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Old 07-01-2012, 08:56 AM   #311
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Here is a little video about setting the hips. Check it out, may help with the hip.

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Old 07-06-2012, 05:05 AM   #312
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Thanks guys!


Thx BtB, I wouldnt drop frequency at all if I am banged up, I find it helps get past it if I keep training. I have been doing the mobility from J Byrds vid (thanks my man!) and some other stuff from Mobilitywod and I feel great now.
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Old 07-06-2012, 05:05 AM   #313
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ME Squat Day

Toady I close stance squatted vs 3 chains per side. I worked up to a new max of 146kg for a single, tough but manageable lift, these have gotten much stronger since I started them. I then hit snatch grip RDLs for lots of sets and reps, finishing with Banded GMs. Idea is to bring up the hammies again for a short burst. Good workout.

ME Squat Day 2/7/12

CS Paused Squat + 3 Chains

1x2 110kg
1x1 125kg
1x1 135kg
1x1 146kg (PR)
1x8 115kg
1x6 120kg
1x5 125kg

Super Wide Stance

1x10 90kg
1x8 100kg
2x5 110kg

Snatch RDLs

5x10 to 125kg

Band GMs

3x15

SS

1 Arm BB rows
3x10 to 45kg
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Old 07-06-2012, 05:05 AM   #314
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ME Squat Day

Today I broke my SSB squat record, workin up to 155kg for a pretty smooth single. I then went to town with clustered 5s, man I got some good volume in tonight, unfortunately I got a bit of a headache after the last set that wouldnít quit so I called it before hams and lats. Good session tho.

ME Squat Day 3/7/12

SSB Squat

1x2 115kg
1x1 130kg
1x1 145kg
1x1 155kg (PR)
3x5 115kg 30 secs rest
3x5 120kg ď
1x5 127.5kg
1x5 132.5kg

Smoked
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Old 07-06-2012, 05:06 AM   #315
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Bench Day

No squatting today, simply ran out of time just buttloads of pressing. I have started a run at 10x3, my 5x5 peaked at 225 which is a good jump as 220 was my old 5rm! I started at 97.5kg and will add 2.5kg until I hit hopefully a new 3rm. I then did a bunch of incline DB work and BHN pressing followed by some light triceps. Solid night.

Bench Day 4/7/12

Paused Bench

1x4 105kg
9x3 97.5kg

Incline DBs

4x5 27.5kg ea
2x15,12 20kg ea

BHN Press

5x8
1x15

Pushdowns

3x 25ish to failure
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Old 07-06-2012, 05:06 AM   #316
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ME Squat Day

Solid night tonight, I did Anderson style squats up to 150kg +4chains, I then did a bunch of clustered singles at 90% + of max. I then took my stance way out wide and did some rep work. I finished by pulling sumos for 5s. And then pullthrus. Pretty solid day.

ME Squat Day 5/7/12

Pin 29 Anderson Squat + 4 Chains

1x1 125kg
1x1 140kg
1x1 150kg (PR)
3x1 130kg
3x1 135kg

Super Wide Stance

1x5 90kg
2x5 95kg
1x5 100kg

Sumo Deadlift

1x5 150kg
2x5 180kg

Conventional Speed Pulls

2x8 110-140kg?

Pullthrus

2x15-20
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Old 07-06-2012, 11:57 AM   #317
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Quote:
Conventional Speed Pulls

2x8 110-140kg?
Strong rep work. That will leave a mark.
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Old 07-06-2012, 01:50 PM   #318
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Agree with btb, nice work
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Old 07-12-2012, 06:05 PM   #319
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Cheers fellas

ME Squat Day 6/7/12

Squat + Red Band & 2 Chains

1x1 110kg
1x1 127.5kg
1x1 140kg
1x1 145kg (PR)
Add all Chains
5x2 90kg
Chainlatch broke! remove Chains
1x10 95kg
1x6 100kg

Chins

1x5 +10kg
1x5 +15kg
1x3 +20kg
1x3 +25kg
2x6 +16.25kg

Chains are awesome, try working up with em on and then take them off, you will see how much they are helping to teach driving through a squat
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Old 07-12-2012, 06:05 PM   #320
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Bench/Squat Day

Paused bench

1x2 100kg
1x1 107.5kg
2x1 115kg
1x2 110kg
1x3 97.5kg

WG bench No Leg Drive

1x3 85kg
1x3 92.5kg
1x1 100kg
1x1 105kg
1xM 110kg
2x7,6 85kg

Skullcrusher

3x12,9,9 35kg
2x6,5 40kg

SS

DB Bench

3x11,8,8 27.5kg ea

SSB Squat + Yellow Band & 4 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 141kg (PR)

Super Wide High Box

3x5 80kg
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