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ME Squat Day

Started the workout with wide stance GMs, hit 112.5kg for 2 doubles. Damn GMs are tough. Did speed pulls after working with one band.I did my work up with a super wide stance and then pulled around 8 singles with minimal rest around 300- 330lbs + bands normal sumo stance. Finished with bastard planks and then a few ham curls.Good day.

ME Squat Day 14/12/09

Wide GMs
1x2 100kg
2x2 112.5kg (PR)

Sumos Super wide
3x1 100kg
2x1 110kg

Normal Sumo Stance
3x1 120kg
3x1 130kg
3x1 140kg

Bastard Planks
3x 34,42,33 secs BW + 25kg

Yellow Band Ham Curls
2x25

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ME Bench Day

Hit up the 2 board today. Went okish! Wanted to double 106kg but missed the 2nd rep. I pushed the 1st rep in too straight of a line and I guess the tris were gassed. My spotter then helped me with the bar and barely touched it while I tried to rack it LOL, I need a training partner!! Hit another single at 106kg and tried 107.5kg and missed it. A couple good strains tho so that’s good. Did CG next and did sort of a drop set with boards. Finished with chins using BW. Went back in 2 hours later (had shit to do) and did some tris and shrugs.

ME Bench Day 16/12/09

2 Board
1x1 100kg
1x1 106kg
1x1 106kg
1xM 107.5kg

CG Drop Set
75kg Full Rom x5
2 Board x 3
3 Board x 1
Smoked LOL (wanted more reps than that!!)

Chins (40 Reps) 45-60 secs between sets
BW x 8,7,6,5,4,5,5

EZ Skullcrusher
1x8 30kg
2x7 36kg

BB Shrugs
2x12 40kg

Nice benching. Nothing wrong with missing a rep here and there. They defnitely still count for something.

IW

nice chins big boy.

Strong lifting, Hopper!

Thanks guys!

move out here . I neede a partner too

Canada would be nice to see.But I'd miss my aussie summers.

That and the Iced Coffee!!!

DE Squat Day

Pretty great day, went with the blue band again and worked from around 70-85kg for my speed sets. Speed was good and no trouble from the knee. I did my 10 sets and moved to Pulldown abs with the bands, finished with a lot of hypers. I did 2 sets with a barbell on my back, WOW very humbling!!

DE Squat Day 18/12/09

Box Squat + Blue Bands
6x2 70kg
2x2 75kg
2x2 85kg

Orange Band Pulldown Abs
3-4 x10-15

Hypers
1x8 25kg
1x8 30kg
1x8 40kg
2x7,5 20kg On Barbell
1x12 25kg

DE Bench Day

Was more technique practice today then speedy bench. Worked up around 2 plates for some doubles, then backed off and did a few speed sets. Pretty tired, probs still feeling the speed squat day. Did some push pressing next which sucked, I was just too tired. Had to call it a day there as wifey needed to go out, was gonna go back in for some extra shit but I got caught up playing with my kids and said screw it!!

DE Bench Day 19/12/09
5x3 60kg
6x2 80kg

Push Press
1x5 40kg
1x3,2 50kg (wanted sets across of 4-5 reps!)
1x8 40kg