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ME Bench Day

Ok day today,hit flat bench with a goal of a triple at 96kg, got it but my ass came way up on the last rep cos I was not pressing in a good groove.If I can just remember to arch that bar back toward my face I can really put up some better numbers.Did inclines next these were great finished with HG chins tri extensions and some delts.Good day!!

ME Bench Day 22/5/09

Bench
1x1 90kg
1x3 96kg

2 Board
1x1 100kg

3 Board
1x1 105kg smooth and easy

Incline Bench CG Paused
2x3 65kg
1x2 70kg
Wide 1x18 45kg

HG Chins with a static hold at top of each rep
5x5 BW+11kg

Tri DLs
2x8 30kg
2x8 32.5kg
1x6 35kg

Bradford Press
4x10 30kg??

__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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boooooya boyeeeeeeee.

Thx Pitski

DE Squat Day

Got on the box today for the 1st speed session in a while, shit went well.Just got up to 2 plates for about 10 sets I think, super explosive.Did some uni RDLs next, heavy and then GHRs and planks.I finished with pallof static holds ala Pitys journal,WHOA these are no joke.

DE Squat Day 24/7/09

Box Squat
10x2 75-80kg

Uni RDLs
2x5 30kg ea

GHRs
5 or 6 sets assisted, hams were trashed

Bastard Planks
BW+5kg 2x30 secs

Pallof holds
??

DE Bench Day

Fucking smoked it today, worked up off a 2 board for doubles, hit 105kg on the bar, nice.Speed work followed 8 sets str8 w8.Then tris lats and delts.Good day.

DE Bench Day 25/7/09

2 Board
2x2 100kg
1x2 105kg

3 Board
1x3 95kg
1x4 90kg

Speed Work 8x3
50-55kg

Dumbell JMs
5x8 20kg ea

Bent Dumbell Rows
5x8 25kg ea

Uni DB Press
2x7,6 10kg + Yellow Band

Yikes those banded militaries are ruthless.

Board work

apologies for the last set, my camera fucks up.

it's almost time for a video of some military presses

did you just step on the band?

did you use a band for pallof...or do you have a cable thinger?

OK militaries soon!!

Stepped on the band, damn they are tough.

Yeah a band for the pallofs, yikes great exercise.

Dang , Hop , your getting to be a strong fucker !

Thanks ALOT!!

ME Squat Day

Free squatted today again, hips took a while to get used to the idea but I got em to cooperate.Hit a nice double of 151kg on the bar with knee wraps and then threw the suit on straps down, worked up to 191kg on the bar (440lbs) weight was not that hard but my knees are still tracking forward.I hit paralell on most sets just need to sit back into the suit and not be afraid to lean forward and arch just like a normal squat, I'll hit depth easier if I can do that.Did a few GMs next and finished with heavy reverse crunches.

ME Squat Day 27/7/09

Squat (Belt Only)
130kg x1
Add Wraps
140kg x1
1x2 151kg (PR)

Add Mankini Straps Down
171kg x1
182.5kg x1
191 x1

GMs Wide
80kg x 5
90kg x 3
100kg x 3

Reverse Crunches
4x8 BW+15kg