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Old 11-14-2011, 04:44 PM
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HIThopper HIThopper is offline
Rank: Middleweight
Join Date: Aug 2007
Location: Australia
Posts: 2,029

ME Bench Day

Good day today, I benched a new PR of 125kg which I think is 275lbs for our slow American friends!! That was heavy but not horrible, I took a crack at 126.5kg after and missed midway. Next time. I had also already done 2 singles at 121kg. After the heavy stuff I have started a cluster run leading into the meet, I started with 2 plates 100kg which I felt like I could have repped all day with. I finished with 2 board presses paused no leg drive cos my back was cramping from all the benching, and then hit chins, took it easy on chins today, I was Fekd!

ME Bench Day 9/11/11

Paused Bench

1x1 107.5kg
2x1 121.5kg
1x1 125kg (PR)
1xM 126.5kg
3x2x2 100kg Clustered 25 secs between sets

2 Board Bench Paused No Leg drive

2x5 95kg


Up To 1x5 +15kg
1x10 +5kg

UpperBack/Delt Stuff

2 sets

ME Squat Day

I added more chain than usual today, chain makes everything heavy!! I worked up to 160kg + dem chains which was a good strong lift for me today, I then did quite a few backoff sets with 3 plates. Plan was to do more higher rep back offs after with no belt wraps etc but my hips and legs were fried. I might do em tonight after pulling. I finished with GHRs, will do more abs tonight. Strong day.

ME Squat Day 10/11/11

Squat + 3 Chains

1x1 140kg
1x1 150kg
1x1 160kg
5x2 140kg
1x1 145kg


1x8 BW
2x8 +5kg

I need to double my massage/SMR work for my hips and glutes. I know I am getting bound up again cos its taking more weight to hit depth, when I am tight I am very slow to hit depth and it costs me precious KGs if I am slow. Also want to do more beltless/wrapless squatting, not sure where to fit it in yet but have some ideas.

Deadlift Day

Tugged sumo today (as always!) and did clustered singles with between 187.5 and 192.5kg for about 8 reps. Felt a bit tired but got the work done, I messed with some swings and light abs after the pulls, then smashed a pizza and watched Ironman 2, yeah I am a bit behind on movies but it was ok. Solid day.

Deadlift Day 11/11/11

Sumo Deadlift

4x1 187.5kg
4x1 192.5kg
1x5 170kg


2x15 40kg


1 Set

ME Squat Day

Pretty darn good day today, I squatted with the demon bar and 2 chains up to a new PR of 3 plates. I then did back offs with about 120kg or so. Strong stuff on the squats I am getting a lot better with this nasty bar. I then pulled sumo vs 4 chains for doubles, with all this practice I noticed a slight technique change to my pull that made it feel MUCH better, also helped my lockout too. I was pretty tired after so I called it a day.

ME Squat Day 12/11/11

SSB Squat + 2 Chains

1x1 120kg
1x1 130kg
1x1 140kg (PR)
3x3 120kg
2x1 130kg
1x1 132.5kg

Sumo Deadlift + 4 Chains

1x1 160kg
1x1 170kg
3x2 170kg

Huge day, one of my boys went and broke his club record in little athletics over the weekend for high jump, pretty cool and hes earned a spot in Brisbane at states. Workin on sponsors for him now!

ME Bench Day

Holy smokes I need a good sleep, couple shit days sleep this past weekend, I still managed a good bench workout tho. I hit a couple heavy singles and then banged out my clusters, these were tough as I felt like crap but I got them done without too much fuss. I then hit up 4 sets of paused floor press, I forgot how tough floor press is. I used a measy 90kg for 5s then threw on 2 chains for triples. I finished with 1 armm barbell rows and then band pulldowns with static holds. Good session.

ME Bench Day 13/11/11

Paused Bench

1x1 107.5kg
1x1 115kg
1x1 120kg
2x2x2 102.5kg x 2 sets 25-30 secs rest

Floor Press

2x5 90kg
Add 2 Chains
2x3 90kg

1 Arm BB Rows

2x10 37.5kg


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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