OK here come the motherload of updates

ME Squat Day

Pulled conventional today, been wanting to see how this lift has been going with all the progress made on GMs etc. Anyways pulled a couple PRs with much better form than I usually exhibit on a conventional deadlift! Moved to zercher split squats next nope these are out, I get the most violent headache after doing them. Finished with orange band Rev hypers for reps. Pretty tired after this, will trash abs today after work.

ME Squat Day 24/5/10

Conv Deadlift
1x1 170kg
1x1 177.5kg (PR Smokeshow)
1x1 180kg (PR Grinder)
1x8 135kg

Zercher Split Squat
2x10,7 70kg

Orange RHs
2x15

Man my conventional is weak, I wonder how my sumo is doing nowdays???................

ME Bench Day

Benched off of pins today, with a full pause on the pins. Wow brutal, first time I have done that in a while. Went very well I hit a nice double and a single, finished with 2 triples and did some very CG benching with the EZ bar, really focused on pushing the bar toward my feet to keep tension on the tris.Finished with 3 sets of rows, back is still wrecked from deadlifts on Monday.

ME Bench Day 26/5/10

Pin Press POR (Approx 2 Board Height)
1x2 100kg
1x2 105kg
1x1 110kg
1xM 112.5kg
2x3 100kg

EZ CG Bench
1x9+5+3 60kg RP

BB Row
3x8 70kg

DE Squat Day

Tore it up today, threw the blue bands on and got to it.Used a different box, thats wider but a half inch higher.I can sit on this box much better, and get my knees well behind my toes, my big booty fits better.Anyways did my sets with 100kg and worked up to a couple PRs. I think I ended around 135kg on the bar or 315ish plus choked blues.That shit was heavy, but not a ME I think I got more.Moved to GMs next and hit a rep PR with 260ish.Finished with heavy flags.Good day, glutes giving me a bit of trouble now tho.

DE Squat Day 28/5/10

Box Squat + Blue Bands
8x2 100kg
1x2 110kg
1x1 120kg
1x1 130kg (PR)
1x1 135kg (PR)

GMs Wide
6 sets up to 1x8 110kg

Flags
2x8 +10kg

DE Bench Day

Went back to bands this week, did around 8 sets POR for speed. Moved to standing MPs next, these are slowly coming back, one thing I know push presses don’t rerally build a strict press at all!! Finished with heavy DC cable rows and some tate presses. Good quick workout.

DE Bench Day 29/5/10

Bench + 2 Yellows
5x5 50kg
3x5 60kg

Military Press
2x7 35kg

DC Cable Row
6 Sets up To 87kg

Tates
1x15+8+7 RP 15kg

ME Squat Day

Pulled sumos stiff legged today, wow these are tough, hit 405 for a single, 415 would not budge, cementing my theory that I am only good for one ME pull after that I'm gassed.Did some regular sumos against 2 orange bands next.I think I did 6 singles with my old PR.Nice.Finished with box pistols and Rev Hypers.Good day.

ME Squat Day 31/5/10

Sumo SLDL
1x1 160kg
1x1 170kg
1x1 175kg
1xM 180kg

Sumo + 2 Orange Bands
6x1 140kg

Box Pistols
3x5

RHs
2x15

Extra Workout

Went back in Monday night and did the following

Hypers 3x15 25kg
Situps (No Support) 3x8-12
Split Squats BW 20,30

Took about 8 mins to do, split squats really helped loosen the sore glute feels great now.

ME Bench Day

Benched off a 2 board today, hit a couple nice PRs, felt very strong today and pushed it quite hard. Damn near doubled 120kg which would have been super tits!! Anyways moved on to some CG EZ bar floor press fro RP, these just trash the tris nicely. Finished with Krocs, hit a rep PR there too.

ME Bench Day 2/6/10

2 Board
1x2 100kg
1x2 106kg (PR)
1x1 110kg (Missed 2nd)
1x4 100kg (PR)
1x3 100kg
1x2 105kg

CG EZ Bar Floor Press
1x11+8+5 RP 60kg

Krocs
1x8 50kg
1x15 55kg

Do you feel that the board pressing helps your overall pressing?

I was just reading through Jim Wendler's 5/3/1 and he says since most raw lifters need work on the bottom of their lift and not the top that board pressing and bands and chains isn't suited to them.

Unless of course you compete with a shirt but I didn't think you did?

Just curious.

IW

Dub

I am crazy weak at lockout, thats where I miss, always.

So boards help me a tonne, but if I sucked off the chest that would be a diff story altogether. I do feel that singles off boards dont help alot, maybe not enough TUT? so i usually do reps of 2+ on all non full ROM movements.Also speed work is imporatant for getting that bar off the chest, maybe thats why I dont have too much trouble off the chest and suck at lockout?

Either way bands are the bomb for your squat, I feel there isnt much better for training the squat, whether you are weak in the bottom (like most raw guys) or at the top.They taech you to really accelerate throughout the lift.

Just my 2c

I like your ideas. They seem to make a lot of sense. It's not just I do this because this dood told me to. lol

Keep up the good work.

IW