ME Bench Day

Pretty good day today, did close grip floorpresses for Max work today.I have never maxed with a close grip on floor press before but I like it.I hit a top weight of 102.5kg on the bar and missed 105, I reckon I can smoke that 105 tho cos I had a shit setup from the start.After these I did some shkullcrushers to the forehead for 5 sets and then some dumbell rows for 4 sets.pretty tired after nearly 2 days no carbs!!

ME Bench Day 15/10/08
CG Floor Press 1x1 100kg, 102.5kg,91kg,92.5kg,95kg, 1xM 105kg
Skullcrusher to forehead 5x10 25kg
Dumbell Rows 4x7 37.5kg

Might get a vid up for the floorpresses if I get time.

Good workout man. I'd like to see those floor presses. I've never tried them before.

IronWorker

they are fun....i got a little platform so i can do them safely now :)

iirc hops has a video of them in here somewhere....awhile back though :)

Ya there is a vid somewhere, maybe check my youtube page.

DE Squat Day

Went with the bands today, man they are awkward to set up!! anyways all went well I only used my orange band so not too much tension and when I set them up next week I'll try for a bit more tension in the bottom.Speed was good, moved to GHRs next for 5 sets and then some straight leg situps, these were tough but I liked them.

DE Squat Day 17/10/08
Box Squat @45% + Orange Band 60kg 10x2
GHRs 5x10,8,8,10,8
Str8 Leg SitUps 4x10 BW+6kg

Great lookin' workout Hops.

If you feel like it, sometimes I love doing some rep work with the maximal effort depending on how i feel according to Prilepin's chart. If you feel like ass, obviously don't do it lol. But if you choose to try it, then you'd obviously have to limit some of your triceps work afterwards. I betcha doing some of those closegrip floor presses for a few sets of 4-6 would smoke the hell out of your triceps anyways lol.

A) You could work for some hypertrophy after the max effort like this:

After your 3 x 1, use 60-70% of your maximal weight for 2 sets of 8-10.

B) You could try any of these straight off the chart. Start low and maybe every few weeks if you think it'll help you. For instance, I wouldn't try doing it for banded bench so much as I would for closegrip board pressing:

4 X 6 at 65%
3 X 6 at 70%
3 X 6 at 75%
4 X 3 at 80%
3 X 2 at 85%

^^ ONLY for ME BENCH days lol. Oftentimes for squat days, I'll just do a set of 5-7 reps with something relatively heavy after my max effort work.

BTW, make sure you and Mustgetbig check out each other's journals because I post in both of them with some good food for thought that may or may not apply.

Looks very interesting Horse, thx bro.Question tho, would I still keep my High intensity tricep work on DE days if I'mm gonna try this rep work on ME days?


I do check out Musts journal alot too, thx for the tips big dog.

i found itz :)

http://www.youtube.com/watch?v=IDpYH9UJXeo&feature=user