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DrD in pursuit of bench mastery

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nailsIcon...03-02-2016 @ 12:01 
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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
Ha and that's a bad day? Get well soon mate.
DrDIcon...03-02-2016 @ 13:29 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Ha and that's a bad day? Get well soon mate.


Thanks mate - I think the fatigue from Saturday played as much a part as any illness, but the illness won't have helped recovery.

nothing heavy til next Tuesday now so time to rest and recover. Hope for some more PBs next week Grin this week's been light on them
DrDIcon...09-02-2016 @ 21:47 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Week off due to illness.

Thought I was fully better but didn't feel that strong when under the bar. Lol.

Squats - few light sets

Bench
70*8,8
120*5
140*3
Slingshot
170*3
190*1
205*1 harder than should have been
50 SK scoop shirt:
190*3
200*3
210*2
220*1
230*1 touch. Got a bit messy as rocked a bit during press out.

3 rep boards narrow grip
170*3*3

Not too bad considering. Restart the base work now....
nailsIcon...10-02-2016 @ 09:19 
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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
DrD said:Week off due to illness.

Thought I was fully better but didn't feel that strong when under the bar. Lol.

Squats - few light sets

Bench
70*8,8
120*5
140*3
Slingshot
170*3
190*1
205*1 harder than should have been
50 SK scoop shirt:
190*3
200*3
210*2
220*1
230*1 touch. Got a bit messy as rocked a bit during press out.

3 rep boards narrow grip
170*3*3

Not too bad considering. Restart the base work now....


Nice work mate. Everyone seems to be ill at the moment, my office is a symphony of coughs and sneezes. So whats the plan? When will the peaking cycle begin?
DrDIcon...10-02-2016 @ 12:40 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:
Nice work mate. Everyone seems to be ill at the moment, my office is a symphony of coughs and sneezes. So whats the plan? When will the peaking cycle begin?


Thanks mate - yeah loads of stuff seems to be going about at the moment.

I'm not running a fairly linear approach using the same basic training approach I have for the last few weeks - all going by feel with a back-off week after every 4 weeks ish. But all going to be fairly loosely planned. Can't be arsed with structured programmes that have fixed sets, weights etc.
DrDIcon...11-02-2016 @ 18:57 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Back to the grind.

Shrugs
70kg *60
100kg *40
130kg *30
160kg *20

Rows
70*20
100*12,12,12

Low pulley row 3*20
Lat raise 3*15
Front raise 3*15
Rear flyes 3*15
Bi curl 3*15
Abs 3*15
Face pulls 3*15
DrDIcon...13-02-2016 @ 12:03 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Narrow grip bench
60*10
100*6
120*5
140*3
150*3
155*3
Slingshot eq grip
170*3
180*3
190*3
200*2
210*1
215*1
4 rep boards narrow grip
140*3
180*1
190*1
200*1
205*1
210*1
3 rep boards narrow grip
180*1
190*1
195*1
200*1
Rack lockouts
180 *3
200*3
220*3
240*3
Tri pushdown
3*25
DrDIcon...15-02-2016 @ 18:56 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Anderson squat
70*10
120*5
150*5
170*3
190*3
Ergh

Wide grip Lat pull down
10*10

Close grip Low pulley row
10*10
nailsIcon...16-02-2016 @ 10:27 
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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
Wow that's bench central. Not loving the Anderson's though I see.
DrDIcon...16-02-2016 @ 14:57 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:Wow that's bench central. Not loving the Anderson's though I see.


Yeah benchings fun.

Don't enjoy any form of squat at moment to be fair. Andersons slightly better than normal. All too painful and have completely forgotten how to squat.

Might just use leg press. Eek
nailsIcon...16-02-2016 @ 15:49 
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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
DrD said:
Yeah benchings fun.
Don't enjoy any form of squat at moment to be fair. Andersons slightly better than normal. All too painful and have completely forgotten how to squat.
Might just use leg press. Eek


Well the pain factor isn't to be played down, if it hurts that's good enough feedback not to push it.

The leg press is one of the only machines I wish I had. On the free occasions I've used one I tried to kill myself with it. Or at least that's how my legs felt afterwards.
DrDIcon...16-02-2016 @ 16:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
nails said:
Well the pain factor isn't to be played down, if it hurts that's good enough feedback not to push it.
The leg press is one of the only machines I wish I had. On the free occasions I've used one I tried to kill myself with it. Or at least that's how my legs felt afterwards.


Just need to keep strength in legs for leg drive, but trying to use compound exercises for that rather than leg press etc. Legs feel hammered after an equipped bench session so thought it'd be wise to try and do some extra work for the next few weeks and taper out towards comp.
nailsIcon...16-02-2016 @ 16:29 
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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
DrD said:
Just need to keep strength in legs for leg drive, but trying to use compound exercises for that rather than leg press etc. Legs feel hammered after an equipped bench session so thought it'd be wise to try and do some extra work for the next few weeks and taper out towards comp.


Ha ha I love how you do leg work only because it aids your bench. My legs end up more sore from bench than squats. Funny how that works.
DrDIcon...16-02-2016 @ 21:11 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Quick one tonight.

Bench
Up to 155*3

3 rep boards
Up to 170*3

2 rep boards
Upto 180*1

Feet up Raw bench
Upto 142.5*3

Tired. Didn't real feel like I got into the mood tonight at all. Last couple of weeks have been a bit s**t. Still always next session Happy
OxmanIcon...18-02-2016 @ 15:08 
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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
I hate squats too! Your pressing is obscene these days mate, very impressive!

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