great to hear you had a good training session :)

Thanks wolf :)

Briefly flicked thru the book last night, looks great cant wait to get stuck in to reading it this weekend hopefully.

DE Squat day

Still getting used to my setup for speed squats, but things are coming along nicely, I felt like I was firing out the hole a bit slow sometimes but on the plus side my glutes and hams were firing well cos they were on fire!! Moved to some sumo pulls next, my plan was to do Bulgarians but for some reason they seem to aggravate my right groin area when I do them, the same area that flares up when I squat real deep with a narrow stance.Anyway my first time pulling sumo and I liked it, you can really fire the hips and glutes thru at the top,I worked up slowly to an easy 3x2 with 100kg, I really suppose they were more done for speed.I am way more explosive at deadlifting than squatting. I got vids for a form check cos they are new.I may use them for an ME exercise soon.Finished with extensions and abs.I need to push more ab work I did that dragon exercise from cresseys book and my abs are soooo sore today.I only did 3 sets!!ouch!!

DE Squat day 20/6/08
Box Squat 10x2 65kg
Sumo Deadlift 3x2 100kg
Extensions 4x12 BW+7.5kg
Abs Dragon Reverse Crunch Thingy 3x8

DE Bench Day (AM)

I worked out early this morning due to a pretty hectic schedule.Speed was good on bench and my setup was tight, felt good,worked 3 grips.Moved to press next and hit 2x3 with a weight I barely manged to triple a few weeks ago.Next week will be more reps at that weight.Finished off with some JM presses supersetted with Dumbell rows.I reduced the volume this week and upped the weight so next week will see a volume increase.Finished off with super light tri extensions and some super duper light barbell rows:biglaugh: The rows were more or less to get a bit of extra blood flowing to the upper back.

DE Bench Days 21/6/08
Bench@ 55% 9x3 55kg
Press 2x3 47.5kg
JM Press 3x6 55kg
Dumbell Rows 3x6 35kg
Tri Ext 2x10 20kg
Rows 2x20 20kg

GPP (PM)

Dragged the sled in the grass for 8 mins with 25kg,only rested enough to turn around and adjust the belt.This was easy next week Ill add some weight and a little time.Finished off with a 15 min walk to cool down.Sooooo Hungry and its Pizza night!!:th_th7_12_6:

Good work , enjoy your refeed!!

Still kickin' arse mate!

Nice sled too. Home made I take it? I can imagine they're great tools for general conditioning. Will be nice to see how the extra conditioning work affects your lifts mate. I've got a nice big park right by my house and a bunch of unused patio stones out front. I was thinking of getting some kind of sled and filling it with the stones. Don't know if that would work, but I can imagine I'd get the same looks you do. That might be worth it right there.

Keep up the good work mate. It amazes me when I think of how far you've come since we first met.

Take 'er easy,
Jeff

Hey man thanks alot

A good mate of mine built that sled,I love it,I friggin hate running and all other cardio but with the sled at least I can throw some weight on there and feel like Im working!! I saw a vid where someone just put a bunch of weight on a gym mat and dragged that around so that stone thing would work for sure.

Cheers buddy :)

ME Squat day

I knew it would be tough today, and it was.I was shooting for 4x2 and damn near got it.I had a bit of forward lean out of the hole on the last rep of the 3rd set of and the next set felt like a tonne so I just finished off with singles.I figured better to hold form and nail the reps as best I could.Moved to GMs but my back and PC were trashed form wasnt great again but I managed to progress a rep each set.Finished the workout with rev hypers and Ab cable crunches.Totally hammered.

ME Squat Day 23/6/08
Squat 3x2,3x1 127.5kg
GMs 3x4 80kg
Rev Hyper 3x12 5kg
Abs

I still got vids of the sumos for critique but I been busy over the weekend and havent uploaded them yet.

Oh Yeah Next week will be like a deload, I think I'll pull sumo fro ME to get the bar off my back for a week. :)

The sumos