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DrD in pursuit of bench mastery

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DrDIcon...15-01-2016 @ 17:50 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Close grip bench
70*10
100*8
120*3
140*3
150*3 pb
160*2 pb
170*1 pb

Slingshot - raw grip
170*3*3
180*3
190*3

Raw bench
120*8
120*8
120*8

Tri pushdown
2*20

Hammer curl
3*12

Front raise
3*12

Side raise
3*12

Facepull
3*12
DrDIcon...15-01-2016 @ 17:50 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 15.01.2016 @ 18:17 PM by DrD
Dp
DrDIcon...16-01-2016 @ 17:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Strict press:
40*10
50kg *10,10,10,10,10

Farmers Shrugs
37kg per hand *30, 30, 30, 30

Bent over row - strict form
60*15
80*12, 12, 12, 12

Low pulley row- close grip
15,15,15,15,15

Lat pull down
15,15,15,15,15

Kroc rows
2*20

Rear flyes
2*20

KB swings
X30
DrDIcon...19-01-2016 @ 20:31 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
60*8
100*6
120*3
140*3
Slignshot
160*3
180*1
Comp shirt
180*3
200*3
210*1
220*1
230*1 nearly touched. Weight Flew
235*1 just touched. 10kg PB.

Close grip feet up paused
100*8
100*8
100*8
60*20
OxmanIcon...20-01-2016 @ 19:12 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
DrD said:Bench
60*8
100*6
120*3
140*3
Slignshot
160*3
180*1
Comp shirt
180*3
200*3
210*1
220*1
230*1 nearly touched. Weight Flew
235*1 just touched. 10kg PB.

Close grip feet up paused
100*8
100*8
100*8
60*20


Thats A LOT of weight in the hands mate! Cool
DrDIcon...20-01-2016 @ 20:29 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Oxman said:
Thats A LOT of weight in the hands mate! Cool


Thanks mate. It is - but thankfully it didn't feel too bad. I felt I could control the weight fine which was good.

Back to the graft tomorrow. Happy
DrDIcon...21-01-2016 @ 18:45 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Squats and shoulders. ..

Squat
70*10
120*8
150*5
170*3
190*3

Shrugs
70kg *50
120kg *30
170kg *20
70kg *40

Klokov press
Bar *10
40kg *10
40kg *10
40kg *10
40kg *10
40kg *10

Yates row
70kg *20
70kg *20

Lat raise
3*20

Front raise
3*20

Face pull
3*20

Hammer curl
3*15

Ergh.
DrDIcon...23-01-2016 @ 11:01 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench...

Narrow grip
20*10
60*8
100*6
120*3
140*3
Slingshot
160*3
180*3
Scoop.neck SK
180*3
190*3 very painful pressing a weird bruise on side of tricep from Tuesday and nerve pain up arm.
Slingshot
170*3
180*3
190*2
190*2
190*2
3" board. Narrow raw
140*3
150*3
160*3
Raw
120*8
120*8
120*8
120*8
Close grip feet up short rests
100*8
100*8
100*6 ->60*10
Close grip
60*20
60*15
50*20
50*20

Da pump.
DrDIcon...24-01-2016 @ 12:01 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Back...

Superset:
Wide grip Lat pull down 3*15
Low pulley row close grip 3*15
Barbell curl 3*15

Superset:
Close grip Lat pulldowns 3*15
Wde grip Low pulley row 3*15
Barbell bi curl 3*15

Rear flyes 3*20

EZ curls 3*10

Done in 45 minutes :/
DrDIcon...28-01-2016 @ 19:22 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Tired.

Bench
Bar *10
70*8
100*6
120*5
140*3
150*3
155*3
162.5*1
165*1
167.5*1
120*5
130*5
132.5*5
135*5
137.5*5
140*5
120*8
100*10
70*10

Right tricep still a bit dodgy. Everything felt heavy tonight.
DrDIcon...30-01-2016 @ 12:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Sq
60*6
100*6
140*4
170*3

Bench
70*10
120*5
140*5
Slingshot
170*3
Scoop sk -50
200*3
210*2
220*3
230*1
All fast not quite touched but only second session in new scoop neck shirt.
Raw:
4 rep boards narrow grip
140*5
160*1
180*1
190*1
200*1
205*1 pb
210*1 pb
3 rep boards narrow grip
180*1
185*1
190*1
195*1 pb
Rack lockout
140*4
180*3
190*3
200*3
210*3
220*3
230*3 pb
240*3 pb
250*3 Grin (30kg PB lols)
DrDIcon...01-02-2016 @ 11:29 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Next comp booked - equipped bench at Bodypower!

15 weeks til comp. Plenty of time to chase something big Grin
nailsIcon...01-02-2016 @ 13:38 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Bloody hell mate my mind keeps putting the word "dead lift" in when you write "bench press".
DrDIcon...01-02-2016 @ 14:18 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Bloody hell mate my mind keeps putting the word "dead lift" in when you write "bench press".


haha - thanks mate. I think my bench is higher than my deadlift now :/
DrDIcon...02-02-2016 @ 20:03 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Felt like s**t think I have a git of a bug. Triceps felt dead throughout. Think Saturday May have killed them. Fortunately tonight is raw (accessory) night.

Bench
60*10
100*8
140*3
145*3
150*3
155*3
-
160*2
140*5

3 rep boards narrow grip
140*3
160*3
170*3

2 rep boards narrow grip
160*1
170*1
175*1
180*1

1 rep board narrow grip
140*1
150*1
160*1
165*1
170*1

slight decline bench
120*8
120*8
120*8

Ergh.

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