DE Bench Day

Benched vs an orange band toady,did a few heavier sets to start then speed work.Hit DB Bench next for Rest pause.Finished with tris and lat work.Rest pausing is the bomb, I love not worrying about how many sets to do, just one set demolish the muscle and let it grow.LOVE it.

DE Bench Day 3/4/10

Bench vs Orange Band
1x3 70kg
2x2 80kg
3x3 50kg
3x3 60kg

DB Bench
1x6 30kg
1x10+4+3 RP 35kg

Skullcrusher
1x8 25kg
1x9+5+4 30kg
1x15 20kg

Cable Row
2x8 72kg
1x19 52kg

ME Squat Day

Pulled sumo, fag just missed a nice PR of 193.5kg at lockout cos my technique was FUCKED! I know what I did wrong. It will be fixed and 450 will be a smokeshow.Did a few sets from a defeict just to get a feel, I'll def use these for ME work coming up, fucking brutal.Finished with bulgarians and aset of split squats for reps.Last but most importantly dragon flags for abs.

ME Squat Day 5/4/10

Sumo Deadlift
1x1 160kg
1x1 180kg
1xM 193.5kg (I got this with better form)
1x1 160kg

Deficit
1x5 120kg
1x1 140kg
1x1 160kg
1xM 170kg (Got this easy when fresh)

Bulgarian Split Squat
1x6 20kg
1x 8 22.5kg

Split Squat
1x15 35kg

Dragon Flags
1x8 +5kg
2x8 +7.5kg

Huge rep PR on splits, a few weeks ago I was struggling with sets accross of 8 with that weight.

ME Bench Day

Good day today, eventually, floor pressed, worked up and missed 110kg. head not in it so I got pissed off went back down and worked up again, smoked 110kg and just missed 112.5kg for a huge PR.DAMN!!! Did some CGs next rest paused and then some Krocs and tris to finish. Good day happy with the workout

ME Bench Day

Floor Press Med Grip
1x2 90kg
1x1 100kg
1xM 110kg
1x1 100kg
1x1 105kg (Moved grip out 1 inch here)
2x1 107.5kg
1x1 110kg
1xM 112.5kg

CG
1x9+4+3 RP 72.5kg

Krocs
1x8 40kg
1x20 50kg

Rolling Tris
2x15,11 21kg

DE Squat Day

Went at it vs the blue and yellow bands today, those fuckers were tight.Relentless is the only way to describe it.Did my sets around 90kg today that was plenty, the bar was bending like a motherfucker!!! Hit a real nice rep PR on GMs next then finished with curls.Wiped.

DE Squat Day 9/4/10

Box Squat + Blue and Yellow
2x2 80kg
6x2 90kg
1x2 95kg

GMs
1x6 80kg
1x12 95kg

Preacher DB Curl
1x11+3+2 RP 16kgea

DE Bench Day

Graet Day today, did a little heavier benching didnt feel like speed work so threw on the orange band and went to work.Worked up to about 220 + the band then did sets with 70kg.Moved to DB bench next RP and then tris also.Finished with a few chins.

DE Bench Day 10/4/10

Bench + Orange
1x1 70kg (grip slipped!)
1x2 80kg
1x1 90kg
6x3 70kg

DB Bench
1x10+4+3 RP 36kg

Skullcrusher
1x8 25kg
1x 10+4+4 RP 31kg
1x17 21kg

Chins
1x5 +10kg
1x5 +15kg

vid

A few things on the bench...try to keep your feet tucked back a little more. It will help immensely with your leg drive which is lacking. It will improve your arch which is pretty flat. Also, I noticed that you're lifting your head. Generally it's a "no no", but that's because most people don't get their head back to the bench in time. I noticed it hurt you some. When you start to press, you want your head pressed back into the bench. Here's a link to my buddy Travis pressing 500 raw. He's gotten some crap from the other guys about lifting his head, but he gets his head back into the bench as soon as he starts to press...so it's generally not an issue for him. You're training is looking good though. :)

Hey Rosco

Thanks for the feedback.

Firstly, tucking my feet furthur back and arching really aggrevates my lower back, I used to do it alot but it got to the point of hindering my lower body workouts so i stopped.My low back rarely fires up now.

Eric has been on me before about lifting my head!!! I always do it feels much more natural to me to lift it, but I will work on pushing it down as I begin the press, I cant view the link at work so I'll do it when I get home.

When you say it hurt me some what do you mean?

Thanks for the critique mate.

ME Squat Day

Did zercher squats today for ME work first time maxing on them hit 120kg + bar for a double.Moved to conventional pulls next for singles finished with curls and abs.Great day was smoked after!

ME Squat Day

Zercher Squat
1x3 100kg
1x3 110kg
1xM 120kg
1x2 120kg

Conv Deadlift
1x2 120kg
5x1 140kg
1x1 150kg

Flags
2x 15,10 BW+5kg

DB Curl
1x8 10kg
1x 12+4+4 RP 13.2kgea

Vidz

Zerchers

Deadlifts
__________________