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DrD in pursuit of bench mastery

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DrDIcon...13-07-2018 @ 09:24 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bim said:
Brilliant work, great progression!


Thanks Bim, 110kg progress in 3 years almost to the day. Probably see a WADA representative soon....
BimIcon...13-07-2018 @ 09:42 
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Loves Veebs.
Member 3359, 2646 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 105kgs UnEq
DrD said:
Thanks Bim, 110kg progress in 3 years almost to the day. Probably see a WADA representative soon....


Only to be expected mate, surprised they weren't waiting for you Grin
RickIcon...13-07-2018 @ 11:41 
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I am a bench-only guy
Member 3, 8802 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Bloody hell. Well done mate!
DrDIcon...14-07-2018 @ 14:27 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Rick said:Bloody hell. Well done mate!

Thank you!
DrDIcon...14-07-2018 @ 14:27 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x10
120kg x10
150kg x5

Super ram 1 benchblokz
180kg x15
200kg x10
200kg x10

Close grip bench 1 benchblokz
120kg x5
140kg x5
140kg x10

Red band triceps extensions
X50
X50

Fatgripz thumbless rolling handle style pickup + short hold (count) - plate weights only
+25 5ct
+50 5ct
+60 5ct

Hammer DB curl
32.5kg x10
32.5kg x20

1 arm DB row
65kg x10
65kg x30

Lat Pull Down
Red band x50
DrDIcon...17-07-2018 @ 20:00 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x25
100kg x15
120kg x10

Beltless high bar wide stance box squat
70kg x6
140kg x6
140kg x6
140kg x6
140kg x6
140kg x6

RDL
120kg x8
120kg x8
120kg x8
120kg x8

Incline Bench Rows
120kg x12
120kg x12
120kg x12

Bicep Curl
12.5kg x25 / 20
DrDIcon...22-07-2018 @ 16:59 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70x10
120kg x10
150kg x5
Super ram 1 benchblokz
200kg x5
220kg x6
3 repboards raw narrow grip
170kg x6
170kg x6
170kg x6
Chest height narrow grip pin press
120kg x10

Triceps extensions
Blue band
X20
X20
X20


Wodyn Rows
120kg x10
170kg x10
200kg x6
220kg x5 +10 shrugs


Bi hammer curls
32.5kg x10
42.5kg x5
Blue band x20, 20
DrDIcon...24-07-2018 @ 19:11 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
BB Split squat
70kg x6
70kg x6
70kg x6
70kg x6
70kg x6

Belt squat
40kg x10

Lat Pull Down wide grip tension + slow
+40kg x20
+60kg x12
+60kg x12
+60kg x12

Lat Pull Down T grip tension + slow
+60kg x12
+60kg x12
+40kg x20

Low pulley row T grip
+40kg x20
+60kg x20
+60kg x15

Incline Bench DB flyes
35kg x10
35kg x10
DrDIcon...25-07-2018 @ 18:54 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Floor pin press, narrow raw grip, bottom pin
70kg x10
120kg x10
140kg x2
160kg x2
120kg x10
120kg x10
120kg x10
120kg x10

TnG top start deads
70kg x5
120kg x5
170kg x5
200kg x3

Triceps extensions
Red band x25
Blue band x12
2 handed red band x50
Red band x20

Bicep curl
12.5kg x30
DrDIcon...27-07-2018 @ 16:58 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
High incline bench
70kg x15
70kg x15
70kg x15

Hammer curl - Press
22.5kg x15
32.5kg x8
12.5kg x20

Lat raises
12.5kg x20
22.5kg x10
12.5kg x15

Shrugs
70kgx50
70kgx50

Straight arm pushdown
Blue band x30
Blue band x30

Band pull apart
Red band x20
Red band x20

Face pull
Red band x20
Red band x20

BB row
70kg x20
70kg x20

Simultaneous Front raise
12.5kg x15
12.5kg x15

curls
Blue band x20
Blue band x20
12.5kg x17

500reps
DrDIcon...29-07-2018 @ 13:14 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x5
120kg x5
150kg x5
180kg x1
190kg x1
Super ram + 1 Benchblokz
230kg x2
250kg x2
270kg x1
Unrack hold 5 count super ram
300 5ct
330 5ct
Super ram + 1 Benchblokz
220kg x9 just missed 10th

Hammer curl
35kg x5
45kg x5
55kg x8
60kg x5 strapped

Triceps band extension
Green x10
Thick Black x10, 10
DrDIcon...08-08-2018 @ 17:21 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Giant sets:

Close grip bench
70kg x20, 20, 20

1 arm DB row
35kg x20,.20, 20

Bicep curls
12.5kg x12, 12, 12

Band pull apart
Red x12, 12, 12
DrDIcon...09-08-2018 @ 17:55 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Supersets:

Floor pin press - bottom pin, narrow grip
70kg x30
100kg x20
120kg x12

T bar grip lat pull down
40kg x25
50kg x16
50kg x16

Wodyn row bottom pin
70kg x15
100kg x12
120kg x12

Lat raise
12.5kg x20
12.5kg x15
12.5kg x14
DrDIcon...11-08-2018 @ 17:46 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x5
120kg x5
150kg x5

Super ram 4-1-1 tempo
200kg x1
220kg x1

Super ram + 1 benchblokz
200kg x5
220kg x5

Band triceps extensions
1 arm blue x25
1 arm blue x20
2 arm red x50

Bicep curl
12.5kg x25
22.5kg x15
22.5kg x10
Red band x30
DrDIcon...13-08-2018 @ 18:32 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
High bar box squat
70kg x8
120kg x8
150kg x5
170kg x10 (light wraps and belt)

Wodyn rows 1 pin higher
120kg x10
170kg x10
220kg x10

Lat Pull Down
+40kg x20
+70kg x10
+70kg x10

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