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Old 10-07-2012, 06:26 AM   #5710
LtL
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Max Brawn
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 11,988
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
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DYNAMIC EFFORT BENCH PRESS

Speed bench week 2 of 3
Bar for 6 sets
Add doubled super minis +35kgs at the top
Bar for 2 sets
Add slingshot
50kgs for 2 sets
Working
77.5kgs for 4 sets of 3 Thumbs from the smooth grip
87.5kgs for 4 sets of 3 POR grip

Add 3 board and remove slingshot
100kgs x 3
115kgs x 3
120kgs x 2

Seated cable row
Neutral grip
70kgs x 10
75kgs for 2 sets of 10
75kgs x 15

Low medium high cable pulls sitting backwards on an upright bench to stay strict
2 sets of 10plates for as many as possible

Rolling DB extensions superset with Fat Gripz hammer curls
22kgs x 8 ss 12.5kgs x 10
22kgs x 8 ss 12.5kgs x 10
22kgs x 12 ss 12.5kgs x 12

GHRs
BW for 2 sets of 10


Solid session today. Mini is not sleeping and that combined with some heavy sessions is kicking my a$$. I normally feel like this at this point leading up to a meet though as my weights have gone up on Max Effort but I haven't dropped any volume on my assistance yet. Got a couple more weeks before I start pushing the main exercises even heavier but also dropping back on assistance. It'll all pay off in the end.

Al
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