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Old single PR for 3x2 = Awesome!

Nice work my man.

IW

Thx Dub, like Ice Cube said It was a good day!!

very nice dude.

ME Bench Day

Kicked ass today, hit the 2 boards up again, this time was heavy doubles. Ended up with about 12 quality reps. Moved to banded db press next, these are the bomb, I cant believe how hard they hit the tris. Finished with DB pullovers, these are great cos the smoke the tris too. Great Day.

ME Bench Day 27/1/10

2 Board
1x3 90kg
1x2 100kg
1x2 105kg
1x2 102.5kg
1x2 105kg (cheated the 2nd one, ass came up)
2x2 102.5kg

DB Bench + Yellow Band
3x10,9,8 27.5kg

DB Pullovers
3x10 30kg

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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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do you just wrap the band around the back of the bench? or do you attach them to something?

you're a friggin animal Hops!

i love doing DB pullovers but last time i did them i pulled a muscle in my ab region right below the right pec muscle. it hurt like a bastard and i've been hesitant to add them back in since then

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fuggin idiots.

Lol

Fucking spammers we need more Mods in this mofo!

Pitski I just wrap the band around my back and I hold the band at each end for DB presses .For DE work I wrap them under the bench.

Riddick I like the pullovers they smoke the tris aswell as hit the lats up.I always keep my elbow a little bent otherwise the shoulders etc might not like em.

Squat Day

My squat aint right, form was good I am just very slow. This week coming will begin a band phase, I will use a box TNG for some sets and remove it the rest. I am faster off a box than a free squat, this is a problem.Anyways I hit some doubles and singles and then hit my widowmaker up. I hit 245 for 15 then just couldnt breathe.My short term goal will be 275 for 20. Moved to some hypers after this and was too smoked for abs.I will HAMMER them monday.

Squat Day 29/1/10

Free Squat
1x2 130kg
1x2 135kg
1x1 135kg
4x1 140kg (slow but solid reps)

Box Squat Wide Stance
1x15 100kg

Hypers
1x10 20kg
1x10 30kg
2x10 40kg
1x12 30kg