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Old 04-09-2013, 08:28 PM   #801
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Keep that PR machine cranked.
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Old 04-10-2013, 04:54 PM   #802
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keep it going hopper keep grinding it out
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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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Old 04-10-2013, 08:20 PM   #803
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Bench/Squat/Deadlift Day

Tonight I benched vs doubled minis, I did a stck of sets working to a heavy single, nowhere near a max. I then hit SSB squats + a blue band, these were so freakin tough with that much band tension. I hit a PR there and then began a few speed sets. I supersetted the speed sets with sumo deadlifts. The squats actually made the pulls super explosive so I worked up. I ended up missing at about 495lbs which was ok with me considering the crazy amount of work already completed. It would appear changing my foot position has had a massive impact on my speed/strength off the floor. I am itching to put the suit on and see where my geared pull is.

Bench/Squat/Deadlift Day 10/4/13

Bench + 2 Minis

4x4 75kg
6x3 80kg
1x1 85kg
1x1 90kg

SSB Squat + Blue Band

1x3 80kg
1x2 95kg
1x1 105kg
1x1 112.5kg
1x1 117.5kg (PR)
6x2 70kg
4x2 80kg

Sumo Deadlift

1x3 130kg
2x3 150kg
1x1 170kg
1x1 185kg
1x1 200kg
1xM 222.5kg
3x2 160kg

Allotta work tonight, feeling great.
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Old 04-11-2013, 02:22 AM   #804
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Quote:
Originally Posted by HIThopper View Post
Bench/Squat/Deadlift Day

Bench/Squat/Deadlift Day 10/4/13

Bench + 2 Minis
4x4 75kg 6x3 80kg 1x1 85kg 1x1 90kg

SSB Squat + Blue Band
1x3 80kg 1x2 95kg 1x1 105kg 1x1 112.5kg 1x1 117.5kg (PR) 6x2 70kg
4x2 80kg

Sumo Deadlift
1x3 130kg 2x3 150kg 1x1 170kg 1x1 185kg 1x1 200kg 1xM 222.5kg
3x2 160kg
Very very strong DLs HIT ... congrats on Squat PR ... keep smashing the wts. buddy ...
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Old 04-11-2013, 05:29 PM   #805
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its a good day when you hit a PR
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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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Old 04-11-2013, 09:40 PM   #806
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ME Bench/ME Squat Day

Today I tested the waters with bench, I have not benched heavy in about 6-8 weeks its all been focused on 60- 80%. I did however ramp up volume over the last 2 weeks. Last night was my 8th straight bench workout, I hit a very smooth 122.5kg with some in the tank. I jumped to 130kg and couldnít push past my sticking point. At leaset I am on the right track. This gives me good ideas on my next cycle. I then hit squats with chains for a shitload of sets working towards a single with about 330lbs. Not a max but heavy tho. I finished with RE pullthrus to fry the glutes/hams. Training is going well again, good to know!

ME Bench/ME Squat Day 11/4/13

Bench Press

1x2 90kg
1x2 100kg
1x1 107.5kg
1x1 112.5kg
1x1 117.5kg
1x1 122.5kg
1xM 130kg

Squat + 4 Chains

3x5 112.5kg
5x3 122.5kg
2x2 130kg
1x1 137.5kg
1x1 145kg
1x1 152.5kg
1x5 105kg

Pull Trus

70 reps

Squats were slow, time to make a few changes.
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Old 04-12-2013, 01:54 AM   #807
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Strong work as usual HIT ... keep charging hard buddy ...
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Old 04-14-2013, 05:28 PM   #808
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Cheers

ME Squat Day 13/4/13

Paused Cambered Squat + 4 Chains

1x3 99kg
1x2 114kg
1x1 129kg
1x1 146.5kg
1x1 159kg (PR)
Approx 30-35 backoff reps at between 60-75% of Straight Weight max+ Chains

Band GMs

3x20ish

Abs

3x10

1 Leg Thrusts

2x10-15

Strong Day, near 350lbs + chains with the cambered bar and paused is a good day at the office.

ME Squat Day

Tonight I squatted vs an orange band and 2 chains, I threw knee wraps on for the first time in weeks, OH MY GOODNESS, they actually are painful, I had gotten so used to them from daily squatting but since throwing them in there for a practice fuck me they hurt. Iíll need to get used to them again methinks! Anyway I hit a PR of 157.5kg + the contrast, moved well just a bit slow with the wraps cutting in! I then hit backoffs with around 60-65% and then dropping back down to the high 50% range, remember this is just the bar weight, not including bands so its still quite heavy relatively speaking. I then pulled banded sumos and ultrawides for triples until I was out of time. Good workout, I want to add more accessory work again but time wise it gets tough trying to juggle work and most importantly family and then want to try train for 3 hours a day also!

ME Squat Day 14/4/13

Squat + Orange Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 130kg
1x1 145kg
1x1 157.5kg (PR)
6x3 110kg
2x2 117.5kg
1x5 95kg
2x4 100kg

Sumo + Minis (alternating comp and super wide stance)

2x3 110kg
4x3 130kg
3x2 137.5kg
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Old 04-15-2013, 03:56 PM   #809
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Congrats on the PR.
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Old 04-15-2013, 06:45 PM   #810
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Thx mate

Bench/Squat Day

Tonight was benching for shpeeeeeddd. I used 80kg for 5x5, I then hit incline DBs, followed by reverse curls and JMs. I rounded out the evening with paused SSB squats with a red band and 2 chains. These were strong and worked me well.

Bench/Squat Day 15/4/13

Bench press

5x5 80kg 45 secs

Incline DBs

2x17,14 20kg

JM Press

3x12
Ss
Reverse Curls
3x10-12

SSB Paused Squat + Red Band & 2 Chains

1x2 80kg
1x2 95kg
1x1 110kg
1x1 120kg
1x1 127.5kg
3x4 85kg
3x3 92.5kg
6x2 100kg
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