DE Bench Day
Did a few sets of 5s and 3s off the 3 board to start with, a couple with normal grip and a couple close grip.Threw the yellow bands on after and did my speed work, used full rom and 2 brd.Finished with rows some tris and delts.Pretty tired!!
DE Bench Day 11/7/09
3 Board
91kg x5x2
95kg x3x3
Speed bench 3 Grips + Doubled Yellow Bands 8x3
4 Sets Full ROM
4 Sets 2 Board Paused
Rows
60kg 4x6
Rolling Tris
4x8 up to 20kgea
Military Presses
30kg 2x8
40kg 1x3
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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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