DE Squat Day

Kick ass today, used 105kg and a red band for speed sets then worked up to 140kg.Had my oversized briefs on, damn solid squatting felt great tonight.Finished with spilt sqauts and then seated ssb GMs.

DE Squat Day 18/3/11

Box Squat + Red Band

1x2 100kg
7x2 105kg
1x2 115kg
1x2 125kg
1x2 135kg
1x2 140kg

DB Split Squats

1x10 30kg
2x10 35kg ea

Light Seated SSB GMs

5x10 Up to 60kg

DE Bench Day

I am much preferring benching just once per week so I hit up hang clean and presses today I think I hit a PR double? Not sure tho! Finished with extensions and laterals with some upperback work thrown in thhe mix too. Good day, fun workout.

DE Bench Day 20/3/11

HC and Press

1x5 50kg
1x3 55kg
2x2 57.5kg
1x12 40kg

BB Extensions

3x10 32.5kg

Laterals

2x12

Band Pulldowns (static hold Scaps)

3x10

Band Pushdowns

2x15



ME Squat Day

Hit up Raw sumo rack pulls today, about top of the shin below the knee cap where things tend to get slow for me in my geared pulls. I left the belt off and worked up to about 190kg, I felt a slight twinge in my low back so I put the belt on and very cautiously repped 200kg for 2.That was enough didn’t want to risk anything.Followed up with SSB squats for 5s and then GHRs.Good day.Back is tender but was likely just a warning shot, I’ll stick with my belt for ME stuff and leave it off for higher rep work.

ME Squat Day 21/3/11

Sumo Rack Pull Pin 45 Raw and beltless

1x3 180kg
1x2 190kg
1x2 200kg Belted

SSB Squats

1x6 100kg
1x5 110kg easy

GHRs

3x10-12 BW

Damn near repping GHRs without any cheating now too, whilst watching TV I did a bunch of stretching and ab stuff too.



#3288
HIThopper
Strength Verified/Senior Member




Join Date: Feb 2007
Location: Australia
Posts: 4,242
ME Bench Day

A sort of deload week this week, goal was to work up to a heavy triple and leave it there. I hit 107.5kg for 2 and missed the 3rd, ah well next week begins some cluster sets should be good.Finished withj DB press, these alos felt like ass and chins which were ok. I also tried 1 set of guillotine press with the bar just to see what they are like, whoa my chest blew up from an empty bar but my shoulders did not like them.

ME Bench Day 23/3/11

Paused Bench

1x3 90kg
1x3 100kg
1x2 107.5kg (Missed 3rd)

DB bench Paused

2x 11, 8 30kg ea

Chins

DOH CG

2x5 BW

UH CG

1x5 BW
1x5 +5kg
1x5 +10kg
2x5 +15kg

Wide Grip

2x5 BW
__________________

DE Squat Day

2nd week of the wave vs a red band, went pretty well, hit around 110-115kg for my sets, speed was pretty good.Hit up zerchers next for Mikeys challenge, I managed 27 reps with 85kg in 2mins I think.I know I can beat this tho I might retry on Monday, battling a cold right now and reps are particularly exhausting! finished with some V ups for ab work. Doms is brutal from those zerchers.

DE Squat Day 25/3/11

Box Squat vs Red Band (Briefs)

5x2 110kg
5x2 115kg

Zercher Pin Squats

1x 12+10+5? 85kg

V ups

1x10 BW
2x8 +2.5kg

DE Bench Day

Still no benching, I dont feel speed work is a priority ATM, been working my MP again and actually enjoying doing it!! used Hang clean and presses today, things felt a bit sluggish, just getting over this cold tho now so am feeling better.Worked alot of tris after and some small lat upperback work.

DE Bench Day 27/3/11

HC and Press

2x4 51kg

JM Press

3x8 Up To 46kg

Tates

3x10 16kg ea

Band Pushdowns

2x15

Upperback

3 sets

ME Squat Day

Hit up geared SSB squats today, no box. Damn this bar is a biaatch, hit 160kg for a single missed 165 cos I fucked the descent. Funny I get very little out of my gear with this bar, PR Raw is 150kg.Found some weak links that I’ll be addressing aggressively from here out. Abs still need work as does my low back. I’ll be ready for a PR there next time for sure. Finished with light SSb GMs and then ab rollout static holds (BRUTAL). Solid and productive day.

ME Squat Day 28/3/11

SSB Free Squat

1x1 140kg
1x1 150kg
1x1 160kg
1xM 165kg

SSB GM CS

3x10

Ab Rollout Holds

4 sets

GHRs

3x15,12,10

Getting goood at those GHRs now.

EXTRA Workout

Ab roullout Holds

4 sets

Janda situps

3x10 +10kg

Stretching

nice thread mate... keep up the good work.

Thanks Winkless

Its been a while since I updated, back to raw lifting now, did my 1st raw meet in August and had a ball.Numbers were low but I was coming out of gear and had a couple injuries.

I got a push/pull in Dec that I want to hit better numbers at.

What were you numbers if you don't mind me asking?

Good to see you bacK!

IW

Umm

Squat 330 (I hit 380 last week)

Bench 250 (hit 269.5 last week)

Deadlift 423 Red light on an easy 450

Things took a real hit when I came out of the gear, and I was also dealing with repeat injuries too.