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Old 10-31-2012, 04:39 PM   #531
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Freak?

What a nice thing to say to a lifter. Thanks BtB
Next step up is superfreak.
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Old 10-31-2012, 05:30 PM   #532
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ME Squat Day

Ugghhh felt crap last night, very tired from lack of sleep again. I did GM/Squats off pin 28 with the SSB, up to a new max, I then hit some split squats but my knees hated them, I finished by pulling form a large defecit for speed . The pulls felt great, had planned a whole bunch of beltless squat work but it just wasn’t happenin last night.

ME Squat Day 31/10/12

SSB Pin 28 Squat/GM

1x3 95kg
1x2 110kg
1x1 125kg
1x1 136kg (PR)
1x6 105kg
1x6 110kg
1x6 115kg

Conv Def Deadlift

6 Sets of 5 to 150kg
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Old 11-01-2012, 07:50 PM   #533
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hahaha!! when I can fit in 2 a days I'll be superfreak!!

Bench/Squat Day

I had a fun night tonight, I didn’t feel like benching so I thought I would test a militarty press, I am so ashamed of my press!! But I did manage a PR. I then did deep stretch DB press and finished with squats close stance paused and DEEP as hell with red bands and 2 chains. I then repped triples and finished with barbell 1 arm rows. Pretty good night. I will continue to hit my press hard in between bench cycles, it really needs work but is getting better.

Bench/Squat Day 1/11/12

Press

5 sets t a max then 2x8,5

DB Bench NL

1x15 22.5kg
1x15 27.5kg
1x8 32.5kg

CS Paused Squat + Red Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 126kg (PR)
5x3 105kg
1x2 105kg

Strict 1 Arm BB Rows

3x12 to 55kg
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Old 11-02-2012, 05:27 PM   #534
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ME Squat Day

Tonight I squatted with the SSB and a red band up to a max single. I then dropped down for 6 sets of speed work. Kept volume low cos my pulling volume is about to take a decent jump, as will my bench.

ME Squat Day 2/11/12

SSB Squat + Red band

1x2 95kg
1x1 110kg
1x1 125kg
1x1 137.5kg (PR)
6x2 90kg 30 secs

Sumo Deadlift

10x3 157.5kg

Pulls will be 10x3 evey 3-4 days ramped up as heavy as I can go before I taper off for the meet, bench will be smolov again. Squats will still be daily maxes with less volume on the days I pull.
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Old 11-03-2012, 10:09 AM   #535
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Pulls will be 10x3 evey 3-4 days ramped up as heavy as I can go before I taper off for the meet, bench will be smolov again. Squats will still be daily maxes with less volume on the days I pull.

Interesting plan. When is the meet?
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Old 11-03-2012, 07:57 PM   #536
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Thx its a push pull Nov 30 all proceeds to child hood charity. I did it last year it was fun
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Old 11-04-2012, 05:26 PM   #537
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Bench/Squat Day Part 1

I did floor press for a change of pace today, I went for a heavy triple but things sure felt heavy! I then hit SSB squats with an orange band and 2 chains. This went well but the squat program needs a shake up. Need more practice with real weight on the straight bar. Will have to have a think about how to do it with the meet approaching, I have really upped the pulling volume so that will need to be considered.

Bench/Squat Day 4/11/12

Floor Press

1x3 90kg
1x3 97.5kg
1x3 105kg
1x2 107.5kg
1x20 60kg

SSB Squat + Orange Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 137.5kg (PR)
3x3 82.5kg
Add all chains
3x3 82.5kg
Add Mini Band
3x3 82.5kg

ME Squat Day Part 2

I went back in for a second workout of the day and went after squats with chains, these felt great, very strong, I got to 165kg on the bar and it moved ok, I shot for a PR with 176kg but missed, the lift didn’t feel right from the start so I tried it again, unfortunately the miss smoked me and I failed again. I tried to do backoffs but I was gassed and hungry, note if you are gonna train twice a day, make sure you eat well enough to do so! Anyways I need to rethink squats for a while, I got some ideas so we will see how it goes.

ME Squat Day Part 2 4/11/12

Squat + 4 Chains

1x3 95kg
1x2 110kg
1x2 125kg
1x1 142.5kg
1x1 155kg
1x1 165kg
2xM 176kg (FFFAAAUUURKKKK U!!!!)

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Old 11-05-2012, 05:17 PM   #538
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Squat/Deadlift Day

Today I free squatted for reps and volume, I have started off light and will work my way up from here. I only used 120 kg tonight but it will get heavier quickly!! I then pulled sumos for 10 sets. I finished by hitting some rows. Pretty solid nights lifting, felt like a puss not maxing the squat though!!! Haha

Squat/Deadlift Day 5/11/12

Squat

6x6 120kg

Sumo Deadlift

10x3 162.5kg

Row

3x12 To 37.5kg
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Old 11-06-2012, 03:18 PM   #539
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Squat Day

Man, my RH hip is dinged up nicely, squats felt SHITE tonight.I managed 7 sets of 5 with 127.5kg, it was harder then it should be but only due to the hip. After squats I did a bunch of glute/ham work and tones of mobility stuff. I think I managed to get it all “unglued” but it sho felt terrible!!!

Squat Day 6/11/12

Squat

7x5 127.5kg

Hip Thrusts

4x12 to 110kg

Single Leg Hypers

3x10-15
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Old 11-06-2012, 09:17 PM   #540
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Squat

6x6 120kg

Sumo Deadlift

10x3 162.5kg
Workhorse.
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