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Quote:

Originally Posted by HIThopper (Post 73549)

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!!

Nice PR! well done!

Talking of thicker bars, apparently you can bench more weight with a thinner bar, so I have read ?

Nice pullin my friend.

Dub

J

I think the thinner bar is harder to grip correctly,my bar is only fractionally thinner but I can lose the grip if my concentration is off.

Thanks Dub,I think things would have gone alot better if I had of worked up a little wiser!! I just really wanted to try 4 wheels a side!! LOL

when do you get back home?

I just flew in last night bud,its Xmas day here so merry Xmas all my pals here at BB.net :wave:

Bench Day

Went with doubled yellows today, I did 6 speed sets and then worked up to a single.I managed 75kg on the bar + the bands,lockout was super hard,I wonder what it is at the top?Hmm..... Next I did supersets of band pressdowns with JM presses, this trashed the tris nicely.Finished with ultra strict dumbell rows.These were great I did them 2 hands at a time so it was tough without the bench to support my weight.

Bench Day 24/12/08
Bench 45kg+ Doubled Yellows 6x2 3 Grips 2x1 70kg 1x1 75kg+ Doubled Yellows
Orange Band Pressdowns 3x15 ss With JM Press 1x5 20kg 2x3 30kg
Dumbell Rows 3x9 25kg

Awesome workout.

nice workout man. do you have a bench that is able to be inclined...if so...you can incline and rest your head on that for the rows....if you feel you need it.

DE Squat Day

Turned out to be more of a RE squat day today,just felt like going heavier so I threw on the blue bands.I did 5 sets with them + 60kg on the bar and then worked up to 100kg on the bar with the blues for a double.Moved to RDLs next for 3 sets and then finished with side bends and hanging leg raises.

DE Squat Day 26/12/08
Box Squat + Blue Bands 5x2 60kg 1x2 70kg,80kg,90kg 100kg
RDLs 3x5 80,100,112.5kg
Dumbell Side Bends 2x8 35kg
Hanging Leg Raises 2x10 BW