ME Squat Day

Sicc day again, I pulled in the suit and hit 205kg then 207.5kg + bar.I think that last pull is 475lbs.Pulled 2 doubles after straps down and then tried to front squat, fuck that its a stupid exercise so I grabbed a heavy dumbell and did goblet squats.Finished with side bends and then Reverse hypers.

ME Squat Day 26/7/10

Sumo + Suit
STRAPS DOWN
1x2 160kg
1x1 180kg
STRAPS UP
1x1 190kg
1x1 205kg (PR)
1x1 207.5kg (PR)
STRAPS DOWN
1x2 180kg
1x2 185kg

Goblet Squat
2x8 40kg

DB Side Bends
2x12 35kg No Rest

Rev Hypers
2x15

Glute feeling better, still aches but it is nothing like it was.I didnt aggrevate it at all pulling.

ME Bench Day

Stayed away from true ME work today, just using a little volume to see how I respond. I definitely put up some good quality reps which can only help in this workout. I am also working my setup a lot so extra sets help. I used 90kg on the bar and di 7 very solid triples, next week will be doubles.I then repped out WG with 55kg and finished with a shitload of paused chins., chest flys with bands and rear delts. Swole up a treat from the RE work!!!!

ME Bench Day 28/7/10

Bench
7x3 90kg

Widish Grip Bench
1x17+8 55kg (30 secs between sets)

Paused HG Chins
8x5 Up to BW+12.5kg

Chest Fly
2x30

Rear Delts
2x12 7.5kg ea

Good day, felt good to get a solid bench workout in.

DE Squat Day

Squatted vs a blue and orange band today again and lowered my box height about an inch.Tough workout considering I had made a pig of myself at lunch with a co-worker about an hour before lifting!! I was tasting that Gyro again after every set and nearly lost my lunch! I def have better workouts on no food. Anywyas my glute was sore as fuck which is weird cos I didnt flare it up deadlifting it just started hurting out of nowhere on Thursday. Tried to do heavy zercher work, got up to about 245 and my bent fucked up bar rolloed out of my hands and I got the most pulsating headache so I shut it down.

DE Squat Day 30/7/10

Box Squat + Blue and Orange Band In Suit
1x2 90kg
2x2 100kg
5x2 105kg

Wide Zerchers to Box
?

So my glute is pissing me off, it flares up at weird times, being in the suit is helping to not make it worse but I am worried about my raw strength also.If I cant do a heavy ass GM soon I might hurt somebody.

DE Bench Day

Started off with speed work against 2 yellow bands, stuck with 1 plate and REALLY worked my setup. I am trying to use some of EXs good advice to others and get my ass just grazing the bench and really work up onto my upperback and traps. Traps hve been sore last 3 workouts so I guess its better! Did some CG 4 boards next, these are a high board but really hit the tris hard, moved to seated MPs next and then more tris and bis.

DE Bench Day 31/7/10

Bench vs 2 yellow Bands
8x3 40kg

CG 4 Board + Yellows
1x3 70kg
3x2 80kg

Seated MPs
1x8 35kg
1x5 40kg

Tris DLs
3x8 35kg
1x17+8+8 RP 22.5kg

BB Curl
1x12+8+5 RP 22.5kg

Yellow Band Pusdowns
2x12

Flags
2x15 +5kg

ME Squat Day

Hit up pin squats today. dayum these are tough, hit a PR of 145kg on the bar tho, fucking max effort tho, wow.Repped 120 on the bar for 8 after which is a rep PR.Pulled sumo raw after for triples then hit up hypers and abs,good day very tiring tho.

ME Squat Day 2/8/10

Pin Squat (concentric bottom position squat)
1x1 120kg
1x1 130kg
1x1 145kg (PR)
1x8 120kg

Sumo Raw + Blue Band
2x3 130kg
2x2 130kg

Hypers
2x20 +25kg

DB Side Bends
2x10 37.5kg

ME Bench Day

Yowsers, still feeling that squat pull day from monday, got some solid lifting in but was feeling it.I did 7 heavy doubles for flat bench, made all my reps but they felt sluggish, then a RE set and finished with buttloads of chins and band pullaparts.My bench has def taken a hit from weightloss.Oh well its the squat and pull that count ;- )

ME Bench Day 4/8/10

Bench
7x2 95kg

Wider Grip
1x12+7 RP 60kg

HG Chins Paused
4x6 +10kg

Band Pullaparts
100 reps yellow Band

Solid day, just feelin it a bit.

De Squat Day

Last week of this blue and orange phase, went for more volume this week.Did 10 sets with 100kg + bands (109kg for ex!) then another doble ant 110kg and 115kg.Solid day gettin more used to the suit.Finished with hypers pullthrus and abs.Gassed.

DE Squat Day 6/8/10

Box Squat In 38 Centurian + Blue and Orange Band
10x2 100kg
1x2 110kg
1x2 115kg

Hypers
2x15 +30kg

Pullthrus
2x12 132kg

Rev Crunches
2x10 +11kg

DE Bench Day

Floor pressed today, everything hurt so I quit it. Shoulders wrists and elbows felt banged up, I think I might need an easy week this week I have been blasting away for a while now. Not sure how I’ll do it but I will see how things go. I farted around with some pressdowns and tried a new JM press movement to see if it wrecked my elbows as much as normal ones do. It was fine which is good news.

DE Bench Day 7/8/10

CG Floor Press
1x1 90kg
1x1 100kg
Quit

2 x Yellow Band Pushdowns
3x10

JM Press
3-5 Sets?