DE Bench Day

Awesome day today, really made up for the shitty workout on wednesday.Did CG 3 boards for lock out work to start, hit a nice double and a very strong single, then did 2 plates a side for 2x5 paused with a close grip, I dont know why I just did.Then hit my speed work against the yellows again, used wide grips for something different.Did a shitload of rows next, some tris and delts.

DE Bench Day 18/7/09

3 Board Close Grip
80kg x3
90kg x3
100kgx2
102.5kg x2
105kg x1

CG Paused
80kg 2x5

Speed + Doubled Yellows
5x3 40-50kg Wide and Pinky Grips

Barbell Rows
5x8 40-45kg

Rolling Tris
3x8 20kg ea

Uni DB Press
3x10 10-15kg

__________________
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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