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Old 03-20-2012, 05:46 PM   #3
HIThopper
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Bench/Squat Day

I did paused singles today and then a bunch of assistence work, it went pretty well, the singles didnt feel great but they were not heavy either, more awkward. Bench feels weird ATM! I then did close grips and some incline dumbells followed by SSB anderson squats with chains. These went great and blew me up. Good day.

Bench/Squat Day 16/3/12

Paused Bench

3x1 107.5kg
3x1 110kg
3x1 112.5kg

CG Bench

6 sets Up to 85kg x8,7,6

Incline DBs

4x10-12

Pin 28 SSB Anderson Squat + 2 chains

1x1 110kg
1x1 120kg
1x1 127.5kg
1x1 130kg
1x1 132.5kg
4x3 100kg
4x3 102.5kg
1x3 107.5kg
1x3 110kg





ME Squat Day

Solid day today, I worked squats with the red band on there and hit a PR of 145kg. I tried doing backoffs but my legs were jelly so I only managed 6 sets. I then rack pulled from below the knees and finished off with RDLs and pullthrus, hams were working OT fo sho.

ME Squat Day 17/3/12

Squat + Red Bands

1x1 120kg
1x1 130kg
1x1 137.5kg
1x1 145kg (PR)
3x2 100kg
3x2 105kg

Sumo Rack Pulls

Warmups all 8 reps
1x8 160kg
1x8 180kg
1x7 200kg

RDLs

5x10 To 125kg

Purple Band Pullthrus

2x25




Bench/Squat Day

I just didnít feel like squatting today, at least not first anyways! So I benched, I worked heavy 6s after some submax singles. I got about a kg off my old PR so not bad. I then did MPs for quite a few sets and some tricep extensions. I finshed with front squats.This is the first time doing them in about 3 years, I now remember why. Any squat that works my shoulders more than my back and legs can **** right off. Only way Iíll do these again is with a harness. I finished with high rep GMs so I at least felt a bit worked.

Bench/Squat Day 18/3/12

Paused Bench

1x1 110kg
1x1 115kg
1x6 92.5kg
1x6 96.5kg
1x6 92.5kg
1x6 95kg
1x6 92.5kg

Military Press

Warmups
2x7
1x12

BB Extensions

5x10

Front Squats

1x1 85kg
1x1 95kg
1x1 102.5kg
1x1 107.5kg
1xM 112.5kg Bar rolled off shoulders after I settled my stance

GMs

3x15 to 90kg
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