nice pr.....maybe you should try overhead shrugs instead :)

Good idea^^^

ME Squat Day
Dissappointing day today, went with box squats again, I planned some heavy doubles but when working up everything felt light so I said fuck it and stuck to singles.Ended up missing 151kg twice, gay I should never have tried it again tho, I was spent.Did my supp work after and called it a day.

ME Squat Day 28/12/09
Box Squat
1x1 130kg
1x1 140kg
1xM 151kg
1x1 130kg
1x1140kg
1xM 151kg again with wraps

WOD Knees elevated
5 sets BW 8-12 reps

Super Wide Goblet Squat
2x15 30kg

ME Bench Day

Floor pressed today, kicked ass. Hit a double PR with my normal grip. My groove is way better on floor presses. Finished with wide banded pushups and then hella chins at BW. Fucking great workout.

ME Bench Day 30/12/09

Floor Press POR
1x2 90kg
1x2 101kg
1x2 103.5kg

Wide Pushups with Orange Band
3x10-15

Chins
55 reps at BW

DE Squat Day

Pulled sumo for reps today.I haven’t repped deadlifts in years. Not a huge fan, I might do defecit pulls next time. I used 2 orange bands, man these are tough. Finished with pullthrus and heavy band pulldown abs.

Sumo + 2x Orange Band
3x3 120kg
1x3 130kg
2x2 130kg

Pullthrus
1x10 92kg
1x10 132kg
1x10 142kg
1x10 147kg

Orange Band Pulldown Abs
2x12
Add Yellow Band
2x10

Nice work. Happy New Year. :)

Thx Widdoes! long time no see.

Happy new year mate!!

DE Bench Day

Hit the bands today for the 1st time in yonks. Did my speed sets and worked up a little, not ME work but a bit heavier. Moved to presses next, these were tough after banded benching. Finished with tris and some band pullaparts. Good day.

DE Bench Day 2/1/10

Speedy Bench + Doubled Yellows
7x3 55kg
1x3 65kg
2x2 75kg

Push Press
2x8 40kg
1x7 40kg

Rolling Tris
2x8 16kg
2x8 17.5kg

Band Pullaparts Yellow
3x20

Good work! :WEIGHT~13:

ME Squat Day

Free squatted today, I will keep with free squats again and maybe just use the box for a depth guide. Wrapped my knees cos the left one hates free squats at the moment. I did a shit tonne of reps warming up, really trying to find a solid technique.Ended up doing sets of 3s and 2s before some singles.Ended up with 10 or so nice reps.Then came my first ever widowmaker.I did it super wide stance to a parallel box, sitting WAY back westside style.I have never had more DOMS in my glutes and hams before.I will train my squat like this for a bit and see where it takes me.I may throw the briefs on some weeks if the hips need a break.Finished with some dragon flags.Great session.

ME Squat Day 6/1/10

Free Squat with wraps
1x3 120kg
1x2 125kg
1x2 130kg
1x2 135kg
1x1 140kg Smoke
1x1 145kg high, dammit what a dick toucher.

Wide Box Squat
1x19 80kg easy just ran out of breath

Dragon Flags
3x7 BW+5kg

Good stuff as always !