DE Squat Day

Box squatted vs a blue band today, worked around 260 then up to 290ish i think for doubles.Got some good work in then moved to SSB GMs, the worlds most humbling exercise, finished with roman chair situps.Great workout, really happy with the squatting.

DE Squat Day 3/9/10

Box Squat + Blue Band (In 38 Centurian)

8x2 110kg
1x2 120kg
1x2 125kg

SSB GM
1x5 60kg
2x6 65kg (will try add reps next week)

Roman Chair Situps (plates behind Head)
2x8+ 11.25kg
1x15 BW

Had to go to a physio appointment for my hams, plan was to come back and do some extra work for low back and hams but had a bunch of needling done and the butt is a bit sore so i'll do it tommorow as a warmup for speed bench.

Might throw some vids up soon.





DE Bench day

Used straight weight today, and will do so for a while, bands just don’t seem to carry over to benching as well as squats do for me. Paused half my sets, TNG the rest then did a couple sets off a 3 board. I changed my setup to my feet tucked behind me with an arch (spent A LOT of time working my Tspine on the roller before hand) I felt tighter but felt like the leg drive was not getting to the bar.I couldn’t feel them helping a lot? I’ll try post a vid but the camera is being dicky so who knows.Finished with some DB rows then high rep CG pushups.I like pushups.

DE Bench Day 4/9/10

Bench
2x5 70kg Paused
2x5 75kg Paused
1x5 75kg TNG

3 Board
1x5 80kg
2x5 85kg

Fat Grip Krocs
1x8 Ramped to 50kg
1x4 60kg (lost grip)

CG Pushup
1x25+8+8 RP

I brought my grip in about a half inch per side, with pointer on the ring I cant seem to use the triceps as much.I might keep playing around with this tho as I feel its easier to flare at the right time with a wide grip.



ME Squat Day

Pulled raw vs 2 orange bands today.Hit a couple PRs I think, I havent maxed on these for a while but the strength was there.I think I hit 350+Bands.Moved to DB split squats next and used the 40kg bells.Finished with RHs light and then obliques.Good day.

ME Squat Day 6/9/10

Sumo+ 2 Orange Bands Raw
1x1 130kg
1x1 140kg
1x1145kg (PR?)
1x1 150kg (PR)
1xM 155kg
6x1 120kg

DB Split Squats
4x8 Up to 2x8 40kg

RHs
?

DB Side Bends 2x15,12 30kg




Extra Workout

Went back in and did a few sets of static abs, farted around with a high rep set of RDLs, just to get the blood flowing, meant to do a few sets of RHs but forgot LOL.I also intended to do a bunch of GHRs but for some reason natural GHRs annoy my knees, does anyone else find this?

Yellow Band Abs 100 reps
RDLs 1x40 1 Plate

__________________
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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