ME Bench Day

Benched full rom today, hit a nice triple for a PR.then hit the 3 board with reverse bands.These were cool and it looked great to see 3 plates on the bar!!. Did heavy extensions next then gangs of chins.Finished with some rotator work.

ME Bench Day 23/12/09

Bench
1x2 90kg
1x3 100kg (PR)
Add Reverse Yellow Band 3 Board
1x3 107.5kg
1x1 115kg
1x1 120kg
1xSPLAT 130kg LOL ambitious

EZ Skullcrusher
1x6 30kg
2x6 40kg
1x3 46kg

Chins
BW x 45 reps clustered in 3 sets of 5s

Shoulder stuff.

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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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