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Old 03-05-2009, 01:17 PM   #1331
HIThopper
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Thanks alot fellas!!
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Old 03-06-2009, 07:35 PM   #1332
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Man I am behind

ME Squat Day

Did pin squats today, fucking smahed it hit a double PR and probs had a little in the tank.Was great.I did 3 sets of front split squats next these were heavy I'll probs hold this weight next week.Finished with weighted dragon flags.

ME Squat Day 2/3/09
Pin Squat 1x2 122.5kg (PR) 1x1 125kg (PR)
Front Split Squats 3x6 65kg
Dragon Flags 3x10 BW+2.5kg

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Old 03-06-2009, 07:40 PM   #1333
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ME Bench Day

Did floor press again, things went very well!! Hit a real solid single with 105kg, a weight that has stapled me many times so that was great.Did a couple sets of dumbell presses next and then some tri work with Tate presses.Finished with some pretty heavy barbell rows.Great day.

ME Bench Day 4/3/09
Floor Press Med Grip 1x1 95kg 101kg 105kg (PR)
Dumbell Press 2x10 30kg
Tate Press 3x8 20kg
Barbell Rows 1x6 55kg 2x5 57.5kg
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Old 03-06-2009, 07:53 PM   #1334
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DE Squat Day

Went with the blue band again today, now its funny, I am finding speed work a little more useful with a bit more weight.I seem to go through the motions when things are real light but with a bit more weight on there or some band tension even tho I feel slow I am actually moving pretty well.Went with some heavy RDLs next these are great I hit 300 for 5 reps, not bad.Finished with side bends and some side planks too.

DE Squat Day 6/2/09
Box Squat + Blue Band 1x2 70kg 6x2 75kg
RDLs Worked Up To 1x5 130kg
Dumbell Side Bends 2x10 42.5kg
Side Planks
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Old 03-08-2009, 07:48 PM   #1335
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DE Bench Day

Speed was good today, floated around 55-60kg on the bar for all sets.Did heavy JMs next man these just dont get easier ,ever!! finished with Hammer grip chins with short rests again.

DE Bench Day 7/2/09
Bench 8x3 55kg & 60 kg
JM Press 3x5 30kg
HG Chins 3x5 BW+5kg (30 secs between sets)
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Old 03-08-2009, 07:57 PM   #1336
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ME Squat Day

Free squatted today, things went ok, its always tough getting into free squats after only box squatting.But I made a PR of 152.5kg on the bar so a total of 355lbs.Cool, I missed 155kg but it was my own fault, I setup wrong my stance wasnt wide enough either, missed it in the hole.Front split squats next, I decided to up the weight again and see how things went, It was ok until I had to dump the bar on my 2nd set! Oh well.Finished with Dragon Flags for 3 sets.

ME Squat Day 9/2/09
Squat 1x1 140kg 152.5kg (PR) 1xM 155kg
Front Split Squat 1x5, 1x4 70kg
Dragon Flags BW+2.5kg 1x12 2x8 +3.75kg

Good day, I'll drop weight on the split squats and build my reps up next time.I reckon I can nail that 155kg squat too.
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Old 03-11-2009, 04:37 PM   #1337
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Nice squatting man !355 is HUGE and I agree that free squatting takes sometime getting use to after the box.

I can't wait to get back to the box ( in 2 weeks ) just made one that is 13"-16" !!

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Old 03-11-2009, 05:09 PM   #1338
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Hops, you freakin monster, 355lbs squat!! woo hoo!
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Old 03-11-2009, 06:32 PM   #1339
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Ya man. 355lb squat is freaking awesome. Keep up your good work down there.

IW
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Old 03-11-2009, 10:34 PM   #1340
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Cheers boys, I shoulda smashed that 360 tho!!
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