DE Bench Day
Started with the 3 board today after missing that carpet bench at lockout, thats still pissing me off.Worked up in triples with a med grip then a heavy double and finished with a heavy single, mostly to get me used to having those wights in my hand, I feel the rep work builds my strength better.Moved to speedy bench after and rotated full rom sets with 3 board again, my tris/lockout will get stronger and faster, I will make sure of that! Finished with some tris and lats I was pooped after so I skipped delts.
DE Bench Day 15/8/09
3 Board (Medium Grip)
1x3 80kg
1x3 90kg
1x3 100kg
1x2 105kg
1x1 107.5kg
4 Board CG
2x5 90kg
Speedy Bench (1/2 Full Rom & 1/2 3 Brd)
8x3 50kg
Tate Press
4x8 20kg
Chins
BWx30 Reps Done in sets of 5-10 with 20 secs rest
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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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