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how is your hip/glute/groin feeling?

Hip is fine, glute and groin seems to be still a bit achey.Almost like a headache if that makes any sense.It feels better when I keep moving around on it and keep it active.Seems to ache worse when I sit at my desk.

I did about 100 BW squats yesterday afternoon and it feels 100% better than before I did them.

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ME Squat Day

Well the glute and groin held up well, no pain now, seems I strained it or something.I free squatted today, just a belt with a close stance.Went ok but I had no energy during the workout.I have resumed a TCD so maybe having no carbs for the 1st time in a while got to me.Hit a very humbling 300ish, got pretty deep tho so thats cool.Finished with RDLs and planks.I will smash 140kg with a close stance.

ME Squat Day 12/10/09

CS Squat
1x1 120kg
1x1 130kg
1xM 140kg (pissed)

RDLs
3x 12-15 80kg

Planks
3x40-50 secs 20kg-30kg

Vids

So I went back in later that night and did some extra work for abs and also some bulgarians.Just to get some more work in.I was too tired to give it my all after squats!!

Dragon Flags BW 4x8
Bulg Split Squats 3x12 5kg ea

good depth sir.

Thx man they was deep.I think they will help my wider squat a bit too.

Cheers

ME Bench Day

Tough day, ended witha PR but found it hard to really nail my bench form.If I dont really concentrate on lowering the bar I fuck it up every time.Anyways nailed a flat PR of 111kg which brings me to 120kg including bar which has been a goal of mine I really didnt think I would ever hit way back in my old HIT days! so I was darn happy.It was the worlds biggest longest slowest grinder and if I wasnt such a stubborn bastard I would of dumped it.Did some push presses next, these are out next week and will be replaced by uni DB presses or something similiar.Finished with chins all paused in the top, these were awesome back was fried, then clustered skullcrushers.Huge pump by days end.

ME Bench Day 14/10/09

Bench POR
1x1 100kg
1xM 111kg
1x1 111kg (PR)
3x3 80kg Paused

Push Press
3x5,4,4 47.5kg
1x9,5,3 38.5kg RP

Chins Paused
2x5 BW+10kg
2x3 BW+15kg
1x8,5 BW

EZ Bar Skullcrusher
4x6 25kg x2 sets Clustered

120kg ~ 265lb

Congratulations, sir!

iW

So next week I do believe I will try paused benching for ME work, not sure what rep range but I want to concentrate on lowering the bar correctly and getting myself in the strongest possible position to press from.I have benched more weight concentrically off pins so I know my weakness lies in lowering the bar.