^^^^Agreed!

90% or above, btw.

Woops, my bad. :) That's what I meant to say though :D

I bet you smoke it next time....Nice lifting , homie :D

I think thats why the second single went up better than the 1st.Still hard tho.

LOL you are probs right.

Thanks Talo,just remember the deal with the bench vids!!LOL

GPP 6/11/08
Yellow Band Tri Ext 100reps
Static Hold 3x40 secs+ afew reps
Yellow+Orange Band GMs 100 reps

Good session went for a 40min walk after with the wife,wasnt meant to be that long but we got to talking and it just blew out.Was very hungry after.

Also the static holds were done by grabbing the yellow band and pulling all my upper back muscles togetherand holding just like in the bench press.Pretty cool my upper back is already sore,in a good way!!

DE Squat Day

Felt good today,squats were average at best,felt a bit off form wise,I think I was not leaning forward enough and not keeping my nice tight arch.Speed looked ok tho on film so whatever!! Moved to Pullthrus next,these just keep getting stronger finished with GHRs supersetted with Bar rollouts for abs.

DE Squat Day 7/11/08
Box Squat @ 45% 10x2 65kg
Pullthrus 5x10 112.5kg
GHR 3x7?
Bar Rollouts 5x6-8???

These rollouts are not getting easier!!!Damn they trash the abs tho.

DE Bench Day

Changed things up today,went with floor presses for speed work this week,still did my 3 grips,went pretty well,I miscalculated the weight !! but I was still reasonably fast.I worked up to 85kg and did triples again,I wanted to do 4s but it wasnt gonna happen so I did 1 extra set from last week.Finished with some rows and tri ext supersets.Good day,carb up day too,starting to fill back out !!

Warm Ups Foam Mobility, Tennisball and ankle shit + Str8 Leg Crunches 2x15
Hyper Ext 2x15

DE Bench Day 8/11/08
Floor Press 3 Grips @ 60% 8x3 60kg
Floor 3 Board M&C Grips 7x3 85kg
Barbell Rows 4x5 50kg ss with
Yellow Band OH Tri Ext 3x15

So the plan is to build my warmups up a bit.My abs are weak and sore from the WOD and low back/glues/hams can never get too much work LOL.

your ankle shit sounds sexy :)

Knew youd like it,wish I took a vid could of popped it up on REDtube oops I mean youtube!!! :biglaugh: