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^^wow...congratulations sir awesome work...

70 lbs. Damn. That's great. Your not my friend anymore.

nice.

DE Bench I got through in about 1 hr. 20 min. Took slightly longer cause I was coaching someone on squatting technique.

Bumped up the weight another 20 lbs for banded speed bench. Rule of thumb -> 3 reps faster than I can say, "one mississippi". Might go for 225 banded OR to choke my bands around 2 dumbbells (including bottom of power rack) instead of one. Light bands would be way to heavy to doubling them IMO.

Got up 205 (3 x 5) strict standing OHP's finally. I usually get stuck on the last rep or two of my third set. Got all of them this time no problem. Gonna add more weight for next week.

110 lb DB's for 2 x 10 incline presses I supersetted with weighted pullups (to cut back on time). Pretty tough. I failed on my last rep on inclines oh fucking well. Did some more pulldowns, chest supported rows, ect.. Switched my arm exercises this week to one-handed cable curls ss w/ pressdowns cause my arms were absolutely SMOKED by the time I got to them. Shoulder prehab was done and I was OUT.

Tomorrow's gonna be tough. Increased my DE banded squats another 20 fucking pounds so that'll be tough. Still not enough to sacrifice my speed so I'm not worried.

Time to go drop a deuce.

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Impressive improvements man, keep up the great work.


Good luck tomorrow.

Good day for DE Squat/Deadlift. Speed squats were still very fast even with the increase in weight. Still banded. For speed deadlifts today, I tried wrapping the bands around the bottom of the powerrack once, then doubled them around the bar. Worked out great. Last time I wrapped them twice around the bottom of the rack which was way too much. Surprisingly strong. Even with all the band tension I still used 345 for six singles fast as hell. Strict 45 seconds between sets. Next time I'll use the bands with 365.

DB swings I added another 5 lbs to 95 lb DB's for three sets of 12 ss w/ weighted hypers. Started doing banded abs pulldowns on my knees for a few sets, but my left knee started aching for some reason. I ended up just using one of the weighted machines for a few more sets then ended with 2 x 10 with the twisting weighted machine..Whatever the fuck it's called.

Calves were the same way as always. Description in a previous post.

ME Bench went well. Added another 10 lbs for floor presses which was nice. 365 x 1 I nailed, but 375 I got stuck about halfway up..Basically almost locked out. Had a very light spot to get her up, which means I didn't get it -> Doesn't count.

Moved over to flat bench and did a drop set of 275 x 8 easy. Felt weird after floor presses, but it was still easy. My goal with this set is to hit a heavy 5-7 reps after my ME lift. So I should be using 315 lbs, which I will next week.

Staying on the flat bench, I taped up my boards and did another round of 4 board presses. Matt wanted my to nail 350 x 5, which would be + 35 from last time. Came close which was surprising after all the previous pressing. Did 315 x 5 easy, then got 4 solid reps with the 350. I think I could've got all 5 had I NOT had a good 2 second pause on the boards for my first rep.

Did three sets of hammer overhead presses then some JS Rows, which I got 265 for three sets of 8. Best day I've had yet for JS Rows. Reps were fast, perfect form for all three sets. Still felt pretty gassed afterwards, but to a lesser degree from my previous weeks. 3 sets of face pulls (+5) from last time, then some barbell curls ss w/ banded pressdowns (2 x 20) to get the blood flowing.

Good day. I wanted to get more weight for floor presses, but it's a lot different from all my other ME exercises. A lot harder, especially with the limited ROM and zero momentum as I pause my elbows for two seconds on the floor.

ME Squat/Deadlift:

Great goin'. A2G front squats I nailed a 20 lb PR today. Last time was 315, this time 335 x 1..Got it up fast too. I was strong enough to where I threw on more and went for 365! Went all the way down, started going up, then a few inches up it slipped off my shoulders. Oh fucking well. Backed off and did a drop set of 5 reps with 275 easy enough.

Tried rack deadlifts for the first time since DC training. Of course the bars were on the LOWEST setting, essentially 3" below the knee. Went RAW for 315 x 5 quick ones, then 405 x 2 fast. Put on my belt and nailed 500 x 1. Figured "wtf" and threw on another 25 lb plate per side (550) and tried it. Nope, too tired.

Afterwards did some 180 lb pullthroughs ss w/ weighted hypers, then some banded abs pulldowns ss w/ hammer strength calves.

Starting since last week, my training has gone off the wall..20 lb PR's every ME day, DE exercises increased by at least 10-20 lbs BANDED, even supplemental lifts increasing steadily. My body is finally responding..Especially my mind. By "my mind", I mean it's no longer a mind-fuck loading a shitload on the bar thinking I might not make it. Now it's a matter of gettin' her done.

wow.....i dont know what else to say...awesome work 0311...wow....

Thanks guys

DE Bench day: Strong as fuck. Increased for banded speed bench and used 215 (9 x 3) + Light bands choked around the base of the powerrack and a 50 lb DB. I was a little slower in the beginning than I would've liked so I'll keep this weight for the next few. Next week I'm going to advise Matt that I want to start incorperating some 5 x 5 Bench on my speed days just to mix it up. Great article I read on this somewhere over at elitefts, essentially doing a few speed days, then a 5 x 5, then possibly a few sets of speed before building up to a 1 RM. So that's on the table for me.

Push presses were balls deep today! My old PR was shattered. Matt told me in an email that my push presses need to be increased BIGTIME. He made a lot of sense. My old PR was 225 x 3 push pressing, yet my STRICT standing military pressing was at 205 (3 x 5). I should be a lot higher. SO, I ended up nailing 255 x 3! It felt light as fuck too. Easily could've gone heavier. I think I fucked up in the past because I wasn't explosive enough like I was today. So next week my goal is to nail 275 + for a 1 RM.

Riding the power of my new PR, I nailed both sets of 10 incline DB press with the 110's ss w/ weighted pullups (30 lb DB). I basically increased every exercise by at least 10 lbs. Chest supported rows I increased to 3 plates and a 25 per side for 3 x 10.

I don't think it was no coincidence that I started taking 50 grams of waxy maize again PREworkout along with 3 scoops of EAA's. Especially for me waking up and lifting within a half hour, I'm usually gassed. The EAA's helped out a lot, but I was still running low on strength towards the end of my workouts. The waxy maize combined with the EAA's threw me in hyperdrive and I've never felt more powerful from beginning to end.