View All Posts: DrD
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| » DrD in pursuit of bench mastery (Go to post) | 19-03-2018 @ 20:38 | ||
Post Edited: 19.03.2018 @ 20:39 PM by DrD Oly Squat 70 x5 120 x5 150 x5 Paused 170 180 190 200 210 Incline Bench Row 70kg x8 100kg x8 100kg x10 100kg x12 100kg x14 Bicep curl 27.5kg x10 Hammer curl 27.5kg x10 45kg x6 Curl 12.5kg x20 Wide grip lat pull down 50kg x20 60kg x15 60kg x15 | |||
| » DrD in pursuit of bench mastery (Go to post) | 17-03-2018 @ 18:28 | ||
| Bench 70x10 120x5 150x3 170x2 Superram 200x3 + reverse blue bands -20/40 230x3 250x1 270x1 280x1 Narrow grip 3 repboards 170kg x5 170kg x5 170kg x5 170kg x5 170kg x5 Blue band triceps extensions X30 X30 X30 | |||
| » DrD in pursuit of bench mastery (Go to post) | 15-03-2018 @ 19:14 | ||
| Squats high bar narrow stance 70kg x10 120kg x10 Kroc rows 45kg x10 75kg x10 95kg x5 115kg x5 125kg x3 Lat pull down close underhand grip 50kg x20 Paused 50kg x12 50kg x12 50kg x12 Low pulley row T grip 50kg x20 50kg x20 Slingshot row 10kg hanging X8 X8 X8 Bicep curl 22.5kgs x10 27.5kgs x10 27.5kgs x5 | |||
| » DrD in pursuit of bench mastery (Go to post) | 14-03-2018 @ 19:09 | ||
| Spoto bench 70kg x10 100kg x8 120kg x8 140kg x10 pb Reverse blue bands 180kg x3 190kg x3 200kg x3 pb Slingshot half block 200kg x3 200kg x3 200kg x3 200kg x3 200kg x3 200kg x3 Triceps extension 30kg x10 50kg x6 50kg x6 Bi curl 22.5kg x15 | |||
| » DrD in pursuit of bench mastery (Go to post) | 11-03-2018 @ 17:06 | ||
| Ill for last two days (gastrointestinally) presuming food intolerances....bad times. Couple of immodium and off the test out a new shirt as my beloved purple ones split Bench 70kg x10 120kg x5 150kg x5 Slingshot 180kg x3 Adjusted scoop neck super kat 220kg x3 260kg x6 260kg x3 300kg x3 320kg x1 All in mid air. Narrow raw 3 repboards 120kg x3 170kg x3 180kg x3 180kg x3 180kg x3 180kg x3 180kg x3 Ergh..... | |||
| » Pressing programmes (Go to post) | 08-03-2018 @ 17:40 | ||
Post Edited: 08.03.2018 @ 17:41 PM by DrD Need to be pressing at least 2 or 3 times a week in my opinion to make best progressExercise variation good unless you want to specifically work one lift, and plenty of volume with heavy weights. Triceps can be battered 3 times a week with a bit of a build up. I tend to hit around 20,000kg of bench variations on average per week plus some triceps accessory work. I like heavy / medium / light split if training 3 times a week. | |||
| » DrD in pursuit of bench mastery (Go to post) | 07-03-2018 @ 19:00 | ||
| Larsen Spoto Press 70kg x10 110kg x8 140kg x5 150kg x4 160kg x1 Loose slingshot half block 160kg x6 180kg x6 180kg x6 180kg x6 180kg x6 180kg x6 180kg x10 Triceps pushdown 30kg x10 40kg x10 40kg x10 Bi curl occluded 22.5kg x10,.10, 10 Facepulls X10 X10 Abs X20 X20 Slingshot row pull down bar X10 Plus 5kg; X8 X8 | |||
| » DrD in pursuit of bench mastery (Go to post) | 06-03-2018 @ 19:10 | ||
Post Edited: 06.03.2018 @ 19:10 PM by DrD Nice gentle upper back session today. Nothing heroic....Incline bench row 70kg x12 100kg x10 100kg x10 Incline Bench DB row 25kgs x15 25kgs x15 25kgs x15 25kgs x15 25kgs x15 Wide grip lat pull down 40kg x10 60kg x10 70kg x8 70kg x8 70kg x8 Low pulley row T grip 40kg x30 40kg x40 Bicep curl 12.5kgs x20 12.5kgs x20 | |||
| » Spot of equipped benching... (Go to post) | 04-03-2018 @ 17:48 | ||
scruffmcbuff said: Well f**k... last time i saw anything of yours the numbers where 260 and a 300 board press. Things are going well!! Progress has been adequate  | |||
| » Spot of equipped benching... (Go to post) | 04-03-2018 @ 15:18 | ||
| 340kg to 1 board Failed 360 attempt too..... https://www.instagram.com/p/Bf58e7dgdQF/ | |||
| » DrD in pursuit of bench mastery (Go to post) | 04-03-2018 @ 15:11 | ||
| Big sunday... Bench 60kg x10 100kg x5 140kg x5 Super ram 180kg x5 220kg x3 Super Katana 260x5 280x3 300x3 320 2 boards 340 1 board 40kg PB 360 failed to 1 board.... Happy to have handled 360...triple bodyweight and above.currwnt world record... Raw narrow grip 3 repboards 140kg x6 170kg x6 170kg x6 170kg x6 170kg x6 170kg x6 170kg x6 Done. In a all senses..... | |||
| » DrD in pursuit of bench mastery (Go to post) | 02-03-2018 @ 17:06 | ||
| Circuits.....straight through each round with no rests. 5 rounds of: Underhand lat pull down 70kg x10 Band 1 arm row x10 Banded straight arm pushdown x10 Plate Front raise 25kg x10 Bi curl 22.5kgs x10 Lat raises 10kgs x10 Band pull a parts x10 | |||
| » DrD in pursuit of bench mastery (Go to post) | 01-03-2018 @ 18:36 | ||
| Press of Doom 70kg x8 100kg x7 127.5kg x4 127.5kg x4 127.5kg x4 127.5kg x4 Accessory stuff to follow tomorrow but wanted to keep extra recovery day on triceps. | |||
| » DrD in pursuit of bench mastery (Go to post) | 27-02-2018 @ 18:52 | ||
| Session brought forward one day for extra recovery at tail end of week prior to big session planned on Sunday Bench 1 bench block 70x10 + loose slingshot 120x5 170x3 200x2 215x2 215x2 215x2 215x2 215x2 215x2 Close grip lat pull down no lockout 40 x20 60 x15 60 x15 Bicep curls 22.5kgs x10 22.5kgs x10 22.5kgs x10 Face pull X10 X10 X10 | |||
| » DrD in pursuit of bench mastery (Go to post) | 25-02-2018 @ 13:29 | ||
| Bench 70x10 110x5 140x5 160x5 Super ram 200x5 220x3 240x2 250x1 260x1 Narrow raw 4 repboards 120x3 170x3 200x2 210x2 215x2 220x1 Band pushdown X20 X20 X15 Band rows X20 X20 X15 | |||