Bench Day
Today went well too.I flat benched again,Got my setup nice n tight,but I had the gayest rack in the world,the uprights were so high,I literally had to pin press the bar out.Did about 5 singles,just looking for some quality work, I had no spotter and didnt really wanna max out.I did 3-4 speed sets with 135 with a close grip next and then 5 sets of chins with 45 secs rest between sets and then 4 sets of rolling tris with a yellow band.When I hit failure on the tri extensions I immediately repped out with hammer grip presses, this smoked the tris nicely!!
Bench Day 16/12/08
Bench 4x1 100kg 1x1 105kg
Chins 3x6 BW 45 secs rest
Hammer Grip Chins 3x6 BW 45 secs rest
Rolling Tris 12.5kg + Yellow Band 3x7-10 followed By Hammer Grip Press To Failure???
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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe
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