DE Bench Day

Fucking smoked it today, worked up off a 2 board for doubles, hit 105kg on the bar, nice.Speed work followed 8 sets str8 w8.Then tris lats and delts.Good day.

DE Bench Day 25/7/09

2 Board
2x2 100kg
1x2 105kg

3 Board
1x3 95kg
1x4 90kg

Speed Work 8x3
50-55kg

Dumbell JMs
5x8 20kg ea

Bent Dumbell Rows
5x8 25kg ea

Uni DB Press
2x7,6 10kg + Yellow Band

Yikes those banded militaries are ruthless.

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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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