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DrD in pursuit of bench mastery

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DrD		Single Ply Bench Life	10-12-2015 @ 15:49
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 11.01.2018 @ 11:40 AM by DrD Bench log....
DrD		...	10-12-2015 @ 15:52
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 11.01.2018 @ 11:38 AM by DrD ....
DrD		...	10-12-2015 @ 15:53
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 03.02.2018 @ 11:48 AM by DrD Save for PB charts.. Gym lifts: Bench 195, 170x5 Superram 265 4 board 242.5*1 3 board 232 2 board 215*1 Close grip - paused: 182.5*1 Rack lockout 250*3 5 count pause 175 Eq bench 300 Squat 240kg, 220*3 Eq squat 300, 290*2 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 close grip bench:167.5 2 board raw: 180.25 Log press 110 kg (dated) Comp bests: Raw squat 240 Eq squat 275 Raw bench 180 Eq bench 300 Deadlift 242.5
DrD		...	10-12-2015 @ 15:54
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Still a bit tired from last week's comps and travelling, but back to it today: Paused bench 60*5 90*5 105*4 122.5 *3,3 130 *3,3,3,3,3 120 *4,4,4,4 Flyes 12.5kgs 5*8 Simultaneous hammer curls 12.5kgs 5*8
DrD		...	12-12-2015 @ 14:55
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Gentle Sat afternoon session Paused Bench 70*5,5 90*5 105*5 122.5*4,4 130*3,3 140*2,2 130*3,3 122.5*4 2 rep board. Paused. Strict. 120 *3 130*6*3 Dips 5*6 @BW Tomorrow's bench session looks a little heavier but nothing too bad.
DrD		...	13-12-2015 @ 13:45
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 13.12.2015 @ 18:55 PM by DrD Paused bench 60*5,5 90*5 105*4 122.5*3,3 140*2,2,2,2,2 Close grip bench 100*3 110*3 120*3,3,3,3,3 Shrugs 100*8 140*8 180*8,8,8 Kroc rows 50*8,8,8 Following done as Superset: Flyes 15kg *8,8,8 Hammer curls 15kgs *8,8,8 Rear flyes 15kg *8,8,8 Gains.
DrD		...	15-12-2015 @ 19:05
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 15.12.2015 @ 20:13 PM by DrD Accessory bench tonight, lol. Paused bench 70*5/5 100*4 120*3 140*1 155*1 162.5*1 1 repboard 140*6/6 Incline bench 70*6 90*6/6/10 Dips +20kg *6/6/6 Triceps pushdown 30kg 5*10 Facepulls Red band 5*10 All good. Weighted felt heavy in hands but moved nice and smoothly. Week 1 completed.
DrD		...	17-12-2015 @ 19:23
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Trying anew bench setup - wider grip and max arch. Bench –reducing ROM: middle finger on rings and big arch Barx15 70*5/5 90*5 110*3 130*3 140*1 150*1/1 160*2 170*1 paused. 140*2/2/2 130*3/3/3 Going to take bit of work but this feels strong. Would be better with a hand off too! Chest sup row 70* 5*10
DrD		...	18-12-2015 @ 09:03
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Video of new bench setup from last night. [url=]www.instagram.com/p/_Z8Ncxl4nh/?taken-by=dsharp_pl [/url]
DrD		...	19-12-2015 @ 10:54
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Bench - new setup 60*6 100*5 140*3 150*1 160*1 Slingshot 180*3 Close grip, plus blue bands (~40-50kg at top) to 3" board 100*4 110*4 120*4 Chest height pin press plus chains 100 *5 120*4 100*10 Trap bar shrugs 116*10 156*10 156*10 Machine hammer row Stack 5*10 Lat pull down Hammer grip Setting 10: 5*10
DrD		...	20-12-2015 @ 15:46
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	All done with short rests Incline bench 70kg*20 80kg*20 90kg*12 Seated OHP 40kg*10 Shrugs (DOH) 70kg*50 100kg*25 120kg*15 Shrug with 5 second hold at top and stretch at bottom 140*3*1 Superset of three exercises: Side raise 10kg 5*10 Barbell Front raise 20kg 5*10 Facepulls 10kg. 5*10 50minutes all done :/
Appetite		...	22-12-2015 @ 09:02
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5 592.5 kgs @ 80kgs UnEq	Incline bench ???? 12 reps ???? Not sure about all this Dunc
DrD		...	22-12-2015 @ 09:38
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Appetite said:Incline bench ???? 12 reps ???? Not sure about all this Dunc Trust me Given the severity of the planned two proper bench sessions a week, some light pump / hypertrophy work will be welcomed. Need to make sure the shoulders, traps and upper back are strong enough to support some bench gainz.
DrD		...	22-12-2015 @ 18:42
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Bench - new setup 70*some 100*4 120*3 140*3 150*3 155*3 160*3 rep pb 165*2 rep pb Pinkies on ring bench: 3 rep boards 120*3 160*3 170*3 175*3 2 rep boards 140*1 160*1 170*1 175*1 1 rep board 140*1 150*1 160*1 170*1 175*1 Decline bench 70*5 100*5 120*5 130*5 Rope tri extension 10kg *40 15kg *30 20kg *15 Enjoyable.
DrD		...	24-12-2015 @ 12:54
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Incline bench 70*10 90*10 100*19 Shrugs 70*50 100*30 120*30 140*30 Front raise 5*10 Side raise 5*10 Face pulls 5*10 Chest supported row 70kg *15 70kg *15 70kg *15 Low pulley row - T bar grip 50kg *20 60kg *20 60kg *20 Pumpy

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