My goal is also the 93 division, I'm not interested in dieting down just yet though. How low are you aiming to get?
91-92kg to be safe. I'm mainly dieting so I can fit into my suit properly in April as I'm a groomsman at my bro's wedding.
Here 'tis Skip, bench bonanza!
5/3/1: cycle 4, week 1
3 x 100kg
3 x 115kg
3 x 130kg
1 x 140kg
1 x 150kg
3 x 1 x 155kg
Paz and I are now running the 5/3/1 with Singles version of the template which technically makes it 3/5/1 and we work to some heavy singles on weeks 1 and 3. 155kg is the heaviest I've benched in over a year and honestly it wasn't that hard. Stoked! I tweaked my back in the 3rd set when my foot slipped due to the rain.
Here's the first of the 155kg singles...
3 x 10 x 100kg
10 x 105kg
9 x 110kg
Superset with pullups. 1st set normal grip, 2-5 wide grip. +60 reps.
Hang Clean to Press Conditioning Complex
5 x 60kg Hang Clean to Press/10 x 60kg Bent Row/12 x Bodyweight Tri Extension/8 x 20kg DB Hammer Curls/10 x Jumping Lunges4 sets.
Vid of 2nd set...
You ***** dwarf ****** weight the ***** same as me and not only are way stronger, but look much **** thicker too you ***** ***** ***** of a horse. God do I hate you and your inferior breed of mini humans.
Tons of respect for going through 5 sets of that complex
Freako make sure you get into the top 6 guess comeptition in the general section, it'll cover all shows this year at the end the mecca contest champ will be crown. for more info go to the Flex pro top 6 guess thread .
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
5/3/1: cycle 6, week 1
3 x 140kg
3 x 160kg
3 x 180kg
1 x 200kg
3 x 1 x 210kg
3 x 5 x 160kg
Worked up to 3 heavy singles again. I almost dared myself to go for a new max but common sense took over. 200kg was deep as hell, 210kg less so but still ok. The 3 sets of 160kg should have felt light in comparison but they didn't, they were fukcing hard!
3rd and best of the 210kg singles...
I wouldn't argue about the validity of that squat freako, good job.
I've noticed that you're looking down when unracking the bar and that might make you lose upper back tightness in your setup and affect the whole execution. Same thing happened to me and since i'm correcting that i really notice it. I'm not telling you that it will make you squat 10 more Kg but it can make the process much more confortable ;) That's only my experience, whatever works for you is fine and of course a near-max lift will always look a bt ugly ;)
10 x 60kg
2 x 20 x 60kg (w/straps)
Standing One Arm DB Press
10 x 30kg
2 x 8 x 30kg
10 x 20kg DB Hang Clean to Press/10 x 20kg DB Hammer Curls/15 x BW Tri Extensions/15 x Inverted Row/15 x Pushups/10 x Jumping Lunges/10kg Plate Lateral Raises
3 sets, made reps as best as I could in last 2 sets.
Tris and traps are burnt as **** now.
2 x 185kg
2 x 215kg
1 x 240kg
fail x 245kg
4 x 4 x 185kg
I was out drinking til 3am on Sunday night so I'm going to blame that for my 245kg bomb. 240kg moved relatively fast albeit nastily. I'm going to set the numbers back a bit further next week I think.