VeganEssentials Posted October 17, 2011 Author Share Posted October 17, 2011 Definitely working on becoming a beast, give me a year and if I don't get hurt, I think it'll become reality Upper back and chest day today - Weighted pull-ups, narrow grip - 1x3 @ bodyweight (244 lbs. clothed and bloated)1x3 @ 25 lbs. added on1x3 @ 45 lbs. added on3x3 @ 72.5 lbs. added on (we have some shop-lathed 71.5 lb. plates, that plus rope to tie it on waist = 72.5 lbs. total) 2" diameter axle flat bench press - 1x5 @ 145 lbs.1x3 @ 195 1x2 @ 245Put on Slingshot -3x8 @ 275 lbs., met goal for that one this weekTook off Slingshot - 1x3,5,7 @ 250 lbs.First set, had bad setup, stopped at 3 despite feeling like I could do more. 2nd set, lost my hand spot a bit on 5th rep, felt good for more but stopped. 3rd set, got 6, then got pinned under the bar (safety pins set where bar will sink just about 1/2" into chest), rested 10 seconds, pressed it out from dead stop fairly easily, called that rep # 7 I don't think I did more than 5s with 250 when I was pressing years ago, so to get to that spot and better already with only a few months' bench work is a good sign that things are on the right track.1x25 @ 150 lbs. to rep out some light weight to finish, was easier than it used to be for 20 @ 135 lbs, definitely learning how to press better after all these years. So, let me say there is hope for those who have old injuries, had poor form that haunted them for years, etc. - just keep at it, try new approaches, and you might just surprise yourself Chest-supported barbell row on row rack - 1x10 @ 225 lbs.1x10 @ 2351x10 @ 2451x20 @ 205 (done as 15, rest 10 seconds, 5 to finish)DEFINITELY getting much more upper back strength now, for so long my lower back weakness has been holding me back, but trying new lifts and working to finally get that damned lower back stronger without going too far too fast has been good to me. Horzontal bench press machine, no weights, Elite FTS bands wrapped around for tension (around 100 lbs. starting tension, around 200 lbs. lockout tension)3x20, palms-in pressing, all sets speed reps done fast Hammer Strength plate-loaded vertical pulldown machine - 2x15 @ 250 lbs. Face down on incline bench DB raises in "Y" position - 2x15 @ 20 lb. DBs That was it, a good day indeed, but I managed to smash my index finger in our crappy DB rack, so that might bother me for a few days. Good thing I've got deadlifts coming, I can just strap in and not worry about it. Should be lifting again tomorrow or Tuesday! Link to comment Share on other sites More sharing options...
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