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i wanted you to vid those conventionals today too

nice pr mate.

Extra Workout 8/6/09

Had the day off work and it was to wet and cold to drag the sled so i did a quick little circuit to get some extra work in.I did 3 trips of the following.
Hypers with 10kg x10
Planks with 10kgx 45-55 second holds
Bulgarian Split Squats BW and 1 set with 5kg

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ME Bench Day

Did concentric Pin Presses today, was gonna do 2 boards but had no spotters and I figure Pin squats rock for squats and deadlift so I would try it for bench. Went well I hit a relatively easy max of 110kg pins set at about a 1.5 board.Did some incline CG next and heavy ass cluster chins (AWESOME!) then finished with tris curls and some unilateral shoulder presses.

ME Bnech Day 10/6/09

Pin Press 1x1 102.5kg, 108.5kg (PR) 110kg (PR)
Incline CG Bench 2x5 60kg
Chins (clustered 15 secs rest) BW+15kg 3,3 BW +20kg 3,3& 3,3 & 2,2,2
Inc DB Ext 3x8 15kg, 16kg, 16kg
Inc Curls 2x6-8 12.5kg & 15kg
Uni Standing DB Press 2x10 1x8 18.5kg

I think like 4 out of 5 of all your workouts there is the word (PR) somewhere. lol Nice work.

IW

the beauty of conjugate

Werd!!!^^^^^

DE Squat Day

Threw the blue bands on today, good workout worked up and hit 120kg on the bar.Did my speed work after and moved to GMs with squat stance, props to Pity who suggested this they were great.Finished with weighted situps cos I couldnt think of anything else to do for abs that involved no setting up LOL then did Uni RDLs again.These were way better today.

DE Squat Day 12/6/09

Box Squat+ Blue Band 1x1 100kg,110kg,120kg (PR)
Speed Work 6x2 80kg
GMs 2x5 80kg 90kg
Situps 3x10 30kg, 40kg
Uni RDL 3x10 20kgea

Good day.

Squats


A little forward off the box on the heavy sets.Need more tension in the bottom too, next week I'll wrap the bands around bricks.

very nice hops. everything seems speedy after dropping down from some heavy weights....good idea something i tried yesterday for abs that involved no setup....well...kinda no setup....doing palloff presses with a band hooked onto my pullup station. worked really well.

DE Bench Day

Started with 3 boards again today, hit 2 nice triples with 100kg.Last rep was a toughy tho.Did some speed work after with the yellow bands then finished with tris rows and delts.The rows hurt my forearm which was weird but doesnt hurt now.

DE Bench Day 13/6/09

3 Board 4x3 80kg,90kg 2 Sets 100kg
DE Bench + Doubled Yellows 6x3 40-50kg
Band P Downs 3x10 with straight bar
DBell Rows 3x6 50kg
Bradford Press 4x10 30kg