ME Bench Day
Did concentric Pin Presses today, was gonna do 2 boards but had no spotters and I figure Pin squats rock for squats and deadlift so I would try it for bench. Went well I hit a relatively easy max of 110kg pins set at about a 1.5 board.Did some incline CG next and heavy ass cluster chins (AWESOME!) then finished with tris curls and some unilateral shoulder presses.
ME Bnech Day 10/6/09
Pin Press 1x1 102.5kg, 108.5kg (PR) 110kg (PR)
Incline CG Bench 2x5 60kg
Chins (clustered 15 secs rest) BW+15kg 3,3 BW +20kg 3,3& 3,3 & 2,2,2
Inc DB Ext 3x8 15kg, 16kg, 16kg
Inc Curls 2x6-8 12.5kg & 15kg
Uni Standing DB Press 2x10 1x8 18.5kg
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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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