Thx Mate^^


ME Bench Day

Only hit the gym twice this week, been kicking it up at the beach house all week. Kick ass weather and nothing but playing with my kids. Doesnt get much better than that. Anywho I benched and had a bit of a stinker, oh well, first shitty day in a while so that’s cool. Worked up and everything felt heavy and awkward, missed a PR double attempt but only cos I misgrooved it.Oh well. Did a shit tonne of rows and called it a day, just a shitty CNS day maybe.

ME Bench Day 8/1/10

Bench
1x2 90kg
1x1 100kg
1x1 103.5kg missed 2nd
1x2 90kg

Barbell Rows
3x15 40kg


ME Squat Day

Pulled sumo against bands today, those fuckers will kick your ass. I love em. Worked around 135kg + 2 orange bands for doubles. This is a good sign as my previous PR is 140kg with these bands.On my 2nd set I tore a massive callus off my left hand, damn that shit made it awkward to finish pulling but I managed to get it done. Finished the workout with hypers and planks. Very good day.

ME Squat Day 11/1/10

Sumo Deadlift + 2 Orange Bands
2x2 135kg
1x1 137.5kg (very cautious with this cos of hand)
1x2 130kg
1x2 135kg

Hypers
2x8 20kg Barbell on back
2x15 BW+25kg

Bastard Planks
3x50,50,45 secs BW + 20kg

Got vids of the pulls I’ll try put up tonight.

Pulls

Nice Video . I like what your doing with the bands so I'm going to have to give that a shot.

Does it put your balance off at all ?

Balance is fine ALOT.Not a perfect setup but all I got!!

ME Bench Day

Hit the 2 board today, scored me a nice PR for a double. Still not hitting my groove 100% but the strength is there. Moved to some 3 boards for reps to really try fire off them correctly. Finished with banded dumbbell presses and pullovers. I used bands on the presses cos I ran out of 5kg plates that would fit on the bells.If I use 10kg ones the ROM sux.

ME Bench Day 13/1/10

2 Board
1x2 90kg
1x2 100kg
1x2 107.5kg (PR)
1x1 102.5kg missed 2nd (hit pins)

3 Board
1x6 80kg
1x6 85kg

DB Press + Yellow Band
1x13 25kg
1x8 25kg

DB Pullover
3x10 25kg

Squat Day

Real good day today. Worked heavy doubles, technique felt great. I ended up with around 5 doubles well over 300lbs. I went to super wide box squats next, hit 15 reps with about 230ish. I like doing these, as my conditioning gets better I see me destroying these numbers as I run out of breath well before strength taps out. Finished with some reverse crunches. Smoked.

Squat Day 15/1/10

Squat
1x2 120kg
2x2 130kg add wraps
3x2 135kg

Wide Box Squat
1x15 95kg
1x10 95kg

Reverse Crunches
Cant remember!

DE Bench Day

Good day today, benched against 2 yellow bands, speed was pretty good. I ended up around 50-55kg on the bar but felt I needed better speed so I dropped back to 40kg.Worked some DB inclines next then rolling tris. Finished with Barbell rows. Huge pump LOL.

DE Bench Day 16/1/10

Speedy Bench + Yellows
5x3 50kg
3x3 55kg
3x3 40kg

Incline DB
1x8 20kg
2x8 25kg

Rolling Tris
1x8 15kg
2x8 20kg

BB Rows
3x10 50kg

Deadlift Day

Kick ass day today, pulled against one orange band, this week is singles. I hit 5 very nice pulls with 4 plates and the band including a nice PR with 170kg on the bar. I moved to banded GMs next for 2 sets and then planks for 3 sets. Very low volume this week.

Deadlift Day 18/1/10

Sumo+1 Orange Band
1x1 150kg
1x1 160kg
1x1 170kg (PR)
1x1 160kg
1x1 165kg

2 Blue+2 Orange Bands GMs
2x15

Bastard Planks
2x 40 secs 25kg
1x 35 secs 25kg

Fuck yeah.

very nice hopski.

Thx pitski!