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ME Bench Day

So the plan was to go with med grip 2 board press today but my spotter didnt arrive in time to hold the boards for my heavy sets so i went with med grip flat bench.Shit went well I equalled my old PR with a wider grip so that was good, the only reason I missed the next weight was because i fucked my grip up when I unracked it (uneven Grip).After this I did some tri extensions,these have stalled time to switch my volume tri exercise.Finished with wide grip pulldowns, these smoked the upper back.

ME Bench Day 29/10/08
Med Grip Bench 1x1 97.5kg 105kg,2x1 95kg 1xM 106kg
Tri Ext To FHead 2x7 30kg 2x8 25kg
WG Pulldown 4x8 70kg & 1x8 80kg

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You switching exercises or sets/reps? Dropping the weight and adding a 3rd set from time to time has helped me when the arm exercises go south

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Gonna switch the exercise,I changed the rep range a bit but got less reps than last week,so I'll switch to another exercise.

Excuse me If I sound a bit thick hopper, but on your main exercise do you do 1x1, and keep increasing the weight and doing 1x1 until you fail? Or do you stop if you reach a certain target weight.
I have been reading a few westside articles on conjugate training lately but I havent read enough yet, to fully understand it

Jonson

Basically the first couple of singles are just like warmups,part of building to a max single.So progression on a max bench might go like this its straight ouuta wendlers max effort Ebook.

This lifter has a best 2-board press of 450 lbs.

225 X 5
275 X 3
315 X 2
365 x 1
405 X 1
425 X 1
455–460 X 1

Now If you hit a PR and it flys up you would go for more weight, or if you get to about 80- 90% of your max during warmups/workups and feel like shit you may just try for a max triple, or something I like to do sometimes is do singles or doubles at 90ish %,this works very well and you can accumulate some very solid quality work in this range.I also like to hit a few singles after my max set at 90+% too.Its great to reinfoce good form too.

GPP 30/10/08

Yellow Band Tri Ext 100 reps
2x Orange Band GMs 75 Reps
Wide Grip Pulldowns 60 Reps

Nice n Easy to get some blood flow to the muscles.

I wanna see some vids!!!!!!!!!!

DE Squat Day

Last week of bands this week (thank fuck!!) Moved up to 50% or so,speed was not the best but I have really upped the mobility work of late and I think its paying off.I really felt the glutes working today.Moved to str8 leg situps supersetted with Pullthrus.Nice quick but taxing workout.Got vids of the box Squats.

DE Squat Day 31/10/08
Box Squat @ 50%ish! +Orange Bands 10x2 65kg
Pullthrus 3x10 112.5kg
Str8 Leg Situps 3x10,1x9 7.5kg

Vids soon.

SOON!!!!!!!! ^^^^^^^ like 10 mins!!

I'm literally waiting.............................