ME Bench Day
Taking an easy(ish) week this week, will probably only lift twice. Anyways benched today with the goal of working on my setup. I suck when things get heavy, I have got some ideas why and will work on them but needless to say bench is the one lift that constantly gives me the shits.I did a couple singles with 100kg and up to 107kg .I came loose on the 107kg and it was harder than it should have been, still that’s 4kg away from my old PR at 7kg less bodyweight so I am somewhat happy about that. Dropped the weight down and repped out for a couple sets, man these rep sets are getting me swole LOL. Finished with cable rows for lats. Solid day, wish I could stay tight on the bench tho! ME Bench Day 10/8/10 Bench 1x1 100kg 1x1 105kg 1x1 107kg 1x15+7+5 RP 60kg DC Cable Rows 4x8 82kg I am pretty sure I will be starting a squat wave with the SSB this week, looks like I’ll have some Olympic plates to work with. Nice!! |
DE Squat Day
I used the SSB for the 1st time today,ummm yeah its probably the most horrible bar in the world to squat with, wow very tough.I used around 200- 230 + a blue band for doubles below paralell.I left the suit on pulled sumo after and the low back pump was horrific (in a good way). Finished up with RHs and some staic ab work with bands.Need to get at my hips with something soon too.hmmmmmmmmmmmm DE Squat Day 12/8/10 SSB + Blue Bands 4x2 70kg 1xM 80kg wtf! 2x2 80kg 3x2 85kg Sumo + 2 Orange Bands 3x1 120kg 3x1 130kg Belt RHs 2x15 Static Abs ? |
ME Squat Day
Enjoyed a nice easy week last week and hit the gym rested up nice.I did box squat mornings from a defecit of about 1.5 inches.Yikes that extra depth was kick ass I hit 135kg for a single then missed 140kg.I removed the defecit and hit 140kg missing 145kg. Not entirely happy with that as my PR is about 150kg on the bar.I will smash that record next time so fuck it. I did GMs off pins next, these were VERY strong kicked my ass good, used about 260ish for sets of 8.Finished with reverse crunches and then tried SSB split squats, these are a keeper I need to really hit the glutes hard and these will do it. ME Squat Day 15/8/10 Low Box Squat Morning 1x1 120kg 1x1 130kg 1x1135kg 1xM 140kg Remove Defecit 1x1 140kg 1xM 145kg GMs To Pins 1x6 100kg 2x8 110kg Rev Crunches 1x8 +10kg 2x8 +15kg SSB Split Squat 5 sets Up To 40kgx8 Solid Day, I destroy that record, still annoying me!! |
ME Bench Day
Hit up 2 boards today, these work just below my sticking point and are just about as hard as full rom for me! Anyways worked up to a grinding single with 110kg on the bar, it was good to know I can still lock out 265lbs, as its been a while! Man I suck. Moved to 3 boards next for reps then some pushdowns and rows to finish. ME Bench Day 18/8/10 2 Board 1x1 100kg 1x1 105kg 1x1 110kg (ass up) 1x1 110kg (clean) 3 Board 2x 8,6 80kg Band Pushdowns 3 sets DC Cable Rows 6 sets ? sigh…. The bench press! |
DE Squat Day
Second week of this wave with the SSB, went really well, I used around 90-95kg on the bar for my sets and finished with 2 sets with 100kg on the bar. Much better than last week!! Went to pull after and just reconfirmed that I am useless after high volume squatting so pulls will go back to Mondays ME day. Did a bunch of ab work after and some Rev hypers to finish. Good day. DE Squat Day 19/8/10 SSB Box Squat + Blue Band 3x2 80kg 3x2 85kg 1x2 90kg 1x2 95kg 2x2,1 100kg Conv Deadlift + 2 Orange and 2 Yellow Bands 2x3 120kg 2x2 120kg (I was aiming for 5x3 with this weight) Hypers abs etc I forget! |
DE Bench Day
Benched vs an orange band today, used around 50kg on the bar for about 9 sets, I used 3 grips mostly closer grips and finished my wide grip sets with a yellow band on there too. Moved to some kroc rows next for sets of 10 and then some pushdowns and some pushups with a CG. My dumbbell collars are fucked so I need to get more, that will give me more to work with on upper days as any type of extension just destroys my elbows at the moment. DE Bench Day 20/8/10 Bench + Orange Band 7x3 50kg Add Yellow Band 2x3 50kg Krocs 3x10 50kg Band Pushdowns 1x12+7+7 RP CG Pushups with Orange Band 1x12+8+8 Need those bells, using bands for accessory stuff is gay. |
ME Squat Day
I did GMs to pins today for ME work, smoked a bunch of PRs. I think the last sets was 300ish for 3 reps, nice!! I tried a few box squat mornings after as I really wanted to see if I could get a PR there too, no dice back and legs were smoked from the GMs oh well.I did 2 reps sets to finish standing on 1.5’ blocks (cos I cant lower the pins) and then did a shitload of split squats.I was gassed and had a headache (seems to happen with split squats a lot) so I cut it there. I will try do heavy abs tonight with some light hams too. Great day. ME Squat Day 23/8/10 GM To Pins 1x2 125kg (PR) 1x3 130kg (PR) 2x5 100kg (standing on plates) Box Squat Mornings 1x1 135kg 2xM 151kg Got her moving but couldn’t push it up. Need abs cos I don’t have that extra 3 ‘ of fat on my waist anymore! SSB Split Squats 6 sets of 8 up to 55kgx10 I will need to do more and more heavy ass ab work, I might throw WOD back in see how the low back holds up. |
Extra Workout
Reverse Crunches 2x8+16kg WOD Kneeling 2x15 Hip Extnsions 3x15 ME Bench Day Benched off of pins at my sticky point today, hit a PR with 11kg on the bar at total of 121kg.Nice finally some numbers coming back. Moved to CG floor press for reps next, did a butload of 5s up to 2 plates.Finished with cable rows and then some extensions to the chin which oddly enough smash the tris and not my elbows. ME Bench Day 25/8/10 Pin Press (approx 2.5 Board Height) 1x1 100kg 1x1 105kg 1x1 111kg (PR) 1xM 112.5kg CG Floor Press 1x5 40,50,60,70,80kg 1x4 80kg Tired!! SK To Chin 1x16+8+5 RP 20kg DC Rows 2x8 82kg 2x8 92kg __________________ |
DE Squat Day
Ditched the SSB today and went no bands, glute feeling a tad sore but physio gave me the green light to train, its def feeling better.Anyways goal was to work up and see how this cycle has been treating me, well from the results I would say its been going well.I hit 182.5kg for a smokeshow PR, then hit 187.5kg on the bar for another, this got weird at lockout but I got it, I think I had more in me.Dropped down to 160kg on the bar for 2 triples and moved to SSB GMs.THIS IS WHAT THIS BAR IS INTENDED FOR!!!!!!!!!!!! Wow this just destroyed my entire core with a womanly 175lbs, a weight I can probably do for 30ish on a reg GM I did 2x8 with, LOL this bar will make you cock strong for sheezey. Finished with roman chair situps, these are a keeper and then GHRs for reps.Fucking ace day. DE Squat Day 27/8/10 Box Squat (loose 38 Centurian) 1x2 140kg 1x1 160kg 1x1 170kg 1x1 182.5kg (PR) 1x1 187.5kg (PR 433lbs) 2x3 160kg SSB GM 2x8,9 60kg Roman Chair Situp (plate behind head) 1x10 +5kg 2x10 +10kg GHRs BW 2x15 Using the SSB for a couple weeks made the weight feel like nothing on my back today, crazy bar I love it. |
How high of a box do you think it was? Very strong squattin' either way. Well done.
... I wish I was cock strong ... lol IW |
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