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Old 08-07-2012, 04:10 PM   #381
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Bench/Squat day

Benched medium grip with 1 mini band tonight, worked up to a max of 110kg. I then dropped down for triples working to a max triple. I finished with DB extensions, plate raises and then SSB squats + a red band and 2 chains. These went ok, I havenít been sleeping much lately and diet has not been up to par so Iíve been lacking a bit of energy. Time to fix that.

Bench/Squat Day 7/8/12

Bench+ Mini

1x3 82.5kg
1x2 95kg
1x1 100kg
1x1 107.5kg
1x1 110kg
3x3 82.5kg
1x3 87.5kg
1x3 92.5kg
1x3 97.5kg

DB Extensions

3x12,10,9,6 17.5kg ea

Plate raises

2 sets

SSB Squat + Red Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 132.5kg
5 Sets sitting in the bottom position and performing half reps, really just trying to get used to being in the hole.
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Old 08-07-2012, 05:53 PM   #382
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These went ok, I havenít been sleeping much lately and diet has not been up to par so Iíve been lacking a bit of energy. Time to fix that.
Hope you can get it back on track.
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Old 08-08-2012, 06:44 PM   #383
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Will do BtB

ME Squat Day

I squatted with the red band and 2 chains today, went pretty well.I worked up to a new max and then hit some heavy backoff triples. I finished by doing some lighter weights paused and pulsed in the hole. These blew me up I cannot believe how hard this made 50% of my max feel, with the bands of course. I then did some Close stance GMs which torched me too, and really exposed weakness in my stomach and hams. Iíll do these a lot more from now. I finished with some rowing and light dumbbell pressing. Good day.

ME Squat Day 8/8/12

Squat + Red Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 137.5kg
1x1 146kg (PR)
1x5 110kg
1x3 120kg
1x3 125kg
1x2 130kg

Paused and Pulsed in the hole

3 sets 90kg

CS GMs

1x10 70kg
1x10 90kg
1x5 110kg (too heavy for now)

Incline DB Press

1x16 20kg
3x10,8,6 20 kg 20 secs rest

Rows

2 Sets to 80kg will do more 2 moro!
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Old 08-09-2012, 02:56 AM   #384
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Strong squat!
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Old 08-09-2012, 06:34 PM   #385
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Good day.
Good. Good. Keep killing it.
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Old 08-09-2012, 06:39 PM   #386
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Thx

ME Squat Day

I threw in a new tester today, reverse band squats. I stayed with straight weight up to 170kg, which was deep and relatively smooth despite me screwing up a knee wrap and having one leg wrapped for a lot longer than the other! I then added the bands and worked to a max of 210kg. These creep up on you nicely, and all of a sudden feel heavy! I finished with rep work and then beltless CS GMs. Strong night.

ME Squat Day 9/8/12

Squat

1x2 125kg
1x1 145kg
1x1 157.5kg
1x1 170kg
Add Reversed Minis

1x1 185kg
1x1 200kg
1x1 210kg
1x8 170kg
1x6 180kg
1x3 190kg

CS GM

4x5 90kg 20 secs
1x5 100kg
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Old 08-10-2012, 05:56 PM   #387
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Heres a vid with the pulsing squats at the end, blew my hams up nicely.

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Old 08-10-2012, 09:37 PM   #388
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I threw in a new tester today, reverse band squats. I stayed with straight weight up to 170kg, which was deep and relatively smooth despite me screwing up a knee wrap and having one leg wrapped for a lot longer than the other! I then added the bands and worked to a max of 210kg. These creep up on you nicely, and all of a sudden feel heavy! I finished with rep work and then beltless CS GMs. Strong night.
Sounds like a damned good time to me. I need to get on the band train.
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Old 08-12-2012, 04:41 PM   #389
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Bench Day 10/8/12

Bench + 3 Chains

1x2 92.5kg
1x1 100kg
1x1 107.5kg
1x1 112.5kg
1x1 117.5kg
1x8 80kg
1x7 87.5kg
1x5 92.5kg

EZ Extensions

1x10 33kg
1x8 40kg
1x10,8,8,5 48kg
1x14 35kg

HG DB Press

1x14+8+6 30kg ea RP

Plate Raises

2x12-20

SSB Squat + 4 Chains

1x2 110kg
1x1 125kg
1x1 140kg
1x1 148.5kg (PR)
10x5 90kg (speedy)

Since that workout I have not been able to stop eating!!! Slept like a log all weekend too, Volume baby!



ME Squat Day 11/8/12

CS Paused Squat + Orange Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 120kg
1x1 131kg (PR)
3x5 90kg 20 secs
1x5 95kg
1x3 100kg
1x3 105kg
1x3 110kg

Sumo + Minis

5x1 130kg
1x1 140kg
1x1 150kg
1x1 162.5kg (PR?)
5x3 120kg


ME Squat Day 12/8/12

Squat + Mini & 4 Chains

1x2 110kg
1x1 127.5kg
1x1 142.5kg
1x1 153.5kg (PR)
6x3 92.5kg
5x3 100kg
1x3 105kg
1x3 110kg
1x3 115kg

Flags

1x8 +5kg
1x8 +7.5kg
1x5 +10kg

Hip Stufff

3x15-20
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Old 08-13-2012, 04:11 PM   #390
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Bench/ Squat Day

Real solid night tonight, firstly I benched with no leg drive to a max single of 111kg, might be a PR? I then did some rep work.I moved to a lot of pressing after and finished by hitting incline DBs and then lastly Anderson Squats with the SSB. Lots of work done again tonight.Volume is getting up there and I am feeling great. Squats felt dumb strong tonight in particular.

Bench/Squat Day 13/8/12

Bench Press No Leg Drive

1x2 92.5kg
1x1 100kg
1x1 105kg
1x1 111kg (PR?)
3x8 70kg
1x8 80kg
1x8 85kg

Press

10x3 30 secs rest

Incline DBs

1x10 20kg
3x8,6,6 27.5kg
1x12+10+8 20kg

SSB Anderson Squat Pin 28

1x2 110kg
1x1 127.5kg
1x1 145kg (PR)
8x5 100kg Legs/back were blown up after this 30 secs rest
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