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DrD in pursuit of bench mastery

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DrDIcon...09-08-2016 @ 19:12 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench - all with 3 count pause
70*5
100*3
120*3
130*3
140*3
150*3
160*3
170*1

1 rep board narrow raw grip
170*1
180*1

Banded extension
3*15

Hammer curls
3*15

Sort of a recovery session I guess.
DrDIcon...13-08-2016 @ 14:07 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Close grip bench
70*5
100*5
120*3
140*3
150*3
160*3 PB
165*3 PB (2 & 3 rep pb)
170*2 PB
177.5*1 PB
182.5*1 PB

Added 7.5kg to each of my 1, 2 and 3 rep maxes. All paused as well Happy

Slingshot - narrow raw grip (pinky on ring)
170*3
190*3
202.5*3 PB
212.5*2 PB
222.5*1 PB
170*5
170*5
170*5

2.5kg added to 1, 2 and 3 rep maxes with Slingshot

Tri rope extension
3*10

Hammer curls
3*10
OxmanIcon...15-08-2016 @ 16:53 
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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
Christ your pressing is getting ridiculous! That's a huge close grip bench!
So I take it you are going to concentrate just on bench in the future then mate?
DrDIcon...16-08-2016 @ 18:56 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Oxman said:Christ your pressing is getting ridiculous! That's a huge close grip bench!
So I take it you are going to concentrate just on bench in the future then mate?


Thanks mate. Yes purely bench for the foreseeable future got a few targets Wink
DrDIcon...16-08-2016 @ 18:57 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench - 3 count pause all reps
70*7
70*3
100*3
120*3
140*3
150*3
160*3
165*3 pb
170*2 pb
175*1
180*1 pb

3 repboards narrow raw grip
170*3
180*3
190*3
195*3
200*2

2 repboard narrow raw grip
170*1
180*1
190*1
200*1

Banded Tri pushdown
3*15

Long pauses for reps getting more comfortable. Hoping this is going to unlock some extra equipped gains. Maybe.
DrDIcon...20-08-2016 @ 19:25 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70*8
100*6
120*4
140*3
Slingshot
160*3
180*3
195*3
205*3 pb
215*2 pb
227.5 *1 pb Happy

4 repboards narrow raw
170*2
190*1
210*1
222.5*1
235*1 bum lifted a bit

3 repboards narrow raw
170*1
190*1
200*1
210*1
220*1

More PBs and finally a 500lb Slingshot bench. Happy
nailsIcon...23-08-2016 @ 08:59 
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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
Nice benching (of course) mate. Hows the leg wasting going? Got tooth picks yet?
DrDIcon...23-08-2016 @ 11:29 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Nice benching (of course) mate. Hows the leg wasting going? Got tooth picks yet?


Thanks mate - still reasonable size actually,. Must be from carrying around my growing upper body Tongue

and leg drive. lol.
DrDIcon...23-08-2016 @ 20:51 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70*5
100*5
120*3
140*3
160*3
Shirt
190*3
210*3
230*3
250*1
250*1
No touches and weight felt heavy. Couldn't hit line tonight but think it's because I've been ill last couple of days and tired from Saturday.

Flat back narrow grip
120*5,5

Some triceps and debts.

Will do a proper run through on Saturday or Tuesday. Don't want to have to switch to looser shirt for comp but see how it goes. Hoping to hit a fairly comfy 260 / 270 next session but f**k knows.
nailsIcon...24-08-2016 @ 08:40 
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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
DrD said:Bench
70*5
100*5
120*3
140*3
160*3
Shirt
190*3
210*3
230*3
250*1
250*1
No touches and weight felt heavy. Couldn't hit line tonight but think it's because I've been ill last couple of days and tired from Saturday.

Flat back narrow grip
120*5,5

Some triceps and debts.

Will do a proper run through on Saturday or Tuesday. Don't want to have to switch to looser shirt for comp but see how it goes. Hoping to hit a fairly comfy 260 / 270 next session but f**k knows.



Triceps and debts sounds nasty. It makes me laugh how even your s**t days are awesome.
DrDIcon...24-08-2016 @ 11:36 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 24.08.2016 @ 11:36 AM by DrD
nails said:
Triceps and debts sounds nasty. It makes me laugh how even your s**t days are awesome.


Lols, fortunately it was the delts that took a hammering Grin

Cheers - weights moved OK-ish just couldn't get set up right and lacked a bit of power. Lots of possible things contributed to it, so trying not to overthink it.

Was ill for a couple of days, struggled to get tight shirt on a so hot and sweaty and bench was very wobbly, plus my upper back and triceps were hammered from a big session on Saturday. However, all of that fades into a background of - I've forgotten how to bench and I've become weaker. lol.

Looking back I don't think I was confident enough at touching lower too.

Will try and have a proper run through Sat or Tuesday and get it working. Grin
DrDIcon...27-08-2016 @ 12:16 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70*5
100*5
120*3
150*3
Shirt
190*3
220*3
240*1 touch (low)
250*1 touch (low)
Testing out how light I can touch for next weekends comp. Felt OK. 

3 repboards narrow raw
70*3
120*3
170*3
200*1
210*1
220*1

2 repboard narrow raw
170*1
180*1
190*1
200*1

Hammer curls
Tri pushdown
Straight atmosphere pushdown
Front raise
Cable flyes
DrDIcon...30-08-2016 @ 19:07 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Trying training with a bit more intensity week of comp to see if I felt less stale.

Bench
70*5
70*5
100*5
120*3
140*3
160*2
170*2
175*2

3 repboards narrow raw
170*1
180*1
190*1
200*1
210*1

2 repboard narrow raw
170*1
180*1
Bit of knee pain so left it there.
nailsIcon...31-08-2016 @ 08:21 
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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
Killing it again mate. What the plan for the comp?
DrDIcon...31-08-2016 @ 11:19 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Killing it again mate. What the plan for the comp?


Thanks mate. Not any specific plans for comp yet. Will see how it feels in the day and just go lift by lift. I have some lofty targets but not sure I'm quite there at the moment.

Need to get one lift in to qualify for British in January but after that we'll see how it goes. Happy

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