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Bench Day

Pretty solid day again today, week 6 of this program and its starting to get a bit tougher but manageable. Bench felt good today, leg drive felt better and my forearm didn’t give me too much grief. Did a bunch of chins after, I love chins for size gains, nothing better, finished with a bunch of triceps and forearm work.Solid day.

Bench Day 13/11/10

Bench Press

87.5kg x1
92.5kg x1
102.5kg x3
95kg x3
90kg x5

Chins Clustered

BW +12.5kg 3x3x3 ‘ sets’
HG 1x8 BW

Tate Press
2x12,15 18.5kgea

Roll Tris
1x10 18.5kg ea
1x15 15kg ea
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ME Squat Day

Pulled conv vs quaded mini bands today, hit 315 bar weight, tough lift but I think I'll keep this for mostly for supp work but still got a good strain against band tension I am not used to.Did a couple rep sets stiff legged after and then hit ssb free squats rawa nd beltless for a few very light sets.Finished up with a bunch of rev hypers, will hit extra hams and alot of abs tonight before refeeding.All work was raw.A belt on the ME pulls tho.

ME Squat Day 15/11/10

Conv Rack Pull vs Quad Minis

1x1 130kg
1x1 140kg
1xM 145kg
1x1 130kg
1x1 135kg
1x8 90kg
1x8 100kg

Close Stance SSB Squat
3x10 70,80,85kg

Rev Hypers
2x15


Extra Workout

GHRs

2x20 BW

Flags

1x8 +5kg
2x8 +7.5kg

Curls

3 sets

I need to get those flags up again, very good ab exercise.

Press Day

Hit up a couple heavy doubles today and finsihed with a rep set, these felt pretty good and my shoulders took a beating.Hit 55kg for 3x2 which is still UBER weak but its progress I'll take.Hit some rows next was not feeling these today and finished with db presses and extensions.Good swole today!

Press Day 17/11/10

Seated Military Press

1x4 50kg
3x2 55kg
1x8 45kg

BB Rows

1x3 70kg
1x3 80kg
1x3 85kg
1x12 60kg

DB Press

1x15 20kgea
1x13 30kgea
1x10 30kgea

Nosecrushers
1x15+6+6 RP 25kg (wanted alot more reps, tris were gassed)

DE Squat Day

Squatted vs the blue band again today, bit of a clusterfuck really but went well in the end! I screwed up and forgot to lower my box from doing stepups during the week! Kept volume low tonight and worked up to about 350lbs + bands for a single, I came up wobbly and couldnt rack the BB (see vid). Did pin GMs next, the squats gassed me cos these were weak, shoulda repped alot more at the weight used.Finished with DB SLDLs.Solid day.

DE Squat Day 19/11/10

Box Squat + Blues

1x2 120kg
1x2 130kg
1x2 140kg
3x2 150kg
1x1 160kg (PR)

Pin GMs
1x5 100kg
1x5 110kg
1x3 110kg (gassed wanted 3-5 x5 at this weight)

DBSLDL

2x10 30kg ea + 2 Blue Bands

Vid?

My bad

Heres another of the new gym for anyone interested

New rack looks really nice. Seems like it has quite a bit of adjustability and very solid. When I buy a house one day (own a condo right now ... arg) I think I'll start building myself a gym.

Are you a machinist by trade?

IW

na dub, I am not good with stuff like that mate!

Ah you just said you took the hooks to work and machined them in your vid ... or so I thought.

IW