ME Bench

Skipped, was sick until Friday.

DE Squat Day

I finished my wave with the blue band this week, I hit 6 sets with 110kg on the barbell then hit up a bunch of accessory work. Abs and shit like that.Good day , still feeling off tho.I can remember when 110kg was my max with the blue band not too long ago! I forgot to mention it was my first day using my brand new Eleiko Comp bar so all weights listed can now have 20kg added to them for total lbs.This bar is awesome deep knurling and under load and band tension it didn’t bend at all.Gold!

DE Squat Day 17/9/10

Box Squat + Blue Band
1x2 90kg
1x2 100kg
6x2 110kg
1x1 120kg

Supp Work, I forget!!!!




DE Bench Day

Last week of paused work for this wave, I used around 200lbs for sets of 5, setup is feeling better although I could probably time my leg drive better, still it feels better tho.I moved to barbell rows super strict next, I seem to get more out of these with girl weights and lotsa reps. Finished with weighted CG pushups. Still feeling sluggish from being sick, so no more was done.

DE Bench Day 18/9/10

Bench Paused
1x5 60kg
5x5 70kg
1x2 75kg Gassed

Bent Rows
4x12?

CG Pushups
+10kg 1 set rest paused for 20-30 reps



ME Squat Day

Hit up GMs today for ME, its been a while since I did regular GMs, worked up to a pretty big PR of 308lbs for 5.Decided to go back down for 1 more set of 5. I’ll hit the max triple next time I do GMs. Moved to speed pulls after with 2 orange bands, did about 12 sets here and then hit abs. Also did a lot of hypers as warm-ups. Remember all sets listed add 20kg bar to total.

ME Squat Day 20/9/10

GM Wide
1x3 90kg
1x3 100kg
1x3 110kg
1x5 120kg (PR 308lbs for EX)
1x5 110kg

Shhhhhpppppeeeed Pullz Sumo
1x1 100kg
12x1 110kg Last 3 conv

Flags
1x8+ 5kg
1x8 +10kg
1x15 BW

Good day, I will ramp those pulls up over 3 weeks for sets then go back to straight weight after that.I may add more band tension there on the last week too.

__________________
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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