i do mostly the same thing on upper days....but just leave out a few things...like the ankle mobility and some other stuff. one thing that is great for shoulders...that overhead crossover reverse lunge..gotta keep those hands high..and it can be tough.

Busy in here :D

Great workout, Hopper. Do those shins slips ( Not sure on the name ) help with the deadlifts - Not them persay , but with the lift on the shins and no cutting ?

Yeah man they are just those bandage wraps that I cut to size,cost me like $2 and they work awesome.No cuts at all

I like the band idea too E,sorry must have missed it!! been busy in here today and I was at work trying to keep up LOL.I actually did try that 1st but it was too loose,but I didnt think to tie it I tried to loop it.I'll give it a shot.Cheers.

GPP 11/11/08

Dragged the sled in thin grass for 15mins.I did 6 trips with 67.5kg and the rest of the time I used 40kg.I have been doing 2 heavy trips followed by 2 lighter trips,it seems to be working well,the heavy pulls kick your ass then the lighter ones give you a break but keep your heartrate up, I have never dragged that much weight before.I did 3x7 GHRs after,I did them on my other smaller couch and they were way harder!! Ouch!

BTW, hits I don't mean you have to tie the band in a full knot. Just tie it once and the friction will hold it tight.

Thx E.Will give it a shot mate.

ME Bench Day

HOMOSEXUAL day today,like freddie mercury gay, like liberace gay.Was planning some doubles on bench press to try regain some form.Worked up to 90kg and was hoping to string some nice solid doubles,No go shit felt like a tonne.I managed 2 singles(just to see if it got better) and stopped.Then did 2 sets of extensions and 2 sets of pulldowns.Done,this week is officially a deload as of now.I will do either a combo speed day for squat and bench with a little abs and hams OR I will do my normal speed day for squats and skip DE Bench.Hmm now that I think of it i think I will skip bench altogether.

ME Bench Day 12/11/08
Bench 1xFuckall
Banded Rolling Tris 2x10 12.5kg+Yellow Band
Hammer Grip Pulldown 2x15,10 90kg

Did half a carb meal after lifting since I did jackshit.

I bet you come back stronger . Keep your head up :D

I don't think I'd qualify this week as a deload if you've really strained for you ME bench day today.

Usually for Westside I like deloading with DB presses for a few sets of 20 for the max effort bench portion, and nix speed work for both upper and lower in favor of accessory and GPP.