hannibal's 200kg bench journal

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Re: hannibal's 200kg bench journal

Postby Talyn » Mon Dec 12, 2011 10:25 pm

hannibal wrote:went for my usual stupid post comp bench pb attempt and loaded up 162.5kg touch and go and surprisingly got it pretty easily, first PB in a long while!


Hey way to go mate!

Are you lifting in the 105's now?
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Re: hannibal's 200kg bench journal

Postby JP » Tue Dec 13, 2011 10:20 am

good work with the comps!

haha, everyone else bombed, must have been a nice comp to watch :D

people get so greedy with super tight shirts!
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Re: hannibal's 200kg bench journal

Postby Lordmuppet » Tue Dec 13, 2011 11:48 pm

PB!!!!!
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 » Tue Jan 03, 2012 10:08 am

Talyn wrote:
hannibal wrote:went for my usual stupid post comp bench pb attempt and loaded up 162.5kg touch and go and surprisingly got it pretty easily, first PB in a long while!


Hey way to go mate!

Are you lifting in the 105's now?

thanks! i'm at about 110 now, but will be dropping permanently to the 105s from now on in.

finished up last year with just some messing around before the gym closed, the only thing i remember is a 100kg bench for reps session where i got something like 23 or 24. then first session of the year today..

3/1 (tues)
bench.. 3x10 @ 100kg
db bench.. 3x10 @ 35kg
db tricep extensions.. 3x10 @ 30kg
db rows.. 3x12 @ 30kg
db curls.. 3x10 @ 20kg
squat.. 10x100kg (the plan was 3x10 @ 100kg but after the first set decided to go home.. the heat was just too ridiculous)
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Re: hannibal's 200kg bench journal

Postby JP » Tue Jan 03, 2012 10:33 am

105 with abs? ;)
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Re: hannibal's 200kg bench journal

Postby hannibal » Fri Jan 06, 2012 11:12 am

JP wrote:105 with abs? ;)

i've been asked by the doubters from the first abs challenge to hammer some final nails into the coffin of their doubt, so hammer i will :)

5/1 (thurs)
deadlift.. 3x10 @ 117.5kg
lying twists 3x10 @ bw
cg bench.. 3x10 @ 80kg
lat pulldowns.. 3x10 @ 75kg
ghrs.. 1 rep.. pain too intense from tuesday's squat doms

6/1 (fri)
squat.. 3x10 @ 60kg
db clean & press.. 4x5 @ 35kg
situps.. 3x20
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Re: hannibal's 200kg bench journal

Postby hannibal » Mon Jan 09, 2012 9:30 am

9/1 (mon)
bench.. 3x10 @ 100kg
db bench.. 3x10 @ 37.5kg
db rows.. 3x10 @ 40kg
db curls.. 3x10 @ 22.5kg
ring tricep extensions.. 3x10 @ bw
dl.. 3x10 @ 70kg
squat.. 3x10 @ 85kg
ghrs.. 3x10 @ bw
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Re: hannibal's 200kg bench journal

Postby hannibal » Mon Jan 16, 2012 10:08 am

12/1 (thurs)
deadlift.. 3x8 @ 130kg
lying twists 3x10 with ankle weights
cg bench.. 3x8 @ 90kg
lat pulldowns.. 3x8 @ 82.5kg
ghrs.. 3x10 @ setting 7:1

16/1 (mon)
bench.. 3x8 @ 107.5kg
db bench.. 3x8 @ 40kg
db curls.. 2x8 @ 25kg, 1x8 @ 22.5kg
ring tricep extensions.. 3x10 @ bw
dl.. 3x10 @ 80kg
squat.. 3x8 @ 95kg

BENCH PROGRAM

12/3 (mon)
6 x 120kg
2 x 5 @ 127.5kg
2 x 4 @ 132.5kg

15/3 (thurs)
2 x 3 @ 132.5kg
2 x 2 @ 141kg
Negative @ 157.5kg

19/3 (mon)
6 x 120kg
2 x 5 @ 130kg
2 x 4 @ 134kg

22/3 (thurs)
2 x 3 @ 134kg
2 x 2 @ 143kg
Negative @ 160kg

26/3 (mon)
6 x 122.5kg
2 x 5 @ 130kg
Failure test 4 x 139kg (between 2-4 reps is on track), assist on the fifth rep

29/3 (thurs)
2 x 3 @ 139kg
2 x 2 @ 145kg
Negative @ 164kg

2/4 (mon)
2 x 5 @ 127kg
2 x 3 @ 139kg
Failure test 3 x 141kg (between 2-4 reps is on track), assist on the fourth rep

missed a session..

9/4 (mon)
3 x 3 @ 141kg (supposed to only be two sets but lost track)
2 x 1 @ 150kg
Negative @ 166kg

12/4 (thurs)
came in feeling weak.. tired and underfed, happy to get through it all, just
2 x 5 @ 132kg
2 x 3 @ 143kg
Failure test 2 x 143kg (between 2-4 reps is on track), assist on the third rep.

16/4 (mon)
3 x 143kg
1 x 159kg.. supposed to be the last lift of the session but i wouldn't have had the strength left after all the working sets. went up smoothly though not super fast, never in doubt
3 x 143kg
2 x 2 @ 153kg.. program called for doubles at 155kg but that was never going to happen, managed to grind the lower weight out with some pretty dodgy reps

19/4 (thurs)
2 x 5 @ 134kg
2 x 3 @ 145kg
Failure test 3 x 145kg (between 2-4 reps is on track), assist on the fourth rep.

missed a session again, caught up today..

26/4 (thurs)
3 x 141kg
2 x 152kg
1 x 161kg not too difficult
2 x 152kg
3 x 141kg
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Re: hannibal's 200kg bench journal

Postby NatB » Mon Jan 30, 2012 9:33 pm

Nice one hun! How's Melbs?
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Re: hannibal's 200kg bench journal

Postby hannibal » Wed May 09, 2012 8:45 am

NatB wrote:Nice one hun! How's Melbs?

hey nat! things are good in melbourne town. hope all is well with you.

7/5 (mon)
no training for a while, then the last month or so i've been doing some occasional maintenance and trying out a bench program (aborted). just decided to do a comp in june, probably bench only, so will do a super quick 6x3 mega bench cycle to prepare..

bench.. 2x3 @ 150kg, 2x3 @ 147.5kg, 2x3 @ 145kg
long paused bench off 3" block... 3x5 @ 130kg
incline db press.. 3x6 @ 30kg
db curl.. 3x8 @ 22.5kg
deadlift.. 3x10 @ 100kg
gym closing so no time for squats :s
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Re: hannibal's 200kg bench journal

Postby hannibal » Fri May 11, 2012 12:25 am

10/5 (thurs)
cg bench.. 6x6 @ 100kg
dl.. 3x6 @ 150kg
reverse band deadlift.. 6x1 @ 220kg
lat pulldowns.. 3x10 @ 82.5kg
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Re: hannibal's 200kg bench journal

Postby hannibal » Tue May 15, 2012 4:40 am

14/5 (mon)
bench..5x3 @ 150kg, 3x 147.5kg
long pause bench off 3" block.. 3x5 @ 132.5kg
incline db overhead press.. 3x6 @ 32.5kg
db curls.. 3x6 @ 25kg
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