ME Squat Day

Love deloads, always feel great after.Did concentric pin squat mornings for ME today, hit a huge PR for a double.Did zercher squats after which kicked my ass bigtime.Finished with planks.Great day, will do more glute ham work later tonight I think.

ME Squat Day 10/8/09

Pin Squat
1x1 120kg
1x2 132.5kg(PR)

Zercher Squat Narrow Stance
1x5 40kg
1x5 60kg
2x5 80kg
1x3 80kg (no Belt)

Bastard Planks
BW+5kg 30secs
BW+10kg 30secs
BW+15kg 3x15secs

did you wear any pads for the zerchers?

Yeah, a thin pad that I cut off my leg extension thingy.Zerchers are pretty unbearable without some puss padding!

Extra Workout 10/8/09

Yellow Band Hips 3x12-15
WOD Kneeling BW 4x10
Hypers BWx8
BW+5 1x10
BW+10 2x10

Did the hypers with the plate behind my neck, damn thats harder!

ME Bench Day

Benched off carpet today, just cos well it seemed interesting and I wanted to try it, everything felt light as a feather so I tried a PR,just missed it at lockout.Moved to push presses next, these were ok and finished with cable rows and tri extensions to the forehead.

ME Bench Day 12/8/09

Carpet Press
1x1 100kg
1xM 110kg
1x1 100kg (missed 2nd!)

Push Press
1x5 40kg
2x5 45kg

Tri Extensions
5x8 30kg

Cable Rows
2x10 90kg
2x10 95kg

DE Squat Day

Back on the box for a while, worked up to around 85% for a few doubles, then dropped down for some speed work, I felt a bit slow and awkward but I aint box squatted in a while so its to be expected.Did ultra wide sumos next for reps and finished with dragon flags.

DE Squat Day 14/8/09

Box Squat
3x2 130kg
5x2 80kg

Ultra Wide Sumo
1x8 100kg
2x8 110kg

Flags
4x8 BW+7.5kg

good speed budddddeeeeeeeee.

Thx man I felt sluggish to start off but found the groove on the last few sets.