Nice work on the squats man keep it going. :squat2:

Thanks Widdoes :)

BTW cool we have a squat smiley!!

ME Bench Day

Had a sweet day yesterday, I was gonna do floor press again but I felt great so I decided to max out on Flat Bench.I hit a double PR which was sweet and it also gives me a good benchmark to work around with in coming weeks.After bench I did some incline close grips which may I say I am Piss weak at!! Some chins were done next with a real close grip, this lets me stretch the lats more and feels awesome then laterals and I was done.

ME Bench Day 21/5/08
Bench 1x1 80kg, 90kg, 100kg (PR) ,101kg (PR), 105kg x Miss and then 2x1 91kg
Incline Close Grip 2x6 40kg, 1x5 50kg 1x4 55kg
Chins 4x6 BW+5kg
Laterals

Nice PR Brotha!!!

What is that like ~240lbs with the bar? Nice work. I'm hoping to be around that range when I test my max next.

IronWorker

Thx guys Ya its 240lbs,slowly getting better!!

DE Squat Day

Felt tired today, but once I got going it was great.I tried a different cooler for a box and it felt a bit better.Squats were pretty solid and felt fairly fast too.I moved to deadlift next and the plan was to pull about 10 or so singles at top speed, problem was everything I pulled felt light as a feather!! so I worked up to a pretty big PR.I know youre not meant to on DE day but fuck it I felt great.Then Some extensions and what I call pullbacks and abs.Pretty happy with the deadlift, but my back was a tad rounded,but tit still counts!! :biglaugh:

DE Squat Day 23/5/08
Box Squat 11x2 60kg
Deadlifts 1x1 120kg, 140kg 160kg (PR approx 20lb)
Pullbacks 2x10 70kg 1x10 80kg
Extensions and abs

Always :biglaugh:

BTW nice PR on the bench.

All you need to do for your DE deadlift, Hits, is to start at around 50% of 1RM (with good form, no back rounding) and move up through to around 70%, adding 5% to each session as you go :). This way you will be working in the strength-speed continuum and it will erase this problem with it feeling light as a feather, lol. When you get to about 60 it really won't feel very fast at all...just remember it is the intention of moving it as fast as possible that counts. Since it is 'strength-speed' it is more "strength" than speed...you just emphasise the EFFORT part of dynamic effort.

This probably will be the most useful thing for you right now, imo and is the most sensible way of doing it.

Cool E thx bro will do :)

I just couldnt resist trying for a PR :WEIGHT~13: