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Old 04-16-2013, 05:05 PM   #811
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ME Squat Day

Tonight I tested my straight weight cambered squat, I smoked a PR of 176.5kg, 4 plates per side would have fallen for sure the way this moved. I hit backoff sets at 65-80%, accumulating about 40 working reps. I then did RE work on RDLs with snatch grip, GHRs and then some quad work. Strong Night, all the pauses, box squats and bands made my squat very fast.

ME Squat Day 16/4/13

Cambered Bar Squat

1x3 99kg
1x2 114kg
1x1 129kg
1x1 149kg
1x1 164kg
1x1 176.5kg (PR)
3x4 110kg
4x3 119kg
4x2 129kg
2x2 134kg

Snatch Grip RDL

1x25 70kg
1x23 90kg
1x15 100kg

GHRs

3x10-15

Quads

2x20
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Old 04-17-2013, 05:14 PM   #812
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Bench/Squat Day

Tonight was bench, I sat right around 70% for 5s, I then went to CG 3 boards and finished with EZ extensions, both for high reps. I finished the night off using the SSB wide grip (not on handles) and box squatting with 4 chains. These went well. Solid night.

Bench/Squat Day 17/4/13

Bench Press

5x5 85kg 45-1min rest

CG 3 Board

2x20,16 60kg

EZ Extensions

2x15,13 33.5kg

SSB Box Squat + 4 Chains (No Handles)

1x2 80kg
1x2 95kg
1x1 110kg
1x1 120kg
1x1 130kg
1x1 137.5kg
5x4 80kg
3x3 87.5kg
1x3 95kg
2x2 100kg

Speed was very good off the box, sitting back and low also blew the hams up nicely
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Old 04-18-2013, 06:35 PM   #813
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ME Squat Day

Tonight was paused squats + a mini and 4 chains, smoked a PR of 145kg with probably a little in the tank. I then hit backoffs, quite a few to be exact!! I finished by pulling sumo vs 3 chains, this went well. Pull is feeling great at the moment. Solid night.

ME Squat Day 18/4/13

Paused Squat + Mini & 4 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 135kg
1x1 145kg (PR)
5x3 110kg
7x2 117.5kg
1x6 102.5kg

Sumo Deadlift + 3 Chains

2x4 130kg
4x3 150kg
3x2 160kg

Moved well.
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Old 04-19-2013, 02:26 AM   #814
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Consistently strong working HIT ... nothing like a squat PR ... keep crushing the wts. buddy ...
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Old 04-19-2013, 08:06 PM   #815
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congrats on the 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 04-21-2013, 06:03 PM   #816
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Thx man

Bench/Squat Day 20/4/13

Bench press

5x5 90kg

Press

2x10-12

DB Press

2x25,23

Paused Cambered Squat + Red Band

1x3 99kg
1x2 114kg
1x1 124kg
1x1 134kg (PR)
40 Reps backoff sets between 55-65%

Solid, volume on squats will spike again before I take 3 days at the lake for a break.
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Old 04-21-2013, 06:34 PM   #817
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ME Squat Day

Today I did squats with 50kg of hanging plates on the bar. The kick from these was mental, really fried the legs. I hit a top set of 165kg including the hanging plates. I then hit backoffs. I finished by pulling sumo up to 4 plates. My pull is feeling really strong again. Turning my feet out some has really given me a better start position and increased my power off the floor.

ME Squat Day 21/4/13

50kg Chaos Squat

1x3 80kg
1x2 95kg
1x1 105kg
1x1 110kg
1x1 115kg
5x5 70kg
3x3 80kg
2x2 90kg

Sumo Deadlift

1x5 130kg
1x5 150kg
Add Belt
4x3 170kg
2x2 180kg

Leg Curls

2x40,28

Rows

2x25
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Old 04-23-2013, 08:07 AM   #818
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Doing some excellent working buddy ... keep up the great work ...
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Old 04-23-2013, 01:48 PM   #819
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Keep the PRs rolling Hit.
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Old 04-23-2013, 04:59 PM   #820
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Killed it again.
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