Monday Aug 18th/2008

Well had a pretty sweet weekend at the cabin but minimal sleep so I decided doing any ME work today wouldn't be that useful. Before I even saw Andrew's post I decided I was going to do some good old fashioned RE work today. I think a mix of RE/DE work is probably what I'll start working into my non-ME days.

Weight: Well the scale read 188lbs (+7lbs in 3 days) which I think is totally whacked. I'll check it again next time.

Bent Knee GMs
-bar x 5
-95lbs x 5
-115lbs x 3
-135lbs x 3
-135lbs 2x5

Tt was a good a day as any to learn how to do GMs properly. I guess you could call all of those weights PRs. lol Didn't want to go heavy on the first time doing them so we just focused on keeping a tight arch and trying not to get into a squat position. Had the safeties set to about 4" above the hip. (They were level with the hip when standing straight up)

RE Bench
- bar x 8
- 135lbs x 5
- 155lbs x 8
- 175lbs x 8
- 195lbs x 8
- 205lbs x 5

Well the RE work went better then I expected. I died hard on the 6th rep of my last set so that was good point to stop. Definately get a different feel then ME work...much more burny.

RE High Box Squats
-bar x 5
-135lbs x 4
-185lbs x 3
-185lbs x 8
-195lbs x 8
-205lbs x 8

Had a box that brought me to ~1-2" above paralell. Never tried a back squat with a box before. I can definately see how they help to build your out of the hole power. We wouldn't normally do a squat on GM day but we figured since we started so light on GMs we probably should.


Pull-ups
bw x 3
bw + 10lbs x 3
bw + 15lbs x 3
bw + 5lbs x 3

Got pretty damn tired after this so no rows or dips.

Thougths

Well the RE work felt pretty good. I think it will be nice to throw that in there every once in a while. Maybe it will have a good hypertrophy effect as well. We will see.

IronWorker