DE Bench Day

Good workout today, benched vs the orange band, worked around 45-50kg again. Moved to incline DBs next, I am loving dumbbell work ATM. Finished with rolling tricep extensions and barbell rows. Good day.

DE Bench Day

Speedy bench + 1 Orange Band
10x3 45-50kg

Incline DB Press
1x8 20kg
3x 8,7,6 27.5kg

Rolling Tris
1x8 15kg
3x8 18.5kg
1x8 20kg

Barbell Rows
4x10 50kg

Been watching alot of my old squat vids recently, I have become very slow, I am not pushing fast throughout the movement and I am farting around in the hole too much.Desperatley time to make friends with bands again.

the db presses are teh winnars!!!

Deadlift Day

Skipped any real work today, just did a bunch of abs and some GHRs. Will resume Me Bench on Wednesday.

ME Bench Day

GOOD bench day today, worked up to 112.5kg which was a PR.A very smooth clean lift I am very happy with as my last bench PR was the hardest grinding longest lift in history. Missed 115kg cos it got away from me and I belly benched it, just couldn’t get the weight back on to my tris. Next time. Finished with 2 sets of dumbbell press and then 2 sets of pullovers.

ME Bench Day 3/2/10

Bench POR
1x1 90kg
1x1 102.5kg
1x1 112.5kg (PR) 267lbs
1xM 115kg

DB Bench + 1 Yellow Band
2x8 30kg

Pullovers
2x8 35kg

Congrats on the PR

nice work hopsi.

Thx Duders!!

Squat Day

Pretty good day, squatted against the blue band,did about 6 sets for speed no box then moved up a bit here and there for doubles.Did a few sets with 100kg on bar + bands. Moved to split squats next, fuck me I havent done enough heavy split squat or bulgarians in a while mostly light shit for GPP, I am still sore 3 days later.Did some band abs to finish.

Squat Day 5/2/10

Free Squat + Blue Band
6x2 70kg
4x2 100kg

Split Squat
1x8 20kg
1x8 30kg

Pulldown Abs Or+ Yell Band
2x20

Will be hammering the split squats etc for a while, my glutes havent been hit this hard in a while.

DE Bench Day

Pretty good day today, benched against one orange band. Did 6 sets and called it, probs shoulda taken the day off for a full deload last week but I just needed to train, work has been so busy I needed an outlet!! Hit my incline DBs next went a bit heavy and only got 4 reps my last set.Finished with rolling tris and then some high rep rows. Rows suck.

DE Bench Day 6/2/10

Speedy Bench 3 Grips + Orange Band
3x2 50kg
3x2 45kg

InclineDB
1x5 30kg
1x4 30kg

Rolling Tris
1x8 15kg
2x8 20kg

Barbell Rows
2x20 40kg


Deadlift Day

Yeahhh booyyee, pulled a PR of 444lbs last night, not a bad lift at all pretty happy with it. Had a crack at 450 but sunk the hips too deep and fucked myself. Did a few sets of Stiff leg sumos after and then flags for the abs. Finished by loading up every band I have and doing band GMs for reps, Yikes.

Deadlift Day 8/2/10

Sumo Deadlift
1x1 180kg
1x1 192.5kg (PR)
1xM 196kg

Sumo RDL
2x5 120kg too easy
1x5 130kg

Flags
1x8 BW+5kg
2x7 BW+7.5kg yikes heavy

Band GMs with Hella Bands
1x15

Killer Deads !!