hannibal's 200kg bench journal

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Postby JP » Mon Nov 21, 2005 9:38 am

hey mate, get your PL friend to register on the board and if not anything else, post his totals lifted as vegan to the strength table please! Use violence if necessary! We need more strong mofos on that table :D

And get your squat measured as well mate :D
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Postby hannibal » Mon Dec 12, 2005 12:42 am

jp.. rest assured i'm working on it :)

21/11 (mon):
bench 5x5 @ 94kg (6 reps final set.. i'm stuck here forever! fifteen seconds later i knocked out two more easy reps so it doesn't make sense why i can't make seven)

27/11 (sun):
bench warmup then singles up to 112kg. failed at 115.5kg :(

5/12 (mon):
long time slack.. bench 10x57kg - 5x77kg - 3x87kg - 3x92kg - 10x3x97kg (total lifted 4.4 tonnes :))

7/12 (wed):
slb press.. warmup then 3x5x32.5kg.. ran out of time

8/12 (thurs):
bench.. warmup then 5x5 @ 94kg. few random pullups

9/12 (fri):
slb press.. warmup then 5x5x32.5kg.. it's been a LONG time since i've done these and lost a lot of strength. this was easy, but a lot harder than it should have been.

10/12 (sat):
bench warmup then 5x5@92kg (7 reps final set)

11/12 (sun):
pullups 5x5 (slow full bodyweight negatives.. little bit of assistance going up)
bench.. warmup then 5x5@92kg (7 reps final set)
deadlift.. warmup then 5 reps @ 100kg and 5 reps @ 120.5kg.
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Postby hannibal » Thu Dec 15, 2005 4:56 am

13/12 (tues):
bench warmup then 5x5@92kg (7 reps final set)
slb press 5x5@32.5kg (7 reps final set)
dl warmup then 5x120kg. lots of blood.. i can only do these once a week after the wounds have healed properly.
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Postby Frostfire » Thu Dec 15, 2005 5:36 am

[quote="hannibal"]dl warmup then 5x120kg. lots of blood.. i can only do these once a week after the wounds have healed properly.

:shock: :shock: :shock: Did you loose a callous?!? Ouch.
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Postby hannibal » Fri Dec 16, 2005 7:05 am

nah more like not completely healed wounds from my last deadlifting session. i'm not tough enough to have callouses yet :)

15/12 (thurs):
bench.. warmup then 2x5 @ 94kg and 3x5 @ 95.5kg. easy enough. 15x57kg to finish up.

tracked down some rice protein powder to start taking after workouts
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Postby hannibal » Mon Dec 19, 2005 1:11 pm

16/12 (fri):
slb press.. warmup then 5x5x32.5kg (seven reps final set). 5x5 pullups (assisted on way up)

17/12 (sat):
bench.. warmup then 2x5 @ 94kg and 3x5 @ 95.5kg

19/12 (mon):
bench.. 5x5x94kg.. tried for seven reps final set, but failed over midway up which is less of a failure than usual.
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Postby hannibal » Thu Dec 22, 2005 2:52 am

20/12 (tues):
dips 5x5

22/12 (thurs):
bench.. finally some progress.. i usually do super slow on the way down but after reading few posts about the uselessness of it for strength i tried dropping the bar as fast as possible with control. took a bit of getting used to with the 'catch' at the bottom. 5x5 at 94kg and managed seven reps easy on the last set. three minutes later banged out another seven without too much difficulty then another seven five mins later. finished with 15x57kg warmdown. next up is 5x5 @ 95.5kg (seven reps final set) then time to max out again.
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Postby Jonathan » Thu Dec 22, 2005 3:58 pm

good progress man! if i am right in thinking that your max is 115.5 then it is high time that you smashed that! the most that i could do 5x5 at was 95kg when i was pressing 117.5, though it might have even been 120kg.

good luck with the maxing - how long til 300lb (136.4kg)?

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Postby hannibal » Sun Dec 25, 2005 10:29 pm

hey thanks jonathan.. i'm going for 117kg at the end of this week.. and if i make that then 119kg, then 120.5. would be a nice way to end the year :)

23/12 (fri):
late night park training. dips 5x5. pullups 5x2xbw.

25/12 (sun):
bench.. warmup then 5x5 @ 95.5kg. made a hard seven reps on the final set.

[quote="jonathan"]good progress man! if i am right in thinking that your max is 115.5 then it is high time that you smashed that! the most that i could do 5x5 at was 95kg when i was pressing 117.5, though it might have even been 120kg.

good luck with the maxing - how long til 300lb (136.4kg)?

jonathan
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Postby hannibal » Tue Dec 27, 2005 5:48 am

26/12 (mon):
park training.. pullups 5x2xbw. dips 5x5xbw

27/12 (tues):
bench.. got impatient and maxed out.. 10x57kg - 5x77kg - 3x97kg - 2x102kg - 105.5kg - 107kg -109kg - 112kg - 115.5kg - 117kg.. went up without a hitch, was never in doubt. loaded up 119kg and made a half decent go at it.. held it half way up for a few seconds before losing it.. good thing a spotter dropped by just by chance halfway through the session, or i woulda been pinned. 15x57kg warmdown. will try 119kg again before the year is out.
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Postby hannibal » Sun Jan 01, 2006 10:17 am

29/12 (thurs):
slb press.. warmup with new oly bar (20 reps both hands, 5 reps each hand) then 5x5x34.kg

30/12 (fri):
final bench attempt of the year.. usual warmup.. made 117kg but it went up hard.. joints felt a little sore and got 119kg up about halfway before failure. oh well.

31/12 (sat):
tabata bodyweight squats.. 18,17,16,16,15,15,13,14.. legs like jelly. walked for a few hours after like i'd been chasing soap in a prison shower.. even now 36 hours later legs feel like they're on fire every time i stand.

01/01 (sun):
slb press.. warmup (twenty presses with oly bar, then five one armed oly bar slb presses each arm) then 5x5x34.5kg (six reps final set). pullups 5x2.
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Postby Jonathan » Sun Jan 01, 2006 12:15 pm

nice work with the 117kg bench - im sure that you will get 119kg really soon - just dont do another attempt at 117kg first! it will wipe you out for sure :lol:

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Postby hannibal » Mon Jan 09, 2006 8:21 am

3/1/06 (tues):
another failed 119kg bench attempt.

8/1/06 (sun):
single arm barbell snatches (sadly 2x2.5kg oly plates all i can afford at the moment, so total 25kg)... 60 continuous reps in sets of ten each arm. brutal. but more like cardio than weightlifting. ugh. had to go have six showers.

bench.. warmup then 5x5x97kg (seven reps final set..last rep just.. got.. up) first time i've done this.. must be combo of quicker lowering time and longer rest between sets (4-5 minutes). waiting till i can go 5x5 @ 100kgs before maxing on bench again, and hopefully then hit 120kg

9/1/06 (mon):
tabata bw squats.. feeling tired and did poorly.. 16,15,15,14,12,11,11,10. doing this once a week now plus usual cardio (daily ride to work.. which is about one poronkusema each way :)), plus maybe single arm snatches for reps
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Postby hannibal » Thu Jan 19, 2006 4:23 am

10/01 (tues):
bench.. warmup then 8x3 @ 102kg

14/01 (sat):
bench.. 8x57kg - 5x77kg - 3x97kg - 1x107kg - 1x112kg - fx120.5kg (a woeful raise the bar half a mm failure) - 1x119kg. finally! ..it was a very iffy rep with the bar going all skewwy at one stage.. locked out finally though.

15/01 (sun):
close grip bench.. 3x10 @ 57kg.. getting the feel for it..

18/01 (wed):
quick deadlift.. 135kg single cold to test out new weights, went up without a hitch (i still don't have enough weights to do proper deadlifting but will get some soon). then first benching session with o-bar. 5x70kg - 3x90kg - 2x100kg - 1x110kg - 1x120kg went up easy (huge ten minute breaks the last two sets). not putting the 120 down to increase in strength though.. more like combo of it being easier to lift with an o-bar and the possibility that my standard weights are heavier than they're meant to be. i've turned into a bench monster.. need to start varying things..
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Postby hannibal » Sun Jan 22, 2006 2:44 am

19/01 (thurs):
bench.. 5x100kg.. shoulders felt a little sore so called it quits then did 5x5 @ 70kg close grip.
clean and press.. 3x70kg
deadlift.. 3x70kg, 100kg, 120kg, 135kg

20/01 (friday):
deadlift.. 5x70kg, 100kg, 120kg, three singles at 135kg. this is feeling ok.. no back probs.
bench.. 5x70kg, 100kg, 110kg, 125kg to failure. minor catastrophe with not very good spotter having to run next door to find someone to help stop me getting crushed.

22/01 (sunday):
strict overhead press 5x3x70kg (first rep of each set cleaned)
tabata squats 16,15,15,14,13,12,11,10. total 106. all i could manage in this hellish 40 plus degree heat.
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