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DrD in pursuit of bench mastery (2015)

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DrDIconDrD in pursuit of bench mastery14-07-2015 @ 20:37 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 10.12.2015 @ 12:46 PM by DrD
Well....New focus (for now), new targets, new plan = new journal

Me: Duncan Sharp, Currently compete in GBPF in 105kg class. Last year all classic (unequipped) but started to lift equipped.

Currently letting some back injuries heal and will be rehabbing as I can.

Competitive focus for rest of 2015 is therefore the bench. Primarily equipped but will be aiming to do both equipped and raw!
DrDIcon...14-07-2015 @ 20:39 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 10.12.2015 @ 11:34 AM by DrD
Competition log:
Log YNE Open- Ashington 24/11/13 210 / 152.5 / 225 - 587.5 @ 102.2kg (2nd) 

YNE Seniors – Doncaster 5/4/14 227.5 / 150 / 235 – 612.5 @ 102kg (1st) 

YNE Classic Bench - Durham 31/5/14 165 @ 104.1kg (2nd) 

All England - 17/08/14 230 / 155 / 235 - 620 @103.4 (3rd)

British Classic - 05/10/14 232.5 / 160 / 240 = 632.5 @103.9 (7th)

Ilkley Moor Barbell Charity comp 30/11/14 240/172.5/242.5 = 655 @108.5 (1st)

YNE Classic (Equipped guest) 5/7/15 260/195/200 = 655 @103.9 (Guest)

All England Bench Championships 12/7/15 200 @ 104.1 (1st, and only)

All England championships
16/8/15
200 (raw) / 212.5 (eq) / 190 (raw) = 602.5 @ 104.6 (2nd lols)

Commonwealth:
1/12/15 Bench: 215@104.3 (1st)
5/12/15 275/202.5/230 @104.2 (3rd)
DrDIcon...14-07-2015 @ 20:40 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 10.11.2015 @ 15:14 PM by DrD
PB log:

Gym lifts:
Raw:
Bench 175kg TnG,
paused bench 173.5, 160*2, 157.5*3,150*5
Squat 240kg, 220*3
beltless squat 230 kg
paused squat 230
High box squat 250, 240*2
Deadlift 242.5kg, 230*2,220*3,210*5
Eq deadlift 250kg*1, 230kg*3
Farmers pickup 152.5kg
OHP 100 (very dated), 90*4
incline bench:
Floor press:
close grip bench:167.5
2 board raw: 180.25
Log press 110 kg (dated)


Equipped
Bench 220 (48 SK)
Bench 2 board 230 kg (48 SK)
Squat 290kg, 270*2

Comp lifts
Raw bests: sq 240/ b172.5/ d242.5
Eq: s260 /b212.5 /D N/A
AppetiteIcon...15-07-2015 @ 08:43 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Performed excellently on Sunday mate. No doubt much bigger things to come with a little more focused training.
DrDIcon...15-07-2015 @ 12:09 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Appetite said:Performed excellently on Sunday mate. No doubt much bigger things to come with a little more focused training.


Thanks mate, will be good to see how it goes with full focus.

First session on new program tonight Grin I can feel the gains already.
rawlifterIcon...15-07-2015 @ 16:52 
Member 5584, 304 posts
SQ 225, BP 157.5, DL 260
642.5 kgs @ 103kgs UnEq		So what sort of program and frequency will you be following on bench only?
DrDIcon...15-07-2015 @ 17:37 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 15.07.2015 @ 17:38 PM by DrD
rawlifter said:So what sort of program and frequency will you be following on bench only?


My own programme mate. First 4 week block is background strength, equipped technique and Working on explosiveness.

Will be doing three session involving pressing a week. Each with one or two bench variations and accessory stuff.

Main press sessions will be based on

A. Equipped / equipped board / close grip
B. Wide grip speed / shoulder press
C. Tempo raw bench / floor press

Plus a forth session with legs / squats / deads as I can.

There also accessory stuff in each session
DrDIcon...15-07-2015 @ 19:20 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 15.07.2015 @ 19:36 PM by DrD
First session of new plan tonight, a relatively easy one. It's session B from above, but figured I did enough.equipped benching at weekend. Ha.

wide grip speed bench
6*3 110kg
seated shoulder press
*8 60kg
*8 60kg
*8 60kg
*8 65kg
*8 65kg
Front raise
3*12 12.5kg
lateral raise
3*12 10kg
facepull
2*12 No 4
chin pull
2*12 No 4
rear delts flyes
3*10 10kg
DOH shrugs
4*20 100kg
nailsIcon...17-07-2015 @ 08:17 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		I think we have a new candidate for insane mentalist now Ox has gone all sensible. Are you sure you don't want to do two comps a week in different weight classes that seems the next logical step. Huge lifting going on and that bench is just crazy nuts. Looking good mate, keep it up.
DrDIcon...17-07-2015 @ 09:52 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:I think we have a new candidate for insane mentalist now Ox has gone all sensible. Are you sure you don't want to do two comps a week in different weight classes that seems the next logical step. Huge lifting going on and that bench is just crazy nuts. Looking good mate, keep it up.


Ha would be easy if it was increasing weight classes each week.

Got 4 comp free weekends now. I feel lazy!!
DrDIcon...17-07-2015 @ 18:55 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq		Tempo bench 4/0/1
*3 130
*5 120
*5 120
*8 100
*8 100
*8 100
6" pin press
*3 130
*3 145
*3 155
*3 155
*3 155
Tri pushdown
4*15 No 12
Reverse grip axle curl
4*12 30kg
DrDIcon...18-07-2015 @ 17:28 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq		Anti - atrophy session

single Leg extension 4/0/1
*8 40
*8 45
*8 50
*8 55

Single leg Ham curl 4/0/1
*8 30
*8 30
*8 30
*8 40

hack squat 100kg *40

calf raise
100kg *15,15

GHR
10 reps Bw
10 reps bw
10 reps bw


row 100: 15.9s, 15.7s
row 200: 32.9s
DrDIcon...18-07-2015 @ 17:51 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq		Also ordered a new custom made titan super katana low cut, custom sized, black front, red spandex back and gold thread. Pimping.

Should be here in 10 weeks.....
OxmanIcon...20-07-2015 @ 11:53 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
DrD said:Also ordered a new custom made titan super katana low cut, custom sized, black front, red spandex back and gold thread. Pimping.

Should be here in 10 weeks.....


Oooh sounds fancy!! Look forward to seeing you hit some silly bench numbers mate!
AppetiteIcon...20-07-2015 @ 13:38 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq		Leg work Duncan?

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