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Old 07-24-2012, 04:03 PM   #351
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Cheers BtB
Bench Day

Solid night last I benched with one mini bad for a change of pace, I worked up to a top single of 112.5kg and then dropped down for rep/speed work. I then pressesd about a million singles up to a max, and repped out for 2 sets.I finished with tricep extensions and banded GMs.No squats, I simply ran out of time.

Bench Day 24/7/12

Bench + Mini

1x2 97.5kg
1x1 102.5kg
1x1 107.5kg
1x1 112.5kg
4x5 77.5kg 30 secs
1x5 82.5kg
1x5 87.5kg

Press

About 10 singles to a max
2x7,6

Tricep Extensions

1x8 35kg
4x10,9,7,10 43kg

Band GMs

3x15-22
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Old 07-24-2012, 04:33 PM   #352
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Good benching man!
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Old 07-24-2012, 06:41 PM   #353
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No squats, I simply ran out of time.
We'll forgive you just this time.
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Old 07-25-2012, 03:59 PM   #354
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ME Squat Day

Despite a lack of sleep I managed a solid workout today, working up to a strong 151kg with the red band for a PR. I then dropped down for speed and worked back up to a heavy set of 5. I then hit some chins but was pretty tired and it showed. I finished with knee lifts, I wanted to see if I could feel anything in my hip flexors, so I draped 2 small chains over my foot and did knee lifts while standing, these blew my hips and glute med up.Funny how tiny weights can do that to certain areas. Solid day.

ME Squat Day 25/7/12

Squat + Red Band

1x1 110kg
1x1 130kg
1x1 140kg
1x1 151kg (PR)
3x4 90kg 20 secs
1x4 95kg
1x4 100kg
1x7 115kg
1x5 122.5kg

Chins

3x8 to + 10kg
3x8,4,4 RP BW

Knee lifts

2x15
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Old 07-25-2012, 04:41 PM   #355
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Funny how tiny weights can do that to certain areas.
Just when you think you're strong, lifts like that humble you.

Solid work.
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Old 07-25-2012, 08:19 PM   #356
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never thought about doing that with the chain. Not a bad idea at all. May try that to get some blood in there.
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Old 07-26-2012, 11:28 AM   #357
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keep up the work out....I just do not know how you are able to do it with lack of sleep
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Old 07-26-2012, 06:24 PM   #358
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Cheers mates

ME Squat Day

Close stance paused squats on the menu tonight, my hips were loose tonight so I sank these suckers nice n deep. I worked with a mini and 4 chains up to 132.5kg, then dropped down for triples working back up to a hard triple. I then pulled snatch grip RDLs for reps and finished with pullthrus for high reps, solid night despite feeling garbage most of the day.

ME Squat Day 26/7/12

CS Paused Squat + Mini and 4 Chains

1x2 95kg
1x1 110kg
1x1 120kg
1x1 127.5kg
1x1 132.5kg
5x3 90kg short rests
3x3 95kg short rests
1x3 100kg
1x3 105kg

Snatch RDLs

4x10 to 115x12
4x5 100kg 15 secs rest

Purple Pullthrus

2x25,26
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Old 07-26-2012, 07:45 PM   #359
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Snatch RDLs
Done those before? Thoughts?
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Old 07-26-2012, 08:23 PM   #360
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Its the only RDL variation I do now, absolutely superb.Really teaches good position for pulling, and popping the hips through correctly.
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