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Once again the little (PR) sneaks in. lol Nice work.

IW

nice work hops.

ever think about ditching the front raises for rear raises? anterior delts get hit plenty anyways.

Thanks Dudes

Pity I did think about it but I have always hated rear delt flyes, I do alot of band pullaparts tho which seems to hit them hard. I also think my front delts are weak and holding me back a bit cos my military press is not very strong, which I will def be working on.

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i didn't know you had the words military press in your vocabulary ;)

Yeah man I'm always saying " I hate the military Press" see right there in my vocabulary.

Truth is I actually love standing presses, they are just very tough to progress!!!!!, then you read a million westside articles saying they aint important for benching and walla they are gone. I strongly suspect they will help me alot, as I have been doing lots of dumbell work lately and feel its helping.

Side note my hips are fucking sore, that means 2 things

1- Lots of foam rolling and stretching tonight.

2- A deload is required soon.Next week in fact.

DE Squat Day

Shouldnt of squatted today, hips are toast, cant wait for deload.BUT being an dumbass I did, threw on the orange bands and went to work.Got to 300 on the bar and that was it.Tried some speed stuff off the box but that hurt more so i went to GMs, these were great and so was the rest of the workout, abs etc.

DE squat Day 26/4/09

Squat + Orange Bands 1x2 120kg 1x1 120kg, 130kg
Box Squat 4x2 60-70kg
GMs Squat Stance 4x5 Up To 95kg
Situps 3x10 BW+45kg
Uni RDLs 2x10 25kg (Awesome!!)

Been free squatting for a while now, just mainly for form work, I get to parallel ok but if I am gonna compete its gonna have to be in the IPF which means I am gonna have to squat hella deep.Sucks but it is what it is.

gonna hit up a super low box?

I am thinking I will try get to a lower box on speed days first, give the ol hips a chance to adjust, I am gonna have to bring my stance in a bit too.I will look at a meet date before I make these changes tho.Not sure when I'll compete cos work is insane right now. I am lucky I have a PC at work otherwise i'd barely get a chance to update this log LOL

DE Bench Day

Did my 3 boards first again then moved to speedwork.I then went 1 set for 1 set full ROM then off a 2 board paused for speed.This was great, speed off the board was incredible even with the pause, very refreshing change of pace.Worked my rows, tris and then delts next, very good workout.

DE Bench Day 27/6/09

3 Board 3x4 95kg 1x5 90kg
Speed Full ROM 3 Grips 4x3 2 Board Paused 4x3 50kg
Dumbell Rows 4x8 41kg ea
Tri PD 1x Orange band 1 x yellow Looped 3x8 1x15 (Orange Only)
Power Press 3x10 36kg 1x5 Full ROM