The Long Road to a Respectable Bench

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MattDeaconSmith		...	07-07-2015 @ 21:46
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Tuesday - 7th July BENCH Rotator Cuff Warm Up Bench Press 100x6,6,6,6 Spoto Press 122.5x4(messy),4(clean),3(meh) Close Grip Bench Press 100x8,8,7 Facepull Arms Stretching Circuit

MattDeaconSmith		...	08-07-2015 @ 23:00
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Wednesday - 8th July SQUAT Hip Warm Up Squat 185x4,4,4,4,4 Pause Squat 180x2 190x2 200x2 210x2 Leg Curl 41x10,10,10,10,10,10,10 Stretching Circuit

shaun_kelly1993		..	09-07-2015 @ 10:59
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300 755.0 kgs @ 130kgs UnEq	Post Edited: 09.07.2015 @ 10:59 AM by shaun_kelly1993 41 kg leg curl, awfully specific, you working that off a percentage of a 1rm leg curl? Good work though mate hope all is well Shaun.K

MattDeaconSmith		...	10-07-2015 @ 21:11
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	shaun_kelly1993 said:41 kg leg curl, awfully specific, you working that off a percentage of a 1rm leg curl? Good work though mate hope all is well Shaun.K Just the increments on the machine mate. How's your training going?

MattDeaconSmith		...	10-07-2015 @ 21:12
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Friday - 10th July DEADLIFT Hip Warm Up Deadlift Some, managing hip fatigue Stretching Circuit

MattDeaconSmith		...	12-07-2015 @ 19:22
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Post Edited: 12.07.2015 @ 19:30 PM by MattDeaconSmith Saturday - 11th July BENCH Rotator Cuff Warm Up Bench Press 115x4,4,4,4,4 4 Second Pause Bench 107.5x4,4 Slingshot Bench (Blue) 110x1 120x1 130x1 140x1 150x1 155x1 160xf SQUAT Hip Warm Up Squat 152.5x6,6,6,6,6 Stretching Circuit

MattDeaconSmith		...	12-07-2015 @ 19:31
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Post Edited: 12.07.2015 @ 19:32 PM by MattDeaconSmith Sunday - 12th July BENCH Rotator Cuff Warm Up Bench Press 92.5x6,6,6,6,6 Seated DB Press 22.5x10,10,10,10,10,10,10,10,10,10 Lateral Raise Facepull Stretching Circuit


MattDeaconSmith		...	14-07-2015 @ 00:09
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Monday - 13th July DEADLIFT Hip Warm Up Deadlift 252.5x3,2 f**k sumo, back to conventional. I'll revisit it later once my flexibility has improved. Yates' Row 130x11,10,10 Leeman Row 11x10,10,10 Shrug 55x10,15,20 Back Extension 15x20,20,20 Leg Curl 45x10,10,10,10,10,10,10,10,10,10 Stretching Circuit

MattDeaconSmith		...	14-07-2015 @ 22:16
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Tuesday - 14th July BENCH Rotator Cuff Warm Up Bench Press 105x6,6,6,6 Spoto Press 122.5x4,4 Close Grip Bench Press 100x10,10,10 Facepull Arms Stretching Circuit

MattDeaconSmith		...	15-07-2015 @ 22:27
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Wednesday - 15th July SQUAT Hip Warm Up Squat 175x6,6,6,6 Pause Squat 190x2 200x2 210x2 220x2 Massive PB here, last cycle i only managed to double 200 and came out with a 250 squat, pretty excited to see how i do at all england comp in a month. Leg Curl 47.5x10,10,10,10,10,10,10,10,10,10 Stretching Circuit

MattDeaconSmith		...	18-07-2015 @ 22:43
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Friday - 17th July BENCH Rotator Cuff Warm Up Bench Press 120x4,4,4,4,4 4-second Paused Bench Press 110x4,4 Slingshot (Yellow) Bench Press 120x1 130x1 140x1 150x1 160x1 170xf Facepull Arms Stretching Circuit

MattDeaconSmith		...	18-07-2015 @ 22:43
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Saturday - 18th July SQUAT Hip Warm Up Squat 200x4,4,4,4 SSB Squat 105x3,3,3 Stretching Circuit

MattDeaconSmith		...	20-07-2015 @ 23:57
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Post Edited: 20.07.2015 @ 23:59 PM by MattDeaconSmith Sunday - 19th July BENCH Rotator Cuff Warm Up Bench Press 97.5x6,6,6,6,6 Seated DB Press 25x10,10,10,10,10,10,10 Lateral Raise Rear Delt Fly Facepull Stretching Circuit

MattDeaconSmith		...	20-07-2015 @ 23:58
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Monday - 20th July DEADLIFT Hip Warm Up Deadlift 237.5x4,2,1 fecking si joint RDL (do these like top half of deadlift, going to a few inches below patella) 140x8,8,8 Yates' Row 140x10 Leg Curl 50x10,10,10,10,10 Stretching Circuit

MattDeaconSmith		...	20-07-2015 @ 23:58
Member 5574, 236 posts SQ 252.5, BP 150, DL 320 722.5 kgs @ 98kgs UnEq	Post Edited: 21.07.2015 @ 22:03 PM by MattDeaconSmith Tuesday - 21st July Got some physio and trained some chest.

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