ME Squat Day

Hit the GMs today for triples, i PRd at about 315lbs I think, not too shabby.Hit a couple close stance rep sets to finish and moved to rack pulls vs quad bands, I did these conventional at just below knee.Finished with RHs and Leg Curls, good day.Hams/Glutes are fried.

ME Squat day 17/1/11

GMs Wide

1x3 110kg
1x3 120kg
1x3 130kg
1x3 142.5kg (PR)

Close Stance
1x8 90kg
2x8 100kg

Rack Pulls Vs Quad Bands

5x3 90kg

RHs

3x25,20,15

Leg Curls

2x40, 25
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Thanks Chairy

Extra Workout

Hit my abs and legs again today for some blood flow/rep work, was dragging ass all day and this helped a TONNE.Did some pull thrus SS with janda situps and extra pulldown abs superset with BW box squats. Traps delts and upperback are shattered from benching and pulling, tonights ME bench could be rough! LOL

Extra Workout 18/1/11

Janda Situps

1x15 +2.5kg
2x12 +5kg

P Thrus Blue Band

3x20

PD Abs

80 reps?

BW Box Squats HELLA Wide

2x20-30?


ME Bench Day

Shoulders feel banged up from Sundays benching, so I decided to work em hard! I hit incline bench for a max today, I am still very weak in the shoulders but its getting a tad better, managed a measly 80kg I think in the incline press? But that’s ok I wanted an easier day as Sundays will see a volume increase on bench and lockout type work.Worked tris next then a lot of chins and some laterals to finish.

ME Bench Day 19/1/11

Incline Bench Paused

1x1 70kg
1x1 80kg
1x1 85kg
1x1 80kg
1x1 85kg

DB Skullcrushers
5x10

Chins

BWx 50 Reps 4 Grips

Side Laterals

3x12


DE Squat Day

Week 2 of this demon bar wave went really well, I used 115kg for 8 sets then hit DB swings and band GMs to finish, it was hot as fuck and I was smoked.Will smash abs sometime.

DE Squat Day 21/1/11

SSB Box Squat + Blue Band

8x2 115kg

DB Swings

1x15 25kg
2x15 40-41kg

2 Blue 2 Orange 1 yellw Band GM

2x15

vids to come


DE Bench Day

Straight weight today, gonna wave from 50% to 60% for 3 weeks.And work on boards with a good pause for supp work.I used 3 grips, most sets were done wide as I need to adjust to Johns insistence that I bench pointer on rings! I had 50% moving pretty quick, I need to shoot John another vid so this is a reminder to do so tonight as I moved my feet closer in.This was the first time in months I have benched without low back pain so I better be on a fricken winner here! Did some tris after and some delts to finish with pullaparts. Solid day, bench felt good.

DE Bench Day 22/1/11

Bench 3 Grips

10x3 50kg

Paused 2 Board

4x5 90kg
1x5 95kg

JM Press

3x10,9,8 40kg (30 secs rest)

Front delts

2 Sets

Pullaparts

3-4 sets?


ME Squat Day

Hit up SSB GMs to pins today, I don’t do these super deep but wow they smoke the PC.I usually do them deep enough not to lose my arch, which is just a bit above where my torso is parallel. Hit up RDLs after and finished with RHs and Leg Curls, felt very strong today.

ME Squat Day 24/1/11

SSB Pin GMs

1x3 90kg
1x1 100kg
1x2 110kg (PR)
1xM 120kg
1x5 100kg

RDLs

1x8 130kg
1x10 140kg

RHs

2x 30,25

Leg Curls

1x42,25

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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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