ME Bench Day

Damn, apparently pulling max deadlifts is taxing to the cns, who would have thought it. Been feeling hammered since Monday but managed a decent session. Planned on hitting a PR attempt double on flat bench. Got to the weight and did a single which was slow and felt like shit so I racked it and went to work on the 2 board. These were great, did a couple triples and then a double. Finished with DB presses and then pullovers these are both out for next week, I’ll change em for something similar.

ME Bench Day 10/2/10

Bench POR
1x1 100kg
1x1 105kg
2 Board
2x3 100kg
1x2 106kg

DB Press
1x8 30kg
1x8 35kg
1x14 25kg

DB Pullover
3x8 35kg

Squat Day

Free squatted vs the orange bands today, kinda average day, couldn’t get a rhythm going.Worked up a little to 120kg on the bar but it was slow.Finished with wide as hell goblet squats and then split squats. Also 100 reps of pulldown abs.

Squat Day 12/2/10

Squat + Orange Bands
6x2 80kg (fast, at least one good sign)
1x1 100kg
1x1 110kg
1x1120kg

Goblet Squat Wide
2x10,12 32.5kg

Split Squat DB
2x8 32.5kg

DE Bench Day

Went back to the yellow bands today, sat around 45kg, really moving that bar again Hit up inclines next just went a pin lower for a change of pace Finished with rolling tris and dumbbell rows.

DE Bench Day 13/2/10

Speedy Bench vs Yellows
8x3 45kg

Incline DB
1x10 20kg
2x10 25kg

Rolling Tris
3x8 21kg

2 Hand DB Row
2x12 30kg

1 Arm Row
1x15 45kg

__________________
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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