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DrD in pursuit of bench mastery

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DrDIcon...15-08-2018 @ 13:41 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Close grip bench
70kg x10
120kg x5
150kg x1
170kg x1

3 repboards narrow raw grip
170kg x6
170kg x6
170kg x6
170kg x6
170kg x6
170kg x6

Super sets:
Hammer curls
35kg x10
40kg x10
40kg x10

Band Tri extensions
Blue 1 arm x10
Blue 1 arm x10
Blue 1 arm x10

Band Face pulls 
Red x10
Red x10
Red x10
DrDIcon...16-08-2018 @ 16:56 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Compound / Superset:

Floor pin press bottom pin narrow grip
70kg x10
125kg x6
125kg x6
125kg x6
125kg x6
125kg x6
125kg x6

T grip Low pulley row
40kg x12
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10


RDL to bottom pin
70kg x10
125kg x10
125kg x10
125kg x10
125kg x10
125kg x10
125kg x10


Shrugs
70kg x5
125kg x10
125kg x10
125kg x10
125kg x10
125kg x10
125kg x10
DrDIcon...17-08-2018 @ 15:54 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Compound / superset

High incline tempo press 4-1-1
70kg x10
90kg x8
90kg x8
90kg x8

Incline Bench rear delt flyes
22.5kg x10
22.5kg x8
22.5kg x8
22.5kg x8

Hammer curl - Press
22.5kg x8
22.5kg x8
22.5kg x8
22.5kg x8

Straight arm push down
Blue band x10
Blue band x8
Blue band x8
Blue band x8
DrDIcon...19-08-2018 @ 11:28 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x8
120kg x6
150kg x6

2.5 boards
180 x3

Superram + 2.5 boards
220 x1
260 x1
282.5 x1 PB

Unrack and hold
320
340 PB

f**k yeah. Haha
DrDIcon...20-08-2018 @ 19:39 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Squat high bar narrow stance oly shoes
70kg x8
120kg x5
160kg x5
180kg x1
200kg x1
120kg x10

Wodyn Rows in oly shoes
120kg x5
170kg x5
220kg x5
DrDIcon...21-08-2018 @ 18:16 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Close grip bench
70kg x10
120kg x10
150kg x3 paused

3 repboards Narrow raw grip
170kg x3
192.5kg x3
192.5kg x3
192.5kg x3
Slight tightness in left pec
120kg x10. Ok but slight pain so left it there.

Super sets,
Blue band tri extension  x10, 10, 20
Red band tri extension x20, 20, 20
32.5kg hammer curl x10, 10,15
12.5 curl x20, 20, 15
Red band face pull x15, 15, 20
Red band pull apart x10, 10, 15
DrDIcon...23-08-2018 @ 16:39 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench + 1 Benchblokz
70kg x10
70kg x10
+ blue bands (+25/45)
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10

Strict DB shoulder press
35kg x5
32.5kg x8
22.5kg x15

Low pulley row T grip
40kg x30
60kg x20
80kg x20
100kg x15

Wide grip Lat Pull Down
60kg x10
Band assisted pull ups wide grip
Blue band
X8
X8

Triceps pushdown
40kg x8
40kg x8

Lat Raises
12.5kg x12
12.5kg x12

Front raises
12.5kg x12
12.5kg x12

Hammer curls
35kg x8
35kg x8
DrDIcon...26-08-2018 @ 14:55 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x8
100kg x5
130kg x5
+Blue bands (+25/45) + Super ram
150kg x3
170kg x3
190kg x3
210kg x1
220kg x1

3 repboards narrow raw grip
120 x10
140 x10
140 x10
140 x10
140 x10
140 x10

Band tri extensions
Blue band x30
Blue band x30
Blue band x30

Bicep curl
12.5kg x30
12.5kg x30
12.5kg x30

First session of my new trial 'Off Season Specific Hypertrophy' 8 week framework (two 4 week micro cycles).
DrDIcon...27-08-2018 @ 14:20 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Front squats
70kg x8
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5

RDL
70kg x10
120kg x8
120kg x8
140kg x5

Shrugs
140kg x10
180kg x10
220kg x10
260kg x20 PB

Low pulley row
40kg x30
DrDIcon...29-08-2018 @ 17:10 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Narrower raw grip Bench
70kg x10
+Blue bands  (+25/45)
70kg x6
100kg x6
100kg x6
100kg x6
100kg x6
100kg x6
100kg x6

Hammer curls
35kg x10
45kg x8
55kg x8

Triceps band pushdown
Thick green x12
Thick green x12
Thick green x12

Lat Pull Down:
Wide
40kg x20
60kg x15
70kg x8

Narrow underhand
70kg x8
60kg x10
40kg x16
DrDIcon...30-08-2018 @ 18:22 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
High incline press
70kg x10
100kg x5
90kg x8
90kg x8
90kg x8
90kg x8

1 arm DB row
45kg x10
75kg x10
100kg x8
130kg x5 PB

Supersets:
Lat raises
12.5kg x10, 20

Front raises
12.5kg x10, 20

Straight arm pushdown
Green band x10, 20

Simultaneous Curl - Press
12.5kg x10, 10
DrDIcon...02-09-2018 @ 21:00 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 02.09.2018 @ 21:01 PM by DrD
Bench
60kg x10
100kg x10
120kg x3
160kg x3
Ram
200 x3
Ram + 4bd
220 x4
250x5
270x3
300
320
340
Self unrack hold
360
 Narrow raw grip 3.repboards
120kg x6
160kg x6
160kg x6
160kg x6
160kg x6
160kg x6 drop 120kg x15

Triceps extensions
X30
X30

Bicep curl
X30
X30
DrDIcon...04-09-2018 @ 20:02 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 04.09.2018 @ 20:02 PM by DrD
Reverse band high bar squat black bands releasing
70kg x12
120kg x5
170kg x5
220kg x2
220kg x4

Good mornings
70kg x8
70kg x8
70kg x8

Low Pulley Row.
40kg x20
70kg x15
70kg x15
70kg x15
70kg x20 drop  40kg x20
DrDIcon...05-09-2018 @ 19:55 
Avatar
#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70kg x8
120kg x5
140kg x3
160kg x3
160kg x5
180kg x1
+Blue bands (+25/45)
120kg x3
120kg x3
120kg x3
120kg x3
120kg x3
120kg x 3 drop 70kg x10

Alternating hammer curl
35kg x8
50kg x5
Single arm
65kg x5
45kg x8

Very short rests 15-30  second:

Triceps band pushdown
X12
X12
X12

Lat Pull Down wide grip
40 x20
50 x20
60 x12

Lat Pull Down narrow
60 x10
50 x12
40 x16
DrDIcon...07-09-2018 @ 18:18 
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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
Superram
190kg x5
+1 benchblokz
220kg x5
240kg x4 PB

Narrow raw grip 3 repboards
120kg x8
155kg x8
155kg x8
155kg x8
155kg x8
155kg x12

Pendley rows
70kg x8
120kg x8
120kg x8
120kg x8

High incline / should DB press
22.5kg x20
22.5kg x20
22.5kg x20

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