DE Bench Day
SLOW day felt like a bag of smashed assholes today and it showed in my lifting. Used about 62.5kg for speed sets then worked up on the 2 board for triples.Did a bunch of upperback to finish and then some curls.Shit day bench felt like ass.
DE Bench Day 20/2/11
Bench
10x3 62.5kg
2 Board
5x3 100kg
Upperback
5-6 sets
Curls
Blah blah blah!
ME Squat Day
My new velocity suit arrived and I was itching to test it out, I worked up raw to 325lbs then threw it on and made bigger jumps, ended up hitting 506lbs for a single, but as I dragged the bar up my legs my left thumb got caught on the suit and threw me forward, I recovered enough to try salvage the lift, I might not have been upright enough looking at the vid.I felt like I got it at the time but not sure.Did a few raw singles with 375-395 with short rest and did SSB GMs next for reps. Finished with V ups and band leg curls.
ME Squat Day 21/2/11
Sumo Deadlift
1x1 169kg
1x1 189kg
1x1 204kg
1x1 230kg (PR???? If it counts!)
Raw
2x1 169kg
3x1 179kg
SSB GMs
3x8 80kg
Red Band Curls
2x 35, 25
V Ups
3x10,15,10 +5kg
ME Bench Day
Sort of an easy day today, hit up alot of chins then threw in some hang clean and presses, these were fun, finished with alot of tricep work.Fun day was all swole which is fun while it lasts LOL.
ME Bench Day 23/2/11
Chins 3 Grips
2x8 BW
8x5 +6.25kg
Hang Clean and Press
2x3 50kg
1x1 55kg
2x1 60kg
Tates ss Extensions
70+ reps?
DE Squat Day
First day of the raw wave went a bit hard! I have had an enourmous workload this week working double shifts etc and had not slept much this week at all. I used 220lbs and a red band for doubles which felt slow but looked ok on vid. After that felt sick as a dog so i went in and called it a day.Work better slow down soon cos I'll quit my job before I have another squat workout like that shit.
DE Squat Day 25/2/11
Box Squat + Red Band
10x2 100kg
DE Bench Day
Was feeling good today, so I just kept working up everything was feeling strong so I took a shot at 117.5kg and splat! A big fat miss!! What a bitch my bench is still going nowhere fast.Really pissed off at this point so I did some TUT floor pressing and some tricep work, threw some light rowing in at the end for shits n giggles.
DE Bench Day 27/2/11
Bench Wide Grip
1x1 100kg
1x1 110kg
1xM 117.5kg
Wide Grip Floor Press
2x8 70kg (5 sec negs)
JM Press
3x12 30kg
Band Rows
5 sets
So I am sick of this bench rut, I will be hiring John in the near future but until then its paused benching and I might throw some bands in the mix on DE day.
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ME Squat Day
Hit sumos again this week with the goal of hitting a few singles at around the 90% + mark of last week, just getting some heavy practice in my gear.I hit singles with around 470-475lbs. These were heavy enough today LOL I moved to SSB GMs next which were feeling great until my 2nd workset with 90kg and I felt a little something in my mid back so I stopped there, no sense in risking anything nasty. Finished with abs, a good day all up.
ME Squat Day 28/2/11
Sumo In Suit
Straps Down
1x1 189kg
1x1 204kg (PR???)
Straps Up (2 mins rest between sets)
4x1 214kg
1x1 216.5kg
SSB GMs
A LOT of sets up to 90kg x5
Janda Situps
2x10 +11.25kg
I discovered a few things that help with my deadlift lockout issues so I’ll be working that hard, mostly its setup issues, last night I noticed cos the gear is tight I get my shoulders behind the bar and try sink my hips too low, lots of dimels and db swings along with some banded rack pulls for me the next few months I think.
ME Bench Day
I used paused bench today for ME work, goal was basically to hit some quality reps at 90+%, I got some good work in which at this point is what I’ll concentrate on until I sign with John. Top set today was at 112.5kg, a shade under my old PR. I moved to DB presses for reps after then finished with chins at various grips. Pretty good day I guess.
ME Bench Day 2/3/11
Paused Bench Wide Grip
1x3 100kg
1x2 105kg
1x1 110kg
1x1 112.5kg
1xM 115kg ( i would have got this with a liftoff, came loose unracking)
1x2 105kg
Paused Hammer DB Press
1x11 30kg ea
1x18+9 RP 20kg ea slow negs
Chins
DOH Grip
3x5 BW
CG UH Grip
3x6 + 5kg
3x5 +7.5kg
I have a bit of a plan for bench the next 3 weeks. I will be running paused bench on ME days waving the total amount of lifts at 90+% up and down and run speed band bench on DE days.I’ll keep DE days very light and fast with heavy shoulder work as the supplemental lift.
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DE Squat Day
Change of pace for a few weeks is in order, gonna hit bands but I'll use reverse bands instead, also doing alot more raw work until adding the briefs.Today I worked up to 160kg raw then threw the briefs on and reversed yellow bands, I worked up to? yikes I'll have to check my log but I think it was around 220kg? anyways reverse bands are dope, they dont fuck with your groove at all, I like em alot.Moved to split squats next then hit up seated ssb gms, these are golden and will be worked hard for a while.Damn good day, hips are feeling the raw work tho!
DE Squat Day 4/3/11
Box Squat RAW
1x1 130kg
1x1 140kg
1x1 150kg
1x1 160kg
Add Reversed Yellows
1x2 160kg
Add Briefs
3x2 ???
Split Squats w Fat Grips DB
4x10 Up to 35kg ea (easing back into these)
Seated SSB GMs
4x8-10 Up To 60kg (the low back pumps!)
I'll fill the squats in soon, I forgot how much of what I did
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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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