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DE Squat Day

SFW today, I have taken a little time off of late and it paid off today, felt very strong.Used a blue band and did sets between 250 and 265.Speed and technique were on point.Finished with low zercher boxsquats then leg curls.Will smash abs today.

DE Squat Day 2/7/10

Box Squat + Blues
1x2 100kg
4x2 105kg
3x2 110kg

Low Zercher Box Squats
1x12+6 80kg

Leg Curls
2x50, 25

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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do you think the shirt will help your raw bench?

Maybe, who knows, I am weak in the same area (at top) as a shitred bencher so it may not do anything LOL

DE Bench Day

Is now officially lockout day/Tricep day.I used a 3 board for heavy doubles today, with a medium grip.Hit 105kg for my top set but couldnt do it a second time.Moved my grip out and did 5s with 2 plates for speed off the 3 board, I really need to fire those bows out at the right time.Moved to heavy extensions and then rows.I did ohter shit but I am a week behind so fuck it.

DE Bench Day 3/7/10

3 Board MG
1x2 100kg
1x2 105kg
1x1 105kg
2x2 100kg

POR
4x5 80kg

Extensions
2x7 25kg
1x5 30kg

Barbell Rows
3x10 60kg

CG Pushups
?

ME Squat Day

Pulled sumo today, had a shitty day, CNS was still in bed I think cos I trained hella early.Managed to pull 180kg which should not have felt that heavy.Missed 193.5kg again.Cunt! Moved to heavy ass abs next and hit side bends after.Finished with leg curls.

ME Squat Day 5/7/10

Sumo Deadlift
1x1 170kg
1x1 180kg
1xM 193.5kg (missed by 1 inch)
2x1 160kg
1x1 170kg

Flags
2x15 +6.25kg

DB Side Bends
2x12 20kg no rest

Leg Curls

Pissed about that pull, I will get it next time

ME Bench Day

Tried to shirt up again today, still couldnt seat it quite right.Anyways I was touching with about 220lbs but cos the shirt wasnt right I was dumping the bar forward too much.This made 220 harder than raw cos I can rep that weight LOL.Took shirt off and did a single with 105kg then missed 112.5 which would be a PR.I was feeling very strong, I regret adding the shirt now! Finished with heavy chins then some behind the neck press for reps.

ME Bench Day 6/7/10

Bench
1x1 90kg
Add Shirt F6
3x1 90kg
1x1 100kg
Raw
1x1 105kg
1xM 112.5kg

Chins
1x5 +10kg
2x5 +15kg
HG 1x8 BW

BHN Press
2x15 20kg

The reason for the lack of accessory work was I was helping my bro lift, he box squatted with a barbell for the 1st time I got him to a 220lb box squat with plenty in the tank.He will be a strong one for sure. Up till now I have had him doing goblet squats wide stance to a box and split squats for reps.

DE Squat Day

Took a few heavy singles with the blue band today, used around 285 + the band.Wanted to take a new max which I probably would have got but didnt have safetys.Did GMs next for reps then planks.Good day but tired from the squats so GMs suffered.Glute is very sore.Fuck!

DE Squat Day 9/7/10

Box Squat + Blues
3x2 90kg,100kg,110kg
4x1 120kg

GMs

1x6 90kg
1x10 100kg
1x5 115kg
1x35 40kg

Planks
?

RHs
Doubled Orange
2x10

DE Bench Day

Did CG 3 board again this week for doubles, went better hit 102.5kg for 2x2 then got squashed on a 2nd rep with 105kg.Did some reps with 90kg after and smoked tris next with extensions.Finished with some laterals.
DE Bench Day 10/7/10


3 Board CG
1x3 100kg
2x2 102.5kg
1x1 105kg
5x4 90kg

Str8 Bar Extensions
2x10 27kg

DB Ext
2x12 20kg

Laterals
Who cares

ME Squat Day

Ass is fucking sore, feels like an ache, there I said it I have ass ache LOL so I could be a fag and not lift or I could gear whore up and use the suit.I used the suit and redeemed last weeks deadlift miss of 193.5kg.The suit really helped my glute and felt great to pull in.I fucking loved it.I didnt notice much help from the suit straps down but with em up I got a nice little pop off the floor with the weight.Missed 460lbs straps up but I know I can get it without all the reps etc before hand.Awesome will see how glute is Friday and go from there , it already feels better so i know I didnt do anything to make it worse.

ME Squat Day 12/7/10

Sumo Deadlift in 38 Centurian
Straps Down
1x1 180kg
1x1 193.5kg (PR)
1xM 195kg
Straps Up
1x5 160kg
1x3 170kg
1x2 180kg
1x1 190kg
1xM 200kg

Pull Thru
4x10-12 Up to 132kg

Situp str8 Legs
1x12 +10kg
1x12 +15kg
1x6 +15kg then 8 with w8 on chest

DB Side Bends
3x12 30kg no rest

RHs
40-50 reps

ME Bench Day

Benching is gay, and I suck at it! Worked up to 106kg and it felt heavy so I added reversed orange bands hit a record of 285lbs I think and missed 290ish, I know why it felt heavy tho, I was not tucking my arms hard and just had no tris involved at the bottom.I dropped down to 220 and did some RP.I tucked hard on these and they flew up. Moved to chins and then some shoulder and more lat work. Pretty swole up at the end and BW is down to under 190 I think, yikes this warrior diet is stripping fat off me like nothing I have ever tried. Wesleys book is the bomb go get it if you haven’t done so yet.

ME Bench Day 14/7/10

Bench Press

1x1 100kg
1x1 106kg
1x1 105kg
Reversed Orange Bands
1x1 110kg
1x1 115kg
1x1 120kg
1xM 125kg
1x9+5+3 RP 90kg

Chins
1x8 +10kg
2x6 +10kg

DB Military
2x8 20kg

Cable Row
1x8 82kg
2x10 67kg (these took a bad hit from chinning!)