GPP 20/11/08

Yellow Banded Tri Ext 3x40,40,25

Yellow Banded Seated Rows 3x25

Yellow Banded Shoulder Press 3x15

Was good to get some blood flow into those muscles,I was (and still am) pretty sore from taking part of last week off and doing next to nothing.Really looking forward to DE squats!!

DE Squat Day

Felt great today,speed was good and form was too.I took my stance out a bit more and tried to sit back a little furthur,things went well but my hips sure did feel it!! been shopping round for some briefs still cant find a decent deal (shipping wise).Did some reverse crunches next,man I think my abs are still tore up from Mondays WOD.Finished off with split squats,these went better than last week my left side was firing a little better,I tried your suggestion E so thanks once again.

DE Squat Day 21/11/08
Box Squat up to ?% 3x2 65kg,3x2 70kg,4x2 75kg
Reverse Crunches 11.25kg 2x8 BW 1x15
Split Squats 12.5kg each hand 2x10

DE Bench Day

Had a kick ass workout today,stuck with a close and medium grip for benching today,did my 8 sets and pyramid up a bit to test my speed.Moved to banded dumbell floor presses next,I wasnt planning on using bands but with spinlock bells its hard to get enough weight on them and then try lift them up for floor presses so I chucked a band on.They were awesome my tris were screaming by the end.Finished with Bent dumbell rows and a few pushdowns.

DE Bench Day 22/11/08
Bench @ waved % 4x2 55kg 4x2 60kg
DB Floor Press + Orange Band 20kg,25kg 1x5 & 2x5 27.5kg
DBRow 3x8 25kg
Tri PD 2x10 41kg

Some benching and floor presses from today,special appearance by my 3 legged cat,No pity he is not my wife either!!

can he be....my wife? :)

db floor presses are fun shit. nice workout's' :)

LOL No way after what that poor cat went thru and how much he cost me he will be mine forever!!

I'm liking those band presses :D.

I was hoping your cat was going to jump on you :biglaugh:

That'd be shitty if you're benching away and your cat jumps on you.... *crash!*

lol on the first set of your speed bench you went so fast it broke the camera for a bit. haha

IW

Haha ya he has a bad habit of tryin to mess with me when I'm lifting.

BTW I wish I was that fast Dub!!

Damn this single leg stuff!!! my glutes are so fricking sore from split squats!! I guess your little glute activation drill worked Eric.

Note to self........ try Pitys stepdowns they look dope.