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Thanks Dub, I hadnt got around to doing the math yet !!

Cheers

^^^ I feel ya. My groove SUCKS. It changes from week to week. It has gotten a lot better though. Every time I do a set, I set up like I'm getting ready to attempt a PR. I don't know if you do this or not, but it will help.

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I do Ross, if its the empty bar or a PR I try set up the same, I always have to be very conscious of bar path when I bench.Its just a lift that i have to keep practice with or I lose it quickly.

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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DE Squat Day

Badass day today, squatted against bands and pulled too.Hit a nice sumo PR and box squats felt great too.Finished with abs and band GMs.

DE Squat Day 16/10/09

Box Squat + Blues
2x3 60kg
6x3 70kg

Sumos + 2x Orange Bands
1x1 110kg
1x1 120kg
1x1 130kg
1x1 135kg(PR)
1X1 140kg (PR)

Abs+band gms to finish

did you lock out that last one...... ;)

I think it counts.

I watched the vid in slow mo, as I lockout you see my left knee shoot forward, then I try to re lock it and it looks as tho its not locked out the 2 nd time.Not a perfect lift but that weight with that tension has always crushed me at the knee so I'll take it!!

Side note did you see the latest South Park?
LLLLLOOOOOOOOOOOOOOOLLLL!!!!

hahahahha......bottom bitch it was f'ing hilarious.

DE Bench Day

Good day with the bands today, did my spped work in 5s for a change and worked up med grip on a 3 board.Very tough with bands on the bar.Hit 90kg for a single and the 2nd squashed me.Went back to 80kg and did doubles up to 87kg, lots of quality reps in there which is what I need! moved to dumbell presses next for 2 sets then finished with dumbell rows.HHHyyyyooooge pump!!

DE Bench Day 17/10/09

Speedy Bench vs 2 Yellows
3x5 50kg
2x5 55kg fast!

Add 3 Board
1x3 70kg
1x2 80kg
1x1 90kg
1x2 80kg
1x2 85kg
1x2 87.5kg

Dumbell Bench
1x14,8 30kg ea

Dumbell Rows
3x 10 30kg
1x8 30kg