DE Bench Day

Had a sweet day today, bar speed was pretty good and I worked up just a little to 95kg.I did some dumbell rows next and then some bradford presses and JM presses.Pretty good day.

DE Bench Day 23/8/08
Bnech @ 50% 8x3 55kg
Dumbell Rows 4x10 30kg
Bradford Press 2x12 30kg
JM Press 3x10 25kg

Why are triceps last? Since triceps make up 90% of the bench press (followed by back and shoulders), you should be targeting them bigtime.

Great point Horse, I put the rows second cos my back is weak as fuck, I figure I need to bring it up, but I def will move tris up ahead of shoulders.Thx for pointing that out.

ME Squat Day

Fucking great day today smashed a sweet 5 lb PR on Sumo Pulls and probs had more in me That brings my sumo up to 5 lbs under my best conv. deadlift so hopefully thats moved up too.Since its a very low volume week I just did 2 sets of CV Pulls next and 3 sets of reverse crunches.

ME Squat/Deadlift Day 25/8/08
Sumo Deadlift 1x1 162.5kg (PR)
CV Pulls 2x12 90kg
Rev Crunch 3x10

Very nice Deadlifts :)

Good stuff hopps great to see you still at it mate.:)

Nice PR.

Thanks alot fellas :)

Beast where you been at bro?

Yeah, wtf! I haven't seen you around in a *long* time.

IronWorker

GPP 26/8/08 Dragged sled in grass for 10 mins with 20kg, I did mostly with the chain between my legs bent over like a pull thru ,this torches the hams and some backward pulling too.