DE Bench Day
Worked the 3 board again for 5s this week.Man my lockouts are weak but they are improving with all the board work.Hit my speed sets without bands too, its amazing how explosive those things make you after a couple weeks.I was moving 60ish% very quickly.Did my rows next and then tris and delts.I am enjoying the delt work again.
DE Bench Day 20/6/09
3 Board 2x5 80kg, 90kg 2x4 95kg (wanted 5s but didnt want to miss)
Speed Bench 8x3 50-55kg
Straight bar Orange Band Pushdowns 4x12
Dumbell Rows 4x8 40kg ea
Power Press 4x10 30-35kg
The power press is like a partial ROM push press, I saw it on an old Brooks Kubink tape I got.Basically push to about half way up and then lower it.Its actually harder than full rom presses, and it blows my shoulders up.I will move to full MPs next cycle and alternate them I think.
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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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