ME Bench Day

Solid day today, I benched 5 doubles with 114kg, I took a bit of getting used to the groove today as it was 31 degrees (celcius!!! **** knows the conversion for the yanks) anyways I took a single with 117.5kg after and then hit chain benching up. This was strong and I think it’s a good movement for me. I then did chins and upper back stuff. I did an exercise called batwings I saw in a Dan John article, whoa my rhomboids were blown up!

ME Bench Day 19/10/11

Paused Bench

5x2 114kg
1x1 117.5kg

Paused Bench + Chains

3x5 94kg

Chins

1x5 +10kg
2x5,4 + 18.5kg
1x11 +2.5kg

UpperBack and Rotators

2 sets

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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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