DE Squat Day

I love me some squatting, squatted off a box vs a blue band today, I will stick with this band for a wave and just wave the weights up .Ended up hitting 8 sets with between 85-90kg on the bar. Moved to GMs next, these are climbing nicely, did a set of 8 beltless with 2 plates and then went to 90kg and hit 8 again. Finished with Bulgarian split squats and then reverse crunches.

DE Squat Day 12/3/10

Box Squat vs Blue Band

3x2 85kg
5x2 90kg

GMs Squat Stance
1x8 80kg
1x8 90kg

Bulgarian Split Squat
2x8 20kg

Rev Crunches
2x10 +5kg

DE Bench Day

Benched vs two yellows today, speed was good, getting a lot more explosive from this band work.Used 50kg of bar weight for my sets and worked up off a 3 board for reps. Moved to heavy extensions after then rows. Good day.

DE Bench Day 13/3/10

Speedy Bench + 2 Yellows
8x3 50kg

3 Board + Yellows
1x5 70kg
1x5 75kg

EZ Extensions
3x6 40kg

BB Rows
3x15 50kg

ME Squat Day

Pulled against an orange band today,kinda rough day couldn’t get a groove going.Hit a PR of 395 + the band.Was a grinder tho, but that’s fine as I really haven’t done anything that I know really builds my pull for a few weeks, everything has been sorta aimed at my squat lately. Did manual GHRs next, these are ok but doing them with my setup hurts my knees, I need padding I guess. If not I’ll ditch them, split squats and stepups are better exercises anyways. Finished with heavy situps with the plate behind my head.

ME Squat Day 15/3/10

Sumo Deadlift + Orange Band
1x1 160kg
1x1 171kg (PR)
1x1 155kg (smoked wanted a double!)

GHRs
2x8 BW
1x8 BW+1.25kg
1x7 BW+ 2.5kg

Situps Str8 Legs
1x8 +5kg
2x8 +15kg

Blue & 2 Orange Band GM
1x34

ME Bench Day

Benched CG today, felt very strong, got to PR territory and near face dumped it, what a cock smoker.Ended up hitting various singles and doubles some off boards some full rom.Got some quality work in.Hit up some 4 boards for reps then moved to tate presses supersetted with cable rows.

ME Bench Day 17/3/10

CG Bench
2x1 100kg
1xM 108.5kg
2x1 105kg

2 Board
1x1 108.5kg
1x2 100kg

4 Board CG
2x5 80kg

Tates
2x8 20kgea

Cable Rows
3x15,12,10 92kg

DE Squat Day

Had a real good day, squatted against a blue band, felt great, worked up a little at the end.Skipped GMs cos I damn near lost my lunch during box squats.Finished with Bulgarian split squats and damn near lost it again!! Skipped abs, will hit them during bench day.

DE Squat Day 19/3/10

Box Squat + Blue Band
1x2 90kg
6x2 95kg
1x2 100kg
1x2 110kg

DB Bulgarian Split Squat
2x8 20kg
1x20 20kg (regular split squat)

Got a vid comin and will smash abs today.

DE Bench Day

Benched vs 2 yellows again, started off on a 3 board for reps then moved to speed work. Pretty good speed can be mustered after some heavier work to start with. Moved to some tri extensions next and finished with DB floor press and band pullaparts. Good day.

DE Bench Day 20/3/10

3 Board vs 2 Yellow Bands
1x3 80kg
1x3 85kg
1x4 80kg

Speedy bench vs 2 Yellow Bands
2x3 45kg
6x3 50kg

EZ Skullcrushers
3x10,8,8 30kg

DB Floor Press
1x25 20kg

Yellow Band Pullapart
3x20

ME Squat Day

Fucking smashed it today, did pin squats for ME worked up to 141kg on the bar for a double. Nice. Moved to sumo pulls vs an orange band and did a set ever 30secs up to 150kg on the bar.I think I pulled 6 singles at 150kg.Was huffing like a hog at this point. Finished with w8ed situps and homemade reverse hypers.!!

ME Squat Day 22/3/10

Pin Squat
1x1 125kg
1x2 141kg (PR)
1x5 120kg

Sumo vs Orange Band (30 secs between reps)
1x1 130kg
2x1 140kg
6x1 150kg

St8 Leg Situps
1x9 +5kg
1x8 +16.25kg
1x15 +16.25kg

Rev Hypers Yellow band
50 reps

You sir, are my hero!

IW

LOL thanx Dub!!