Still on the fringes of existence and existenz too

[nachtegaal45]

bench press:

warmups:
1x20@135,225

5-second pause warmups:
1x1@315,410

multipositional infitonic training:
390 with 60 pds. accomodating resistance at maximum tension

lockout for 15 seconds,midposition 15 sec.,and pectoral level to failure(held about 32 sec)

first set last influenced set:
1x22 with 315

hypertrophy work with close-grip presses and dumbbells

WAL style statodynamic unloaded starts with Wrist Wrench:

warmups:
1x5 with 20,30 pds.

working set:

90 pds x failure unilaterally

accomodating resistance armwrestling with partner + 60 pds.

rising pressure punchups metaknuckle with 100x3

pronation static overloads with 110 pds.(failed attempt)
post-warmups with 50,60 pds. for 10 sec.

[nachtegaal45]

last week's workouts:


Monday:

squats:

warmups with 135,225x10

paused singles with 315,405,495

infitonic isometrics with 545

15 sec. with knees unhinged,15 sec. at midposition,20 sec.(failure)in the hole

first set last style training:

14 repetitions with 355

reclining bodyweight hack squats and leg presses

armwrestling sidepressure isometrics,working up to 225(PR) left-handedly

Wrist Wrench presses working against disirradiation,up to 80 pds.

WAL unloaded hits with 70 pds.xfailure

table curls,working up to 140x11 left-handedly and 140x7 right-handedly

some arm hypertrophy work

Wed:

deadlift isometrics with forward band tension to exercise hamstring/hip flexion

350 +100 pds band tension

5/3/1 style training with good mornings:
255x25

unilateral RDLs with 170 to failurex2

standing rollout isometrics

Thursday:

hand/wrist work( finger curls with 100 pd. dumbbell,working 2 fingers simultaneously,low-hand rows to failure with 110 pds.,cheating wrist curls supersetted with wrist curls),pronated overload wrist flexion with 260 pds.(PR)

Friday:

bench presses:

1x10@135,225
1x1(paused)@315,365,410

infitonic isometrics with 60 pds. band tension and 355 bar weight

first set last-influenced training
1x22@305

hypertrophy work

Sunday:
brachialis and diagonal pressure work for armwrestling

90 pound Larratt hammer curls +110 pds.band tension for high hook strength

www.facebook.com/al.hill.9081/videos/1557871867861119/

[nachtegaal45]

Tuesday's workout:

squat de-load week:
leg presses working up to 850,medicine ball hack squats and crossbody lunges for maximum tensor fasciae recruitment and good quad stretch

abdominal rollouts and weighted situps

table curls:

1x10@50 for warmups,then 1x60@100 with occasional bottom end isometrics

dumbbell finger curls:
2x20 with index/middle,middle/ring,pinky/ring with 100 pds.

nothing too heavy with an armwrestling competition soon

[nachtegaal45]

remainder of last week:

bench press:
1x20@135,225

paused 5-second singles with 315,365
3-second depotentiative pause with 415

multipositional isopress with 370(managed 40 sec. in bottom position)

first set last-styled training:
300x24

hypertrophy with dumbbell bench press for 3 pump sets

some lat work and overspeed eccentrics for armwrestling followed

[Ryan]

You use words I dont always understand, but you appear strong as sh*t so all good. lol

[nachtegaal45]

Feb 23, 2016 11:47:13 GMT -5 Ryan said:

You use words I dont always understand, but you appear strong as sh*t so all good. lol

I ate a dictionary when I was a child,when told to word things differently I misinterpreted that and ate another Ryan.
Not as strong as I was in my early 20's but hopefully will be superceding lifetime best bench press within the year!