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Hi man its nice to see you here....you post is really interesting and keep up the good work.It is more worth when i read the comments

DE Bench Day

Good day today, used a single orange band for speed work then worked up a little off the 3 board.Lockout is steadily coming along.Did some dumbell rows after then some lame dumbell presses for delts.Lame cos I was gassed!

DE Bench Day 24/10/09

Bench+Orange Band
3x5 55kg
2x5 50kg

Add 3 Board
1x3 80kg
2x1 90kg
1x2 80kg
1x2 85kg

2 Hand Dumbell Rows
2x8 35kg
1 Arm Row
1x20 35kg

Some dumbell presses!

__________________
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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Oh and thanks Chiplet!!!

ME Squat Day

YEAAAHH BOOYYEEE!! pulled a double PR of 195kg then 200kg (440lbs) sumo last night, fucking stoked.200 wasnt pretty at the end,my left knee came unlocked again? weirdest thing, it happened last time I pulled against bands too? hmmm the 196 was clean as tho!! moved to zercher squats next and finished with planks and band GMs.

ME Squat Day 25/10/09

Sumo Deadlift (All weights +9kg Bar!)
1x1 175kg
1x1 186kg (PR)
1x1 191kg (PR)

Zerchers Squats
2x5 90kg

Planks
BW+30kg 3x 50s,50s,40s

2xBlue 1x Orange Band GMs
1x12
1x15

Double PRs are the shiznit! Congrats on being well on your way to 500!

IW

sweet pr's biznitch

Good stuff , fucker

Thanks guys and ALOT!!!!



Fucker!

Well done Hopper! im surprised that 9k bar didnt snap!

^^^^ It will soon!!