As pistki said just for some different workload, its something that I have done before but not in a while so mixing it up is good!

ME Bench Day

Benched wide grip today had alot of trouble unracking the bar, hit 90kg and moved my grip back in.Just missed a double with 105kg ugghh been wanting that for a while.Finished with some CG floor presses and cable rows.

ME Bench Day 16/6/10

Wide Grip Bench
1x3 80kg
1x3 90kg
POR
1x1 105kg Missed 2nd

CG EZ Floor Press
2x5 72.5kg
1x20 40kg

Cable Rows
3 workup sets
2x8 92kg
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DE Squat Day

Last week of no bands and I planned on a double then a widowmaker.Things didnt quite go as planned I ended up with a huge PR of 394lbs!! for a single then repped 284 for 20, I did have to rack it for a bout 20 secs after 15 reps to reposition the bar and catch a little wind so I am a pussy! Finished with GHRs and leg curls followed by curls.

DE Squat Day 18/6/10

Box Squat (Parallel)
1x1 140kg
1x1 155kg
1x1 167.5kg (PR)
1x1 170kg (PR)
1x20 120kg

GHRs
2x7 BW

Leg Curls Yellow Band
2x 20,30

DB Curl
1x8+7+5 RP 15kg ea

Fuck Yeah 6lbs to go........................
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DE Bench Day

Benched vs the 2 yellow bands today, kept it nice n fast. Did 4 sets and added a 3 board cos my shoulder was taking a beating. Moved to MPs next then finished with chins. Pretty good day, 2nd day of IAs warrior diet and energy is really good. Better than on a TCD.

DE Bench Day 19/6/10

Bench + 2 Yellow Bands
4x5 50kg

Add 3 Board
1x5 60kg
1x5 70kg
2x5 75kg

Military Press
2x10,8 30kg

Chins
1x5 +10kg
1x5 +15kg
1x4 +20kg

Yellow Band Pullaparts 50 reps

ME Squat Day

I used GMs off pins for ME tonight, a tougher exercise does not exist I am sure of it. Ended up hitting a grueling 3rm with about 285lbs. I tried 290 but only got a single. Tried to do split squats after but it felt like my inner thigh muscle was gonna pop so I quit em, I have strained it before and it fucking hurts!! Finished with flags and then a shitload of rev hypers.
Still a bit sore from Friday.

ME Squat Day 21/6/10

Close Stance GM to pins
1x3 100kg
1x3 110kg
1x3 120kg
1x1 125kg Toasted!
1x5 105kg

Split Squats
1x8 30kg
1x6 40kg

Flags
2x7,6 +11.25kg
1x8 +5kg

Rev Hypers
2x25

ME Bench Day

Worked flat bench today, No PRs but managed a good day anyways.I used RP for a set to finish benching and then moved to lat work and tris.Pretty good energy all workout,had a good time refeeding too.

ME Bench Day 23/6/10

Bench
1x2 90kg
2x1 100kg
1x1 105kg
1x1 107kg
1xM 112.5kg (2 Board)
1x8+4+3 RP 80kg

DC Cable Rows
1x8 72kg
3x12,10,8 82kg

EZ Tri Extensions
2x12,8 30kg
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DE Squat Day

Back to to the bands today, used the blues.I did my worksets with around 100-110kg of bar weight.Glute ham tie in is still hurting....... sigh I am gonna have to taper off a bit if it wont come good.Finished up with abs leg curls an curls.good day

DE Squat Day 25/6/10

Box Squat + Blues
3x2 100kg
3x2 105kg
1x2 110kg
1x1 110kg

DB Curlz
3x8 15kg ea

Orange Band Leg Curl
2x25

Sit Ups
Lots x8

Squats

DE Bench Day

Benched vs a single orange band today, went well used 40-50kg for my sets. Moved to CG EZ floor press next then chins then finished with pushdowns. Pretty good day, the chins had me swole up nicely!

DE Bench Day 26/8/10

Bench vs Orange Band

8x3 40-50kg

Chins

4x5 +10kg

CG EZ Bench
2x8 60kg

Yellow Band Pushdown
2x15

So I pretty much cant do extensions at the moment my elbows throb if I do, I’ll have to rely on CG movements for tris and then pushdowns for a while.I better do some more curls to.

ME Bench Day

Some good news, finally squeezed into my shirt tonight, my brother was around and got it on me in like 5 mins. Anyways I def worked up too heavy before putting the shirt on cos I maxed at about 120kg (very close to a PR) and then shirted up, I only used between 100-110kg off various boards for reps and it was hard.I will need to spend some time learning this thing, but I look forward to the challenge. Having the shirt on really exposed how fucking weak my arms are, I see speed day becoming more of a lockout/tri day for me with speed work as supplemental for less volume. Dicked around afterwards with some incline work but I was gassed so I did a shitload of rows and then worked with my bro on his bench and box squats etc.

ME Bench Day 29/6/10

Bench POR

1x2 90kg
1x1 100kg
1x1 110kg
Add Shirt & 3 Board
1x3 100kg
2 Board
1x2 100kg
2x1 110kg
1xM 120kg
1 Board
1x1 100kg

High Incline Press
2x10 40kg
1x5 50kg

Cable Rows
6x8-12 up to 87kg? lost track


Very excited to get into this shirt every week for at least a month, I’ll see how it effects me recovery wise and like I said DE bench day might take a different turn as well. A change is needed cos my bench is stuck………….. again!