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DE Bench Day
Hit up the orange band today, used about 50kg of weight and did triples for speed.REALLY working on arch and setup, been reading alot of Metal Miltia stuff, looks great. Moved to seated MPs next for girl weights and then hit up extensions rows and hammer curls, pretty swole up at the end. DE Bench Day 26/12/10 Bench + orange Band 9x3 50kg Seated MPs Behind neck 2x8 40kg LOL 1x5 45kg Paused Extensions 3x8 35kg 1x15 Seated cable Rows 3x15 Hammer curls 2x10-12 |
ME Squat Day
HUGE FUCKING DAY TODAY, I pulled my first 500lb deadlift today, suited up and went at sumos, hit an all time PR of 504lbs, I am dumb happy, I put in for strength verified so we will see!!! Hit some heavy pin squats after and a bunch of leg curls, will hit abs and extra leg work tommorrow.Nice. ME Squat Day 27/12/10 Sumo Deadlift 1x1 189kg 1x1 204kg 1x1 224kg (PR) 1x1 229kg (PR 504lbs For Ex) Pin Squats 1x5 120kg 2x6,5 130kg Orange Band Leg Curls 2x40,30 |
Theres a vid on youtube of the 500 pull too!
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ME Bench Day
Benched vs and orange band today, tried doubling it but it was too much tension to hit any sort of weight with, so I backed it off, worked up to 220lbs barweight for a single. Hit up paused pin presses for triples after then worked lats.Solid day. ME Bench Day 28/12/10 Bench + Orange Band 1x1 80kg 1x1 90kg 1x1 95kg 1x1 100kg Paused Pin Press 5x2-3 100kg 1 Arm BB Rows 3x10 Up To 40kg Band Pulldowns 3x15 DE Squat Day Week 2 of the blue band wave, used about 132-137.5kg of bar weight for 10 sets, hit up 2 heavy sets of GMs to finish and then did some banded GMs, its was 43 degrees celcius today, farkin hot fopr sure.Spent the day in the pool and BBQd some wings, good day! DE Squat Day 31/12/10 Box Squat + Blue Bands 5x2 132.5kg 5x2 137.5kg GMs 1x5 110kg 1x7 122.5kg (Good set) 1x4 122.5kg (awful set) 2x Blue 2 x Orange Banded GMs 2x20 DE Bench Day Benched vs doubled orange bands for shits n giggles today, alot of tension right there for me anyways! did around 8 sets.Hit paused extensions after and some rows I think.Solid day. DE Bench Day 2/1/11 Bench Vs Doubled Orange Bands 8x3 Paused Pin Extensions 3x5 45kg 2x15 Rows I forget LOL ME Squat Day Hit up pin squats for ME today, been a long time since I maxed these, hit a PR of 155kg, nice.Did a back off set after and then Hit RDLs and goblet box squats, solid day happy with the PR. ME Squat Day 3/1/11 Pin Squat 1x1 140kg 1x1 150kg 1x1 155kg (PR) 1x5 132.5kg RDLs 1x15 110kg 1x15 120kg Goblet Box Squat 2x15 35kg DB ME Bench Day Tried for a triple on flat bench today,damn near hit it with 105kg, my ass came up last rep tho so its don’t count!, that puts me near a previous PR at 20lbs more bodyweight so that s a good sign. Did some chin after and then some other stuff that I have since forgotten LOL ME Bench Day 5/1/11 Bench 1x3 90kg 1x3 100kg 1x2 105kg Chins 5x5 +5kg 30secs rest DE Squat Day Last week of the blue band wave, Iused 315 off the parallel box for 8 doubles, nice hit up some belt squats after and then DB swings, good solid day, happy with the box squats got some good volume in there. DE Squat Day 7/1/11 Box squat + Blue Band Lots of sets up to 8x2 140kg Belt Squats 2x10-20 Up To 40kg (Meh?) DB Swings 3x15 35kg |
DE Bench Day
Farted around with my setup again today, I know I can get more leg drive than I currently am I just don’t know how to setup to do it correctly! I used girl weights and did a few sets, got pissed off and hit up shoulders triceps and some rows.I have been doing a lot of arm work in my extra sessions and must say I am enjoying the fluff work! DE Bench Day 8/1/11 Bench ? Sets of 3 Seated BHTN Press 2x6 45kg 1x15 Pin extensions 3x8 40kg 1x15 Band Rows 4-5 Sets CG Pushups Feet On Bench 1x18+9+9 RP ME Squat Day Pulled conv from a deficit today, dang this is a long pull for me I hate conv too I just don’t have good build for it give me sumo any day! Anyways I completeley destroyed an old PR and hit 427lbs then threw on reversed orange bbands and hit 450 ish I think, solid lifts I know I can get more next time around tho.After I hit some SSB pin squats for reps and then band GMs.My whole PC was fried.Good day ME Squat Day 10/1/11 Raw Conv Def Deadlift 1x1 174kg 1x1 184kg 1x1 194kg (PR) Add Rev Orange Bands 1x1 199kg 1x1 204kg SSB Pin Squat 1x8 80kg 1x8 90kg 1x8 100kg (Stopped wanted to do 2 more sets but room spinning!) Band GMs 2x22, 20 ME Bench Day Took er easy today, had no time so I skipped warm-ups etc (tut tut!) hit 2 sets to fail of DB presses, then chins followed by bis and tris, all the eating over the break for xmas has done me good, I have put on a fair amount of size of late in my arms and chest etc, who would have thought food was the most powerful anabolic known to man!! ME Bench Day 12/1/11 DB bench 2x 11,9 35kg ea Chins 5x5 +6.25kg (30secs between sets) DB Skullcrusher Paused 2x5,4 17.5kgea 2x 13,9 12.5kg ea Curls 2 sets De Squat Day Demon bar vs a blue today did quite a few sets, squats felt on point today, I lowered my bax back to usual height and ended up with a PR.Moved to DB swings after then hit abs and GHRs to Finish, solid ass day. DE Squat Day 13-1-11 SSB + Blue Band 8x2 110kg 1x1 120kg 1x1 125kg 1x1 132.5kg (PR) DB Swings 2x15 40kg 1x15 30kg GHRs BW 2x15 BW 1x20 Reverse Crunches 3x12,10,9 + 12.5kg DE Bench Day Spoke with Ex over the weekend, what a stand up guy, I am not a paying client but yet he spent 30 mins going over lifts with me and we gonna try a new bench setup to get my legs more involved.Basically moving my feet out front a bit and trying to get my ass off the bench. I deloaded last week so I thought why not work up and see how this feels, the work up went great but as I got sweatier and sweatier it became real hard to not slide off the bench!! I chalked the shit up out of my back and the bench but no dice! I missed 120kg but I am sure with a little practice and refinement I’ll nail it very soon cos the warm-ups moved faster than they have in a long time. I did some tris after then hit bis and rows to finish. DE Bench Day 16/1/11 Bench 1x2 100kg 1x1 110kg 1xM 120kg 2x2 100kg 2x10 70kg JM Press 2x10,7 45kg 1x15 curls 2 Sets Cable Band Rows 3x10-15 __________________ |
ME Squat Day
Hit the GMs today for triples, i PRd at about 315lbs I think, not too shabby.Hit a couple close stance rep sets to finish and moved to rack pulls vs quad bands, I did these conventional at just below knee.Finished with RHs and Leg Curls, good day.Hams/Glutes are fried. ME Squat day 17/1/11 GMs Wide 1x3 110kg 1x3 120kg 1x3 130kg 1x3 142.5kg (PR) Close Stance 1x8 90kg 2x8 100kg Rack Pulls Vs Quad Bands 5x3 90kg RHs 3x25,20,15 Leg Curls 2x40, 25 __________________ Thanks Chairy Extra Workout Hit my abs and legs again today for some blood flow/rep work, was dragging ass all day and this helped a TONNE.Did some pull thrus SS with janda situps and extra pulldown abs superset with BW box squats. Traps delts and upperback are shattered from benching and pulling, tonights ME bench could be rough! LOL Extra Workout 18/1/11 Janda Situps 1x15 +2.5kg 2x12 +5kg P Thrus Blue Band 3x20 PD Abs 80 reps? BW Box Squats HELLA Wide 2x20-30? ME Bench Day Shoulders feel banged up from Sundays benching, so I decided to work em hard! I hit incline bench for a max today, I am still very weak in the shoulders but its getting a tad better, managed a measly 80kg I think in the incline press? But that’s ok I wanted an easier day as Sundays will see a volume increase on bench and lockout type work.Worked tris next then a lot of chins and some laterals to finish. ME Bench Day 19/1/11 Incline Bench Paused 1x1 70kg 1x1 80kg 1x1 85kg 1x1 80kg 1x1 85kg DB Skullcrushers 5x10 Chins BWx 50 Reps 4 Grips Side Laterals 3x12 DE Squat Day Week 2 of this demon bar wave went really well, I used 115kg for 8 sets then hit DB swings and band GMs to finish, it was hot as fuck and I was smoked.Will smash abs sometime. DE Squat Day 21/1/11 SSB Box Squat + Blue Band 8x2 115kg DB Swings 1x15 25kg 2x15 40-41kg 2 Blue 2 Orange 1 yellw Band GM 2x15 vids to come DE Bench Day Straight weight today, gonna wave from 50% to 60% for 3 weeks.And work on boards with a good pause for supp work.I used 3 grips, most sets were done wide as I need to adjust to Johns insistence that I bench pointer on rings! I had 50% moving pretty quick, I need to shoot John another vid so this is a reminder to do so tonight as I moved my feet closer in.This was the first time in months I have benched without low back pain so I better be on a fricken winner here! Did some tris after and some delts to finish with pullaparts. Solid day, bench felt good. DE Bench Day 22/1/11 Bench 3 Grips 10x3 50kg Paused 2 Board 4x5 90kg 1x5 95kg JM Press 3x10,9,8 40kg (30 secs rest) Front delts 2 Sets Pullaparts 3-4 sets? ME Squat Day Hit up SSB GMs to pins today, I don’t do these super deep but wow they smoke the PC.I usually do them deep enough not to lose my arch, which is just a bit above where my torso is parallel. Hit up RDLs after and finished with RHs and Leg Curls, felt very strong today. ME Squat Day 24/1/11 SSB Pin GMs 1x3 90kg 1x1 100kg 1x2 110kg (PR) 1xM 120kg 1x5 100kg RDLs 1x8 130kg 1x10 140kg RHs 2x 30,25 Leg Curls 1x42,25 |
Extra Workout
Hit up janda situps and supersetted em with some band pullthrus to get some blood flow going, I always feel a lot better after doing these workouts, finished with some leg raises.I should of done upper back cos those RDLs always leave me sore as fuck, lots of chins tomorrow. Janda Situps 2x10 +5kg Pull Thrus Blue Band 3x25 Leg Raises 3x12 Strength Verified/Senior Member Join Date: Feb 2007 Location: Australia Posts: 4,068 ME Bench Day Well fuck me I benched a PR today, wow its been a long time between drinks ! Hit 116kg CG and paused on pins.Grinder but the bitch went so fuck it! Did a buttload of chins and extensions to finish up.About damn time! ME Bench Day 26/1/11 CG/Med Grip Paused Pin Press 1x1 100kg 1x1 110kg 1xM 117.5kg (missed by 1 inch) 1x1 110kg 1x1 116kg (PR) Incline DB Extensions 4x10 13.5kg ea Chins 3 Grips BW 10x 6 Upright DB Row 2x10 DE Squat Day Last week of this SSB blue band wave, hit 6 sets with 120kg, I remember missing 100kg with this setup the first time I used the SSB!!! Moved along with DB swings next then leg raises and band GMs to finish.Supp work is going stale will switch it up next week also.Good day, going to see a deadlift only meet tommorrow, looking forward to it. DE Squat Day 28/1/11 SSB Box Squat + Blue Bands 6x2 120kg DB Swings 2x15,13 42.5kg Leg Raises 3x12-15 2 Blue Orange and 1 Yellow Band GMs 2x20,15 Good day, I was rounding off the box, abs and low back need even more work. DE Bench Day Stasyed with straight weight today and used 135 for 10 sets with 3 grips, I have moved my grip out to pointer on the ring again ala Johns suggestions, its gonna take some getting used to.I did some more 2 board work after then hit JMs and 1 arm barbell rows.Good day bench was good. DE Bench Day 29/1/11 Bench 3 Grips 10x3 60kg 2 Board Wide Grip 1x3 90kg 5x3 97.5kg JM Press 2x12 40kg 1x8 45kg 1 Armm Barbell Rows 4x10 30kg (on Bar) |
ME Squat Day
Pulled deficit conv vs doubled minis today, yikes these are extremely tough for me, worked up a bit to 147.5kg for a PR which was good as I felt shit all day as I hadn’t slept a wink the previous night. Moved to close stance anderson squats after for reps, my legs are fricken sore still today. Skipped accessory work as it was 42 degrees celcius today, farrrkkkiiinn hot. ME Squat Day 31/1/11 Conv Def Deadlift vs doubled Minis 1x1 120kg 1x1 135kg 1x1 147.5kg (PR) Remove Belt 2x2 110kg (wanted a few triples but was gassed) Close Stance Anderson Squat 1x8 110kg 1x5 120kg I will be using andersons for ME work very soon, good lift IMO Extra workout Did a light accessory workout today for hammys and abs, threw in some forearms to finish, nothing hard just getting some blood flow. ME Bench Day Hit the floor press today for a single, I think I found an exercise I need to be hitting hard again, my floor press is down about 20lbs still, which I guess is good in one way cos it means my leg drive on bench is better!, had a shitty day and only managed to hit 110kg, def feeling beat up at the moment, work is very stressful right now. Did some extensions to finish then some light shoulders and lats. ME Bench Day 2/2/11 Floor Press Med Grip 1x1 100kg 1xM 113.5kg 1x1 110kg 2x5 90kg Incline DB Ext 4x8 15kgea Band Pulldowns 2x15 DE Squat Day Yikes, squatted vs a purple band today, dang alot of tension goin on there, used 220lbs of bar weight for 6 sets and was SMOKED, did some abs and upperback to finish with some band GMs.Very solid workout but dang that was some band tension I aint used to. DE Squat Day 4/2/11 Box Squat + Purple Band 1x2 90kg 6x2 100kg Leg raises 3x10 +6.25kg 2 Purple and 1 red Band GMs 3x12 Upperback Stuff DE Bench Day Solid ass say today, I hit my speed benches then worked up a little on the 2 board again for doubles, used 105kg for 3 sets then 1 last set with 110kg, very smooth easy press.Grip is all the way out to pointer on the rings now. I did a paused extension/JM press hybrid to pins after for 3 sets, then a lot of chins to finish with some light front delts. Of all things I strained my LH trap doing the front raises, you believe that?!! DE Bench Day 6/1/11 Bench 3 Grips 8x3 45kg 2 Board 3x2 105kg 1x2 110kg Pin Extensions 3x10 40kg Chins 2 Grips 65 reps Front Raises 2x15 __________________ ME Squat Day I did anderson SSB squats today for ME work, Dang these blew up my back, awesome exercise, I hit high 280s for a single I think, did a down set with 220.Faaarrrkkk tough exercise.I hit up quad mini rack pulls next but wasn’t feeling them so I did abs and GHRs .I setup my GHRs a bit different today and whoa they torched the hammys. Good day. ME Squat Day 7/2/11 SSB Anderson Squat 1x1 110kg 1x1 120kg 1x1 131kg 1xM 135kg (Just missed cos my back was fried, next time smoke session) 1x7 100kg Rack Pull vs Quad minis 1x3 90kg 3x3 100kg Janda Situps 1x12 +2.5kg 2x12 +7.5kg GHRs 3x10 BW __________________ ME Bench Day Didn’t feel like maxing out today, just didn’t feel up to it, I went pretty heavy into the 90% range on DE day so I hit up a cluster set on the floor press, I used 220 and did 3 cluster sets of 2 with 25 secs between sets, I then tried to hit 230 for a dub after but missed by an inch on the 2nd rep.Clusters gassed me LOL Hit up some tris after then some light band pullaparts and delt stuff.Pretty swole up by the end, I am noticing some great recomp effects lately diet has been spot on cos I am def getting bigger too. Cool. ME Bench Day 9/2/11 Med Grip Floor Press 1x2 90kg 3x2 100kg Clustered 1x1 105kg (good strain at the 2nd) 2x12 CG and Ultra wide DB Extensions 3x8 15kg These are out for a while Tates 2x12 15kgea Standing bench Press 3x12 Band Pullaparts 3x15 __________________ DE Squat Day Used around 230 + a purple (fucking tough ass biiaaatch) band for 4 dubs today, hit 2 heavier singles and called it, solid session finished the workout with 2 plates for GMs for reps, I got 14 then 12 but couldnt breathe cos I suck, need to dust that sled off as I had more reps but no conditioning. Was completelt gassed after so I called it quits. I have a feeling I'll feel that workout tommorrow! DE Squat Day 11/2/11 Box Squat + Purple Band 1x2 95kg 4x2 105kg 1x1 110kg 1x1 115kg GMs 2x14,12 100kg DE Bench Day Restarted my wave again this week, I used just 50% for 10 sets then hit up 2 boards.2 things here,1) Doing the wide grip board work without wraps is getting me used to the wide grip very quickly. Good stuff! 2) I need to pause on the board a little longer (I want to pause these for 3 secs). Moved to paused pin extensions after for sets of 10 then finished with chins, 3-4 grips 45 reps with 5kg.Threw in some front raises to finish, I was nicely swole after the chins and tris.. DE Bench Day 13/2/11 Speed bench 3 Grips 10x3 57.5kg 2 Board bench 3x5 92.5kg 2x5 95kg Pin Extensions 3x10 22.5kg Chins 4 Grips BW x10 +5kg 35 Reps Front Raises 2x12 13.75kg ME Squat Day I just worked the accessory stuff today, did GHRs which blew me up then heavy flags followed by hypers and pullaparts.Very quick and easy day. ME Squat Day 14/2/11 GHRs 3x12 BW Flags 3x +7.5kg Rev Hypers 4x15 Pullaparts 4x15 |
Just glancing over your notes :)
Why would you want to do this ? Quote:
Use your legs ( as you mentioned ) but keep your ass on the bench and drive your legs into the ground. |
What's your bodyweight at these days? And I'm not sure I've ever asked but what is your height?
IW |
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