DE Bench Day

Well Wes is on holidays and I missed my chance to get a routine from him for my last 4 weeks.Gonna sign back on when I can, I want to learn more about diet in particular.Anyways gonna run on my own until I get a chance to speak with wes, so I started the new week with speed bench.Hit some heavy 3 boards first cos my lockout sux, then threw on some real light band tension for speed work.I have missed bands especially on squat days, regular speed squatting doesnt do alot for me anymore.Finished with 1 arm rows pushdowns and bradford presses for the delts (these things blew me up!)

DE Bench Day 7/6/09

3 Boards 2x4 80kg,90kg then 1x3 95kg 1x2 100kg
Bench+ Doubled Yellows 4x3 40kg, 2x3 50kg
2x Orange band pushdowns 15,12,10
Dumbell rows 4x6 30,40,50 & 55kg (PR)
Bradford Presses 3x10 25kg

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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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