Wah! to back strains. I know how you feel. Nice PR though.

IW

Thx Dub

I'll have to review the tape to see if it was shit form that hurt it.I dont think it was tho, I am pretty sure they just didnt like the movement too much.

ME Bench Day

Had a rough day with the ME work today, just couldn’t get my head in the game. Floor pressed with a CG. Plan was to do doubles with 100kg for as many sets as I could, was hoping for 5 sets. Anyway 1st set was a brain fart and I fucked the 2nd rep up, then proceeded to hit 2 very tough doubles, fourth set was a single and I shut it down. Did my RP set to finish which was good, only hit 13 reps but I did jump up 6 lbs instead of 2!! Finished the workout with rows. No extra workout today, cant shake this headache.

ME Bench Day 21/4/10

CG Floor Press
1x1 100kg
2x2 100kg
1x1 100kg

CG Bench
1x7+3+3 RP 77.5kg

Barbell Rows
3x8 60kg

Yellow Band Pullaparts
2x30

DE Squat Day

So my head hurts
low back hurts
glute hurts
Shit week at work (I mean punch stupid people to death kind of shit)
Need to vent some anger sooooo....................

Went at it with no bands for the first time in a long time, ended up hitting 162.5kg off a box!!!! which is a couple lbs over my previous free squat PR with knee wraps etc. Fuck yeah then did 260ishx20 off a paralell box.finished with abs which were trashed and curls.

DE Squat Day 23/4/10

Box Squat
1x1 145kg
1x1 155kg (PR Smoke show)
1x1 162.5kg (Alltime squat PR)
165x M (Got tooo amped up and just got pinned)
1x20 110kg

Str8 Leg Situps
x some

Leg Curls
1x50,30

DB Curl
1x13+4+5 RP

So with taking off the bands felt weird but almost effortless, I know I missed 165 but it didnt really feel heavy if that makes sense.Bands are the shizzznit, will devise another evil little heavy band phase in a few weeks.


Fuck Yeah!

DE Bench Day

Benched vs 2 yellows today. Did my sets at 50kg ballistically, meaning I didn’t touch the chest I fired up as fast as I could about an inch from the chest.Did a small workup after just to feel some weight then moved to DB press RP and tris RP. Finished with clustered HG chins paused at the top and bottom.

DE Bench Day 25/4/10

Bench vs 2 Yellows
8x3 50kg
1x3 60kg
1x2 70kg
1x1 80kg ass came up on 2nd

DB Press
1x8 30kg
1x8+4+3 RP 40kgea

EZ Skullcruser
1x8+4+4 33.5kg
1x16 22.5kg

HG Chins
5x5 30 secs between sets

ME Squat Day 26/4/10

Box Squat Morning
1x1 130kg
1x1 140kg
1x1 145kg
1xM 150kg

Conc GM
1x20 60kg

Conv Deadlift + Blue Band
6x2 130kg

Flags
2x10 +7.5kg

And to think I was going to skip ME work because of Fridays Max squats, I felt great during the workout. I guess its more proof volume has much more of an effect on draining my CNS then intensity work does.

ME Bench Day

Had another stinker of a bench day. I thought I might test my max. Used my new bar which is a little thicker than usual. Maybe that threw me off. Also all of my recent work has been CG so that may have contributed to being out of the groove. Anyways I couldn’t keep tight at all in the upper back so I know that’s needing more attention. Its been 2 months since I last maxed a regular bench and I missed a PR attempt twice. I am stronger on all of my other lifts tho so I know its probably more of an issue with me not benching flat regularly enough. I will be fixing this issue. The lifts I did hit were strong tho with no real sticking point which is good. I will translate this added strength into a bench PR soon.

ME Bench Day 28/4/10

Bench
1x1 100kg
1x1 105kg
2xM 112.5kg

CG
1x8+3+3 RP 77.5kg

BB Row
3x8 60kg,70kg 75kg

Krocs
1x30 40kg ea

Tates
2x15 15kg

I am giving serious consideration to dropping DE day for bench and using it for more of an accessory day for a while. I need to shop around a bit and see how most guys do this. We will see.

DE Squat Day

Went at it with an orange and a yellow band today, choked over about 4 boards. Still wasn’t that much tension but I got a good workout. Did my sets with about 100kg then hit the GMs hard. I haven’t done these in a couple weeks so I was eager to SFW.I hit 2 nice rep PRs with 100kg then 105kg. Finished with curls.

DE Squat Day 30/4/10

Box Squat + Orange & Yellow Bands
1x2 90kg
6x2 100kg
2x2 110kg

GMs Wide
1x10 100kg
1x8 105kg

DB Curls
1x9+5+4 RP 15kg

EXTRA Workout

Went back in later and did planks and leg curls x a bunch, I cant remember how many about 4 sets each I think.Got a bit of a strain in my glute ham tie in that keeps flaring up when I go wide.Gay.

DE Bench Day

Felt great benching today, used an orange and a yellow band for extra tension at the top. This made me really push to the top to be fast cos If I didn’t I slowed down too much. Did my 8 sets then added 5 kg and a 3 board and did a couple fast sets of 5. Moved to DB presses next, not feeling them they are out and DB floor press is in for RP.I started real light and did about 30 reps RP.I cannot believe how much more the floor press smokes all the pressing muscles.Went to skullcrushers next these sucked cos I was gassed.Finished with HG chins paused top and bottom.

DE Bnech Day 1/5/10

Bench vs Orange & Yellow Bnad
8x3 50kg
Add 3 Board 2x5 60kg

DB Floor Press
1x20+7+5 RP 25kg

Skullcrushers
1x9+4+4 RP 33.5kg
HG Chins
1x8+5+4 RP +2.5kg

ME Squat Day

Front squatted today, went well hit a couple PRs. I have way more in me if I could just keep the bar shelved on my shoulders. I guess that’s why front squats are tough. Anyways pulled conv. next for singles (45 sec rest periods) vs a blue and yellow band, then hit abs and some rep RHs. Good day, feelin strong, I felt like I could have pulled deadlifts for hours on end.

ME Squat Day

Front Box Squat
1x1 100kg
1x1 110kg (PR)
1x1 115kg (PR)
1xM 120kg
1x1 110kg
1xM 115kg (Bar slipped)

Conv Deadlift +Blue and Yellow Band
1x1 130kg
7x1 140kg (30 sec rest)

Flags
2x8,7 +8.75kg

RHs
2x20