ALOT

The way John over at IAs explains it is to get your ass just grazing the bench, so not off the bench totally but drive the hips and ass real hard to get the leg drive to the bar.

It confused the shit out of me too until I spoke with him about it over the phone.

Dub

BW is at about 80-85kg give or take and I am about 5' 10 or 5' 11

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



ME Bench Day

I did concentric benches today, first time in a long time, I set the bar on pins at chest level and worked up to 115kg.I then did 2 sets of 3 for TUT SB style and finished with lots of tris andsome pulldowns, ok day I guess didnt feel like it tho.

ME Bench Day 17/2/11

Concentric Bench Med Grip

1x1 100kg
1x1 110kg
1x1 115kg
2x3 90kg TUT

Extension SS Tates

15kgea x ALOT of reps

Pulldowns 4x15



DE squat Day

Box squatted vs str8 weeight today, hit a PR of 207kg for a single.Missed 209.5kg cos I setup shit.Supp work was crap did abs and some DB band GMs.

De Squat Day 18/2/11

Box Squat

1x1 194kg
1x1 207kg (PR) 455lbs for EX
1xM 209.5kg

Jandas

4x10 +10kg

DB Band GMs

3 Sets

DE Bench Day

SLOW day felt like a bag of smashed assholes today and it showed in my lifting. Used about 62.5kg for speed sets then worked up on the 2 board for triples.Did a bunch of upperback to finish and then some curls.Shit day bench felt like ass.

DE Bench Day 20/2/11

Bench

10x3 62.5kg

2 Board

5x3 100kg

Upperback

5-6 sets

Curls

Blah blah blah!




ME Squat Day

My new velocity suit arrived and I was itching to test it out, I worked up raw to 325lbs then threw it on and made bigger jumps, ended up hitting 506lbs for a single, but as I dragged the bar up my legs my left thumb got caught on the suit and threw me forward, I recovered enough to try salvage the lift, I might not have been upright enough looking at the vid.I felt like I got it at the time but not sure.Did a few raw singles with 375-395 with short rest and did SSB GMs next for reps. Finished with V ups and band leg curls.

ME Squat Day 21/2/11

Sumo Deadlift

1x1 169kg
1x1 189kg
1x1 204kg
1x1 230kg (PR???? If it counts!)

Raw
2x1 169kg
3x1 179kg

SSB GMs

3x8 80kg

Red Band Curls

2x 35, 25

V Ups

3x10,15,10 +5kg



ME Bench Day

Sort of an easy day today, hit up alot of chins then threw in some hang clean and presses, these were fun, finished with alot of tricep work.Fun day was all swole which is fun while it lasts LOL.

ME Bench Day 23/2/11

Chins 3 Grips

2x8 BW
8x5 +6.25kg

Hang Clean and Press

2x3 50kg
1x1 55kg
2x1 60kg

Tates ss Extensions

70+ reps?


DE Squat Day

First day of the raw wave went a bit hard! I have had an enourmous workload this week working double shifts etc and had not slept much this week at all. I used 220lbs and a red band for doubles which felt slow but looked ok on vid. After that felt sick as a dog so i went in and called it a day.Work better slow down soon cos I'll quit my job before I have another squat workout like that shit.

DE Squat Day 25/2/11

Box Squat + Red Band

10x2 100kg


DE Bench Day

Was feeling good today, so I just kept working up everything was feeling strong so I took a shot at 117.5kg and splat! A big fat miss!! What a bitch my bench is still going nowhere fast.Really pissed off at this point so I did some TUT floor pressing and some tricep work, threw some light rowing in at the end for shits n giggles.

DE Bench Day 27/2/11

Bench Wide Grip

1x1 100kg
1x1 110kg
1xM 117.5kg

Wide Grip Floor Press

2x8 70kg (5 sec negs)

JM Press

3x12 30kg

Band Rows

5 sets


So I am sick of this bench rut, I will be hiring John in the near future but until then its paused benching and I might throw some bands in the mix on DE day.
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ME Squat Day

Hit sumos again this week with the goal of hitting a few singles at around the 90% + mark of last week, just getting some heavy practice in my gear.I hit singles with around 470-475lbs. These were heavy enough today LOL I moved to SSB GMs next which were feeling great until my 2nd workset with 90kg and I felt a little something in my mid back so I stopped there, no sense in risking anything nasty. Finished with abs, a good day all up.

ME Squat Day 28/2/11

Sumo In Suit

Straps Down

1x1 189kg
1x1 204kg (PR???)

Straps Up (2 mins rest between sets)

4x1 214kg
1x1 216.5kg

SSB GMs

A LOT of sets up to 90kg x5

Janda Situps

2x10 +11.25kg

I discovered a few things that help with my deadlift lockout issues so I’ll be working that hard, mostly its setup issues, last night I noticed cos the gear is tight I get my shoulders behind the bar and try sink my hips too low, lots of dimels and db swings along with some banded rack pulls for me the next few months I think.

ME Bench Day

I used paused bench today for ME work, goal was basically to hit some quality reps at 90+%, I got some good work in which at this point is what I’ll concentrate on until I sign with John. Top set today was at 112.5kg, a shade under my old PR. I moved to DB presses for reps after then finished with chins at various grips. Pretty good day I guess.

ME Bench Day 2/3/11

Paused Bench Wide Grip

1x3 100kg
1x2 105kg
1x1 110kg
1x1 112.5kg
1xM 115kg ( i would have got this with a liftoff, came loose unracking)
1x2 105kg


Paused Hammer DB Press

1x11 30kg ea
1x18+9 RP 20kg ea slow negs

Chins

DOH Grip
3x5 BW

CG UH Grip
3x6 + 5kg
3x5 +7.5kg

I have a bit of a plan for bench the next 3 weeks. I will be running paused bench on ME days waving the total amount of lifts at 90+% up and down and run speed band bench on DE days.I’ll keep DE days very light and fast with heavy shoulder work as the supplemental lift.
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DE Squat Day

Change of pace for a few weeks is in order, gonna hit bands but I'll use reverse bands instead, also doing alot more raw work until adding the briefs.Today I worked up to 160kg raw then threw the briefs on and reversed yellow bands, I worked up to? yikes I'll have to check my log but I think it was around 220kg? anyways reverse bands are dope, they dont fuck with your groove at all, I like em alot.Moved to split squats next then hit up seated ssb gms, these are golden and will be worked hard for a while.Damn good day, hips are feeling the raw work tho!

DE Squat Day 4/3/11

Box Squat RAW

1x1 130kg
1x1 140kg
1x1 150kg
1x1 160kg

Add Reversed Yellows
1x2 160kg

Add Briefs
3x2 ???






Split Squats w Fat Grips DB

4x10 Up to 35kg ea (easing back into these)


Seated SSB GMs

4x8-10 Up To 60kg (the low back pumps!)

I'll fill the squats in soon, I forgot how much of what I did

DE Bench Day

Slow day, didnt feel like doing much, hit very light and fast triples on the bench then hit some hang clean and presses, finished with alot of shoulder raises etc.Will see how pause bench goes Wednesday.

DE Bench Day 6/3/11

Bench vs Doubled Minis

10x3 ?

Hang Clean and Press

5 sets up to 50kgx3

Raises

60 reps

Sllllooooooooowwwwwwww day!


ME Squat day

I used close stance GMs to pins for ME today, these are weak for me, as is anything close stanced.I hit 130kg for a double, misgrooved the 2nd rep and she was a grinder.Hit speed pulls next off pin 42, these are at knee level for me so i need to drop a pin level, really focused on smashing the hips forward hard which I sometimes dont do well off the floor. Finished with GHRs and then janda situps.Solid day.

ME Squat Day 8/3/11

CS GM To Pins

1x3120kg
1x2 130kg
1x1 130kg (Nope I didnt have anymore today!)

Rack Pulls vs Quad Yellows

Sumo

2x5 90kg

SL Conv

2x5 90kg

Sumo

2x5 100kg

Conv

1x1 100kg
1x1 110kg

Sumo

1x3 110kg

GHRs

3x15,12,12 BW

Jandas

3x15 +7.5kg

DE Squat Day

Been quite stressed of late and it has been showing in my motivation, did not feel like lifting tonight but manned up and did.Workout was well, average at best.Used straight weight RAW to a box for 6 sets, did 3 sets of split squats and called it.

DE Squat Day 11/3/11

RAW Box Squat

6x2 128kg

Split Squats

3 sets

Blah

DE Bench Day

Skipped benching today, just to focus on some shoulder work.Hit up hang clean and presses, followed by some very light BHN presses for reps.Finished with extensions then CG pushups ss with pulldowns.Pretty fun little fluff workout.

DE Bench Day 13/3/11

Hang Clean And Press

3x4 50kg
2x3 55kg

BHN Press

3x15?

BB Extensions

3x10-15 25kg?

Pulldowns

4x15 ss Pushups 2x15

ME Squat Day

A few days off work and a good sleep did me wonders! Hit pin squats up with an orange band today, GOOD exercise! Maxed at 135kg + Band tension, 140kg wouldn’t budge.Next time. Moved to raw sumos off pin 42 next, these are just below the knee for me. Finished with 4 sets of DB swings and 4 sets of V Ups for abs. Good workout.

ME Squat Day 14/3/11

Pin Squat + Orange Band

1x1 120kg
1x1 130kg
1x1 135kg
1xM 140kg
1x7 110kg

Sumo Rack Pull Riggety RAW and Beltless

1x5 150? kg
1x6 175kg
1x4 185kg

DB Swings

4x10-12 40kg

V Ups (super strict)

4x10

I believe I saw a 500+lb DL in there... nice!

I also believe I saw you were going for maximal effort singles on DE day.... isn't that dynamic effort day? Slightly confused.

IW

Thanks Dub

DE day is squat day, sometimes I use max effort work on that day, ME day is when I usually pull, sometimes pull ME sometimes I do it after another ME movement ike GMs etc.

FWIW you can definatley use ME work on a DE day sometimes and its very beneficial as Its usually lower volume so you get a sort of deload effect.

ME Bench Day

Solid day today, hit about 8+ lifts at 90%+.Really pushed it today and had a good day. Top single was 115kg , I hit 117.5kg but my ass came up due to leg drive and incorrect foot placement. Nailed all of my other sets well tho. Did lots of chins after and some HG db presses for high reps. Great Day.

ME Bench Day 16/3/11

Paused Bench

1x2 100kg
1x3 95kg (mislead wanted 105kg)
1x3 105kg (close to old PR now!)
1x1 110kg
1x1 115kg
1xM 117.5kg
1x1 107.5kg
1x1 110kg
1x2 107.5kg


HG DB Press Paused

2x15,11 26kg ea


Chins

DOH CG

2x5 BW
1x5 + 5kg

UH CloseGrip
2x5,6 +10kg
2x5 +12.5kg

Hammer Grip

1x8 BW

DOMS is kicking in nicely.