DE Squat Day

Holy Moly, squatted vs a blue and orange band today, that’s some serious tension right there. Did doubles up to 120kg on the bar (285ish) and that shit was heavy. Moved to raw wide zerchers next which felt odd after having a suit on but managed to rep 225 easy which was good. Finished with abs, I think there might have been some hypers too but I forget!

DE Squat Day 23/7/10

Box Squat + Blue and Orange Band in 38 Centurian
3x2 100kg
3x2 110kg
1x1 120kg

Zercher Box Squat
1x8 80kg
1x9 90kg

Abs etc?


DE Bench Day

Benched vs doubled yellow bands today, used a mere 45kg and went purely for speed. I haven’t done speed work for a few weeks and it was a welcome change of pace. Worked up CG on a 3 board after and then proceeded to hit shoulders and tris and bis.Good workout got pretty swole up by the end of it, being a bit leaner helps too!

DE Bench Day 24/7/10

Bench vs 2 Yellows
8x3 45kg

Close Grip 4 Board with bands
1x5 65kg
1x3 75kg
1x4 75kg
1x2 80kg
1x9 60kg

Seated MPs
1x8 30kg
2x6 35kg

Tri DLs
1x8 30kg
1x6 35kg
1x4 40kg

DB Extensions
1x8 30kg
1x6 35kg
1x18+8 20kg RP

BB Curls
1x12+8+6 20kg RP

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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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