Bench Day

Solid day today, weights took a jump up again but was solid.I think I may stick to doing all of my pressing on one day from here out.I felt much more recovered.I’ll use Wednesdays for my heavy back and tricep day with all the fluff work I can handle!! Hit some seated presses also and some heavy chins, wanted a new 5rm but managed 3 reps instead, not bad tho.Finished with some lighter tricep work.

Bench Day 27/11/10 PPP Week 8

Bench

90kg x1
95kg x1
107.5kg x1
110kg x1
110kg x1
95kg x3

Seated Military
1x6 40kg
2x6 45kg

Chins

Up To BW+25kg x3
Hammer Grip 2x9 BW

Triceps
4 sets

ME Squat Day

Hit up GMs paused to pins today for ME, hit a solid triple with 315 for a PR.Nice, I need to be hitting this heavy back work more, I am still having trouble with my damn glute tho.Would love to hit a few raw waves on squat day but I dont think it would hold up.Moved to pulls next, I alternated with conv and sumo deficit pulls against doubled yellow bands.Conventionals are rough, man I cant believe people actually pull conv over sumo!! finished with GHRs.Damn good day

ME Squat Day 29/11/10

GM To Pins

1x3 120kg
1x3 130kg
1x2,3 140kg(PR)

Conv + Sumo vs Yellows

6x3 110kg

GHRs
BW 2x20,12

DE Squat Day

Tightened up the yellow band from last week,so with the blue combined it made it a bit tougher this week, but I had a great workout. I used 110kg of bar weight and hit my sets as usual, then hit up SSB GMs and finished with DB swings.Solid day!

DE Squat Day 3/12/10

SSB Box Squat + Blue and Yellow Bands

1x2 100kg
7x2 110kg
1x1 120kg

SSB GM to Pins
1x5 80kg
2x6 90kg

DB Swings

2x20 40kg

__________________
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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