Sept 26th ( 0500 )

DE Bench

Speed Bench with Green Bands ( 50-75lbs per side )

Worked up to 185 + G for 2x3 . I just wasn't feeling the speed , maybe to early in the morning and too stiff , so I dropped the weight down to 135 plus the green bands to finish off ( 6 sets of 3 ). Speed was alot faster with this lower weight.

Seated DB Hammer Press : 95lb DB for 12 , 12, 10

Plate Raise 2x8 with 35lb

Tricep Pushdown 2x12 with 140
Lying DB extensions 2x10 with 30's

Low Cable Rear Raises 3x12 with 25

Sept 27th - 0500
ME Bench


DELOAD WEEK !!!

Low Box Squats 3x8 @ 225 , 275 , 315 ( all weights were light )
Stiff Legged Deadlifts 3x8 @ 225 - Treated these as speed deads , only went down to my shins really felt it in my glute/hams
Pull Throughs ( speed ) 3x10 @ 120 - Done fast , full range.

Lower Back was PUMPED ! Had to stop a few times on my way to work to get out and stretch.

Going to do some Banded Good Mornigs and some ab work later on in the day.

Being a deload week instead of doing nothing I still wanted to get in some work , just lowered the weights and increased the rep range for a ME day.

315x8 on deload week... Shit ya!

Dubs

I was amazed at how light it felt, could have gotten 20 forsure.

Remind me again...how far out are you from your meet?

I just found out the other day that the date they have picked ( but not set in stone ) is July 25th - SO a good 3 months - 2.5 of heavy training.

My weight as of yesterday morning was 107.2kg . I am hoping to compete in the under 100kg , but if that dosen't happen I wont beat myself up over it. My weight hasn't change much at all over the past few months - 5lbs +-

Very cool.

Extremely cool. :)

Yeah , I can't wait.

I'm shooting for a 1500 total ( low , but do-able).

I've got to get in and get my elbow looked at - Made an apointment for acupunture but I wont get in until May 17th ----- LONG TIME !!! Might have to go to the city before that.

My bench is holding my numbers down .

April 29th

ME Bench - Deload!

Decline press 3x10@185
Lat pull down 3x12@150
Tricep push down 3x20@50
BB curls 3x15@50+bar

Fast,easy workout.