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The Long Road to a Respectable Bench

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MattDeaconSmithIcon...12-03-2015 @ 21:57 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Thursday - 12th March
SQUAT

SSB Squat
165x5,5,5,5
Feeling better but was knackered

Back Extensions
BWTx20,20,20

Managed to get under a straight bar too, so may be ditching the SSB from now.

Stretching Circuit
MattDeaconSmithIcon...14-03-2015 @ 18:33 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Saturday - 14th March
SQUAT

With the current injury and pulling out of the EPF classic I have stopped my competition programme. I have been SSB squatting for the last week but the wrist felt okay under a straight bar on thursday so decided to hit some squats today. I had no real plan but was going to see how it went and didn't have any great expectations after heavy SSB squatting 2 days prior. Ended up with a 15kg PR. See below.

Benching and deadlifting will be more of a challenge i feel.

All in loose knee sleeves and at under 100kg bwt too, haha


Squat
180x2 200x1 220x1 240x1(video) 250x1(video) 180x8,8

Bench
Some technique stuff, taking it easy.

Back Extension
BWTx30,30,30

Stretching Circuit



JackRevansIcon...14-03-2015 @ 18:36 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		pissening gains. leaving humanity behind. im very much enjoying your progress
MattDeaconSmithIcon...14-03-2015 @ 20:12 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq
JackRevans said:pissening gains. leaving humanity behind. im very much enjoying your progress


Cheers man, very surprising gainz. Especially considering haven't squatted over 202.5 in the last cycle.
MattDeaconSmithIcon...14-03-2015 @ 20:12 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq
Post Edited: 14.03.2015 @ 20:12 PM by MattDeaconSmith
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Ramsay777Icon...15-03-2015 @ 00:45 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq		Wow that was a deep 250, nice going man!
edi86Icon...15-03-2015 @ 08:52 
Member 5548, 415 posts
SQ 270, BP 157.5, DL 310
737.5 kgs @ 110kgs UnEq		Bonus 15kg pb, can't argue with that! Awesome squats man nice depth
MattDeaconSmithIcon...15-03-2015 @ 10:07 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		cheers guys, now just got to get the work in to get to 6 plates.
MattDeaconSmithIcon...15-03-2015 @ 19:13 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq
Post Edited: 15.03.2015 @ 19:14 PM by MattDeaconSmith
Sunday - 15th March
DEADLIFT

Deadlift
Up to a 240kg single, just feeling out how the hand will work. Think it will be okay for singles but reps may be a problem.

RDL (do these like top half of deadlift, going to a few inches below patella tendon)
180x17

Yates Row
100x30

Pull-Up
BWTx8,8,8

Back Extension
BWTx40,40,40

CG Cable Row
80x10,10,12

Trap Bar Shrug
55x20,20,25

Did 30 mins of cardio, 30 seconds sprint, 2 mins walk. FML

Stretching Circuit
MattDeaconSmithIcon...16-03-2015 @ 20:09 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Monday - 16th March
BENCH

Rotator Cuff Warm Up

Bench Press
110x1 120x1 100x5,5,1,1,1,5,5,5
working on technique, wrist feels a little suspect.

Spoto Press
100x4,4,4,4

Facepull

Arms

Stretching Circuit
LurkioIcon...17-03-2015 @ 06:29 
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as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq		Just been having a look through - some excellent training in here, and great numbers! Wink
MattDeaconSmithIcon...17-03-2015 @ 21:02 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Tuesday - 17th March
SQUAT

Squat
192.5x6,6,6,6,6
PR for a set of 6. Previous best was 190x6x4

Pause Squat
192.5x2 197.5x2 202.5x2 PR

Cardio
20 minutes walking

Stretching Circuit
MattDeaconSmithIcon...17-03-2015 @ 21:03 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq
Lurkio said:Just been having a look through - some excellent training in here, and great numbers! Wink


Thanks man, apart from the injury things are going okay right now.
MattDeaconSmithIcon...19-03-2015 @ 08:36 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq
Post Edited: 19.03.2015 @ 09:05 AM by MattDeaconSmith
Wednesday - 18th March
DEADLIFT

Deadlift
200x3,3,3,3,3,3
Just working on speed and form

RDL (do these like top half of deadlift, going to a few inches below patella tendon)
180x11,9
Wanted 20 but totally fatigued from yesterday.

Back Extension
BWTx10 Just used it to stretch out today.

Leeman Row
6x12,12,12,12

Stretching Circuit
MattDeaconSmithIcon...19-03-2015 @ 23:51 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Thursday - 19th March
BENCH

Rotator Cuff Warm Up

Bench Press
120x1 130x1 135x1 140x1 120x4,3,3,3
very happy to hit this 140 as honestly thought 130 would be a struggle.

4-second Paused Bench Press
110x4,4

Bench Press Technique
Felt awesome, worked up to 120 with full grip working on lat and elbow position. Could be a big PR around the corner with this style. Thanks to Lou for giving me the pointers.

Facepull

Stretching Circuit

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