ME Squat Day
Pulled deficit conv vs doubled minis today, yikes these are extremely tough for me, worked up a bit to 147.5kg for a PR which was good as I felt shit all day as I hadn’t slept a wink the previous night. Moved to close stance anderson squats after for reps, my legs are fricken sore still today. Skipped accessory work as it was 42 degrees celcius today, farrrkkkiiinn hot.
ME Squat Day 31/1/11
Conv Def Deadlift vs doubled Minis
1x1 120kg
1x1 135kg
1x1 147.5kg (PR)
Remove Belt
2x2 110kg (wanted a few triples but was gassed)
Close Stance Anderson Squat
1x8 110kg
1x5 120kg
I will be using andersons for ME work very soon, good lift IMO
Extra workout
Did a light accessory workout today for hammys and abs, threw in some forearms to finish, nothing hard just getting some blood flow.
ME Bench Day
Hit the floor press today for a single, I think I found an exercise I need to be hitting hard again, my floor press is down about 20lbs still, which I guess is good in one way cos it means my leg drive on bench is better!, had a shitty day and only managed to hit 110kg, def feeling beat up at the moment, work is very stressful right now. Did some extensions to finish then some light shoulders and lats.
ME Bench Day 2/2/11
Floor Press Med Grip
1x1 100kg
1xM 113.5kg
1x1 110kg
2x5 90kg
Incline DB Ext
4x8 15kgea
Band Pulldowns 2x15
DE Squat Day
Yikes, squatted vs a purple band today, dang alot of tension goin on there, used 220lbs of bar weight for 6 sets and was SMOKED, did some abs and upperback to finish with some band GMs.Very solid workout but dang that was some band tension I aint used to.
DE Squat Day 4/2/11
Box Squat + Purple Band
1x2 90kg
6x2 100kg
Leg raises
3x10 +6.25kg
2 Purple and 1 red Band GMs
3x12
Upperback Stuff
DE Bench Day
Solid ass say today, I hit my speed benches then worked up a little on the 2 board again for doubles, used 105kg for 3 sets then 1 last set with 110kg, very smooth easy press.Grip is all the way out to pointer on the rings now. I did a paused extension/JM press hybrid to pins after for 3 sets, then a lot of chins to finish with some light front delts. Of all things I strained my LH trap doing the front raises, you believe that?!!
DE Bench Day 6/1/11
Bench 3 Grips
8x3 45kg
2 Board
3x2 105kg
1x2 110kg
Pin Extensions
3x10 40kg
Chins 2 Grips
65 reps
Front Raises
2x15
__________________
ME Squat Day
I did anderson SSB squats today for ME work, Dang these blew up my back, awesome exercise, I hit high 280s for a single I think, did a down set with 220.Faaarrrkkk tough exercise.I hit up quad mini rack pulls next but wasn’t feeling them so I did abs and GHRs .I setup my GHRs a bit different today and whoa they torched the hammys. Good day.
ME Squat Day 7/2/11
SSB Anderson Squat
1x1 110kg
1x1 120kg
1x1 131kg
1xM 135kg (Just missed cos my back was fried, next time smoke session)
1x7 100kg
Rack Pull vs Quad minis
1x3 90kg
3x3 100kg
Janda Situps
1x12 +2.5kg
2x12 +7.5kg
GHRs
3x10 BW
__________________
ME Bench Day
Didn’t feel like maxing out today, just didn’t feel up to it, I went pretty heavy into the 90% range on DE day so I hit up a cluster set on the floor press, I used 220 and did 3 cluster sets of 2 with 25 secs between sets, I then tried to hit 230 for a dub after but missed by an inch on the 2nd rep.Clusters gassed me LOL Hit up some tris after then some light band pullaparts and delt stuff.Pretty swole up by the end, I am noticing some great recomp effects lately diet has been spot on cos I am def getting bigger too. Cool.
ME Bench Day 9/2/11
Med Grip Floor Press
1x2 90kg
3x2 100kg Clustered
1x1 105kg (good strain at the 2nd)
2x12 CG and Ultra wide
DB Extensions
3x8 15kg These are out for a while
Tates
2x12 15kgea
Standing bench Press
3x12
Band Pullaparts
3x15
__________________
DE Squat Day
Used around 230 + a purple (fucking tough ass biiaaatch) band for 4 dubs today, hit 2 heavier singles and called it, solid session finished the workout with 2 plates for GMs for reps, I got 14 then 12 but couldnt breathe cos I suck, need to dust that sled off as I had more reps but no conditioning. Was completelt gassed after so I called it quits. I have a feeling I'll feel that workout tommorrow!
DE Squat Day 11/2/11
Box Squat + Purple Band
1x2 95kg
4x2 105kg
1x1 110kg
1x1 115kg
GMs
2x14,12 100kg
DE Bench Day
Restarted my wave again this week, I used just 50% for 10 sets then hit up 2 boards.2 things here,1) Doing the wide grip board work without wraps is getting me used to the wide grip very quickly. Good stuff! 2) I need to pause on the board a little longer (I want to pause these for 3 secs). Moved to paused pin extensions after for sets of 10 then finished with chins, 3-4 grips 45 reps with 5kg.Threw in some front raises to finish, I was nicely swole after the chins and tris..
DE Bench Day 13/2/11
Speed bench 3 Grips
10x3 57.5kg
2 Board bench
3x5 92.5kg
2x5 95kg
Pin Extensions
3x10 22.5kg
Chins 4 Grips
BW x10
+5kg 35 Reps
Front Raises
2x12 13.75kg
ME Squat Day
I just worked the accessory stuff today, did GHRs which blew me up then heavy flags followed by hypers and pullaparts.Very quick and easy day.
ME Squat Day 14/2/11
GHRs
3x12 BW
Flags
3x +7.5kg
Rev Hypers
4x15
Pullaparts
4x15
__________________
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
My Youtube
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|