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DrD in pursuit of bench mastery

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DrDIcon...17-05-2018 @ 19:52 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Seated high incline / shoulder pin press (pin 6 down)
70kg x5
70kg x5
70kg x5
90kg x5
110kg x4
Pin 5 down
110kg x5
120kg x5
130kg x3
140kg x1
150kg x1
100kg x20

Hammer curl . loose.
25kg x10
35kg x10
45kg x10
DrDIcon...20-05-2018 @ 16:48 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench - 5 ct pause, feet up
70kg x5
120kg x3
150kg x1
160kg x1
Superram, 5 count, feet up
190kg x1
210kg x1
220kg x1
Pin lockout raw grip
120kg x5
160kg x5
180kg x3
Swtich to rack pin 3 narrow grip
70kg x5
120kg x5
170kg x3
200kg x3
220kg x2
DrDIcon...23-05-2018 @ 19:02 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Long paused bench
70kg x8
120kg x5
140kg x1
160kg x1
170kg x1
175kg x1

Bench against doubled mini blues
90kg x6
90kg x6
90kg x6
90kg x6 wide grip
90kg x6 wide grip
90kg x6 wide grip feet up

Rack pull / high row
70kg x5
120kg x5
170kg x5
200kg x5
220kg x5
240kg x5
260kg x5

Bi curl
17.5kg x10
17.5kg x20
17.5kg x20
DrDIcon...24-05-2018 @ 18:57 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
High incline / shoulder pin press  (pin 6)
70kg x10
90kg x10
90kg x10
90kg x10

Seates Lat raises
12.5kgs x10
12.5kgs x10

Bi curl
12.5kgs x20
12.5kgs x20

Blue band pull down
x20
x20

Blue band face pulls
x20
x20

Loose hammer curls
25kg x5
35kg x5
45kg x5
50kg x10
DrDIcon...27-05-2018 @ 15:50 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
60kg x10
100kg x10
140kg x5
160kg x6
175kg x3
Super ram
200
New purple shirt
220 x3
260 x3
310 x3
330 x1 just missed L lockout
350 f
Pin 3 floor rack lockout
140 x5
180 x3
190 x3
200 x3
210 x3
180 x10

Double overhand deadlift,.deadlift bar
60
100
140
180
200 f

Tri ext
3x10
DrDIcon...29-05-2018 @ 19:34 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x5, 5
120kg x5
150kg x5
165kg x4
172.5kg x3
182.5kg x1
190kg x1

+doubled mini blue bands
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
110kg x4

Curls
25kg 3x10
DrDIcon...01-06-2018 @ 16:58 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
High incline/ shoulder pin (6) press
70kg x6
100kg x6
105kg x6
110kg x6
115kg x4

Snatch grip deadlift
70kg x6
100kg x5
130kg x3
150kg x2
170kg x1
185kg x1
200kg x1

Rack pull / high row - pin 3
120kg x5
170kg x5
190kg x5
210kg x5
230kg x5

Wodyn Curls
25kg  x5
35kg  x5
40kg  x5

Hammer curls - loose
55kg x5
60kg x5
40kg x16

Blue band row x30

Blue band straight arm pushdown x30
DrDIcon...03-06-2018 @ 12:47 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x5, 5
120kg x5
150kg x5
160kg x3

Superram and 1 benchblokz
200 x1
230 x1
250 x2
260 x1
260 x1
272.5kg PB
280 f

Floor pin press
120kg x5
170kg x5
190kg x5
200kg x5

Blue band extensions
X15
X15
X15
DrDIcon...05-06-2018 @ 19:43 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Larsen Bench
70kg x15
100kg x5
120kg x5
140kg x5
150kg x5

Bench + doubled mini blue bands
100kg x5
100kg x5
100kg x5
100kg x5
100kg x5

1 arm DB rows
45kg x5
65kg x5
85kg x5
105kg x5
120kg x8
DrDIcon...07-06-2018 @ 20:01 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
High incline - shoulder pin press pin7 down
70kg x8
90kg x8
110kg x5
70kg x20

Hammer curls
35kg x5
55kg x5
65kg x5
35kg x10

Blue band row
X20, 20

Straight arm pushdown
X20, 20

Lat raise
12.5kg x15,.15



 
DrDIcon...10-06-2018 @ 15:13 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
60kg x5
120kg x5
150kg x5
170kg x2
Super ram
220kg x1
Shirt
220kg x5
260kg x3
300kg x3
320kg x2
330kg x 0.8
330 touch. F.
Floor pin press
70kg x5
120kg x5
160kg x5
180kg x5
200kg x5
220kg x3
230kg x2
DrDIcon...12-06-2018 @ 19:31 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Larsen Bench
70kg x5
110kg x5
140kg x5
160kg x3 paused
170kg x1 paused
180kg x1 paused

Bench against doubled mini blue bands (+25/45)

120kg x2
122.5kg x2
125kg x2
125kg x2
127.5kg x2
130kg x2

Bicep curl
25kg x10
25kg x10
25kg x10
25kg x10
12.5kg x50 hahaha f**k that hurts....
DrDIcon...14-06-2018 @ 19:23 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Squat
70kg x5
120kg x5
150kg x5
180kg x3
200kg x1, 1
200kg x1 bare knee
210kg x1 bare knee

High incline shoulder pin press - Pin 6 down
70kg x4
90kg x4
110kg x4
120kg x4
130kg x2
140kg x1

Stiff leg deadlift. Start at top.
70kg x5
120kg x3
160kg x3
180kg x1
200kg x1
DrDIcon...16-06-2018 @ 15:28 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x5
110kg x5
140kg x5
160kg x3
172.5kg x3

Loose F6 shirt, self handoff
200kg x3
220kg x1
230kg x1 touch
240kg x1 touch
220kg x1 touch
240kg x1 touch. Long pauses at commands.

Super ram
170kg x10

DB incline rows
20kgs x10
40kgs x10
40kgs x10
40kgs x10

DB bi curl strict
12.5kg x20
12.5kg x20
12.5kg x20
12.5kg x20
DrDIcon...20-06-2018 @ 19:35 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x10
120kg x8
150kg x5
Super ram static holds 5 count
220kg
260kg
280kg
300kg
320kg

Super ram singles (not tethered)
220
230
240
220
230
240

Close grip super ram to 1 block
170kg x10

Bicep curl seated strict
12.5kg x20
12.5kg x20

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