DrD in pursuit of bench mastery (2015)

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DrD		...	20-07-2015 @ 17:23
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Oxman said: Oooh sounds fancy!! Look forward to seeing you hit some silly bench numbers mate! Thanks mate, should be interesting!

DrD		...	20-07-2015 @ 17:23
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Appetite said:Leg work Duncan? Yeah, they were looking a bit thin...

DrD		...	20-07-2015 @ 17:25
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	No training today, spent the afternoon at our graduation ceremony. Full suit, full academic dress (gown and hat), under lights on stage reading out 250 names in front of 2000 people. Lol. Bit tired. Going for a pint and a steak.... May train tomorrow otherwise will be be Thursday due to work stuff.

DrD		...	21-07-2015 @ 12:32
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Birthday osteopathy session this morning. Following many many treatments they are sure I have a hinge point where most of my spine flexion occurs, and more importantly, has occurred for a long period of time. This comes from ym lower back issues and basically it has barely any movement. Thus, this part is showing signs of degenerative damage and compressive force (squat loading and deadlifting etc) is causing further compression and the discs are being hammered. Causing inflammation and muscle irritation and spasms. Advice: never to load the spine heavily again or risk serious damage. this won't 'get better' so don't push to max weights ever again. Also at the weekend someone asked me if I trained legs, as the looked disproportionately small.

DrD		...	23-07-2015 @ 20:02
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Bench 208 606 1005 1303 1602 slingshot 48 Super katana 1802 in mid air 200 1 135mm -> 1 @75mm 210 1 55mm 210 1 35mm board pb 210 1 18 mm board pb 210 f touch but lost line in lockout and got a bit of a sticking point and spotters intercepted. 2103 135mm rep pb Bench Plus green bands 100 2, 2, 2 Cgbp 10010,10, 6 drop 60*12 pump

walker		...	23-07-2015 @ 22:57
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	DrD said:Birthday osteopathy session this morning. Following many many treatments they are sure I have a hinge point where most of my spine flexion occurs, and more importantly, has occurred for a long period of time. This comes from ym lower back issues and basically it has barely any movement. Thus, this part is showing signs of degenerative damage and compressive force (squat loading and deadlifting etc) is causing further compression and the discs are being hammered. Causing inflammation and muscle irritation and spasms. Advice: never to load the spine heavily again or risk serious damage. this won't 'get better' so don't push to max weights ever again. Also at the weekend someone asked me if I trained legs, as the looked disproportionately small. Which is worse... Not ever being able to train heavy or looking like you don't train legs??

DrD		...	24-07-2015 @ 08:42
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	walker said: Which is worse... Not ever being able to train heavy or looking like you don't train legs?? They bring a different type of upset. Anger vs shame.


DrD		...	24-07-2015 @ 16:59
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Beltless High bar squat 2010 6010 8010 10010 12010 no pain. DOH shrugs 6015 10015 12015 14015 10031 Seated behind behind neck press 608 normal grip Wde grip 608 608 608 6012 Chest supported db row 20kgs x15, 20kgs x 15, 20kgs x 15 Bodyweight horizontal Ring rows 8 8 8 Low pulley row Stack 10 +40kg 15 +40kg 15 +40kg 15 Rear flyes 10kgs 12,12 Face pulls No. 5 15,15 Simultaneous Front raise 15kgs 10,10 Lat raise 10kgs 12,12

DrD		...	26-07-2015 @ 14:38
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Bench 208 608 1005 1303 1501 1601 Felt really heavy Max legal grip 75 mm board 1405 1405 1408 rep pb Raw grip Floor pin press last ~8" 1403 1605 1803 1902 rep pb 2011 slow PB Z press 605 703 605 new exercise. Loads more there fresh. Nice exercise. Time for some volume.... Db bi curl 17.510,10,10,10,10,10,10,10,10,10 Tri pushdown Stack *10,10,10,10,10,10,10,10,10,10 dat pump.

nails		...	27-07-2015 @ 11:24
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 loadsa volume. s**t about the spine but omg you are making up for it with the pressing.

DrD		...	27-07-2015 @ 11:40
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	nails said:Bloody hell mate loadsa volume. s**t about the spine but omg you are making up for it with the pressing. Thanks mate - got to make the most of it!! Starting point: [Img]https://instagram.com/p/5miiU7l4gk/

DrD		...	28-07-2015 @ 19:16
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Decided I'm unlikely to bother going to All England comp in a couple of weeks. Haven't really been training squat and deadlift, and not sure whether it's worth flying to Canada for bench only l, should I scrape selection. Think its wiser to aim for British equipped bench next February as next major comp. With that in mind have decided to try a different training approach for bench for 4-8 weeks depending how it goes. As a cumulative overreaching cycle. Got a bit of pec tightness in left side so just testing a few exercise out tonight, and will deload until next week and hopefully be ready to start the program then. It's going to be a challenging bench program so need to be fresher and niggle free going in. New program is a mix of many different lifts and partials to hit all parts of bench training and work explosiveness, overloading lockout, heavy cluster sets and speed work. Tonight: short warmup and pec release work Narrow grip 5 second eccentrics -> pin press from just above chest 1501 - 1401 1601 - 1401 1701 - 1401 Narrow grip Partial ROM bench 1403 1503 1603 1703 Wide grip Explosive bench, weight plus two blue bands 80 36 Felt OK.arms still hammered from Sunday, just nothing too exhausting for next 5 days and plenty of massage and mobility work. Looking forward to getting stuck into the program.

DrD		...	29-07-2015 @ 11:09
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Thankfully my Pec is feeling much better today. Was a little concerned, but won't be pressing again until Monday to be on safe side and let everything heal. Did plenty of deep-ball work (lols) last night at gym, so wil repeated tomorrow and then allow to rest over weekend. Hard stuff starts Monday

DrD		...	03-08-2015 @ 20:11
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250 860.0 kgs @ 120kgs Eq	Post Edited: 03.08.2015 @ 20:57 PM by DrD Pissed off as someone drove into my car waiting at a roundabout yesterday. Managed to not completely lose it. So postponed new program and went heavy. Bench 208 6010 1006 1303 Slingshot 1603 Tighter shirt - 48 superkatana 180 many singles / doubles getting to sit right as just had light wash 2001 in mid air 2201 to 55mm board 2201 to 35mm board (10kg pb) 2201 tried to touch but about 1cm off Set belt better 220*1 touch. Very messy lockout but it went up. (20 kg pb) Gainz. Videos on intagram dsharp_pl or Facebook.

nails		...	04-08-2015 @ 08:52
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	That's st about your car. I had something similar about 3 years ago, someone just didn't stopped an ploughed right into the back of me. Same sort of thing, I'd had my car 3 months. Pissed off to say the least. How bad is the damage? I do love the whole "fk the plan I need to go heavy" attitude.

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