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Thanks alot fellas!!

Man I am behind

ME Squat Day

Did pin squats today, fucking smahed it hit a double PR and probs had a little in the tank.Was great.I did 3 sets of front split squats next these were heavy I'll probs hold this weight next week.Finished with weighted dragon flags.

ME Squat Day 2/3/09
Pin Squat 1x2 122.5kg (PR) 1x1 125kg (PR)
Front Split Squats 3x6 65kg
Dragon Flags 3x10 BW+2.5kg

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ME Bench Day

Did floor press again, things went very well!! Hit a real solid single with 105kg, a weight that has stapled me many times so that was great.Did a couple sets of dumbell presses next and then some tri work with Tate presses.Finished with some pretty heavy barbell rows.Great day.

ME Bench Day 4/3/09
Floor Press Med Grip 1x1 95kg 101kg 105kg (PR)
Dumbell Press 2x10 30kg
Tate Press 3x8 20kg
Barbell Rows 1x6 55kg 2x5 57.5kg

DE Squat Day

Went with the blue band again today, now its funny, I am finding speed work a little more useful with a bit more weight.I seem to go through the motions when things are real light but with a bit more weight on there or some band tension even tho I feel slow I am actually moving pretty well.Went with some heavy RDLs next these are great I hit 300 for 5 reps, not bad.Finished with side bends and some side planks too.

DE Squat Day 6/2/09
Box Squat + Blue Band 1x2 70kg 6x2 75kg
RDLs Worked Up To 1x5 130kg
Dumbell Side Bends 2x10 42.5kg
Side Planks

DE Bench Day

Speed was good today, floated around 55-60kg on the bar for all sets.Did heavy JMs next man these just dont get easier ,ever!! finished with Hammer grip chins with short rests again.

DE Bench Day 7/2/09
Bench 8x3 55kg & 60 kg
JM Press 3x5 30kg
HG Chins 3x5 BW+5kg (30 secs between sets)

ME Squat Day

Free squatted today, things went ok, its always tough getting into free squats after only box squatting.But I made a PR of 152.5kg on the bar so a total of 355lbs.Cool, I missed 155kg but it was my own fault, I setup wrong my stance wasnt wide enough either, missed it in the hole.Front split squats next, I decided to up the weight again and see how things went, It was ok until I had to dump the bar on my 2nd set! Oh well.Finished with Dragon Flags for 3 sets.

ME Squat Day 9/2/09
Squat 1x1 140kg 152.5kg (PR) 1xM 155kg
Front Split Squat 1x5, 1x4 70kg
Dragon Flags BW+2.5kg 1x12 2x8 +3.75kg

Good day, I'll drop weight on the split squats and build my reps up next time.I reckon I can nail that 155kg squat too.

Nice squatting man !355 is HUGE and I agree that free squatting takes sometime getting use to after the box.

I can't wait to get back to the box ( in 2 weeks ) just made one that is 13"-16" !!

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Hops, you freakin monster, 355lbs squat!! woo hoo!

Ya man. 355lb squat is freaking awesome. Keep up your good work down there.

IW

Cheers boys, I shoulda smashed that 360 tho!!