ok basicly i wanna start competing in bench press only powerlifting, but i have no idea what im doing lol i was wondering if anyone can hook me up with a training routine i can follow thatll get my bench up... i cnt train legs due to a fucked up hamstring, and preferably i want my routine to be 4+ days a week if anyone can help me out it will be much appreciated! thanks
I am selling a Inzer Max DL Suit size 34 which will fit someone which ways 195-210 lbs. It is Black in colour. It has only been worn for one comp. I have put on a few extra kilos now and have to buy a larger suit. For a Quick Sale i will take £90 o.n.o. Feel free to ask me any more questions email me on nikki256@hotmail.co.uk
Yesterdays session; Deadlift 1x8x60 1x8x100 1x5x130 5x5x147.5 Hypers 3x10x25DB Pulldowns 3x8x52 One arm Rows 3x10x40DB Much, much better deadlift session yesterday, was gonna stick 150 on but stuck with 147.5 as only managed 4x5 last week, did 5x5 and it flew up, plenty more in the tank so looking forward to getting back up to 150 next week. Assistance stuff went ok, nothing ...
Leg day, yesterday; Squats 1x10x60 1x8x80 1x5x100 1x5x110 3x5x120 1x3x120 (got in a right muckin fuddle setting up, should of racked it and started again, but didnt ) 1x5x120 Leg Press 1x10x80 1x10x120 3x10x150 Calf raise 1x8x40 3x8x60 Cable ab crunches 1x20x30 1x20x35 1x20x40 20 min hill walk Much better ...
Bench day, yay! Or not yay, im crap at this, haha, heres yes'dys sess; Bench Press 1x15x20 1x10x40 1x8x50 1x5x60 5x5x65 (bit of help on the last rep). Set up getting better and weight going up....very slowly! Mil Press 3x8x30 Close Grip Press (Smiths) 1x10x20 1x10x30 3x10x40 Tri Pulldowns 3x10x20 Bench is by far my weakest lift and is way behind my squat ...
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