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DrD in pursuit of bench mastery

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DrDIcon...15-04-2018 @ 17:44 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Martin1956 said:Amazing numbers... :O


Thank you Martin!
DrDIcon...18-04-2018 @ 20:18 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Decided to switch to a lower stress session tonight to prep for final taper into comp


Bench doubled green bands
20 x5
50 x5
70 x3
90 x3
100 x1
100 x2
1 benchblokz
100 x2
100 x2
100 x2
100 x2
100 x2
100 x2

JM press
70kg x8
70kg x8
70kg x8

Band tri ext
Blue x20, 20

Band lat row
Blue x20, 20

Bi curl
12.5kg x30, 20
DrDIcon...20-04-2018 @ 18:31 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
T grip lat pull down
50kg x20
70kg x10
70kg x10
70kg x10

Lat raise
12.5kg x10
17.5kg x10
17.5kg x10
17.5kg x10

Lilly Shrugs
17.5kg x10
17.5kg x10
17.5kg x10
17.5kg x10

Front raise
17.5kg x10
17.5kg x10
17.5kg x10

Straight arm band pushdown
Blue x10
Blue x10
Blue x10

DB row
45kg x10
65kg x10
85kg x10

Hammer curl
17.5kg x5
35kg x5
45kg x5
50kg x5
35kg x15
DrDIcon...22-04-2018 @ 15:29 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
60x10
100x10
140x5
160x4
180x1

Superram
220x1

Shirt
260 x3
300x3
300x2
300x3
310x1
320 t fail loaded line. Pressed out forwards off chest

Close grip 1 benchblokz
100kg x5
+chains (40kg)
100kg x2
110kg  x2
120kg x2
130kg x2
140kg x3

Tri ext
X20
X20

Bi curl
X20
X20
DrDIcon...25-04-2018 @ 19:33 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 25.04.2018 @ 19:33 PM by DrD
Bench
70x8
70x8
120x6
+ doubled green bands
70kg x1
90kg x1
100kg x1
110kg x1
120kg x1
Swap to doubled mini blues
120kg x1
130kg x1
140kg x1
2 repboards close grip: doubled blue bands
120kg x3
120kg x3
120kg x3
120kg x3
120kg x3

JM pin press doubled blue bands
X10
X10
X10

Tri extension
Red band x30, 30

Bi curl
17.5kg x20
17.5kg x15
DrDIcon...27-04-2018 @ 17:49 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Back / Accessory / prehab session

1 arm DB row dead start
35 x8
65 x8
85 x8
100 x5
100 x5

Lilly Shrugs
17.5kg x20
17.5kg x20

T grip lat pull down
50kg x20
50kg x20

Straight arm band pushdowns
Blue x10
Blue x10

Wodyn curls
25kg x5
35kg x5
40kg x5
Loose Hammer curls
40kg x10
Simultaneous hammers
40kg x8

Lat raise
17.5kg x10
17.5kg x10

Bi curl
17.5kg  x20
DrDIcon...29-04-2018 @ 15:40 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 29.04.2018 @ 15:40 PM by DrD
Last session in shirt before comp. 2 weeks out.

Bench
60x10
100x10
140x5
160x3
Super ram
200 x3
230 x1
Shirt
260x2
290x1
300x1 few mm off touch
310 touch. F. shirt slipped
310 touch. F. messy needed light spotting

Narrow raw grip, 1 benchblokz, 40kg chain
Bar weight:
100 x5
120 x3
130 x4
140 x3
150 x3
100 x12


Biceps
DrDIcon...02-05-2018 @ 19:32 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x10
70kg x10
+doubled mini blue bands ~+26kg bottom, 44kg top)
70kg x1
100kg x1
120kg x1
130kg x1
140kg x1
145kg x1
+1 benchblokz
120kg x3
125kg x3
125kg x3
125kg x3
125kg x3

JM pin press, doubled mini blue bands
x10
X10

Triceps extensions single arm
Red band
X20
X20

Hammer curl
25kg x10
35kg x10
DrDIcon...05-05-2018 @ 14:23 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x10
120kg x6
150kg x3
170kg x1
180kg x1

Super ram - non tethered
200kg x3
225kg x2
235kg x1
235kg x1
242.5kg x1
250kg x1
+ 1 benchblokz
250kg x1
260kg x1
270kg f
270kg x1
DrDIcon...07-05-2018 @ 13:48 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Row
70kg x5
100kg x5
120kg x5
140kg x5
120kg x5

RDL
120kg x8
140kg x8

T grip lat pull down
50kg x20
50kg x12 slow
50kg x12 slow

Lat Raises - seated 
17.5kg x10
17.5kg x10

Bi curl
25kg x10
25kg x10

Front raises seated
17.5kg x10
17.5kg x10

Straight arm pushdown
Blue band x10
Blue band x10
DrDIcon...09-05-2018 @ 19:00 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x10
+ blue bands
70kg x1
100kg x1
120kg x1
130kg x1
140kg x1
1 benchblokz, narrow grip
120kg x2
120kg x2

Bi curl
17.5kg  x10, 10

Band row
Red x10, 10

Lat raise
10kg x12

Front raise
10kg x12

band lat pull down
Red X10
Red X10
Funky_monkeyIcon...10-05-2018 @ 08:52 
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1kg of lamb chops is a days wages over here
Member 160, 4459 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 10.05.2018 @ 08:52 AM by Funky_monkey
Some seriously strong shirted benching! May i ask what your raw max is?
DrDIcon...10-05-2018 @ 09:30 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Funky_monkey said:Some seriously strong shirted benching! May i ask what your raw max is?


Thanks! Raw is probably in the 190-200kg region, but haven't really pushed if for a couple of years.
DrDIcon...14-05-2018 @ 11:16 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 14.05.2018 @ 11:18 AM by DrD
Competition update: oops
Was very open that I was only competing today to attempt 310kg to claim the biggest even bench by a drug tested lifter in the UK. Unfortunately it didn't quite happen.

Warm up went well but still struggling with this scoop neck shirt locking up and it isn't really broken in fully (have a replacement custom one to use now but my original one tore during prep)
Opener 310: Shirt locked about 2-3" off chest and was a huge fight to touch and wasn't in good place to lockout
Second attempt 310: better but still a big fight but got closer to locking out
Third attempt 310: line and shirt working much better but as you can see from video just couldn't quite lock left arm.
Back to my normal neck super katana again now and confident that this and more will go in the foreseeable future. A little disappointing but I'm still confident that I'm getting stronger, technically better and mentally better at comps.
If it was easy, it would already been done.
DrDIcon...15-05-2018 @ 19:12 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Wider stance box squat
70kg x5
120kg x5
140kg x5
160kg x5
Light Wraps
190x1
210x2
230x1

RDL
70kg x8
120kg x8
140kg x8
160kg x8

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