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DrD in pursuit of bench mastery

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nailsIcon...15-01-2018 @ 09:49 
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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
Awesome sessions mate. I will be watching with admiration.
DrDIcon...15-01-2018 @ 11:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Awesome sessions mate. I will be watching with admiration.


Thanks mate, got to keep grafting away - the competition will be!

Training with collective fatigue is tough through as things move slower than you think they should Unhappy
DrDIcon...17-01-2018 @ 17:31 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Ill the past 2 days and heading to Singapore for the weekend with work so just a tick over session tonight...

All to 1 board
70kg x10
120kg x10 in slingshot
170kg x10 in super ram
200kg x12 in super ram

Band push down
X20, 20

Done. Lol.
DrDIcon...24-01-2018 @ 19:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Quick tickler before restarting programme on Sunday after having a weekend away with work

Raw bench
70x5
120x5
150x4
170x2
+ Reverse blues -20/-40
170x3
190x3
200x1
Superram 1 block
220x5
220 x7

Blue band row
10, 10, 10

Blue band.lat PD
10, 10, 10

Blue band tri ext
10, 10,.10

Bi curl
22kg x10,.10,.10
DrDIcon...26-01-2018 @ 16:07 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Press of Doom
70kg x10
100kg x10
100kg x10
100kg x10

1 arm DB press seated
22.5kg x15
32.5kg x15

Lilly Shrugs
55kg x8
55kg x8
55kg x8

Shoulder superset: 3 rounds of:
Hammer curl 17.5kg DB  X10
Lat raises - 17.5kg DB  X10
Plate front raise - 25kg plate  X10
Straight arm pushdown - band X10
DrDIcon...02-02-2018 @ 16:59 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Missed a few session due to illness. First session back to loosen up and hopefully back on it properly from Sunday.

Squat 70x10
Front squat
70x5
100x5
120x5
140x3

Press of Doom
70x10
100x10
100x10
100x10

Seated shoulder press
17.5kg x20

Shrug
100kg x20

Shoulder circuit : 3 rounds...
Lat raise x10
Plate front raise x10
Hammer curl x10
Straight arm band push down x10
DrDIcon...04-02-2018 @ 14:06 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 04.02.2018 @ 14:06 PM by DrD
1st session of new block....high volume lockout work....

Bench
60x10
100x10
140x5
160x3
Superram
180x5
200x5
+ boards
220x5
230x8
Raw narrow grip 4 repboards
140x6
170x6
170x6
170x6
170x6
170x6
170x6
Close grip bench
60kg x20
60kg x20

Bicep multi drop set
5/5/10/10
DrDIcon...08-02-2018 @ 18:43 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Completely exhausted after crazy few days at work and being away Tuesday afternoon to late Wednesday night.

Still I had to get some in...
bench 1 board in loose slingshot
120x10
160x6
180x6, 6, 6, 6, 6, 6

Feel awful and don't remeber much of training but hopefully a good sleep and some rest and hopefully be ok and ready for sunday.
DrDIcon...09-02-2018 @ 17:35 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Front squat
70x5
100x5
120x3
140
150
160
170 pb
180 pb
No f**king idea where that came from!!

Press of Doom
70x10
110x8
110x8
110x8

DOH dead start shrugs
110kg x15

Lat raises
17.5 x15

Bi curl
17.5 x20
DrDIcon...09-02-2018 @ 17:36 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
https://www.instagram.com/p/Be-9kJGATX8/
DrDIcon...11-02-2018 @ 15:24 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench

Raw
70x10
120x5
140x3
160x2
Superram
200x5
220x3
Super Katana
240x5
280x5
300 2 board
325 3 board
340 3 board

Raw narrow grip 4 repboards
120x3
160x3
190x3
190x3
190x3
192.5 x3
195 x3
200 x3

Blue band pushdown
X20, 20

Blue band pull aparts
X10, 10
DrDIcon...12-02-2018 @ 19:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
More back required....

Incline bench row
70kg x5
70kg x5
100kg x5
120kg x5
140kg x5
140kg x5
Really hard variation but let's me hammer upper back without lower back hurting

Rack pull shrugs
70kg x3
120kg x3
170kg x3
200kg x3
220kg x3
220kg x6
Hard but fun!

Kroc row
65kg x20
Light but reps hurt.

Rest day tomorrow!.😁
nailsIcon...13-02-2018 @ 10:40 
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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
Loved the vids on insta mate. Those incline rows looked interesting...
DrDIcon...13-02-2018 @ 11:55 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Loved the vids on insta mate. Those incline rows looked interesting...


Thank you mate. The rows are so much harder than I feel they should be hahaha. The dead start and isolation on upper back is crazy. I saw a massive bencher doing 6s with 170 so had to add them in Grin
DrDIcon...13-02-2018 @ 11:55 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Loved the vids on insta mate. Those incline rows looked interesting...


Thank you mate. The rows are so much harder than I feel they should be hahaha. The dead start and isolation on upper back is crazy. I saw a massive bencher doing 6s with 170 so had to add them in Grin

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