sets of 5
Felt great today, form looked decent
Seated row x 3 sets
Pulldown x 3 sets
Face pulls x 2 sets
Curls x 2 sets
140 x 6 sets of 5
Felt great today, form looked decent
Seated row x 3 sets
Pulldown x 3 sets
Face pulls x 2 sets
Curls x 2 sets
Day off work so killing some time with a random one
Inc DB
Warm ups
45s x 8
50s x 8
55s x 5 PB
Close grip floor press
110 x 5
110 x 5
110 x 5
Supported row (done slow with iso hold)
20 x 12
30 x 2 sets of 10
Laterals
15 x 3 sets
Face pulls/Pushdowns x 2 phaggot sets
Inc DB
Warm ups
45s x 8
50s x 8
55s x 5 PB
Close grip floor press
110 x 5
110 x 5
110 x 5
Supported row (done slow with iso hold)
20 x 12
30 x 2 sets of 10
Laterals
15 x 3 sets
Face pulls/Pushdowns x 2 phaggot sets
Sjundea
Moderator
any comps coming up tom?
It was gonna be SILA start of December, pulled out because of back and was unable to string any decent training together.
Touch wood it's feeling good at the moment but still not enough time to get strength back up for that, so nothing planned.
I'm happy to focus on bench PBs and slowly building squat and deads back up for now.
Sjundea
Moderator
Yeah I knew you had dropped SILA but wondered if you had any plans.
Bench is def coming along nicely at the moment.
Squats
50/80/100/120
140 x 6 sets of 4
Felt ok, some reps not great but some much improved. Took my time, no back pain.
Leg ext
100 (stack) x 20
1 leg
55 x 12/12
55 x 12/12
Ham curl
60 x 15
80 x 11/7
10 mins on bike to finish which killed me
50/80/100/120
140 x 6 sets of 4
Felt ok, some reps not great but some much improved. Took my time, no back pain.
Leg ext
100 (stack) x 20
1 leg
55 x 12/12
55 x 12/12
Ham curl
60 x 15
80 x 11/7
10 mins on bike to finish which killed me
Bench
40_60/80/100/120/140
160 x 1 PB
162.5 x 1 PB
Slingshot
180 x 1 got a breath of a touch, lost line. Should of done a warm up to get line but had no spot so was asking randomers
Bench
130 x 7
Close grip
120 x 8
Spoto
100 x 8 hard after all that!
Dips
Bw+3 chains x 9
Bw+3 chains x 6
Bw x 12
Face pulls
35 x 3 sets to failure
40_60/80/100/120/140
160 x 1 PB
162.5 x 1 PB
Slingshot
180 x 1 got a breath of a touch, lost line. Should of done a warm up to get line but had no spot so was asking randomers
Bench
130 x 7
Close grip
120 x 8
Spoto
100 x 8 hard after all that!
Dips
Bw+3 chains x 9
Bw+3 chains x 6
Bw x 12
Face pulls
35 x 3 sets to failure
G
Guest
Lovely pb that