DE Squat Day
Still waiting on my new rack to arrive, my old rack is FUCKED, busted a couple welds on a few joints so not really safe to go too nuts with.Squatted with str8 weight today used around 375 I think for sets, hit a few sets of pin GMs next then finished with abs and split squats.Squats were on point today.
DE Squat Day 29/10/10
Box Squat
1x2 150kg
1x2 160kg
6x2 170kg
Pin GMs
1x8 80kg
Add 2 " Defecit
1x8 100kg
1x4 105kg (gassed )
Split Squats
2x15,25 20kg
Rev Crunches
3x10,15,14 +10kg
Solid
Bench Day
4th week of the bench program this week, went well, weights still lightish but we are getting there. Felt solid. Did a bunch of chins to finish with a lot of tricep rep work to follow. Good day felt strong.
Bench Day 30/10/10
85 x2
95 x3
90 x5
85 x5
85 x5
Chins (Clustered)
BW +10kg 3x3 x4 sets 36 reps total 20 secs between clusters
Tates
2x15,12 17.5kgea
Roll Tris
1x8 17.5kgea
1x8 15kgea
ME Squat Day
Pulled sumo in the suit today, wanted to try a few tips from Ex thread.Went well, hit 487lbs for a top single.A true Max effort tho, I would not have made another gram on the bar!! Moved to RDLs next and repped out and then hit up the 1 arm DB swings. I feel confident in the changes I made and will stick with them, 13lbs to go before 500 falls, I have milked the suit for all I will get out of it (which seems like nothing now, I think its stretched cos I dont get that nice POP off the floor anymore, I noticed nothing when I put the straps up). I am thinking of doing more raw conventional work as long as the hammy holds up, and of course Box squats. I would also like to pick up some chains too.
ME Squat Day 1/11/10
Sumo WIDE
1x1 189kg
Straps Up
1x1 204kg
1x1 221.5kg (PR) 487 lbs for EX
1x1 189kg Fell Over LOL wanted 3-5
RDLs
1x8 115kg
1x8 125kg
1x8 135kg
1 Arm DB Swings
2x12 30kg
Solid day, wanted to hit abs tonight too but shit came up so i'll do tommorow
Press Day
Standing presses are now officially out for me, just too much low back weirdness going on so screw it they are now going to be done seated.I did triples again today and then hit up rows, these felt better and I actually made some good rep improvements.Finished with a gang of tricep work, pretty solid day.
Press Day 3/11/10
Military Press
1x3 45kg
2x3 52.5kg
Seated
2x3 52.5kg
1x11 22.5kg
BB Rows Strict
2x5 75kg
1x3 77.5kg
1x20 45kg
EZ Nosecrushers
1x8 25kg
1x8+4+3 33.5kg RP
JM Press
2x10 42.5kg
DE Squat Day
Last squat day in the old rack ; - ( Squatted vs a blue band, shhppeed was awesome, its amazing what a couple weeks of low volume does! Hit 10 sets ant moved to beltless but light SSB GMs and then high rep split squats.Great day spent the night building my new rack she is a sexy bitch, I'll do a quick vid when I am tidy in there .
DE Squat Day 5/11/10
Box Squat Vs Blue Band Paralell Box
1x2 110kg
10x2 125kg
SSB GMs
2x15 60kg
DB Split Squats
2x15 30kg
Might get a vid up of the squats soon too.
Bench Day
Benched in the new rack today, a few things that became evident. The J hooks are WAAAYYY oversized, I had to do a 3 bord press to get the damn bar out, first order of business Monday morning at work is to file those suckas down. I also cant spread my feet out as wide as I hit the side of the rack, no biggie I’ll just bench out of the rack.Anyways did my sets and things are getting a bit tougher now, I am starting to hit numbers closer to my old 5rms. Looking forward to seeing how the rest of this phase goes.Hit up chins next, for clusters which were great and then did some CG pushups to finish with hammer curls.
Bench Day 6/11/10 PPP week 5
87.5kg x2
100kg x3
92.5kg x5
87.5kg x5
87.5kg x5
Chins Clustered 20 secs between Clusters
BW+11.25kg 3x3x3 27 Reps
CG Pushups Feet Elevated
1x19+8+7 RP BW
Curls
?
ME Squat Day
Pulled sumo in the gear again, this time I reversed the centurian.I got a tip from a friend who lifts in the IPF that the centurian makes a great deadlift suit if you wear it backwards, I thought he was shitting me but no it seemed great. Hit 489.5lbs (maybe 490 if you count he collars LOL) PR. That pull took all I had but I noticed a little better pop off the floor th so that was cool.I did conv rack pulls at mid shin with quadded yellow bands next for reps.Wow I forgot how hard bands are to pull against, I will really try to progress these over the next weeks.Finished with step ups I will smash abs and extra hams tommorrow.Good ass day.
ME Squat Day 8/11/10
Sumo In Suit
1x3 169kg
1x1 189kg
Straps Up
1x1 204kg
1x1 222.5kg (PR)
Straps Down
1xM 205kg Gassed
Conv Rack Pull vs Quad Yellows Beltless Pin 1
1x5 90kg
1x4 100kg
1x6 90kg
Step Ups
2x12 20kg ea
I will def do more volume next deadlift day, I wanna really push those band pulls.
10.5lbs to go................................................ .....
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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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