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  #1741  
Old 09-16-2009, 02:15 PM
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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
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  #1742  
Old 09-16-2009, 02:50 PM
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when you say strain........just pushed hard...or injured?

solid workout tho.
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  #1743  
Old 09-16-2009, 03:42 PM
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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.
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  #1744  
Old 09-19-2009, 03:40 PM
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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
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  #1745  
Old 09-19-2009, 04:04 PM
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Vids

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  #1746  
Old 09-20-2009, 01:12 PM
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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
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  #1747  
Old 09-20-2009, 01:20 PM
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Vidz

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  #1748  
Old 09-20-2009, 05:03 PM
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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?
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  #1749  
Old 09-20-2009, 06:37 PM
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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.
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  #1750  
Old 09-21-2009, 01:02 PM
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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
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