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Old 11-28-2010, 10:50 AM   #7
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Sunday 28th November

Indoor snowboarding 90'.

Making a couple of tweaks to the assistance work to address the following hopefully...

Added barbell row to strengthen upper back which I hope will benefit all lifts, and in particular give me a more stable base when benching. Dropped curls in exchange...

Changed dips for explosive bench press as I think I am lacking speed and will benefit from more benching. Plus my dips have improved quite a lot recently whilst my bench is still crap. Can't be that beneficial?

Dropped the loosening deadlift in favour of back extensions to strengthen the lower back, particularly for the pulls and to a lesser extent the squat.

Chins stay because I like them and I'm trying to beat my mate at them. Ab roller and farmers walk stay because they've made my trunk feel solid when pressing and coming out of the hole on the squat. Plus I need the grip work for my little girlie office hands.

My analysis of weaknesses is complete amateur hour, so we'll see how it goes.

Now my week looks like -

Mon
Off

Tue
Squat (heavy)
Press
Chins
Bench press (explosive)
Back extensions

Wed
C2

Thu
Squat (light)
Bench press (light)
Deadlift / RDL
Ab roller
Barbell row

Fri
Off

Sat
Power clean
Bench press (heavy)
Squat (speed-sets)
Narrow-grip bench press
X-trainer (added because the KB's tempt me to work too hard and affect recovery - conditioning needs improving)

Sun
C2

The circle is complete.
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