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DrD in pursuit of bench mastery

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DrDIcon...14-03-2018 @ 19:09 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Spoto bench
70kg x10
100kg x8
120kg x8
140kg x10 pb

Reverse blue bands
180kg x3
190kg x3
200kg x3 pb

Slingshot half block
200kg x3
200kg x3
200kg x3
200kg x3
200kg x3
200kg x3

Triceps extension
30kg x10
50kg x6
50kg x6

Bi curl
22.5kg x15
DrDIcon...15-03-2018 @ 19:14 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Squats high bar narrow stance
70kg x10
120kg x10

Kroc rows
45kg x10
75kg x10
95kg x5
115kg x5
125kg x3

Lat pull down close underhand grip
50kg x20
Paused
50kg x12
50kg x12
50kg x12

Low pulley row T grip
50kg x20
50kg x20

Slingshot row 10kg hanging
X8
X8
X8

Bicep curl
22.5kgs x10
27.5kgs x10
27.5kgs x5
DrDIcon...17-03-2018 @ 18:28 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70x10
120x5
150x3
170x2

Superram
200x3
+ reverse blue bands -20/40
230x3
250x1
270x1
280x1

Narrow grip 3 repboards
170kg x5
170kg x5
170kg x5
170kg x5
170kg x5

Blue band triceps extensions
X30
X30
X30
DrDIcon...19-03-2018 @ 20:38 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 19.03.2018 @ 20:39 PM by DrD
Oly Squat
70 x5
120 x5
150 x5
Paused
170
180
190
200
210

Incline Bench Row
70kg x8
100kg x8
100kg x10
100kg x12
100kg x14

Bicep curl
27.5kg x10
Hammer curl
27.5kg x10
45kg x6
Curl
12.5kg x20

Wide grip lat pull down
50kg x20
60kg x15
60kg x15
DrDIcon...21-03-2018 @ 19:11 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Spoto
70kg x6
100kg x6
120kg x6
140kg x6
160kg x4 PB
170kg x3 PB

Reverse blue bands
190kg x3
200kg x3
210kg x2 PB (1 & 2 rm)
220kg x1 PB

Slingshot half benchblokz
170kg x5
190kg x5
190kg x5
190kg x5
190kg x5
190kg x5

T grip lat pull down constant tension 
50kg x15
70kg x12
70kg x12

Black band tricep extensions
X8
X8
X8

Bi curl constant tension
12.5kg x20
12.5kg x20
DrDIcon...23-03-2018 @ 17:32 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Circuit:
1 arm seated DB press
22.5kg x12, 20, 15, 13, 20
Lat raise
12.5kg x12, 20, 15, 13, 20
DB bi curl
12.5kg x12, 20, 15, 13, 20
Straight arm band pushdown
Blue x12, 20, 15, 13, 20
Front raise
25kg plate x12, 20, 15, 13, 20
DB row
22.5kg x12, 20, 15, 13, 20
Face pull
Blue band x12, 20, 15, 13, 20
Band lat pull down
Blue x12, 20, 15, 13, 20

Oh my...
DrDIcon...25-03-2018 @ 15:42 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Triceps purely aesthetic today....major fatigue.


Bench
70x10
120x5
140x5
169x3
170x1 10 count pause

Superram
200x3

New shirt
240 x5
280 x5
300 x1
320 x1
320 2bd
360 3bd PB
380 f 3bd
380 f 3bd not too far away..

Narrow raw 3 repboards
160 x2
180 x2
190 x2
195 x2
200 x2
205 x1
DrDIcon...02-04-2018 @ 16:30 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Week off in holiday so no training. Felt fairly out of sync and lockout struggling after week off.

Anyway to test out two shirts....

Bench
70x6
70x6
120x6
150x3

Superram
200x3

Metal triple ply shirt
240x3
280x3 3bd
320 2 bd just missed lockout
350 2 bd just missed lockout

Super Katana
240x3
280x3 3bd
320 2 bd lossed line
320 2 bd fast
360 3 bd missed lockout

Triceps extensions
Biceps
DrDIcon...04-04-2018 @ 19:08 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70 x10
70 x10
120 x5
150 x5
170 x2 paused
172.5 x2

Super ram 1 benchblokz
(NB ram high no band)
200 x3
220 x3
220 x3
220 x3
220 x3
220 x3
220 x5

Tri pushdown
30kg x10,
40kg x10,
50kg x6

Bi curl
22.5kg x10, 10, 10

Slingshot and blue band row
X10, 10, 10
DrDIcon...06-04-2018 @ 19:10 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 06.04.2018 @ 19:26 PM by DrD
Front squat
70x5
70x5
120x5
140x3
140x3
140x3

Rack pull - shrugs
70 x10
120 x10
170 x10
220 x8
240 x8

Incline Bench Row
120 x8
120 x8
120 x8

Kroc row
45 x8
75 x8
95 x8
115 x5
105 x5+3RP
75 x5+3RP

Hammer curls not ultra strict
25 x5
35 x5
40 x5
45 x5
50 x5

Wide grip lat pull down
50kg x20
50kg x20

Bicep curls
22.5 x15
22.5 x15
DrDIcon...08-04-2018 @ 15:21 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70 x8
70x8
120x5
140x5
160x3
170x2

Superram - non tethered
200x1
220x2
240x2 =PB
250x1
250x1

3 repboards narrow grip
170x4
190x3
200x3
205x2
205x1

4 repboards narrow grip
210 x1
220x1
225x1
235x1
DrDIcon...11-04-2018 @ 19:26 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70x10
100x10
120x5
150x5

Superram 1 benchblokz
170x3
200x3
230x3 ?PB
230x3
230x3
230x3
230x3
230x3

Fark.

Bi curl
22.5 x10, 10, 10

Tri extension
Blue x10, 10, 10

Band lat row
Blue x10, 10, 10
DrDIcon...13-04-2018 @ 17:05 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Prehab / Circuits:
T grip lat pull down 50kg x15, 15, 15
Lat raise 12.5 x12, 12, 12
Front raise 12.5 x12, 12, 12
Band row blue band x12, 12, 12
Preacher curl 12.5 x20, 20, 20
Face pull blue x12, 12, 12
DrDIcon...15-04-2018 @ 15:56 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70x10
120x5
140x3
160x2
Superram
200
220
New shirt adjusted sleeves
260x3
280x3
320x3
340x1
352 f 1 bd
350x1

Narrow 3 repboards
120x3
140x3
160x3
170x3
170x3
170x3
170x3
170x3
170x3

Green band pushdown
X15
X15
Martin1956Icon...15-04-2018 @ 16:22 
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used to be Scotlands Best Bencher
Member 75, 6902 posts
SQ 0, BP 200, DL 200
400.0 kgs @ 105kgs Eq
Amazing numbers... :O

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