ME Bench Day

Kicked ass today, hit a PR on CG bench and just missed a 2nd PR.Hit alot of good work up on my push presses too, finished with tris and dumbell rows.Awesome day everything was up.

ME Bench Day 23/9/09

CG Bench
1x1 100kg
1x1 107.5kg
1xM 111kg

Push Press
3x3 51kg
1x12+6 RP 35kg

Dumbell Skullcrusher
3x8 10kg clustered with 20sec rest
3x7,6,4 12.5kg clustered with 20sec rest

Dumbell Rows
1x6 40kg
1x6 50kg
1x6 55kg
1x20 35kg

So I have pretty much maxed my spinlock dumbells out for dumbell rows.To go up in weight more I'll have to use bigger plates which will cut my ROM, so I guess I'll just keep adding sets and reps before I go heavier for now at least.Not a horrible problem to have, I guess.

you could put some heavy rope around the handle of the db....and pull from that if it gives you enough ROM...or chain....or....something. you're bound to have something in that garage of yours :)

I found 2 more 20lb plates so I'm good for a while!!

DE Squat Day

Hit the blue bands today.Kicked some ass too, I forgot how much I love box squatting, it been a while.Did my speed sets and then worked up just a little for some heavier doubles, these were not ME just a little heavier.Did dragon flags after and then hypers.Good session, speed was not where I want it but this can be remedied!

DE Squat Day 27/9/09

Box Squat + Blue Bands
6x2 75kg
1x2 85kg
2x2 95kg

Dragon Flags
BW 3x8

Hypers
BW +20kg 4x10

DE Bench Day

Lockouts were first up as usual today, I think my lockout is finally coming along, I doubled 110kg on the bar today which is a big deal for me!! got some real quality work in off the 3 board then went to speedy bench with the orange band.These were cool and finshed with tris and pullups for the lats.Great day very solid workout.

DE Bench Day 26/9/09

3 Board Bench Med grip
1x2 90kg
1x2 100kg
1x2 110kg
1x2 105kg
2 Board
1x1 110kg

Speedy Bench vs 1 Orange
8x3 50kg

Banded Tri Pushdowns
4x10 Orange + Yellow

Rack Pullups
3x8 BW + 10kg

Got vids I might post em if I get time.

post 'em biyatch.

Cool

Will upload them when I get home

Here you go Pitski

nice grinders :) good thing you had a spot :)

For sure that double with 110kg took an hour to lock out!