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A little more work and you'll nail it no problem. If it was easy to squat heavy things, everyone would be doing it.

Bench Day

Stuck with flat bench again today, worked on foot placement and leg drive.I think I have my best setup sorted now.I worked up and up and missed 100kg, but only because I lost the groove and didnt stay tight ( I was using a different setup than normal).I then did 2 back off sets at 70kg or so for something different.Finished with some chins with very short rest periods and some tricep extensions ss with curls.

Bench Day 9/12/08
Bench 2x1 90kg 1x1 95kg 1xM 100kg 2x7 70kg
Chins 3x6 BW+5kg (60sec rest between sets)
Curls and Extensions

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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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True that thanks Kane.

Gonna lower my box bit by bit on DE days too, get my hips used to squatting wider and lower.

ME Squat Day

Greetings from the Gold Coast Team!! I found a gym and a PC so I can drop in a little!!Free squatted again today,shit went real well, worked up to 352lbs for a sweet PR.I wish I had my cam in the gym but I get enough strange looks working singles etc as it is LOL.Man it sure looked cool having 3 wheels plus a 10 on each side!! Did some rollouts next and then some extensions.I hate to do it but I may have to quit doing rollouts cos my low back just hurts no matter how good my form is.All weights listed include the 20kg Olympic bar.

ME Squat Day 14/12/08
Squat 2x1 140kg, 160kg (PR)
Extensions 4-5 sets
Rollouts (WOD) 3 sets and other abs

So I have found out that the proper olympic powerbars are alot thicker than my normal bar, and hence much easier to grip.My bars are a little thinner and VERY hard to grip properly especially when benching.Hmmm looks like I need to make some more investments!!

Bench Day

Today went well too.I flat benched again,Got my setup nice n tight,but I had the gayest rack in the world,the uprights were so high,I literally had to pin press the bar out.Did about 5 singles,just looking for some quality work, I had no spotter and didnt really wanna max out.I did 3-4 speed sets with 135 with a close grip next and then 5 sets of chins with 45 secs rest between sets and then 4 sets of rolling tris with a yellow band.When I hit failure on the tri extensions I immediately repped out with hammer grip presses, this smoked the tris nicely!!

Bench Day 16/12/08
Bench 4x1 100kg 1x1 105kg
Chins 3x6 BW 45 secs rest
Hammer Grip Chins 3x6 BW 45 secs rest
Rolling Tris 12.5kg + Yellow Band 3x7-10 followed By Hammer Grip Press To Failure???

So anyways been hitting the theme parks hard,we did sea world Movie world and dreamworld pretty cool I love the high thrill rides they're great!!! Having a great time!

I'll try post again later on this week.

Cheers Hops.

DE Squat Day

Had to use a slightly higher box today,but I widened my stance to make it tougher so it was all good.Apparently no one at the quarter squat club I'm lifting at has seen box squats before LOL. Lots of strange looks.Did my 10 sets then moved to dumbell side raises for the obliques ss with crunches, this was hard!! finished with extensions on the back raise thingy,I tried to do GHRs with them, it worked ok.

DE Squat Day 17/12/08
Box Squat @ 50% 10x2 80kg
Abs 6sets
Ext/GHRs 6 sets

Off to wet n wild water park today, should be great fun.I love water slides LOL

Cheers guys.

ME Squat Day

Pulled conventional today,couldnt find a groove worked up to 405 and missed it,it was just too heavy,oh well I really wanted to try it tho!! Did 3 sets of split squats next and then 3 sets of pulldown abs and some extension static holds.Im tired!

ME Squat Day 20/12/08
Deadlifts 1x1 140kg, 160kg 1xM 180kg 1x4 140kg
Split Squats 3x8 25kg Dumbell each hand
Abs Pulldowns 3 sets
Extensions 2x40 secs

One thing I miss is the sled, I'm starting to suck wind between sets again, cant wit to drag next week!