Bench Day

Solid day today, forarms are HURTIN tho, the negative of the bench is hell for me so tops sets were a bit tougher than they shoulda been.Did my sets then pulled a bunch of chins, finished with some rev curls and tris.

Bench Day 20/11/10

Bench http://www.youtube.com/v/HNrPCySn7_s?hl=en&fs=1

90kg x1
95kg x1
105kg x1
105kg x1
102.5kg x2
90kg x3

Chins Clustered

3x3x3 BW+13.75kg
Hammer Grip BW 2x7

Tates
2x10 20kgea

Rev Curls
?

Band Pushdowns
?

ME Squat Day

Had my shifts at work rearranged to afternoons this week, it seems to be REALLY affecting me.I am so lethargic in the mornings and cannot seem to wake my CNS. Did pin squats for ME work and managed a measly 280ish? WTF I couldn’t budge 315.I will say I did have the pins a couple inches lower but still I was PISSED! I will smash these next week.After this I still couldn’t wake up so I did 3 sets of hypers and stopped.

ME Squat Day 22/11/10

Low Pin Squat

1x1x 110kg
1x1 120kg
1x 130kg
2xM 140kg

Rev Hypers

3x15-25

Press Day

Didnt press this week, just giving the shoulders a little rest, worked the tris and back hard tho and also the bis, yep gun show at HITs house all measly 15 or 16" of them LOL

Press Day 24/11/10

Krocs
2x 8,12,12 50kg

JM Press
3x5 50kg (strict and no pain kewl!)

Crazy Bell Extensions
2x15 30kg

Curls
2 Sets?




DE Squat Day

Takin er easy all week paid off, felt great this morning and hit up a nice squat workout.Used the SSB (aka demon bar) with a blue and yellow band for sets of a lower box.Moved to paused on the pin GMs with SSB after and then hit 2 sets of UDLs. Good day, I'll try get a vid up.

DE Squat Day 26/11/10

SSB Box Squat + Blue and Yellow Bands

5x2 100kg
5x2 105kg

SSB Pin GM

Alot of sets of 5 Up to 95kgx5

UDLs

2x15 40kg DB

Bench Day

Solid day today, weights took a jump up again but was solid.I think I may stick to doing all of my pressing on one day from here out.I felt much more recovered.I’ll use Wednesdays for my heavy back and tricep day with all the fluff work I can handle!! Hit some seated presses also and some heavy chins, wanted a new 5rm but managed 3 reps instead, not bad tho.Finished with some lighter tricep work.

Bench Day 27/11/10 PPP Week 8

Bench

90kg x1
95kg x1
107.5kg x1
110kg x1
110kg x1
95kg x3

Seated Military
1x6 40kg
2x6 45kg

Chins

Up To BW+25kg x3
Hammer Grip 2x9 BW

Triceps
4 sets

ME Squat Day

Hit up GMs paused to pins today for ME, hit a solid triple with 315 for a PR.Nice, I need to be hitting this heavy back work more, I am still having trouble with my damn glute tho.Would love to hit a few raw waves on squat day but I dont think it would hold up.Moved to pulls next, I alternated with conv and sumo deficit pulls against doubled yellow bands.Conventionals are rough, man I cant believe people actually pull conv over sumo!! finished with GHRs.Damn good day

ME Squat Day 29/11/10

GM To Pins

1x3 120kg
1x3 130kg
1x2,3 140kg(PR)

Conv + Sumo vs Yellows

6x3 110kg

GHRs
BW 2x20,12

DE Squat Day

Tightened up the yellow band from last week,so with the blue combined it made it a bit tougher this week, but I had a great workout. I used 110kg of bar weight and hit my sets as usual, then hit up SSB GMs and finished with DB swings.Solid day!

DE Squat Day 3/12/10

SSB Box Squat + Blue and Yellow Bands

1x2 100kg
7x2 110kg
1x1 120kg

SSB GM to Pins
1x5 80kg
2x6 90kg

DB Swings

2x20 40kg

Bench Day AM

Tough day today, I hit all of the prescribed singles but missed out on the rep work. I managed to press 115kg again but it was tougher than it should have been. It was extremely humid in the gym and I was not in the mood for assistance work so I just rest paused some chins and did a bunch of light floor press paused for 3 secs.

Bench Day AM 4/12/10

Bench Press

90kg x1
102.5kg x1
110kg x1
115 kgx1
95kg x4
95kg x1 (so sweaty I couldn’t stay planted to the bench)

Chins
BWx 10+5+5 RP

3 Secs Paused Floor Press

4x5 70kg


Bench day PM

So I had some real frustrations to take out and the only way to do it other than punching someone was to train. My bench is completely fucked anyways so why not train it again? Floor pressed to a max with no rest between sets then did a shitload of Rows, felt better after.

Bench day PM

Floor Press

1x1 100kg
1xM 110kg
1x1 105kg

Rows
4x12 50kg


ME Squat Day

Pulled conv from a deficit against bands today, these are a tough lift for me, the worst leverages possible. I hit 320ish I think? + Bands then did a few sets of RDLs with the bands on and hit up split squats to finish. Solid day.

ME Squat Day 6/12/10

Def Conv Deadlift + Doubled Yellows

1x1 120kg
1x1130kg
1x1140kg
1x1 145kg

RDLs + Bands
1x8 90kg
2x5 100kg

Split Squats

1x8 30kg ea
2x10 35kg ea

Extra Workout 7/12/10

Flags

2x8 +10kg
2x10 +5kg

RHs
2x25,20

1 Arm Swings

4x12 25kg


ME Bench Day

Back to some westside for a while, I definately need to handle heavy weight to keep the strength up, will use lower volume and deload my bench more frquently than I have been.Looking forward to speed bench again too as I have become quite slow.Anyways used paused pin press at 1 inch above chest for ME work today, ended up hitting a true Max of 115kg paused for 2 secs , nice.I really need to get back my bench strength its starting to really get me down.I should have benched 300 by now.Moved to 1 arm Barbell rows for high reps, some RE DB presses and lots of band pullaparts. my chiro has told me to up the upper back work cos i dont do enough so warmups for lower days will be some sort of row from now on (like I used to do!)

ME Bench Day 8/12/10

Paused Pin Press At 1" Above Chest

1x1 100kg
1x1 110kg
1x1 115kg (damn good strain)
1x1 100kg
3x3 90kg

DB Bench

1x18,12 25kg

1 Arm Rows

3x15 45kg

Pullaparts 60 reps

DE Squat Day

Squatted vs all of my bands today, yikes some serious tension goin on, hit a top single with 130kg + Bands, damn tough , bands kinda threw off the groove a bit but still got some solid work in. Needed to use my hips more on the last sets but oh well.Hit a bunch of Paused GM reps next and some db swings, strong day.

DE Squat Day 10/12/10

Box Squat + Blue Yellow and Orange Bands

1x1 100kg
1x2 110kg
1x1 115kg
1x1 120kg
1x1 125kg
1x1 130kg
1x2 100kg (was gonna hit 3 sets but hip hurt)

Med Stance GMs Paused oN Pins
1x10 100kg
1x10 110kg
1x9 120kg

DB Swings
2x12 45kg


DE Bench Day

First speed day in a hwile, was a little off but speed was ok, I will rotate the use of bands in and out and see how it goes.I wish I had some chains!! Did Floor press paused for 3 secs for me supp work then hit chins and some tris to finish.Good ass day really.

DE Bench Day 11/12/10

Bench Wide and Med Grips

8x3 60kg

Paused Floor Press

1x5 80kg
2x5 85kg

HG Chins

3x5 + 10kg
1x11 BW

JMs
3x10 40kg


ME Squat Day

Hit up the demon bar (SSB) again today for some pin squats, I am def still feeling the effects of that last squat workout cos I was a but sluggish. I still managed a PR tho which is good. I ended up hitting 286lbs.I will get that 300 SSB pin squat. Hit some SL rack pulls next vs quad minis, was not feeling these but got some work in, finished with DB swings.Will hit abs tonight and extra hams low back etc.

ME Squat Day 13/12/10

SSB Pin Squat

1x1 110kg
1x1 120kg
1x1 130kg (PR)
1x3 115kg

Conv Rack Pulls Vs Quad Minis

1x5 90kg
3x5 95kg (tough)

1 Arm DB Swings

2x20 30kg

ME Bench Day

Good day today, I have been spending a lot of time working on my setup lately, I am starting to feel a lot better about benching but I still need to find that setup that gets me leg drive with no low back pain, I feel strong the way I am setting up but it hurts! Anyways I think I tied a PR for a double then threw reverse bands on and did some rep work off a 2 board paused for 3-5 secs, these pauses feel great. Hit up a bunch of rows and some DB benching to finish.

ME Bench Day 15/12/10

Bench

1x1 100kg
1x2 110kg
1xM 120kg (fell forward)

2 Board Rev Orange Bands

2x3 110kg
1x3 115kg

DB Bench

2x20,12 25kgea

1 Arm BB Rows

2x12 50kg

Upper Back shit


DE Squat Day

So I am warming up with my mini band today for squats doing hypers, and the bloody thing snapped, balls cos I needed that for squats so I said screw it I'll deload as I felt like ass anyways and take a new max with straight weight.Ended up with 450 off a parallel box, didnt take any other attempts cos my hips are tore up, best not to miss straight weight either, it fucks with your head. After I just did some abs and banded GMs.Feeling flat but I'll be ready to bench tommorow.

DE Squat Day 17/12/10

Box Squat

Up To 1x1 204.5kg (450lbs PR)

Rev Crunches

1x8 +15kg
1x8 +17.5kg
1x15 BW (No Hands)

Band GMs

2x15 with 2x Blue and 2 x Orange Bands

Good signs..............................

Theres a vid up on youtube of the 450 I cant post from work

DE Bench Day

Did a bunch of sets with 50-62.5kg, I think 10 sets, then hit up paused floor press for 5s, did some RP chins and paused tricep work, adding the pause to extensions BLEW my triceps up beyond belief!! Good day.

DE Bench Day 19/12/10

Bench 2 Grips

10x3 40-62.5kg

Paused Floor Press

1x5 80kg
2x5 90kg

Chins HG

BW 1x11+6+5 RP

Tricep Extensions

1x8 30kg
2x5 32.5kg Paused
1x15 20kg

ME Squat Day

Hit up the demon bar for GMs today! yikes tough exercise, hit about 105kg for a double, missed 3rd rep.Did RDLs next and then Flags and leg curls supersetted with PD abs.Felt STRONG today, deloading volume on DE day really helps alot.

ME Squat Day 20/12/10

SSB GMs

1x3 90kg
1x3 100kg (PR)
1x2 105kg
1x15 80kg

RDLs

Up To 1x 12 115kg

Flags
1x7 +7.5kg
2x8 +10.5kg

Leg Curls and PD abs


ME Bench Day

Hit the paused floor press for ME today, ended up with110kg for a single,then added reverse bands and did up to 130ish I think? Finished with rows and some extra tris, solid day.

ME Bench Day 22/12/10

Paused Floor Press

1x1 100kg
1x1 110kg
1xM 117.5kg
Add Rev Orange Bands
1x3 117.5kg
1x1 130kg
1xM 140kg

1 Arm BB Rows
2x12 35kg
1x15 35kg

Tates
?


DE Squat Day

First day of the blue band wave, went well used 127.5kg for 10 sets + a blue.I went off the parallell box to see how the hips were, they fine so I'll probably drop the box height next week, we shall see.Did a bunch of 1 arm DB swings after and finished with abs I think, LOL I am behind and cannot remember what I did!

DE Squat Day 24/12/10

Box Squat + Blue Band

10x2 127.5kg

1 Arm DB Swings

2x24 35kg

Abs and I forget what else!