12/01/11 - 5 Weeks Out

Tried training the squat yesterday, but was experimenting with a closer stance, and something went in the lower back with just 140kg on the 3rd rep.

But regardless, did bench training today.

Decided to base my bench and squat training on the teachings of Bill Seno from his book, "Pushing For Power", which can be found here: http://ditillo2.blogspot.com/2008/10/pushing-for-power-part-one-bill-seno.html

Needed to do this as havent bench heavy for over a month.

12/01/11 - Bench Day:
Bodyweight: 111kg

1) Medium Bench (with Pause)
Singled up to top set
Weight      Reps     Sets
130kg          1          1 - top set, jumped 20kg starting at bar weight.
100kg          8          1
80kg           12         1
Close-grip index on the shiny part:
60kg           15         1

2) Press Behind Neck
Weight      Reps     Sets
60kg           6           1
50kg           8           1

3) Light Shrugs
Weight      Reps     Sets
60kg           15         1
60kg           10         1

4) Pullups @ bodyweight = 6 reps
5) Upperbody stretches with mini-bands

6) Barbell Curls
Weight      Reps     Sets
20kg           5           1
30kg           5           1
40kg           5           1
50kg           5           1

Notes: Bench didnt feel strong today, hopefully the increased intensity will allow for greater confidence on the platform.