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  #1621  
Old 08-09-2009, 08:57 PM
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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
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  #1622  
Old 08-09-2009, 09:22 PM
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  #1623  
Old 08-10-2009, 02:15 PM
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did you wear any pads for the zerchers?
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  #1624  
Old 08-10-2009, 03:09 PM
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Yeah, a thin pad that I cut off my leg extension thingy.Zerchers are pretty unbearable without some puss padding!
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  #1625  
Old 08-10-2009, 03:29 PM
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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!
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  #1626  
Old 08-12-2009, 01:57 PM
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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
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  #1627  
Old 08-14-2009, 07:28 AM
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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
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  #1628  
Old 08-14-2009, 07:29 AM
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  #1629  
Old 08-14-2009, 04:56 PM
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good speed budddddeeeeeeeee.
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  #1630  
Old 08-16-2009, 04:46 PM
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Thx man I felt sluggish to start off but found the groove on the last few sets.
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