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Old 09-18-2012, 08:39 PM   #461
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Bench/Squat Day

Today I benched with a close grip and 2 chains, I took out the leg drive and went to a new PR of 107.5kg, tough lift but I got it. I then dropped down for speed work which is tough with your legs taken out of it! I did 10 sets of 3 with 20 secs rest. I then did 10 sets for triceps and 2 sets of pushups to near failure. I finished with SSB squats and a red band with 2 chains.I hit a PR there and did 1 light backoff set as it was getting late and I was smoked. Solid night.

Bench/Squat Day 18/9/12

MG Bench + 2 Chains No Leg Drive

1x3 80kg
1x1 90kg
1x1 97.5kg
1x1 102.5kg
1x1 107.5kg (PR)
10x3 60kg 20 secs rest

EZ Extensions

1x10 28kg
1x10 38kg
6x5 43kg
2x5 45.5kg
2x5 48kg

Pushups

2x21,24 BW

SSB Squat + Red Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 120kg
1x1 127.5kg (PR)
1x10 75kg
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Old 09-19-2012, 01:53 PM   #462
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You've been hitting quite a few bench PRs lately. Keep it going.
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Old 09-19-2012, 06:38 PM   #463
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Cheers BtB

ME Squat Day

I was tore down today, lack of sleep and just felt busted, so I decided that was the perfect time to squat heavy! So I loaded up the red band and went to work. I hit a PR of 153.5kg, with the band tension that was a pretty solid lift. I then dropped down for 5s working up heavy again. I did 1 rep set at the end to bump the volume up a little and then swang a dumbbell. These hit the glutes/hams well

ME Squat Day 19/9/12

Squat + Red Band

1x2 95kg
1x1 110kg
1x1 130kg
1x1 142.5kg
1x1 153.5kg
4x5 105kg
1x5 110kg
1x5 120kg
1x4 125kg
1x10 90kg

Dumbell Swings

3x15-20 30kg,40kg,45kg
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Old 09-19-2012, 09:30 PM   #464
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congrats on the PR....keep it up
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Old 09-20-2012, 05:15 AM   #465
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Thanks mate!

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Old 09-20-2012, 04:53 PM   #466
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ME Squat Day

Solid night tonight, having issues with gripping the bar again, it seems I just brainfart and either rack it too low. Anyways I worked up to 156kg for a PR and then dropped down for RE work. Sets of 10 on the menu tonight, ewwww rep work but a necessary evil I suppose. I eneded up hitting an awkward and heavy set of 5, quite a bit of volume tonight. I finished with abs and light reverse hypers.

ME Squat Day 20/9/12

Squat + Mini & 4 Chains

1x2 95kg
1x2 110kg
1x1 130kg
1x1 142.5kg
1x1 156kg (PR)
1x10 90kg
1x10 95kg
1x10 100kg
1x10 105kg
1x6 110kg
1x5 120kg

Rev Crunches

1x10 BW
1x10 +10kg
1x8 +15kg
1x5 + 15kg

Rev Hypers
2x20
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Old 09-20-2012, 07:18 PM   #467
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I was tore down today, lack of sleep and just felt busted, so I decided that was the perfect time to squat heavy!
Win!
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Old 09-23-2012, 07:11 PM   #468
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Bench/Squat Day 21/9/12

Bench + Mini Band

1x2 92.5kg
1x1 100kg
1x1 107.5kg
2xM 115kg
3-4 Backoff sets I forget

SSB Pause Squat 3 Count

1x2 110kg
1x1 125kg
1x1 140kg
1x1 150kg
Dammit I cannot remember the backoff sets but I have been destroying squats lately, I am aiming to complete about 40-50 “work set reps” each day. These sets are usually done above 75% of the max for the day. I went back into the gym later and did a bunch of tricep and shoulders with upper back too.

ME Squat Day

Today I pause squatted for a 3 count with 4 chains on the bar, I was feeling like crap all day, even up until the backoff sets I felt lousy, I still managed a pretty decent workload though. I hit a top set of 150kg and then dropped down. I did a lot of work and then managed to do sup chins and hypers to finish. Chins have taken a hit as I have not been giving them enough love. Need to fix that again. Good workout.

ME Squat Day 22/9/12

Paused Squat + 4 Chains 3 Count)

1x2 95kg
1x2 110kg
1x1 125kg
1x1 135kg
1x1 145kg
1x1 150kg
4x3 115kg 20 secs
2x3 120kg
2x3 125kg
1x3 130kg
1x3 135kg
1x15 90kg

Chins

3x8,7,7 BW

Hypers

1x20 BW
1x20 +10kg
1x15 +20kg
1x10 +25kg
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Old 09-23-2012, 07:12 PM   #469
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ME Squat Day 23/9/12

SSB Squat + 4 Chains

1x2 95kg
1x2 110kg
1x1 125kg
1x1 140kg
1x1 151kg (PR)
3x5 105kg
1x5 112.5kg
1x5 117.5kg
1x5 125kg
1x5 127.5kg
1x5 130kg

Pin 43 Rack Pulls

1x5 150kg
1x5 180kg
1x5 200kg
1x5 220kg (480ish Lbs)
1x8 190kg

Strong nigh
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Old 09-24-2012, 03:43 PM   #470
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Dammit I cannot remember the backoff sets but I have been destroying squats lately, I am aiming to complete about 40-50 “work set reps” each day.
Insane conditioning.
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