hannibal's 200kg bench journal

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Re: hannibal's 200kg bench journal

Postby hannibal » Mon May 09, 2011 2:52 pm

.flux wrote:That was a great picnic. How's the crazy diet going?

yup good times, sorry you guys weren't around for longer. currently on attempt three and the madness is setting in...

9/5 (mon)

haven't trained for a week again.. just no time

bench.. 3x150kg.. spotter tapped the bar on the way up on the final rep in a misguided attempt to help, urghh kill! i'm pretty sure i would have got it but not sure now :s then 5x3 @ 145kg.. failed the last rep of the last set, pretty badly

paused bench off double blocks.. 3x5 @ 137.5kg

incline dumbell press.. 3x5 @ 35kg

deadlift.. 3x6 @ 160kg

squat.. 3x6 @ 127.5kg
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Re: hannibal's 200kg bench journal

Postby JP » Tue May 10, 2011 9:24 am

abs update?
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Re: hannibal's 200kg bench journal

Postby hannibal » Thu May 12, 2011 4:18 pm

JP wrote:abs update?

the training has gone underground since there is too much loot riding on it now. the wager has been raised and a number of other people are betting against me including an evil ten year old. i will crush my enemies, see them driven before me, and hear the lamentation of the women!

12/5 (thurs)

home training.

cg bench.. 6x6 @ 105kg
pullups.. 3x6 @ bw
db curls.. 3x10 @ 20kg
db clean and press.. 3x40 @ 20kg
captains of crush.. 3x8 overcrushes with the no. one then finished up with 20 second overcrushes
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Re: hannibal's 200kg bench journal

Postby hannibal » Fri May 13, 2011 1:57 pm

13/5 (fri)

some quick home training again..

cg bench.. 6x6 @ 110kg. the hard thing with these is that when it starts getting heavy it's really easy to sacrifice form by flaring the elbows out a bit.. form deteriorated a bit over the last few reps
chinups.. 3x6 @ bw so much easier than pullups
dl.. 3x6 @ 90kg
squat.. 3x6 @ 75kg
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Re: hannibal's 200kg bench journal

Postby Lordmuppet » Sat May 14, 2011 7:22 am

hannibal wrote:
JP wrote:i will crush my enemies, see them driven before me, and hear the lamentation of the women!


good to see business as usual :) Don't forget to salt the fields though!
JS - They think it will open the door to folk like LordMuppet campaigning for a threeway?
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Re: hannibal's 200kg bench journal

Postby hannibal » Mon May 16, 2011 3:42 pm

Lordmuppet wrote:good to see business as usual :) Don't forget to salt the fields though!

it's always the little details!

16/5 (mon)

bench.. 3x3 @ 150kg, 3x3 @ 145kg.. missed the very last rep but overall pretty happy with that this is close to where i was on bench when i was 15-20kg heavier

two board paused bench.. 5x140kg.. then got bored and did touch and go four board bench.. 5x150kg, 3x160kg, fx170kg WHAT? 3x160kg, 1x165kg, 1x170kg better, almost easy. coming at this fresh i should be able to get 190-200. tried to finish up regular paused two board but 3x140kg and then FAIL. too much benching.

incline db press. 3 x 40kg.. too heavy, 4 x 37.5kg.. too heavy.. 2x6 @ 35kg

dl.. 3x6 @ 170kg
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Re: hannibal's 200kg bench journal

Postby hannibal » Tue May 17, 2011 12:13 pm

17/5 (tues)

home training..

squat.. 3x6 @ 135kg
db curl.. 3x12 @ 15kg
db clean and press.. 200 x 15kg (in about maybe 5 sets)
captains of crush.. 3 x 8 overcrushes with the no.1, 10 second holds with the no.2
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Re: hannibal's 200kg bench journal

Postby hannibal » Fri May 20, 2011 12:26 pm

20/5 (fri)

quick muwpc catchup session

dl.. 3x5 @ 180kg

cg bench.. 3x5 @ 70kg back to the easy stuff
pullups.. 3x6 @ bw then chins 10xbw
squat (first reps c+p).. 3x5 @ 80kg
glute ham raises.. 2x10 @ setting 7:2
situps.. 2x10 with 5kg plate

weighing in at exactly 110kg.. need to hit 105kg for comp in five weeks so probably just where i want to be.. it's all about discipline now and avoiding giant donut cakes. going to start doing some extra shirted bench training on friday's now too.
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Re: hannibal's 200kg bench journal

Postby jakob » Fri May 20, 2011 4:52 pm

5kg in 5 weeks shouldn't be a problem but it can be good to add some minimal cardio. Like 2 times running for 15-30mins at very low intensity.
You don't burn much calories while running but this boosts up the whole organism and makes you burn calories more all the time.
Also it helps regeneration and speeds up gains of strength.
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Re: hannibal's 200kg bench journal

Postby hannibal » Sun May 22, 2011 4:12 am

jakob wrote:5kg in 5 weeks shouldn't be a problem but it can be good to add some minimal cardio. Like 2 times running for 15-30mins at very low intensity. You don't burn much calories while running but this boosts up the whole organism and makes you burn calories more all the time. Also it helps regeneration and speeds up gains of strength.

thanks jakob, for the first week i'm going to trial sets of super high rep db snatches (and possibly hill sprints) two or three times a week, if that doesn't show good results i'll look at throwing in some of the dreaded running. plan also is to really clean up my diet, replace huge amounts of coffee with huge amounts of green tea (and less huge amounts of coffee..), keep carbs under 100g per day (except bonus allowed post training) and go sick on the nitrofusion, tempeh, mixed berries and mixed veg, and small amout of coconut oil (plus also creatine, beta alanine, dha and a multi.. i'm going for the brute force approach, at least one of them has gotta do something)

22/5 (sunday)

db snatches.. 5x40 @ 15kg.. three minute rests (increased to 5 minutes for the last two sets).

these start off so easy...
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Re: hannibal's 200kg bench journal

Postby hannibal » Mon May 23, 2011 10:47 am

23/5 (mon)

bench.. 3x5 @ 126.5kg
db bench.. 2x10 @ 35kg
db curl.. 2x10 @ 20kg
db tricep extension.. 2x10 @ 25kg
dl.. 3x5 @ 100kg
squat.. 3x5 @ 142.5kg

easiest session in a long time, feels incomplete especially not doing mad bench volume
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Re: hannibal's 200kg bench journal

Postby JP » Mon May 23, 2011 12:42 pm

wont your bench shirt be all loose after weight loss?

new tighter shirt coming up?
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Re: hannibal's 200kg bench journal

Postby ^toby^ » Tue May 24, 2011 2:59 am

6packs?
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Re: hannibal's 200kg bench journal

Postby hannibal » Thu May 26, 2011 10:47 am

JP wrote:wont your bench shirt be all loose after weight loss?
new tighter shirt coming up?

should be ok because i've got the smaller shirt that i could never get into before, might be a bit big now but shouldn't be too bad, the old one is like a t-shirt. can fit into my squat suit for the first time ever now too.. will try it out in the coming weeks.

^toby^ wrote:6packs?

everything on track for a crushing victory, i feel sorry for all those poor fools who bet against me :)

26/5 (thurs)

weighed in at exactly 109kg, bang on target.

deadlift.. 3x5 @ 187.5kg problem as usual is not getting hips down enough at the start which is going to be setting me up for hitches when the weights get heavy. the final part of the pull is all back at the moment.

lying twists.. 3x10 @ bw
cg bench.. 3x5 @ 80kg
squat (first reps cleaned).. 3x5 @ 80kg
pullups.. 3x6 @ bw
situps.. 2x10 @ 10kg
glute ham raises.. 2x10 @ setting 7:1
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Re: hannibal's 200kg bench journal

Postby hannibal » Mon May 30, 2011 12:51 pm

30/5 (mon)

weighed in at 107.65kg. good progress at this rate i'll be lifting in the 93s. trained on virtually no sleep so wasn't expecting much but had an almost too easy session

bench.. 3x5 @ 132.5kg
dl.. 3x5 @ 105kg
squat.. 3x5 @ 150kg.. broke in the new buzz lion shoes, these were a breeze
db bench.. 2x10 @ 35kg
db curls.. 2x10 @ 22.5kg (also did 3x12 @ 15kg earlier in the day)
db behind neck tricep extension.. 2x10 @ 30kg
and then for cardio some sort of mangled clean and jerk followed by back squat and then behind the neck press.. 5x5 @ 50kg
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