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The Long Road to a Respectable Bench

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MattDeaconSmithIcon...18-06-2015 @ 21:22 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Thursday - 18th June
DEADLIFT

Chris Duffin Hip Warm Up

Sumo Deadlift
235x3,3,3

RDL (do these like top half of deadlift, going to a few inches below patella tendon)
170x5,5,5

Trap Bar Shrug
65x20,20,20

Leg Curl

Back Extension

Stretching Circuit
MattDeaconSmithIcon...19-06-2015 @ 20:52 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Friday - 19th June
BENCH

Rotator Cuff Warm Up

Bench Press
110x3,4,4,4,4

4-second Paused Bench Press
100x4,4

Slingshot (Blue) Bench Press
120x1 130x1 140x1 145x1 110x5
Form got a little funky.

Bench
100x1,1,1,1,1,1
Working on teckers

Facepull

Arms

Stretching Circuit
MattDeaconSmithIcon...20-06-2015 @ 22:54 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Saturday - 20th June
SQUAT

Chris Duffin Hip Warm Up

Squat
160x6,6,6,6

SSB Squat
155x3,3,3

Leg Curl

Stretching Circuit
MattDeaconSmithIcon...23-06-2015 @ 00:19 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq
Post Edited: 23.06.2015 @ 00:20 AM by MattDeaconSmith
Monday - 22nd June
DEADLIFT

Chris Duffin Hip Warm Up

Sumo Deadlift
192.5x6,6,6

Sumo Block Pull (15")
200x1 240x1,1 280x1(messy) 300x1(very messy) 280x1(clean)

RDL (do these like top half of deadlift, going to a few inches below patella tendon)
120x15,15,15

Yates' Row
70x15,15,15,15

Pull-up
BWTX8,8,7

Trap Bar Shrug
65x17,17,14

Leg Curl
59x10,10,10

Back Extension
BWTx20,20,20

Stretching Circuit
MattDeaconSmithIcon...23-06-2015 @ 21:53 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Tuesday - 23rd June
BENCH

Rotator Cuff Warm Up

Bench Press
100x6,6,6,6,1 110x1 120x1 130x1,1 120x1+1,1+1,1+1,1+1,3 110x1+1,1+1

Facepull

Arms

Stretching Circuit
MattDeaconSmithIcon...26-06-2015 @ 23:51 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Friday - 26th June
BENCH

Rotator Cuff Warm Up

Bench Press
115x4,4,4,4,4

4-second Paused Bench Press
102.4x4,4

Slingshot (Blue) Bench Press
120x1 130x1 140x1 147.5x1 115x6,8

Pull-up
8,8,2

Arms

Stretching Circuit
MattDeaconSmithIcon...27-06-2015 @ 16:54 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Saturday - 27th June
SQUAT

Chris Duffin Hip Warm Up

Squat
190x4 210x2 150x6
Working on form

SSB Squat
160x3,3,3

Rotator Cuff Warm Up

Bench
92.5x6,6,6,6,6

Stretching Circuit
MattDeaconSmithIcon...29-06-2015 @ 22:55 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Monday - 29th June
DEADLIFT

Chris Duffin Hip Warm Up

Deadlift
190x2,2,2,2,2,2,2,2,2,2

RDL (do these like top half of deadlift, going to a few inches below patella tendon)
190x10,10

Yates' Row
110x10,10,10

Trap Bar Shrug
55x15,15,15

Leg Curl
59x10,10,10

Back Extension
BWTx20,20,20

Stretching Circuit
MattDeaconSmithIcon...30-06-2015 @ 20:27 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Tuesday - 30th June
BENCH

Rotator Cuff Warm Up

Bench Press
97.5x6,6,6,6

Spoto Press
100x4 110x4 115x4 120x4,4

Close Grip Bench Press
100x6,8,6

Facepull

Arms

Stretching Circuit
MattDeaconSmithIcon...01-07-2015 @ 21:13 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Wednesday - 1st July
SQUAT

Hip Warm Up

Squat
140x6,6,6,6

Pause Squat
140x2 160x2 180x2 200x2 180x2

Leg Curl
59x12,12,12

Stretching Circuit
MattDeaconSmithIcon...02-07-2015 @ 23:14 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Thursday - 2nd July
DEADLIFT

Hip Warm Up

Deadlift
235x4,4,4

Sumo RDL (do these like top half of deadlift, going to a few inches below patella)
150x8,8,8

Stiff Leg Deadlift
110x8,8,8

Yates' Row
110x15,15,15

Shrug
55x15,20,20

Back Extension
10x10,15,15

Leg Curl
59x11,9

Stretching Circuit
MattDeaconSmithIcon...03-07-2015 @ 23:02 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Friday - 3rd July
BENCH

Rotator Cuff Warm Up

Bench Press
110x4,4,4,4,4

4-second Paused Bench Press
105x4,4

Slingshot (Blue) Bench Press
120x1 130x1 140x1 150x1,1,1 110x8,8,8

Pull-up
some, i suck at these

Arms

Stretching Circuit
MattDeaconSmithIcon...04-07-2015 @ 22:46 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Saturday - 4th July
SQUAT

Hip Warm Up

Squat
160x6,6,6,6

SSB Squat
165x3,3,3

Leg Curl
some, working on getting a contraction.

Stretching Circuit
MattDeaconSmithIcon...05-07-2015 @ 21:00 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Sunday - 5th July
BENCH

Rotator Cuff Warm Up

Bench Press
87.5x6,6,6,6

Seated DB Press
20x10,10 25x8,8,10,10 20x10,10,10,10

Lateral Raise

Rear Delt Fly

Stretching Circuit
MattDeaconSmithIcon...06-07-2015 @ 23:27 
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Member 5574, 236 posts
SQ 252.5, BP 150, DL 320
722.5 kgs @ 98kgs UnEq		Monday - 6th July
DEADLIFT

Hip Warm Up

Deadlift
192.5x6,6,6,6

Block Pull (15")
240x1 280xf,1 300xf 240x2,2 250x2 260x2,2,3 270x2

Yates' Row
120x10,12,10

Leeman Row
10x10,10,10

Shrug
65x15,15,15

Back Extension
10x15,15,15

Leg Curl
51xsomexfew

Stretching Circuit

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