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Old 04-23-2013, 06:56 PM   #821
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Thx fellas, good night last night check it out

ME Squat Day

Tested free squats tonight, I used the low box TnG and hit a PR of 185kg I think thatís 405lbs, nice. I then hit a gang of reps with 120+kg. I rounded out the night by pulling sumo against minis form a slight defecit. Very strong night good to be back up to 405 again. Next stop 440lbs or 200kg.

ME Squat Day 23/4/13

Squat

1x3 110kg
1x2 125kg
1x1 140kg
1x1 155kg
1x1 170kg
1x1 185kg (PR)
2x7 120kg
3x4 127.5kg
3x3 135kg
3x2 142.5kg

Defecit Sumo + Minis

1x3 110kg
5x2 120kg
5x1 130kg
1x5 110kg

Smoked and stoked to hit my all time PR off a lower box, somethings workin!
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Old 04-24-2013, 02:40 AM   #822
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Quote:
Originally Posted by HIThopper View Post
ME Squat Day 23/4/13

Squat
1x3 110kg 1x2 125kg 1x1 140kg 1x1 155kg 1x1 170kg 1x1 185kg (PR)
2x7 120kg 3x4 127.5kg 3x3 135kg 3x2 142.5kg

Defecit Sumo + Minis
1x3 110kg 5x2 120kg 5x1 130kg 1x5 110kg
Congrats on PR HIT ... 440 is just around corner .... Keep up the great work buddy ...
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Old 04-28-2013, 09:46 PM   #823
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Thx man

ME Squat Day

Been at the lake for 3 days so I was a little keen to feel some weight today. I did SSB Paused squats with an orange band, these went well, I worked up to 3 wheels for a PR then did backoffs again. Volume will be slightly lower on backoffs for a couple weeks and Iíll ramp again. Only difference is Iíll do a little assistance work for the glutes abs n hams as well. To finish I pulled sumo vs 3 cahins and then did pullthrus and ab wheel to finish. Solid day.

ME Squat Day 28/4/13

SSB Paused Squat + Orange Band

1x2 95kg
1x1 110kg
1x1 125kg
1x1 140kg (PR)
2x4 102.5kg
2x3 110kg
3x2 117.5kg

Sumo + 3 Chains
3x3 130kg
Add Belt
3x4 150kg
3x2 165kg

Pullthrus

2x20,23

Ab Wheel

2x12 BW
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Old 04-29-2013, 10:04 PM   #824
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Bench/Squat Day 29/4/13

Bench press

10x3 97.5kg

EZ Extensions

3x10-12 38kg

Rev Curls

3x10-12

Paused Squat + Red Band & 4 Chains

1x2 95kg
1x1 110kg
1x1 120kg
1x1 127.5kg
3x4 90kg
4x2 97.5kg

Alot of tension from the chains n bands, was a tough session cos I paused em nice n deep for a 3 count.
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Old 04-30-2013, 11:29 AM   #825
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Smash on HIT. Competing any time soon?
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Old 04-30-2013, 07:54 PM   #826
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na I just missed a meet here in April, too busy with work to research it properly is all.

Thx man
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Old 04-30-2013, 07:55 PM   #827
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ME Squat Day

Tonight was crazy bell squats with the cambered bar, I worked up to a nice PR of 136.5kg + the 30kg in hanging plates. I then hit backoff sets and finished by doing DB swings, GHRs and Chins. Solid night, need to chin more and will be from here on. Also getting the urge to throw some HIT conditioning in, I have been fighting it a long time but it needs doing. Just got to workout how/when.

ME Squat Day 30/4/13

30kg Chaos Cambered Squat (All + 30kg in Hanging Plates)

1x2 99kg
1x1 114kg
1x1 129kg
1x1 136.5kg (PR)
2x6 89kg
2x3 99kg
3x2 104kg


DB Swings

1x25 30kg
2x20 50kg

GHRs

3x15,15,12 BW

Chins

3x9,9,8 BW
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Old 05-01-2013, 06:42 PM   #828
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ME Squat Day

Today I used the SSB gripping the bar out wide, this really tosses me forward and makes the lift hard. I used an orange band and went to a max single of 130kg for a PR. I then hit backoffs and went to work pulling after. I finished with RDLs with my toes elevated, this burnt the hams n glutes a treat.

ME Squat Day 1/5/13

SSB No Handles + Orange Band Squat

1x2 80kg
1x2 95kg
1x1 110kg
1x1 120kg
1x1 130kg (PR)
6x3 90kg
2x3 97.5kg


Sumo Deadlift

2x4 150kg
Add Belt
3x4 170kg
3x1 185kg
1x7 140kg

Snatch RDLs

3x15-20 to 80kg
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Old 05-02-2013, 06:47 PM   #829
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Bench/Squat Day

Today I benched for some reps and then did some DB work, I finished with triceps. I also squatted with 4 chains doing my volume first before working up to a heavy single. The single wasnít max but its creeping up nicely. Got an issue with my RH hip, itís the one that plays up a bit, its definitely weak and causing instability in the hole, gonna keep at it with single leg work cos I feel like that helps.

Bench/Squat Day 2/5/13

Bench press

1x8 75kg
Short rest
1x6 82.5kg
Short rest
1x4 90kg
2 sets like above

DB Press Incline to Flat to Floor HG

1x18,18,14 20kg ea

Tricep Pushdowns Varied Grips

50 reps

Squats + 4 Chains

2x7 110kg
1x5 120kg
2x3 130kg
1x1 142.5kg
1x1 155kg
1x6 115kg

Single Leg Work
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Old 05-02-2013, 07:04 PM   #830
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nasty looking workout!
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