DE Bench Day

Had a toughie today, deload is needed and thats what this week will be.Just barely missed a 115kg 3 board.Moved to speed work after and still no feel good, wrists yelling at me.So I just repped out with 60kg on the bar, I got 18 RP.Moved to tris and lats to finish.Still a solid workout I guess, looking forward to a cruise.

DE Bench Day 4/10/09

3 Board Med Grip
1x3 90kg
1x2 100kg
1x1 107.5kg
1xM 115kg
2x3 95kg

Speed Bench
6x3 50kg (alternated with 2 Board)

Bench
1x 12+5 RP 60kg

Cable Rows
107kg 30 reps?

JMs
6x5 30kg

Done! I was nicely swole up after the benching for sure, I have def put on some size recently.

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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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