
UncleAl
MuscleHead
- Jun 20, 2012
- 1,376
- 600
The plan is to have three generations -- my son, two grandsons, and me -- competing in a powerlifting meet in October. Saturday is usually family bench press day, but the boys had a school outing today. So, it was just Vinny and me.
Bench Press:
Vinny - 135x10, 185x5, 225x3, 255x1, 280x4 singles (3 paused), 225x5 (3 second pause), 225x12
Me - 45x20, 95x10, 135x10, 185x3, 205x3, 225x4, 235x5 singles (paused), 205x6, 185x12
My assistance:
Pullup: 15 (vest) x 15,15,15 +5 rest/pause ss with
Dip: 15 x 20,20,15
Walk: 3 miles
Bodyweight: 164.8
* Vinny had a strong session, and I think he'll hit his 300 lb goal by early June.
* We had been experimenting with higher warmup reps (12,10,8,6,4) for hypertrophy, but it sapped too much of the strength needed for the work sets.
Bench Press:
Vinny - 135x10, 185x5, 225x3, 255x1, 280x4 singles (3 paused), 225x5 (3 second pause), 225x12
Me - 45x20, 95x10, 135x10, 185x3, 205x3, 225x4, 235x5 singles (paused), 205x6, 185x12
My assistance:
Pullup: 15 (vest) x 15,15,15 +5 rest/pause ss with
Dip: 15 x 20,20,15
Walk: 3 miles
Bodyweight: 164.8
* Vinny had a strong session, and I think he'll hit his 300 lb goal by early June.
* We had been experimenting with higher warmup reps (12,10,8,6,4) for hypertrophy, but it sapped too much of the strength needed for the work sets.