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DrD in pursuit of bench mastery

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nailsIcon...31-08-2016 @ 11:25 
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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:
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


Well that is a plan; qualify. The way you nonchalantly dropped that in it makes me thing it's not a problem.
DrDIcon...31-08-2016 @ 11:50 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:
Well that is a plan; qualify. The way you nonchalantly dropped that in it makes me thing it's not a problem.


LOL I think I need to bench 192.5 in a shirt so if I get an equipped lift in - I can guarantee it would be above that!! Happy
OxmanIcon...02-09-2016 @ 14:55 
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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
Your a pressing god these days mate...astounding strength!
DrDIcon...04-09-2016 @ 17:40 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
YNE equipped bench

Weighed in 118.05

60*5,5
100*5
120*3
140*3
150*3
Shirt on
180*3
210*1
230*1

Comp -
250 good. Moved well
265 failed lift. Little bit forward and couldn't lock out. Felt heavy in hands.
265 failed. Closer but hit a sticking point towards lockout and couldn't going through.

Won weight class and overall best YNE equipped lifter on Wilks.

Going to try some work in a bigger shirt to see if I can keep it on line a bit higher.

Quite a few things to work on as training and diet have been a bit sporadic recently.

Aiming to do more Lat work, more shirt work working to touch (possibly in next size up shirt) and getting more consistent training and diet for a few months. Been a very stressful summer so ready to bodybuild for a month or two and then hit equipped hard for British bench in January.

Also need to condition myself to more heavy singles toward comp so training will incorporate this too.

Week off now as fly to Barcelona tomorrow morning Happy
nailsIcon...05-09-2016 @ 08:45 
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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
Fantastic lifting mate. 1 lift, qualify, done.
DrDIcon...11-01-2018 @ 11:34 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Sunday 7th Jan

Raw bench
60kg x10
100kg x10
140kg x5
160kg x3, 4

Titan Super Ram
180kg x5
200kg x5
220kg x3
227kg x4 (PB)
Ram + 2 boards all self unracked
240kg x2
260kg x2
280kg x1 (PB)
290kg x0.95

3 boards narrow raw grip
180kg x6

Narrow grip floor pin press
140kg x10
180kg x10
200kg x6
220kg x4 (PB)
DrDIcon...11-01-2018 @ 11:36 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Monday 8th Jan

Beltless highbar squat
70kg x12
120kg x8
170kg x5 light wraps
180kg x5 light wraps

Kroc rows
45x10
65x10
85x10

Low pulley row
50kg x20
70kg x20
80kg x20


Lat pull down wide grip - narrow underhand superset
50kg x10 - 10
50kg x10 - 10

Bi curl
17.5kg x15, 15

Hanging leg crunches
x10,10
DrDIcon...11-01-2018 @ 11:38 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Wed 10th Jan

Raw bench, reverse blue bands (-20 top, -40 chest)
70kg x10
120kg x3
140kg x3
160kg x3
170kg x3
180kg x3

Loose slingshot to 1 benchblock
180kg x6
180kg x6
180kg x6
180kg x6
180kg x6
180kg x6

Tricep extension - blue band
4x10

T grip lat pull down
50kg x10
90kg x10
70kg x10

Bicep curl EZ bar
25kg x10
35kg x10
45kg x10
55kg x8
RickIcon...11-01-2018 @ 12:07 
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I am a bench-only guy
Member 3, 8909 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
This all looks very interesting. Is there a big plan, or are you winging it to a loose structure?
DrDIcon...11-01-2018 @ 12:22 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Rick said:This all looks very interesting. Is there a big plan, or are you winging it to a loose structure?


Hi Rick,

Big plan, but some flexibility in terms of exact weights for core volume work, and first heavy pressing exercise is to a chosen difficulty. Everything is very focused towards working on my weaknesses and increasing my single ply bench Grin
OxmanIcon...11-01-2018 @ 14:13 
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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
Looking strong as hell as ever mate!
DrDIcon...11-01-2018 @ 15:36 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Oxman said:Looking strong as hell as ever mate!


Thanks mate, been working on a new training program that seems to be doing the business Grin
DrDIcon...12-01-2018 @ 17:11 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 12.01.2018 @ 17:26 PM by DrD
4th session of week

Press of doom. 3x10 @100kg (narrow grip, fat gripz, feet up, Spoto press with no supportive equipement)

Seated 1 arm DB shoulder press
22.5kg x15
27.5kg x15

Lilly Shrugs
45kg DBs 3x10

Lat raise (10kg plates), Front Raise (25kg plate), straight arm red band pushdown 3 rounds of 10 reps of each

DB Hammer curls (loose form)
25kg x10
35kg x10

https://www.instagram.com/p/Bd222WsAvcp/
RickIcon...12-01-2018 @ 20:17 
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I am a bench-only guy
Member 3, 8909 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Thanks mate. I'll be keeping an interested and admiring eye on this for sure.
DrDIcon...14-01-2018 @ 14:03 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Raw bench
70kg x10
120kg x5
150kg x3
Superram to 1 block
180x5
200x5
Superram to 2.5 blocks
220kg x4
240kg x3
250kg x2
Raw narrow grip 2.5 blocks
170kg x3, 3, 3, 3, 3, 3

Floor pin press
140kg x5
180kg x5
200kg x3
210kg x3
220kg x1

Blue band triceps pushdown
X30
X30

Pendley row
60kg x10
100kg x10
100kg x10
120kg x8

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