Berserk Barbell Strength & Mass Quest, striving to be the best
Bench Press (kg)
8 x bar
5 x 40
5 x 60
3 x 80
5 x 95
5 x 107.5
5+2 x 122.5
1 x 130
1 x 140
7 x 110
5 x 110
5 x 100
13 x 60
Barbell Row (kg)
10 x 80
10 x 80
10 x 80
10 x 80
Incline Bench Press (kg)
10 x 60
10 x 60
10 x 60
10 x 60
Lying Triceps Extension (lbs)
10 x 80
10 x 80
10 x 80
Triceps Pushdown V-bar
30 reps low kg
Dumbbell rear lateral raise (kg)
10 x 8
10 x 8
Barbell Curl (lbs)
10 x 80
10 x 80
10 x 80
10 x 80
Left Trap Stretching
Right Trap Strengthening
Cardio: 20′ Stationary Bike
Notes:
Bench day! Bench lately seems to be going good. Even though I’m strong at the bottom I’m weak at locking the weight so I’m trying to strengthen my triceps. I moved my grip a little bit in and it seemed to help a bit. I must incorporate heavy closed grip bench press to my program, I think it will help.
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| Eric Spoto agrees that strong triceps play a huge role in benching big weights. |
Here’s a nice strongman article that I read today. Unfortunately here in Greece if you ask around noone will know what strongman or powerlifting is. They only know of bodybuilding which for the majority of the people is just a way to look good at the beach. Anyway, to each his own. “Who am I to judge you, and who are you to judge me?” Words to live by.
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| Misha being awesome as usual lol. |
If you are an anime fan I’m recommending “Attack on Titan”.
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| Attack on Titan |
Eric spoto got some ENORMOUS arms. I wonder what they measure?
Every big bencher got big arms, so your right about that
(Jeremy hoornstra, Mendelson, Spoto, list goes on)
– CRZA