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Old 09-20-2009, 01:12 PM
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HIThopper HIThopper is offline
Rank: Middleweight
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
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DE Bench Day

Finally had a kick ass workout this week LOL been hella stressfull week and the weekend was the same.Anyways I have hurt my right hip, feels like hip flexor but I have no idea what i am talking about, been doing alot of rolling for it and it feels a tonne better today.SOOO instead of flat work today I went with Floor pressing for all my bench work, this worked a treat no stress on the hip and a tonne of good work for my bench.I did 3 boards first and then went with a band around my back for speed work.This was great and then for assistence I did banded tri pushdowns and rack Pullups with a static hold at the top of each rep.Awesome day.

DE Bench Day 19/9/09

Floor Press With 3 Board
1x3 80kg
1x3 90kg
1x2 100kg
3x2 105kg
1x1 110kg (Missed 2nd Got too cocky!!)

Speedy Floor Press +1 Yellow Band
3x3 50kg
Speedy Floor Press +1 Orange Band
3x3 50kg All Fast

Yellow & Orange Banded Pushdowns
4x8

Rack Pullups
4x6-8 BW+10kg
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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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