ME Bench Day

Bah tried to double something heavy today, woulda smoked it too but I ended up pushing back and flaring too late.Just couldnt lock the elbows, got a kick ass strain at it tho.Did a couple singles off a 2 board just to correct my groove after then Did my push presses next.Gained on these again too.Finished with tris and dumbell rows for lats.Tough day.

ME Bench Day 16/9/09

Bench
1x1 97.5kg
1x1 103.5kg (Missed 2nd)

Add 2 Board
2x1 105kg

Push Press
2x3 51kg
1x1 57.5kg
1x13+5 RP 35kg

Dumbell Tri Ext
2x7,6,5 16kgea
1x1 10kg

DB Rows
1x8 40kg
2x8 45kg

when you say strain........just pushed hard...or injured? :)

solid workout tho.

Pushed hard, tried and tried just couldnt lock the elbows.I pushed in too straight of a line and left flaring my elbows too late and had lost all speed off the chest.

Squat Day

Went pretty well today, was def getting better depth on my free squats, moved my stance in about another inch I guess.Was pretty tiredafter 3 or 4 heavy singles.Did some hypers and weighted situps to finish.

Squat Day 18/9/09

Squat
1x1 120kg
1x1 130kg
3x1 140kg

Hypers
4x9 BW+20kg

Situps
3x8 BW+35kg

Vids

DE Bench Day

Finally had a kick ass workout this week LOL been hella stressfull week and the weekend was the same.Anyways I have hurt my right hip, feels like hip flexor but I have no idea what i am talking about, been doing alot of rolling for it and it feels a tonne better today.SOOO instead of flat work today I went with Floor pressing for all my bench work, this worked a treat no stress on the hip and a tonne of good work for my bench.I did 3 boards first and then went with a band around my back for speed work.This was great and then for assistence I did banded tri pushdowns and rack Pullups with a static hold at the top of each rep.Awesome day.

DE Bench Day 19/9/09

Floor Press With 3 Board
1x3 80kg
1x3 90kg
1x2 100kg
3x2 105kg
1x1 110kg (Missed 2nd Got too cocky!!)

Speedy Floor Press +1 Yellow Band
3x3 50kg
Speedy Floor Press +1 Orange Band
3x3 50kg All Fast

Yellow & Orange Banded Pushdowns
4x8

Rack Pullups
4x6-8 BW+10kg

Vidz

My hips killed me when I was learning to squat and as I widened my stance a little. My brother had big issues with his hips when he started squatting deep also. Have you been doing anything to specifically strengthen your hips?

Nothing specific, I usually only did DE work with a wide stance I havent done DE work in favour of heavier work for a long time.Might be a good idea to start speed work again after a bit of rest.

ME Squat Day

Tried out concentric GMs today,wow if there is a harder exercise known to man I am yet to find it.Very awkward with the straight bar, I'd love a ssb for these.Anyways worked up and hit 110kg but it looked like a half squat/GM so I went back down to 80kg and hit a very solid triple with a close stance.Did deadlifts next with 2 orange bands, these were great, I didnt max out but hit 3 solid singles with 300+the bands finished with bastard planks and ham curls.Good day lots of quality work.

ME Squat Day 21/9/09

Concentric GMs Squat Stance
1x2 90kg
1x2 100kg
1x1 110kg
Close Stance
1x3 80kg

Conv Deadlifts +2 Orange Bands
2x1 110kg
1x1 120kg
3x1 130kg

Bastard Planks
BW + 20kg 2x35secs
BW + 20kg 2x30secs

Yellow Band Ham Curls
2x 20, 17