Thx Pitski

DE Squat Day

Got on the box today for the 1st speed session in a while, shit went well.Just got up to 2 plates for about 10 sets I think, super explosive.Did some uni RDLs next, heavy and then GHRs and planks.I finished with pallof static holds ala Pitys journal,WHOA these are no joke.

DE Squat Day 24/7/09

Box Squat
10x2 75-80kg

Uni RDLs
2x5 30kg ea

GHRs
5 or 6 sets assisted, hams were trashed

Bastard Planks
BW+5kg 2x30 secs

Pallof holds
??

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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