ME Bench Day

Hit 3 boards today and finally locked out 112.5kg on the bar, got alot of work in today around 14 reps over 100kg on the bar.Moved to chins next for 5s and finished with tris and bis.Great day, my setup felt on tonight, had my feet back but heels dug in to the ground and felt tighter than ever.Might be onto something with this setup.

ME Bench Day 8/9/10

3 Board
1x3 100kg
1x3 102.5kg
1x2 105kg
1x2 107kg
1x1 112.5kg (PR)
2x2 102.5kg
1x1 105kg Missed 2nd

Chins
4x5 +15kg

SK to Nose
1x8 25kg
1x13+8+5 25kg

Curls
2x10 25kg

DE Squat Day

Squatted vs a blue band again today, used 115kg on the bar or 273lbs in old money. Sets were good, not super fast but strong.I went for 2 singles after at 120kg then 130kg on the bar, both moved well, woulda went up more but was kinda gassed.Moved to SSB GMs next for a few sets,these are not getting any easier then did a few sets of RHs and leg curls.Solid day.

DE Squat Day 10/9/10

Box Squat + Blue Band
1x2 100kg
7x2 115kg
1x1 120kg
1x1 130kg

SSB GMs
3x8,7,6 60kg

RHs
2x15

Leg Curls
3x20



DE Bench day

Hit the bench with paused reps today, did quite a few sets too, trying a higher volume approach to get things moving. I used between 70kg-80kg on the bar for sets of 5, all paused for a second or 2.Moved to Incline DBs next for 1 RP set, then did a bunch of light SUPER strict Rows and Tri pressdowns. Really good day, pausing is………… Different.

DE Bench Day 11/9/10

Bench Paused
1x5 70kg
4x5 75kg
2x5 80kg
1x5 82.5kg

Inc DB
1x15+8+6 RP 20kg

Rows
4x10 40kg

Tri PushDowns
1x15 Orange Band
1x15+7+6 RP Orange Band


ME Squat Day

Pulled sumo today in the suit and was not leaving until I pulled a PR for Wesley. Well I did, I pulled 484lbs straps up, there you go Wes thanks for EVERYTHING. I did 2 sets of Zercher box squats and finished up, got a headache that pretty much lasted the rest of the week.

ME Squat Day 13/9/10

Sumo Deadlift In Suit
Straps Down
1x2 160kg
1x1 180kg
Straps Up
1x1 192.5kg
1x1 200kg
1x1 211kg (PR 484lbs for EX)
2x1 200kg (tasted blood on both these lifts)

Wide Stance Box Zerchers
1x8 70kg
1x10 80kg

ME Bench

Skipped, was sick until Friday.

DE Squat Day

I finished my wave with the blue band this week, I hit 6 sets with 110kg on the barbell then hit up a bunch of accessory work. Abs and shit like that.Good day , still feeling off tho.I can remember when 110kg was my max with the blue band not too long ago! I forgot to mention it was my first day using my brand new Eleiko Comp bar so all weights listed can now have 20kg added to them for total lbs.This bar is awesome deep knurling and under load and band tension it didn’t bend at all.Gold!

DE Squat Day 17/9/10

Box Squat + Blue Band
1x2 90kg
1x2 100kg
6x2 110kg
1x1 120kg

Supp Work, I forget!!!!




DE Bench Day

Last week of paused work for this wave, I used around 200lbs for sets of 5, setup is feeling better although I could probably time my leg drive better, still it feels better tho.I moved to barbell rows super strict next, I seem to get more out of these with girl weights and lotsa reps. Finished with weighted CG pushups. Still feeling sluggish from being sick, so no more was done.

DE Bench Day 18/9/10

Bench Paused
1x5 60kg
5x5 70kg
1x2 75kg Gassed

Bent Rows
4x12?

CG Pushups
+10kg 1 set rest paused for 20-30 reps



ME Squat Day

Hit up GMs today for ME, its been a while since I did regular GMs, worked up to a pretty big PR of 308lbs for 5.Decided to go back down for 1 more set of 5. I’ll hit the max triple next time I do GMs. Moved to speed pulls after with 2 orange bands, did about 12 sets here and then hit abs. Also did a lot of hypers as warm-ups. Remember all sets listed add 20kg bar to total.

ME Squat Day 20/9/10

GM Wide
1x3 90kg
1x3 100kg
1x3 110kg
1x5 120kg (PR 308lbs for EX)
1x5 110kg

Shhhhhpppppeeeed Pullz Sumo
1x1 100kg
12x1 110kg Last 3 conv

Flags
1x8+ 5kg
1x8 +10kg
1x15 BW

Good day, I will ramp those pulls up over 3 weeks for sets then go back to straight weight after that.I may add more band tension there on the last week too.

ME Bench Day

Real stinker today, could not get going on the bench 2 plates felt like 10 plates, ended up with a pitiful 3 board with 110kg for a couple weak sets. Moved to accessory work which was great I did heavy chins some tris and curls too. Next week I will throw in some heavy shoulder work instead of a bench variant, and hit the chins real hard. I need to work shoulders more.

ME Bench Day 22/9/10

3 Board
1x3 70kg
1x3 80kg
1x3,2,1 90kg (WTF I wanted sets of 4-5!)

Chins
4x5 + 16.25kg

Nosebreakers
1x 14+7+6 RP 27.5kg

Curls
?


There all up to date, sorry for the slow posting guys

DE Squat day

Hit up the SSB to start this next wave off, did about 10 sets, this damn bar is a bitch (I know I say that everytime) used around 225-245lbs plus a blue band for sets.Then hit up Bulgarian split squats and then abs , damn good day squats were tough but strong.

DE Squat Day 24/9/10

SSB Box Squat + Blue Band
3x2 80kg
3x2 85kg
4x2 90kg

Bulgarian Split Squat
1x10 10kg
2x8, 6 20kg

WOD
3x15 Kneeling
2x8 Standing To Wall

RHs
???

I need to get those split squats back up again, wont take long to beat my old PRs tho. Once balance returns I should be able to pummel that record!

DE Bench Day

Well, RE Bench day for Mikey! I did triples today with about 205ish I think. Did 8 sets then hit up rows and some extra tris and pushups. Damn good day, I’ll be sticking to paused benching I think, I tend to have better control and get loose easy TnG. Looks like ME day will be heavy shoulder day and DE day will become bench day.I will see how this goes.

DE Bench Day 25/9/10

Bench
8x3 75kg

Rows
6 sets I forget

CG Pushups
+14kg 18+7+5 RP

Tris
3 sets

ME Squat Day

I did SSB pin squats for ME today. Umm wow humbling to say the least.I ended up with a womanly 270ish for a single. **** me this bar is tough. Pulled vs 2 orange bands next did 10 singles with 3 plates. Hit heavy abs and GHRs to finish. Good day, the bar has been set for SSB pin squats, time to destroy that record next round.

ME Squat Day 27/9/10

SSB Pin Squat
1x1 80kg
1x1 90kg
1x2 95kg
1x1 100kg
1xM 105kg (WOMAN!!)

Sumo + 2 Orange Bands
10x1 120kg

GHRs
BW 2x20

RC Situps
1x8 +10kg
2x8 +15kg

ME Bench Day

Man I am embarressed to post this but here goes. I did MPs for ME today, hit a whopping 125ish lbs, **** me I think I found a weak link here LOL.I will work the shit outta my shoulders from now on.I'll probably stick to some sort of singles progression with back off sets for volume. Did chins next, these were awesome more weight than last week same reps.Did tris next and some curls.Good day, wish I was a strong presser tho!

ME Bench Day 29/9/10

Military Press (Strict)
1x1 30kg
1x1 35kg
1xM 40kg
3x1 35kg
1x8 20kg

Chins
4x5 +17.5kg

Nosecrushers
1x12+6+5 28.5kg RP

Curls
2 sets?

DE Squat Day

Tore it up today, squats were on point, stance was out wiiiideee, felt very strong.Used the SSB for doubles then worked up singles to 110kg on the bar.Strong lift although I tend to lose my upper back arch with this bar if I am not conscious of it. Moved to bulgarains next then hit WOD, good day.

DE Squat Day 1/10/10

SSB Box Squat + Blue Bands
1x2 80kg
6x2 90kg
1x1 100kg
1x1 105kg (PR)
1x1 110kg (PR)

Bulgarian Split Squats
2x8,10 20kg ea

WOD
1x10 Kneeling
2x10,8 Standing To Wall

Done

DE Bench day

Decided to work up today to see where this paused thing is going.I managed to hit 115kg total bar weight, which is 253 lbs.Not too bad considering its only about 10lbs off my old TnG record.I was probably good for a little more with a lift off as I hit that weight for 2 singles and shitgrooved the first attempt.I gotta push that bar back on time dammit.I did a RP rep set after and then did shitloads of rowing and some extra tris.Good day, the pausing stays.

DE Bench Day 2/10/10

Paused Bench

1x1 80kg
1x1 90kg
1x1 95kg
1x1 90kg
1x1 95kg
2x1 90kg
1x15+6+8 RP 50kg

BB Rows (super strict)
3x7 40kg

Krocs
1x30 30kg

Tate Press
2x15,8 15kg no rest

ME Squat Day

Suited up today and pulled sumo, couldn’t get a groove going today, felt I should have been much stronger.It was an early morning workout tho and I felt a bit tired too. Plan was to pull doubles and I wanted 210kg for a dub but no dice the single was tough as hell.I did hit 204kg for 2 which is a PR but felt like 200 should be mine!! Did a shitload of RDLs next and then some light step ups. Glutes and hams will come up I will make sure of it!!

ME Squat Day 4/10/10

Sumo In Suit

1x2 160kg
Straps Up
1x2 180kg
1x2 195kg (PR)
1x1 200kg
1x1 190kg (missed 2nd)

RDLs
4x10 Up To 120kg ( I will do this for 20 soon)

Step Ups
?