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DE Squat Day

Speed was damn good today, although I reset my squat wave to just 45% so thats probs why!! although I used to be very slow with just 45% so thats a good sign, did my 10 sets and moved to some GMs for a couple sets, finished off with extensions and abs.

DE Squat Day 15/8/08
Box Squat @ 45% 10x2 60kg
GMs 2x6 70kg
Pulldown Abs
Extensions 3x15

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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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DE Bench Day AM

Felt shit before todays workout, but my 1st4 or 5 sets of bench went well, good groove and speed but I seemed to lose it later on?!! how did that happen? anywho did some rowing next for 4 sets and some pressing for the shoulders.Finished with JM presses, man I cant get enough of these!!

DE Bench Day 16/8/08
Bench 8x3 @50% 47.5kg
Dumbell Rows 4x8 35kg
Press 2x8 35kg
JM Press 3x10 25kg

GPP 16/8/08
PM Dragged sled in grass for 17mins with 40kg, awesome!!

ME Squat Day

Had a pretty average day all up, not great, not terrible. Started with GMs with squat stance for ME work. TBH I am not ready to train GMs at max weight yet, I need to get the form down pat better, I was good up till about 2 wheels then I started to get a bit loose so I stopped before anything popped!!LOL I just went to free squats after for some heavy singles for form work cos I aint free squatted in ages.These were pretty good.Finished with some reverse crunches and pullthrus.

ME Squat Day 18/8/08
GMs 1x2 100kg 1x1 105kg
Squats 1x1 125kg, 3x1 135kg
Pullthrus 3x10 110kg
Rev Crunch 3 sets

GPP 19/8/08

Intervals with the sled of 1min on 1 min off.I used 65kg and could only do 5 passes? Gay. I think it was because up until now the grass has been wet and hence helping me to pull that weight!! LOL either that or time to deload cos it owned me.I ended up just dragging on the road next to the park but that was hard too!!

All up about 8 trips I think!!

ME Bench Day

Fucking Sweet day today, I owned on floor press, hit a double PR and def had more in the tank, I didnt keep going up cos I had no spotters and a miss on floor press = hard to get out of!!! Moved to some ultra wides again I love this exercise its adding crazy mass to my chest.Finished with chins and tri rollbacks.Wicked day.

ME Bench Day 20/8/08
Floor Press 1x1 103.5kg (PR) 105kg (PR) 3x1 100kg
Ultra Wide Bench 4x5 75kg
Chins BW+ 10kg 2x5 +12.5kg 2x4
Tri Rollbacks 4x12,12,10,10 12.5kg

DE Squat Day

Form was great,Speed was ok on the box today, to tell the truth I feel a bit beat up, I will def reduce volume next week to get a bit of deload going on.Followed squats with some SLDL, these torch the hams glutes and lower back, I love em.Finished with abs and tried some extensions but I was torched.

DE Squat Day 22/8/08
Box Squat @ 50% 10x2 67.5kg
SLDL 3x8 95kg
Crunches 4 sets

everything is looking good brotha!

Hammerin out PRs. As usual. lol

Awesome work my friend.

IronWorker

Thx Guys