DE Bench Day

Started with the 3 board today after missing that carpet bench at lockout, thats still pissing me off.Worked up in triples with a med grip then a heavy double and finished with a heavy single, mostly to get me used to having those wights in my hand, I feel the rep work builds my strength better.Moved to speedy bench after and rotated full rom sets with 3 board again, my tris/lockout will get stronger and faster, I will make sure of that! Finished with some tris and lats I was pooped after so I skipped delts.

DE Bench Day 15/8/09

3 Board (Medium Grip)
1x3 80kg
1x3 90kg
1x3 100kg
1x2 105kg
1x1 107.5kg

4 Board CG
2x5 90kg

Speedy Bench (1/2 Full Rom & 1/2 3 Brd)
8x3 50kg

Tate Press
4x8 20kg

Chins
BWx30 Reps Done in sets of 5-10 with 20 secs rest

Damnn, nice work HIT, that's a ton of pressing in one day. Nice 3board press! Whats your bodyweight at these days?

Thx Cradler, not sure of bodyweight, if I had to guess I would say 85-87kg, I havent weighed in in ages.

ME Squat Day

Pulled sumo with one orange band today, pulling against bands is the bomb.I ended up hitting about a 10lb PR so that was nice.Did zercher squats next which were up alot and I did them beltless.Finished with planks and then a few very light GMs.

ME Squat Day 17/8/09

Sumo+Orange Band

1x1 155kg
1x1 165kg (PR)
1xM 170kg (Missed at knees)
1x1 145kg No Belt

Zercher Squat Close Stance Beltless
1x5 60kg
1x5 82.5kg
1x5 85kg
1x3 90kg

Bastard Planks
3x25-30 secs BW+15kg

GMs
2x10 40kg

Nice pull!!! I'm liking this journal, you're doing a lot of cool stuff. How much tension was on the band? My bands are different colors :D

Out of curiosity, why the beltless work? I've never seen that done as a regular thing before.

No idea of the band tension at all, I dont really care too much!!! I still measure progress by the weight on the bar and the PRs!!!

Beltless work was just to do more work without one, I always wear it so i figured why not take it off a see how I go.Strength was good without it but I'll always wear it for my big lifts and PR attempts etc.

no belt because hops needs to work on his abzzzzzzzzz :)

very nice pull man.

Thx Pitski

Believe me I work my abs HARD a belt only helps out more, I do need to work on being able to SEE my abs tho!! LOL

ME Bench Day

I must have changed my mind on ME work 30 times today before I lifted.Ended up going with a regular flat bench LOL hit a PR of 101 for a double which was cool.Did my push presses next, only way I can MP without my low back hating it.Finished with tris and lats.Kick ass day.

ME Bench Day 19/8/09

Bench
1x1 90kg
1x2 101kg (PR)

Add 1 Board
1x3 95kg

Push Press
3x3 47.5kg
1x14 30kg

Tri Ext To Forehead
2x8 32.5kg
2x7 32.5kg

Cable Rows
2x12 92kg
3x10 92kg

Wow I really hope this post can get deleted?

GD spammers. :spam:

IW