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Old 12-18-2013, 07:37 PM   #1671
BendtheBar
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Get well bud.
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Old 12-22-2013, 03:07 PM   #1672
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
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Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
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Week 3 - Bench Press

Foam roll and band stretches

Bench press
Bar x 20
60kgs x 6
80kgs x 6
100kgs x 6
110kgs x 6
120kgs (265lbs) x 6 with 2 count pause on last rep

Explosive pull ups
12 singles combined overhand and underhand grips

Triceps pushdowns
Light band x 40, 30, 30

Superset

Hammer curls
10kgs x 3 sets of 20 per side

Finally starting to feel human again. Still a bit congested but felt damned explosive on bench despite sickness and some lost bloat/size

Will do a filler session before Xmas and then hit Squat/DL on Friday and bench on Sunday.
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Old 12-23-2013, 12:27 AM   #1673
ravimolasaria
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Quote:
Originally Posted by LtL View Post
Week 3 - Bench Press
Bench press
Bar x 20 60kgs x 6 80kgs x 6 100kgs x 6 110kgs x 6
120kgs (265lbs) x 6 with 2 count pause on last rep

Explosive pull ups 12 singles combined overhand and underhand grips
Triceps pushdowns Light band x 40, 30, 30
Superset
Hammer curls 10kgs x 3 sets of 20 per side
Glad to see you train again big Al ... Good session to start with ... keep up the great work buddy ...
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Old 12-23-2013, 10:25 AM   #1674
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Real sweet raw bench rep work Al! Lets hope the rest/recovery will serve you well in the long run!

I am doing an OHP session on Tuesday afternoon, and then have a Turkey feast Xmas eve, and then another at the in-laws Christmas day at noon, and then another at my Brother's house at night!

Hope you and your family have the best Christmas mate!
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Old 12-23-2013, 10:28 AM   #1675
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Thanks guys.

Merry Christmas to all.
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Old 12-23-2013, 09:41 PM   #1676
BendtheBar
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Quote:
Originally Posted by LtL View Post
Thanks guys.

Merry Christmas to all.
Same to you and yours.
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Old 12-24-2013, 02:03 AM   #1677
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Merry Christmas man!
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Old 12-24-2013, 02:05 AM   #1678
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Quote:
Originally Posted by LtL View Post
Week 3 - Bench Press

Foam roll and band stretches

Bench press
Bar x 20
60kgs x 6
80kgs x 6
100kgs x 6
110kgs x 6
120kgs (265lbs) x 6 with 2 count pause on last rep

Explosive pull ups
12 singles combined overhand and underhand grips

Triceps pushdowns
Light band x 40, 30, 30

Superset

Hammer curls
10kgs x 3 sets of 20 per side

Finally starting to feel human again. Still a bit congested but felt damned explosive on bench despite sickness and some lost bloat/size

Will do a filler session before Xmas and then hit Squat/DL on Friday and bench on Sunday.
Great work Al! Strong session, and good to hear your feeling better!
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Old 12-24-2013, 02:24 AM   #1679
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Good work Al, merry Christmas to you and the family
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Old 12-24-2013, 02:45 AM   #1680
ravimolasaria
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Wishing merry Christmas to you and your family ...
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