ME Bench Day
Benched vs and orange band today, tried doubling it but it was too much tension to hit any sort of weight with, so I backed it off, worked up to 220lbs barweight for a single. Hit up paused pin presses for triples after then worked lats.Solid day.
ME Bench Day 28/12/10
Bench + Orange Band
1x1 80kg
1x1 90kg
1x1 95kg
1x1 100kg
Paused Pin Press
5x2-3 100kg
1 Arm BB Rows
3x10 Up To 40kg
Band Pulldowns
3x15
DE Squat Day
Week 2 of the blue band wave, used about 132-137.5kg of bar weight for 10 sets, hit up 2 heavy sets of GMs to finish and then did some banded GMs, its was 43 degrees celcius today, farkin hot fopr sure.Spent the day in the pool and BBQd some wings, good day!
DE Squat Day 31/12/10
Box Squat + Blue Bands
5x2 132.5kg
5x2 137.5kg
GMs
1x5 110kg
1x7 122.5kg (Good set)
1x4 122.5kg (awful set)
2x Blue 2 x Orange Banded GMs
2x20
DE Bench Day
Benched vs doubled orange bands for shits n giggles today, alot of tension right there for me anyways! did around 8 sets.Hit paused extensions after and some rows I think.Solid day.
DE Bench Day 2/1/11
Bench Vs Doubled Orange Bands
8x3
Paused Pin Extensions
3x5 45kg
2x15
Rows
I forget LOL
ME Squat Day
Hit up pin squats for ME today, been a long time since I maxed these, hit a PR of 155kg, nice.Did a back off set after and then Hit RDLs and goblet box squats, solid day happy with the PR.
ME Squat Day 3/1/11
Pin Squat
1x1 140kg
1x1 150kg
1x1 155kg (PR)
1x5 132.5kg
RDLs
1x15 110kg
1x15 120kg
Goblet Box Squat
2x15 35kg DB
ME Bench Day
Tried for a triple on flat bench today,damn near hit it with 105kg, my ass came up last rep tho so its don’t count!, that puts me near a previous PR at 20lbs more bodyweight so that s a good sign. Did some chin after and then some other stuff that I have since forgotten LOL
ME Bench Day 5/1/11
Bench
1x3 90kg
1x3 100kg
1x2 105kg
Chins
5x5 +5kg 30secs rest
DE Squat Day
Last week of the blue band wave, Iused 315 off the parallel box for 8 doubles, nice hit up some belt squats after and then DB swings, good solid day, happy with the box squats got some good volume in there.
DE Squat Day 7/1/11
Box squat + Blue Band
Lots of sets up to
8x2 140kg
Belt Squats
2x10-20 Up To 40kg (Meh?)
DB Swings
3x15 35kg
__________________
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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