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



ME Bench Day

I did concentric benches today, first time in a long time, I set the bar on pins at chest level and worked up to 115kg.I then did 2 sets of 3 for TUT SB style and finished with lots of tris andsome pulldowns, ok day I guess didnt feel like it tho.

ME Bench Day 17/2/11

Concentric Bench Med Grip

1x1 100kg
1x1 110kg
1x1 115kg
2x3 90kg TUT

Extension SS Tates

15kgea x ALOT of reps

Pulldowns 4x15



DE squat Day

Box squatted vs str8 weeight today, hit a PR of 207kg for a single.Missed 209.5kg cos I setup shit.Supp work was crap did abs and some DB band GMs.

De Squat Day 18/2/11

Box Squat

1x1 194kg
1x1 207kg (PR) 455lbs for EX
1xM 209.5kg

Jandas

4x10 +10kg

DB Band GMs

3 Sets

__________________
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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