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Performance Day

Well DE day actually! Speed was good on squats, they felt good, gonna shorten my rest periods next week, I think I was taking a tad long.Bench the same, shorter rest periods for sure.GMs felt a bit heavy gonna get a vid up for a form check next week I think.Did some rep work for tris and some abs and that was that.I like DE work.

Dynamic day 11/4/08
Box Squat 10x2 62.5kg
GMs 3x3 80kg,80kg,82.5kg
Bench 8x3 46kg
Tri Pushdowns 4x10 50kg
Abs

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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Stress Day

Good day today, hit 5x5 on squats and bench with no probs,I started my squats a bit low cos I aint done 5x5 in ages.Bench flew up and that equals my 5x5 PR so good signs there.Maybe all the tri work IS paying off!!! Chins were a bitch but what else is new.Also did pullthrus and a couple heavy sets of floor press, great exercise, smokes the tris nicely.

Stress Day 14/4/08
Squat 5x5 100kg
Bench 5x5 78.5kg
Chin 5x5 BW+9kg
Pullthrus 2x10 60kg
Floor Press 3x3 80kg,80kg 85kg

Good one Hops!

We both know how the other feels about our good friend the Bench Press. Strike while the iron's hot my friend. Strike.

Jeff

Good job HitHopper keep it going

nice pr dood.

good job hop!!

Hey guys thanks alot!!!

Had a sorta deadlift day today.Did 4 sets 0f 2 on the deadlift, gonna load like this for a while and see how things go, I only ever did 1x5 for deadlifts so far, so Ill see what happens,should be a good way to get a bit of form work at heavier weights.Also for press Im gonna do 1 heavy set rotating between 3s and 5s and maybe the odd single with a back of set after.Since its not a priority lift I dont think it needs 5x5 for a while anyway.Bit of core work and some cable rows and that was a day.

Light/Deadlift day 16/4/08
Deadlift 4x2 130kg
Press 1x3 47.5kg 1x8 35kg
Cable Row 2x10 70kg & 80kg
Abs
Extensions 3x10 and a static hold 45secs BUUUUURN city

Eric on the extensions I really tried to keep the glutes tight,that vid you posted really helped but they were more like partials cos I cant find a way to elevate myself enough yet!!

I think it's more important to do the hip extension and do them "right" (my version of right, anyway, haha) rather than worry too much about depth. So that is an improvement. I'm sure you'll be able to find a way to elevate yourself more.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

DE Day

Felt a bit shitty all day, sore throat and achey.I picked up a bit tho so decided to train.Had a good session too.Speed squats were good,Im really enjoying the DE work, just try to go fast!! no fear of missing a rep!.I tried RDLs for the 1st time too, really stretched out the hams.DE bench was ok, I think I need to be tighter when I bench cos I was fast but a little "clumsy" if thats the right word, anyway after bench I did some rep work on dumbell tri extensions and that was it, all done.Man my tris are sore today.

DE Day 19/4/08
Box Squat 10x2 70kg
Bench 8x3 50kg
RDL 3x3 70kg, 80kg, 80kg
Tri Ext 3x10 20kg,25kg,25kg

Might get a vid up of the RDls if I get time since Ive never done em before.Cheers.

Hey guys missed workout today,went to a show last night saw Jeru The Damaja live in concert, also the Beatnuts.For any hiphop heads reading great fucking show!! had no sleep tho so volume day is 2morro!!