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DE Bench Day

Pretty good day today, used 61kg for speed work, was pretty fast with it too. Messed around with a false grip on my CG sets after reading an article by Dave Tate. I think it did hit the tris a little better. Worked up to 101kg for a single with a false grip to see how it felt heavy. It was ok but I don’t think I would make a permanent switch. Did some dumbbell shoulder presses next and moved to HG chins.Finished with extra tri work.

DE Bench Day 5/12/09

Bench 3 Grips
8x3 61kg
1x1 90kg
1x1 101kg

Dumbell Shoulder Press
1x5 25kgea
2x10,8 20kg

HG Chins
1x5 BW+5kg
2x5 BW+10kg

Banded Tris
4x15 Orange Band

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ME Bench Day DELOAD

Fuck I suck at benching, I cannot lower the bar correctly and put in in a good position to press from, I just suck at it LOL, when the weight is heavy I tend to almost let it drift forward to my belly and the bar ends up in font of my elbows.Anyways hit 2 reps with 97.5kg and missed the 3rd.GOT SUPER ANGRY and tried it again, hit all 3 smoked it.I am way stronger than I have shown at benching I just have a shit groove.Did some MPs next to see where I am at.Hit 60kg on the bar for a double.Did a couple tri extensions to finish.

ME Bench Day DELOAD 9/12/09

Bench
1x2 98.5kg
1x3 98.5kg (PR)

Push Press
1x1 50kg
1x2 60kg (PR wanted a single)

EZ Tri Ext
2x8,7 35kg

sir. i am sorry.

You are working to failure on a deload day?

IW

with only five reps on a main exercise....and 3 on an accessory...i wouldn't call that "failure"...since hops normally does alot more.

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Pitski is correct, my deloads are always of higher intensity.I usually only lift 2 days on a deload week.Volume gets cut WAY down this way, and one can actually still put up some good numbers and dissipate fatigue.

I have tried fart arsing around with light weights during deloads but it still usually adds up in volume.And recovery is not as good.

ME Squat Day DELOAD

Well the plan was to free squat today, and just see how I felt. My LH knee started screaming during warm-ups, ouch so I called it quits and pulled conventional. Worked up to 170 on the bar which flew up, went to hit 177.5kg and my knee said nope so I cut er short there. Did some reverse crunches to finish, I think that was it.

ME Squat Day 11/12/09 DELOAD

Conv Deadlift
1x1 160kg
1x1 170kg
1x Ouch Fuck My Knee 177.5kg

Reverse Crunches (Hands behind Head)
2x8 BW + 5kg

any videos of the " 1 x ouch fuck my knee" ?

is the knee a pretty recent thing?

No vids

I used to get trouble with the knee when I used to squat on the smith machine (funny that!!)

Hasnt flared up in ages.No pain the day after, seems fine now.