Bench Polkov
SIR BENCHALOT
Results from Raw Nationals: 215/175/260:650@91.6kg
Really happy with squats and bench, majorly disappointed in deads with only 1/3 successful attempts. I place 3rd overall but it still wasn't my best showing. On the upside I met loads of other great lifters and had a lot of fun, but now I'm rested up and its onto the next goal.
Equipped bench and a 700+ total.
I've begun the 9 week Sheiko-style bench portion of the program used by powerlifterWade Hopper for the 2006 Worlds. Its a 4x a week program incorporating close grip bench, raw bench, equipped bench and bench assistance days.
Today...
CG Bench Press
5x82.5
4x100kg
2x3x115kg
6x3x132.5kg
Its been a while since I did CG pressing and it felt wierd at first. The ROM is massive compared to my current bench ROM and width of the bench effected my elbow tuck a bit.
Log Press
Worked up to 3x90kg.
I'm going to use this or axle pressing as a shoulder movement during the program in preparation for competing in strongman later this year.
DB Bench Press
3x12x40kg
-ss-
Ring Pullups
3 sets.
Really happy with squats and bench, majorly disappointed in deads with only 1/3 successful attempts. I place 3rd overall but it still wasn't my best showing. On the upside I met loads of other great lifters and had a lot of fun, but now I'm rested up and its onto the next goal.
Equipped bench and a 700+ total.
I've begun the 9 week Sheiko-style bench portion of the program used by powerlifterWade Hopper for the 2006 Worlds. Its a 4x a week program incorporating close grip bench, raw bench, equipped bench and bench assistance days.
Today...
CG Bench Press
5x82.5
4x100kg
2x3x115kg
6x3x132.5kg
Its been a while since I did CG pressing and it felt wierd at first. The ROM is massive compared to my current bench ROM and width of the bench effected my elbow tuck a bit.
Log Press
Worked up to 3x90kg.
I'm going to use this or axle pressing as a shoulder movement during the program in preparation for competing in strongman later this year.
DB Bench Press
3x12x40kg
-ss-
Ring Pullups
3 sets.