I should have said "hinder" instead of "hurt". I understand the whole lower back thing. I don't get a big arch either. Those zerchers look good. You inspired me. :) I'm going to do those tomorrow after I back squat. Deadlifts look good. They looked a little slow, but then I looked above & realized you had just done zercher squats, so I'm not going to say shit. :D Keep up the good work!

Good eye on the deadlifts Ross, they were slow, I felt it during the workout.I think it was part being fatigued and part being very conscious of how to pull as my conv pull looks shit at max weights!!!!

Thanks bro

Recovery Workout

Dragged sled in grass for 10 mins with a mere 12kg on it LOL. Did passes backwards and forwards .Havent dragged in a while really felt this in the hip flexors. It was cool tho my wife is now a sled addict and my brother and sister now know the awesomeness that is sled dragging.Fun workout, chased the kids around the park for about an hour after.

ME Bench Day

Had a real good day today, hit CG 2 boards up, my arms are definitely getting stronger, I hit some nice triples, doubles and singles and to finish the workout I hit that pesky 108.5kg that I have been missing the past few times. Did my RP set after which was up in weight and finished with krocs and some rolling tris. I have put on visible muscle size over the past few weeks, it seems rest pause agrees with me at the moment.

ME Bench Day 14/4/10

CG 2 Board
1x3 90kg
1x3 100kg (PR)
1x2 102.5kg (PR)
2x1 107.5kg
1x1 108.5kg FULL ROM (PR)
1x9+3+3 RP 75kg

Kroc Row
2x12 50kg

Rolling Tris
2x15,12 21kg

Went back in a few hours later and did some light laterals and light cable rowing. I’ll try to log my extra workouts more as I quite often do a little more later in the evening.

good stuff matey....nice pr's.

DE Squat Day

Went for it with a blue and yellow band today, went well speed was good and technique was too despite a bit of a strain in the glute ham tie in area. Dit my sets with around 230 bar weight. Moved to some light high rep band work to finish, glute was tender so I took it real easy. These bands are brutal, it always amazes me how fast you can move the bar when it feels that heavy when you use bands.

DE Squat Day 16/4/10

Box Squat + Blue & Yellow Bands
1x2 90kg
6x2 95kg
1x2 100kg

Band Rev Hypers
3x15

Band Leg Curl
2x30

Unsupported Situps superset Bastard Planks
2x15

DE Bench Day

Last week of the orange band wave this week, went pretty well. I used about 60kg in bar weight then a little workup at the end. All for triples. Moved to RP dumbbell press next, then tris and some chins. I fall a little more in love with RP each week, it really is a very fast way to add size.

DE Bench Day

Bench vs Orange Band
8x3 60kg
1x3 70kg
1x3 75kg

DB Press
1x9+4+4 37.5kg

Skullcrusher
1x9+5+4 32.5kg
1x15 25kg

HG Chins
1x9+5+3 BW

Still killin it in here , great stuff !

Thanks ALOT.

ME Squat Day

Pulled conventional from a deficit against a band today, was brutal at lockout. Hit a huge PR of 165kg which is actually better than my old regular PR not from a deficit. Good stuff. I did strain my lower back a little, come to think of it that may be why I gave up pulling from a deficit a long while ago. I may reserve these for assistance work only and do sets of 5+.Did zercher split squats afterwards, these were great, actually easier to concentrate on squatting without the dumbbells hitting my legs like normal. Got a massive headache during the workout so I cut it there and went back in a few hours later and did abs and curls.

ME Squat Day 19/4/10

Conv. Deficit Pulls + Orange Band
1x1 140kg
1x1 160kg
1x1 165kg (PR)
1x4 130kg (Wanted 6-8 LOL Too fatigued)

Zercher Split Squats
1x8 60kg
1x12 70kg
1x5 80kg (I had to see what 2 plates felt like, it was horrible)

Homemade Rev Hypers
2x20 no rest

DB Preacher Curl
1x10+3+3 RP 16kg

Flags
2x12 BW+6.25kg

Back is sore, might have to floor press for bench work this week and hopefully be ready to squat Friday.