Training Documentation – April 4th, 2013

April 4th –  Bench Press + Assistance

Jim Wendlers 5/3/1 (round 2)

Cycle: 1 Week: 2 Day 3

Bodyweight: 80,7 kgs/177.5 lbs

Warm Up
Stretching, mobility training and rotator cuff exercises etc.

5/3/1

Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
52.5 kgs/115.5 lbs x 3
60 kgs/132 lbs x 3
65 kgs/143 lbs x 8 (3 +8)

Boring But Big -ish

Bench Press
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10 Narrow Grip
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10 Narrow Grip
40 kgs/88 lbs x 15

Dumbbell  Row
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10

Cable Row Narrow Parallel Grip 
50 kgs/110 lbs x 15
50 kgs/110 lbs x 12
50 kgs/110 lbs x 10

Meh. Nothing spectacular.

 

Edit: A quick reminder. All my bench presses are (at least close to) competition form (unless I say otherwise). Upper back and ass on the bench, full range of motion with a short pause on the chest and  heels to the ground.

Training Documentation – Mars 27th, 2013

Mars 27th –  Bench Press + Assistance

Jim Wendlers 5/3/1 (round 2)

Cycle: 1 Week: 1 Day 3

Nothing spectacular about today’s training. But nothing to complain about either.

Bodyweight: 79.3 kgs/174.5 lbs

Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.

5/3/1

Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 9 (5 +4)

Boring But Big -ish

Bench Press
40 kgs/88 lbs x 12
40 kgs/88 lbs x 14 Narrow Grip
40 kgs/88 lbs x 11
40 kgs/88 lbs x 15 Narrow Grip
40 kgs/88 lbs x 13
40 kgs/88 lbs x 11 Narrow Grip

Dumbbell  Row
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10

T-Bar Row
50x 12

Cable Row Narrow Parallel Grip 
40 kgs/88 lbs x 15
40 kgs/88 lbs x 15

Triceps Pushdowns
x 15
x 15
x 15

 Tomorrow is squat day! 😀

I mentioned in my presentation that I’m a huge video game nerd. Up until now, however, I’ve been able to refrain from ranting about video games. Today I believe it’s time to put all that self restraint aside and post a very special video that was shown today at GDC (Game Developers Conference) 
It’s from the next installment of the metal gear solid saga. My favourite videogame series of all time. I can’t wait to play it.