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Cool , enjoy !

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No laughing when I fall !!!!

hahahaha....i just remembered a joke i heard the other day. wasn't laughing at you

cool stuff man.

Hardly a fall. Just a loss of balance. lol

Cool workout.

IW

Thx for not laughing fellas!

Bench Day

Went with Incline today for the deload.GAY, my shoulders are weak.I could press 60kg pretty easy for doubles but missed on 70kg.I know its a deload but I really thought I would be stronger than that on incline presses!!! haha.Did some military presses next to test the waters as I'll add them back in on bench days for a while, hadnt lost much if any there, but I def havent gained any either, could be part of the reason my bench is stuck too? who knows.Finished with tri extensions off the floor, these are hard I believe DCers call em tri deadlifts.Then dumbell rows and seated rows.Im gonna do some heavier dumbell rows for less reps for while, I liked em heavy!

Bench Day 14/1/08
High Incline Bench 1xM 70kg 3x2 60kg easy
Press 3x1 45kg easy
Dumbell Rosw 2x5 40kg
Tri DL 2x7 30kg
Cable Row 1x12 86kg

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So I ended up skipping DE squat day cos I didnt sleep a wink the night before and felt like shit.No probs I'll hit up 4 straight days rest and hit it again on Monday.Gonna eat up good all weekend!!

ME Squat/Deadlift Day

Pin squats were up for ME today,man these are tough! I worked up to 120kg+bar which I was pretty happy with.I really think these should help my deadlift.I moved to rollouts (WOD) next just to see how the lower back felt, they were ok , but I'll give them a few weeks to break them in and see how it goes.Finished with Bulgarian Split Squats, these just dont get any easier EVER!! I hate them, (in a good way!!)

ME Squat/Deadlift Day 19/1/09
Pin Squats 1x1 110kg 120kg (PR) 2xM 130kg
Rollouts (WOD) 3x10,7,7
Bulg Split Squats 2x5 20kg

With the rollouts I just quit the sets as soon as I felt my back start to arch,just to be on the safe side.

Bench Day

So I was warming up today with my usual banded GMs and foam rolling etc.I started to do some BW Bulgarian squats to just get better at balancing with them, and my RH inner thigh muscle (groin?) just tightened up, it was EXTREMELY painful.It was so sore I couldnt do regular bench (arching and leg drive hurt) so i went with floor presses.I did 6 sets for speed and then worked up for some heavy doubles with pinkies about an inch from the rings.I moved to standing presses next and worked up to a max to get a gauge of where I am with these.I do believe I hit a tiny PR!! Gonna work these hard from now on again.Finished with dumbell rows and Tri deadlifts.This fucking leg hurts!

Bench Day
Floor Press 3x3 60kg 3x3 50kg 3x2 90kg,95kg,95kg 1x1 95kg
Standing Press 1x1 45kg 51kg (PR)
Dumbell Rows 4x6 40kg
Tri DLs 3x? 30kg

I went too heavy on the tris,I was pooped from all the pressing so when I failed on the extensions I did closegrip presses after to accumulate some reps.

Looks like the wife has something to massage tonight