Michael Collins

Building myself before I build others | Sharing the journey to a 140KG bench press

[Michael Collins @LeanStrongLife1]

New routine today
2x5 week blocks
3 day split

• Day 1
- Squat
- Seated smith press
- Hamstring curls
- Lateral raise machine
- Ab curls machine
- Seated concentration curls

• Day 2
- Bench press
- Lateral raise machine
- Pec Dec
- Smith skullcrushers

• Day 3
- Deadlift
- Smith calf raises
- Smith Yates rows
- Bicep pull downs
- Seated concentration curls

• Strength goals
- 132.5KG squat 5x5 (+5KG)
- 105KG bench press 5x5 (+2.5KG)
- 187.5KG deadlift 7+ reps (+5KG)

Take my bodyweight up from 190 to 192lbs, stronger with bigger 💪

[Michael Collins @LeanStrongLife1]

@JamesMcGou92563 Solid 🤜

[Michael Collins @LeanStrongLife1]

@JamesMcGou92563 Have a good one, what's the plan?

[Michael Collins @LeanStrongLife1]

Recently my first rep of touch and go deadlifts has been ugly

Much improved today 170KG x 6, focussed on keeping the bar close with my scap down. Sets me up nicely for the next 4:

Week 2
170KG (2 sets)

Week 3
177.5KG (1 set)

Week 4
177.5KG (2 sets)

Week 5
185KG x AMRAP

[Michael Collins @LeanStrongLife1]

@JamesMcGou92563 Thank you, James👍

[Michael Collins @LeanStrongLife1]

@Jaz_Mystic Pmsl. they're still just about there

[Michael Collins @LeanStrongLife1]

Abs at 40 hanging on 9 months into the bulk

175->190

[Michael Collins @LeanStrongLife1]

@MaximilianHa4 Thank you 👍

[Michael Collins @LeanStrongLife1]

@argogearx Thank you bro. I need to get back to 200-205lbs over the next 8 months first.

Probably 179lbs. I don't want to drop lower than that again.

[Michael Collins @LeanStrongLife1]

@BjjJoshD Looking jacked

[Michael Collins @LeanStrongLife1]

3rd set of bench press with 105KG yesterday with my grip just outside the centre gnurling

There or an inch inside the rings are my 2 strongest grips. Anywhere in between feels awkward.

Bodyweight sitting back over 190lbs which has to keep going up if I want my bench to improve

[Michael Collins @LeanStrongLife1]

5th and final set of 3s with 105KG

I used 3 grips-

1" inside the rings
2" inside the rings
0.5" outside the centre gnurling

First and 3rd grip feel equally strong just different emphasis on chest/delts Vs chest/tris

[Michael Collins @LeanStrongLife1]

@JackedBasedMgr Animal

[Michael Collins @LeanStrongLife1]

@BasilTheGreat I can confirm this is true.

I hope I haven't wrecked my feed.

[Michael Collins @LeanStrongLife1]

First day of the routine 5x3 squats with 130KG

Fighting to keep my heels planted and not go up onto my toes

[Michael Collins @LeanStrongLife1]

@dali_daki Thank you bro, all bases covered but with extra side delts and biceps 💪

[Michael Collins @LeanStrongLife1]

New routine today
2x5 week blocks
3 day split

• Day 1
- Squat
- Seated smith press
- Hamstring curls
- Lateral raise machine
- Ab curls machine
- Seated concentration curls

• Day 2
- Bench press
- Lateral raise machine
- Pec Dec
- Smith skullcrushers

• Day 3
- Deadlift
- Smith calf raises
- Smith Yates rows
- Bicep pull downs
- Seated concentration curls

• Strength goals
- 132.5KG squat 5x5 (+5KG)
- 105KG bench press 5x5 (+2.5KG)
- 187.5KG deadlift 7+ reps (+5KG)

Take my bodyweight up from 190 to 192lbs, stronger with bigger 💪

[Michael Collins @LeanStrongLife1]

I've been battering the lateral raise machine twice per week

I try to pause for a 1 count at the top, but it's more like half a second on the last reps

This way gives me DOMs, better for growth I think

[Michael Collins @LeanStrongLife1]

@Jaz_Mystic I'm sick of it.

[Michael Collins @LeanStrongLife1]

Arms have definitely grown

Been using this cable skullcrusher for months now (plus bench pressing)

[Michael Collins @LeanStrongLife1]

@Jaz_Mystic Yeah the heavier you are the more difficult.