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Old 07-31-2012, 06:41 PM   #371
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Cheers BtB

ME Squat Day

Today I squatted close stance with 3 chains, I worked up to a new record of 147.5kg, that was heavy! I then clustered some 4 reppers and worked on up to clustered doubles. I finished by dropping back to lighter weights with a super wide stance.

ME Squat Day 31/7/12

CS Paused Squat + 3 Chains

1x2 110kg
1x1 125kg
1x1 137.5kg
1x1 147.5kg (PR)
3x4 105kg 20 secs
1x4 112.5kg
4x2 120kg 20 secs

Super Wide High Box

3x10 to 100kg No belt

Abs

3 Sets

Need more ab work as of now.
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Old 08-01-2012, 04:38 PM   #372
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I worked up to a new record of 147.5kg, that was heavy!
Heavy but hammered home.
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Old 08-01-2012, 05:21 PM   #373
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ME Squat Day

I squatted vs the orange band and 2 chains tonight. Things went well, I worked up to a new record of 148.5kg and then went to work with some heavy triples. I then took off all my support and did a lot of doubles and triples with speed %. I finished by doing band pullthrus and leg curls, these curls are really helping with my knee pain, I usually shoot for 80+ reps in 3-4 sets.

ME Squat Day 1/8/12

Squat + Orange & 2 Chains

1x2 110kg
1x1 125kg
1x1 140kg
1x1 148.5kg
1x3 120kg
1x3 127.5kg
1x2 135kg
3x2 and 3x3 90kg 20 secs
1x3 97.5kg
1x3 102.5kg
1x3 107.5kg
1x3 112.5kg

Banded Pullthrus w chains around neck

2x22
Add More Bands
1x22

Leg Curls

3x20-30
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Old 08-02-2012, 05:42 PM   #374
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Bench/Squat Day

Storng night, I benched with no leg drive and 1 Chain to a max, I then did clustered 5s with 50kg slowly working to a top set of 5. I then did heavy extensions and plate raises, and finished with SSB squats with a red band and 2 chains. I broke a record there and then went no belt for speed sets, I was gassed hence the lower volume tonight, didnít sleep well the night before.

Bench/Squat Day 2/8/12

Bench + 1 Chain No Leg Drive

1x2 95kg
1x1 97.5kg
1x1 100kg
1x1 102.5kg
1x1 105kg
4x5 70kg 20 secs
1x5 77.5kg
1x5 82.5kg
1x5 85kg

EZ Extensions

1x10 38kg
1x9 45kg
3x6,6,5 48kg
1x15? 33kg

Plate Raises
1x15 10kg
2x10 15kg

SSB Squat + Red Band & 2 Chains

1x2 95kg
1x1 112.5kg
1x1 125kg (PR)
No Belt
5x3 75kg
1x3 80kg
1x3 85kg
1x3 90kg
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Old 08-02-2012, 07:28 PM   #375
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these curls are really helping with my knee pain, I usually shoot for 80+ reps in 3-4 sets.
Interesting. How long have you been running them now?
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Old 08-02-2012, 09:48 PM   #376
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A couple weeks, usually do some for warmups too.
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Old 08-05-2012, 06:40 PM   #377
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ME Squat Day 3/8/12

Anderson Squat + 4 Chains Pin 30

1x2 110kg
1x1 125kg
1x1 137.5kg
1x1 145kg
1x1 151kg (PR)
Lots of backoff 5s

Conventional Deadlift No belt

1x3 140kg
1x1 160kg
1x1 170kg
1x1 180kg
5x5 To 140kg?

I forget what else!

ME Squat Day

Today I tested my SSB squat, with no contrast, I worked up and smoked 157.5kg for a PR.I then dropped back down to 110kg for 5 working all the way back up to a 3rm for the day. Set a few rep records along the way. I then did some GMs, some flags and finished with RDLs and 2 chains. Pretty good day with a fair amount of work done.

ME Squat Day 4/8/12

SSB Squat

1x2 110kg
1x1 130kg
1x1 145kg
1x1 157.5kg (PR) 346lbs
1x8 110kg
1x5 120kg
1x5 130kg
1x6 140kg
1x4 145kg

SSB GM No Belt

3x5 70kg
1x5 80kg

Flags

2x8 + 6.25kg

Snatch Grip RDLs + 2 Chains

6x8 To 125kg
1x6 130kg

Done, good workout
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Old 08-06-2012, 03:15 PM   #378
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I'd forget "what else" too after a deadlift 5x5.
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Old 08-06-2012, 04:35 PM   #379
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ME Squat Day

SHIT night, took a day off yesterday and today everything felt like shit, I used straight weight for a tester and worked on up and missed 186.5kg, 172.5kg went pretty ok but my unrack and walkout was not the best with the big one. Ah well I know its there just gotta get er done.I tried some rep work but could not muster anything tonight, CNS would not wake up.

ME Squat Day 6/8/12

Squat

1x2 125kg
1x1 145kg
1x1 157.5kg
1x1 172.5kg
1xM 186.5kg
1x7 110kg
1x5 120kg
1x3 130kg
1x1 140kg
8x1 147.5kg

Nothing, everything felt shitty. Oh well another day another squat workout so thatís cool.!
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Old 08-06-2012, 09:24 PM   #380
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solid squat keep it up
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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