DE Bench Day

I am much preferring benching just once per week so I hit up hang clean and presses today I think I hit a PR double? Not sure tho! Finished with extensions and laterals with some upperback work thrown in thhe mix too. Good day, fun workout.

DE Bench Day 20/3/11

HC and Press

1x5 50kg
1x3 55kg
2x2 57.5kg
1x12 40kg

BB Extensions

3x10 32.5kg

Laterals

2x12

Band Pulldowns (static hold Scaps)

3x10

Band Pushdowns

2x15



ME Squat Day

Hit up Raw sumo rack pulls today, about top of the shin below the knee cap where things tend to get slow for me in my geared pulls. I left the belt off and worked up to about 190kg, I felt a slight twinge in my low back so I put the belt on and very cautiously repped 200kg for 2.That was enough didn’t want to risk anything.Followed up with SSB squats for 5s and then GHRs.Good day.Back is tender but was likely just a warning shot, I’ll stick with my belt for ME stuff and leave it off for higher rep work.

ME Squat Day 21/3/11

Sumo Rack Pull Pin 45 Raw and beltless

1x3 180kg
1x2 190kg
1x2 200kg Belted

SSB Squats

1x6 100kg
1x5 110kg easy

GHRs

3x10-12 BW

Damn near repping GHRs without any cheating now too, whilst watching TV I did a bunch of stretching and ab stuff too.



#3288
HIThopper
Strength Verified/Senior Member




Join Date: Feb 2007
Location: Australia
Posts: 4,242
ME Bench Day

A sort of deload week this week, goal was to work up to a heavy triple and leave it there. I hit 107.5kg for 2 and missed the 3rd, ah well next week begins some cluster sets should be good.Finished withj DB press, these alos felt like ass and chins which were ok. I also tried 1 set of guillotine press with the bar just to see what they are like, whoa my chest blew up from an empty bar but my shoulders did not like them.

ME Bench Day 23/3/11

Paused Bench

1x3 90kg
1x3 100kg
1x2 107.5kg (Missed 3rd)

DB bench Paused

2x 11, 8 30kg ea

Chins

DOH CG

2x5 BW

UH CG

1x5 BW
1x5 +5kg
1x5 +10kg
2x5 +15kg

Wide Grip

2x5 BW
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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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