DE Squat Day

Squatted vs all of my bands today, yikes some serious tension goin on, hit a top single with 130kg + Bands, damn tough , bands kinda threw off the groove a bit but still got some solid work in. Needed to use my hips more on the last sets but oh well.Hit a bunch of Paused GM reps next and some db swings, strong day.

DE Squat Day 10/12/10

Box Squat + Blue Yellow and Orange Bands

1x1 100kg
1x2 110kg
1x1 115kg
1x1 120kg
1x1 125kg
1x1 130kg
1x2 100kg (was gonna hit 3 sets but hip hurt)

Med Stance GMs Paused oN Pins
1x10 100kg
1x10 110kg
1x9 120kg

DB Swings
2x12 45kg


DE Bench Day

First speed day in a hwile, was a little off but speed was ok, I will rotate the use of bands in and out and see how it goes.I wish I had some chains!! Did Floor press paused for 3 secs for me supp work then hit chins and some tris to finish.Good ass day really.

DE Bench Day 11/12/10

Bench Wide and Med Grips

8x3 60kg

Paused Floor Press

1x5 80kg
2x5 85kg

HG Chins

3x5 + 10kg
1x11 BW

JMs
3x10 40kg


ME Squat Day

Hit up the demon bar (SSB) again today for some pin squats, I am def still feeling the effects of that last squat workout cos I was a but sluggish. I still managed a PR tho which is good. I ended up hitting 286lbs.I will get that 300 SSB pin squat. Hit some SL rack pulls next vs quad minis, was not feeling these but got some work in, finished with DB swings.Will hit abs tonight and extra hams low back etc.

ME Squat Day 13/12/10

SSB Pin Squat

1x1 110kg
1x1 120kg
1x1 130kg (PR)
1x3 115kg

Conv Rack Pulls Vs Quad Minis

1x5 90kg
3x5 95kg (tough)

1 Arm DB Swings

2x20 30kg

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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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