ME Bench Day

Been sick for 2 days and haven’t eaten a thing, feeling better tho so I pressed today. Went well I missed a PR at 61kg but hit a nice volume PR. I did a bunch of rowing next and then some tricep work, pretty good day, I worked out that JMs to a 3 board don’t destroy my elbows but still gets me a tonne of tricep work. Very cool.

ME Bench Day 21/10/10

Military Press

1x2 50kg
1xM 61kg
5x3 50kg

Rows
Lots os Sets up to 2x6 70kg?

Nosecrushers
1x 12+6+5 RP 31kg

JMs
2x12 50kg

DE Squat Day

Thought it was gonna be a great day today, warmups were on point squats were feeling fantastic, sitting back perfectly, tight arch, stance way out wide, anyways got to about 117kg and wanted to hit about 5-8 sets with it, trouble is with the blue and the orange bands on the bar I really struggle to rack the bar, there is that mush tension on the bar so I had to dump it in the lower pins.On top if it all the set was SLOW so I Said fuck this noone was home and I couldn’t get a hand racking so I cut the squats there and got after some ssb GMs.Did a bunch of split squats to finish and heavy reverse crunches.I need to hit more volume with this much band tension, in future I'll start my wave with about 2 plates or so and do 10 sets and wave up from there.

DE Squat Day 22/10/10

Box Squat + Blue and Orange Bands

6x2 Up to 117.5kg

SSB GMs
2x10,8 65kg

Split Squats DB
1x8 30kg ea
2x7 40kg ea

Reverse Crunches

2x12 +12.5kg

Bench Day

3rd week of the bench program I am running, had a pretty good day, the weights are still a little low but the workouts are getting a little tougher. Did a bunch of chins after benching, it always amazes me how bad I am at repping chins, I can do sets of 5 with 20+kg around my waist but I would struggle to hit 10 BW chins, weird. Anyways finished with a bunch of tricep work.Solid day, been eating up a bit more in my refeeds, starting to fill back out and looking a little thicker without the fat gain.Thanks WD!!

Bench Day PPP Week 3 24/10/10

Bench

85 x1
92.5 x5
87.5 x5
85 x5
85 x5

Chins

BWx8
2x7 +10kg
1x6 +10kg
2x5 +15kg

Tates
2x12 17.5kgea

Rolling Tris
2 sets

ME Squat Day

OOOOhhhh those zercher squats, man great movement.I used wide stance box zerchers for ME today, hit a couple PRs, top set of 135kg, I wanted a 2nd rep but the bar tends to slip at these heavier weights so I racked it. I didn’t want to drop the precious Eleiko bar again! and then hit up RDLs for reps.Finished with a load of Rev hypers. Good day.

ME Squat Day 25/10/10

Zercher Box Squat

1x2 110kg
1x2 120kg
1x2 130kg (PR)
1x1 135kg (PR)


RDLs
1x8 122.5kg
1x12 130kg

Rev Hypers
3x20-25

Need to hit abs HARD this week too.

Press Day

Took it easy today, shoulders are a bit banged up, usually an easy week takes care of that, I need em fresh to bench on Saturday. Just concentrated on a bunch of rowing today with tricep work.Did low cable rows and BB rows for back and then heavy extensions and light JMs for tris, this got me quite swole up LOL

Press Day 27/10/10

BB Rows

3x3 75kg
2x10 60kg

NoseCrushers
1x8 32.5kg
1x8+4+3 RP 32.5kg

Low Cable Rows

3x15 83kg

JM Press
2x15 40kg
1x10 40kg

I know its seems weird to do 3x3 on rows but its something Wesley had in one of my routines a while back and it sure helped rep the lighter weights better. The BB rows is weird for me I just cant seem to get a good groove on them. Never have really

DE Squat Day

Still waiting on my new rack to arrive, my old rack is FUCKED, busted a couple welds on a few joints so not really safe to go too nuts with.Squatted with str8 weight today used around 375 I think for sets, hit a few sets of pin GMs next then finished with abs and split squats.Squats were on point today.

DE Squat Day 29/10/10

Box Squat

1x2 150kg
1x2 160kg
6x2 170kg

Pin GMs

1x8 80kg
Add 2 " Defecit
1x8 100kg
1x4 105kg (gassed )

Split Squats
2x15,25 20kg

Rev Crunches
3x10,15,14 +10kg


Solid


Bench Day

4th week of the bench program this week, went well, weights still lightish but we are getting there. Felt solid. Did a bunch of chins to finish with a lot of tricep rep work to follow. Good day felt strong.

Bench Day 30/10/10

85 x2
95 x3
90 x5
85 x5
85 x5

Chins (Clustered)

BW +10kg 3x3 x4 sets 36 reps total 20 secs between clusters

Tates

2x15,12 17.5kgea

Roll Tris

1x8 17.5kgea
1x8 15kgea

ME Squat Day

Pulled sumo in the suit today, wanted to try a few tips from Ex thread.Went well, hit 487lbs for a top single.A true Max effort tho, I would not have made another gram on the bar!! Moved to RDLs next and repped out and then hit up the 1 arm DB swings. I feel confident in the changes I made and will stick with them, 13lbs to go before 500 falls, I have milked the suit for all I will get out of it (which seems like nothing now, I think its stretched cos I dont get that nice POP off the floor anymore, I noticed nothing when I put the straps up). I am thinking of doing more raw conventional work as long as the hammy holds up, and of course Box squats. I would also like to pick up some chains too.

ME Squat Day 1/11/10

Sumo WIDE

1x1 189kg
Straps Up
1x1 204kg
1x1 221.5kg (PR) 487 lbs for EX
1x1 189kg Fell Over LOL wanted 3-5

RDLs
1x8 115kg
1x8 125kg
1x8 135kg

1 Arm DB Swings
2x12 30kg

Solid day, wanted to hit abs tonight too but shit came up so i'll do tommorow


Press Day

Standing presses are now officially out for me, just too much low back weirdness going on so screw it they are now going to be done seated.I did triples again today and then hit up rows, these felt better and I actually made some good rep improvements.Finished with a gang of tricep work, pretty solid day.

Press Day 3/11/10

Military Press

1x3 45kg
2x3 52.5kg

Seated
2x3 52.5kg
1x11 22.5kg

BB Rows Strict

2x5 75kg
1x3 77.5kg
1x20 45kg

EZ Nosecrushers
1x8 25kg
1x8+4+3 33.5kg RP

JM Press
2x10 42.5kg


DE Squat Day

Last squat day in the old rack ; - ( Squatted vs a blue band, shhppeed was awesome, its amazing what a couple weeks of low volume does! Hit 10 sets ant moved to beltless but light SSB GMs and then high rep split squats.Great day spent the night building my new rack she is a sexy bitch, I'll do a quick vid when I am tidy in there .

DE Squat Day 5/11/10

Box Squat Vs Blue Band Paralell Box
1x2 110kg
10x2 125kg

SSB GMs
2x15 60kg

DB Split Squats
2x15 30kg

Might get a vid up of the squats soon too.


Bench Day

Benched in the new rack today, a few things that became evident. The J hooks are WAAAYYY oversized, I had to do a 3 bord press to get the damn bar out, first order of business Monday morning at work is to file those suckas down. I also cant spread my feet out as wide as I hit the side of the rack, no biggie I’ll just bench out of the rack.Anyways did my sets and things are getting a bit tougher now, I am starting to hit numbers closer to my old 5rms. Looking forward to seeing how the rest of this phase goes.Hit up chins next, for clusters which were great and then did some CG pushups to finish with hammer curls.

Bench Day 6/11/10 PPP week 5

87.5kg x2
100kg x3
92.5kg x5
87.5kg x5
87.5kg x5

Chins Clustered 20 secs between Clusters

BW+11.25kg 3x3x3 27 Reps

CG Pushups Feet Elevated

1x19+8+7 RP BW

Curls
?


ME Squat Day

Pulled sumo in the gear again, this time I reversed the centurian.I got a tip from a friend who lifts in the IPF that the centurian makes a great deadlift suit if you wear it backwards, I thought he was shitting me but no it seemed great. Hit 489.5lbs (maybe 490 if you count he collars LOL) PR. That pull took all I had but I noticed a little better pop off the floor th so that was cool.I did conv rack pulls at mid shin with quadded yellow bands next for reps.Wow I forgot how hard bands are to pull against, I will really try to progress these over the next weeks.Finished with step ups I will smash abs and extra hams tommorrow.Good ass day.

ME Squat Day 8/11/10

Sumo In Suit
1x3 169kg
1x1 189kg
Straps Up
1x1 204kg
1x1 222.5kg (PR)
Straps Down
1xM 205kg Gassed

Conv Rack Pull vs Quad Yellows Beltless Pin 1

1x5 90kg
1x4 100kg
1x6 90kg

Step Ups
2x12 20kg ea

I will def do more volume next deadlift day, I wanna really push those band pulls.

10.5lbs to go................................................ .....

Did you forget to update us for 2 months or what?! lol

IW

Sorry dub just been slack!

Press Day

Did the presses seated today, went pretty well. I am still lame but am improving so I’ll take it! Hit up a couple rep PRs then moved to Rows, these are feeling better to me now. Finished with Dips, these are a big no no from now on, shoulders do not likey, then hit JMs to finish.Good day.

Press Day 10/11/10

Seated MP

1x3 50kg
2x3 53.5kg
1x12 42.5kg

BB Rows
3x5 77.5kg
2x12 55kg super strict

Dips

2x12 BW

JMs
2x15,12 42.5kg

Moved my grip ot to the rings for presses, should help the bench a tad more hopefully.

DE Squat Day

First day squatting in the new rack.Its as if this rack was crafted with my exact measurements in mind! I get my feet as far out as possible and it sets me in my perfect stance everytime! used a blue band with between 290-325 in weight for about 10 sets.Hit up GMs next for reps and finished with split squats.Squats were on point tonight felt GREAT.

DE Squat Day 12/11/10

Box Squat + Blues

4x2 130kg
3x2 140kg
1x2 145kg

GMs Wide

1x10 100kg
1x8 122.5kg
1x10 100kg

Split Squats

2x12,15 32.5kg ea