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I think everyone is having a bit too much to eat this weekend I know I had my share of chocolate and jelly beans.

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ME Bench Day

Hit the declines for the first time in yonks today.Had a pretty good session, No spotter meant I couldnt push too much, as if I missed a rep it would have been fairly hard to get the bar off me!! Hit a solid triple with 90kg on the bar, I unracked 95 and did a single but I knew going for 3 would have been a stretch so I played it safe and racked it.Man I suck at multiple reps on the bench LOL, well I suck at benching in general but alot more with triples!! Did some accessory stuff after which is all moving up nicely.

ME Bench Day 15/4/09

Decline Bench Triples up to 90kg
Pullups
Accessory stuff.

So about midday I started getting stomach cramps and proceeded to spend the rest of the day on the toilet, basically had to go 30 hrs eating only crackers and shit like that.GAY cos I was really starting to hit my macros with ease.Still I feel better now so time to git er done again.

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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 Squat Day

Great day today, must have been all the carbs and sleep I got!! Pulled sumos for speed today worked up in singles to 300.I think it was pretty fast for that high % of 1rm.Did accessory stuff next, highlights were rollouts (WOD) from knees with 15kg on my back.Abs were smoked.

De squat Day 17/4/09
Sumos singles up to 130kg
WOD Sets of 10 with 15kg (from Knees)
Accessory Stuff.

DE Bench Day

Speed was a bit meh today, I felt strong just not super fast, weird.Did my sets and hit my supp stuff.All this is moving up nicely, rows again were jacked.Cool.

DE Bench Day18/4/09

Bench 8x3 55kg 3 Grips
Rows with the 100s
Supp Work

ME Squat Day Deload

Front squats today.Not a huge fan of front squats.I wonder if they carry over too back squats? I suppose they would maybe? Anyway with a single with 100kg on the bar was a bit tough but I could smash it if I worked at front squats.Did a bit of PC work after and some heavy ass WOD rollouts.

ME Squat Day 21/4/09

Front Squat 2x1 90kg, 100kg
Assistence Stuff
WOD Up To 1x10 BW+17.5kg

very nice sir....clean grip?

Yeah man with my little finger off the bar cos it hurts my wrists if I keep it on there.

Nice squat. Personally I found that doing them helped me stay tight and really worked my core , which seems to transfer over to the bs .I don't do them much but once or twice a month was good.

ME Bench Day DELOAD

Did pin presses for a change of pace today and I liked them alot.Didnt max out but hit a fairly tough single.The rest of the workout was just VERY low volume accessory stuff.I did hit 4 reps on chins with 25kg.I was goin for 5 and prob coulda got it but didnt want to miss.Fairly good pump after considering not alot of work was done.

ME Bench Day 22/4/09
Pin Press 1x1 90kg 100kg
Chins up to 1x4 BW+25kg

Deload done!