James Copping--Pulling my finger out.

[James Copping]

Good DE bench workout today:

DE bench
bar loads
vs doubled old red band (10-15 at top)
bar x loads
60 x5
80 x3
90 x2
100 x1
105 (9 doubles with 3 different width grips)

BB row vs new red band
60 x8
80 x5
100 x5
110 x4
120 x2
100 x6

DB Bench
26's x12
40's x10
40's x10
40's x9

[Verth]

Looking good James - What are your plans competition wise?

[James Copping]

Good workout today, DE box sqats and lots of pulls:

DE box squat (16" box)
bar loads
60 x3
100 x2
140 x1
belt
150 x1
155 x1
155 (8 doubles with 45secs rest)
Nice and fast all the way through

Deadlift vs old and new red band
(I wanted to match what I'd done last workout as it was my first exercise last workout. I was already pretty fatigued from the DE box squats
60
100
140
180
220
240
260 boom, equalled last workout and it was comfortable.

bands still on I did some DE work:

180 easy
190 easy
195 (8 singles) 15kg more than last time and very good speed!

Stiff leg deadlift
(slow negs)
60 x10
60 x10
60 x10

[James Copping]

Competition wise I think I'm going to do something end of February, probably raw again and hope for a 240 squat, 160 bench and 300 deadlift!

[James Copping]

Had a good heavy bench workout christmas eve

Bench
bar loads
vs doubled new red band (20ish at top)
bar loads
60 x5
80 x3
100 x2
120 x1
130 x1
135 x1
140 x1
145 x1 think spotter helped here but I also think I'd have got it myself. Not counting as a PB though.

Pinkies on rings to 2.5" board
100 x5
120 x5
130 x5
135 x5 tough

Reverse grip bench (slow negs)
60 x10
60 x10
60 x10

Kettlebell bench (with 60kg + a 16kg kettlebell strapped on each end, works stability)
60 +32kg Kettlebell weight
x8
x8
x7

Power shrug
60 x5
100 x5
140 x5
180 x3
200 x2
210 x1
140 x5
140 x5
140 x5
140 x5

[James Copping]

Possibly slightly overtraining my lower back at the moment as I wasn't feeling so great today. Squats were decent but deads were slow:

Squat
bar loads
60 x5
100 x3
140 x2
belt
180 x1
200 x1
215 x2 comfortable but elbows hurting as I was using thicker bar.

Deadlift
60 x1 (knew after this rep that I wasn't going to go heavy today.)
100
140
180
220
240 comfortable but knew I shouldnt go heavier.
205 x3 Speed work.

[James Copping]

Friday I had a solid DE bench workout:

DE bench
bar loads
vs 2 doubled red bands (about 30-35kg at top)
bar x5
60 x3
80 x2
90 x1
95 (8 doubles)
These were nice and fast butmy pecs have felt very tight since. I think I need to lay off so much band tension on bench.

Flat back KB bench (using a 16kg KB each side)
92 x5
112 x5
122 x5
122 x4
122 x4

Head on bench DB row
26's x10
40's x10
40's x10
40's x8
Solid

[p0stscript]

impressive reading, looking good for the 300 Dead

[James Copping]

Yeah, I think I could probably his a 300 dead within the next few weeks. Might build up to it. Especially after yesterday:

Squat:
bar loads
60 x5
100 x3
140 x3
185 x3 slow, hmm
205 x3 easy but not feeling it so did some deads:

Deadlift
60
100
140
180
220
260 felt good
270 x3 All time raw PB
So happy to get a DL PB after so long.

Stiff leg deadlift
100 x8
100 x8

Had a good Bench workout today, stronger than I have been in a long time.

Bench press
bar loads
60 x5
100 x3
120 x3
140 x2
150 x2
155 x1
160 x1 Best in a long time.
The band work is definately paying off. These felt heavy on the way down but blasted through my sticking point easily. Chest is tight though and I did feel something very small twang as I was pressing this...on both sides. Feels fine now!

Power shrugs
60 x5
100 x3
140 x5
180 x3
190 x3
190 x3
180 x3
Hands destroyed

Tricep pushdown
20 x15
20 x13
15 x15

Plate curls
5's x10
5's x10
6's x8
6's x8

[Odevans]

Awesome lifting, mate.

Just wondering, is there anything other than DE deads that I could be doing, to get more power off the floor?

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