High Frequency Westside (Kinda!)

[HIThopper]

ME Squat Day

Slow lethargic day today, I squatted with the SSB and an orange band up to a new PR tho despite my for being off and not feeling super warmed up. I tried to cluster backoffs after but only managed 7 sets before calling it a day for squats. I then rack pulled sumos for reps, this went well, I dropped the pin height to mid shin and repped away for 10s.Finished with banded GMs, whole PC was smoked after 2 sets of 22. Ok day.

ME Squat Day 16/4/12

SSB Squat + Orange Band

1x2 110kg
1x1 117.5kg
1x1 125kg
1x1 133kg (PR)
5x2 110kg Short Rests
2x2 115kg

Sumo Rack Pull Pin 42

1x10 180kg
1x10 190kg

Black band GMs

2x22

[LtL]

PRs are always good.

LtL

[gaspers04]

Congrats on your PR!

[BendtheBar]

Bounce back strong next time.

[HIThopper]

Thx fellas got a good one in last night


ME Squat Day

Solid day today, fighting a bit of a sinus thingy at the moment but ploughed thru a good workout. I squatted with the big nasty blue band today and worked up to a PR of 109kg, I then dropped to a mere 70kg for speed work and waved back up to 80kg, I held great bar speed tho which was what I was after. I then hit some chins and called it a day.

ME Squat Day 17/4/12

Squat + Blue Band

1x1 100kg
1x1 112.5kg
1x1 120kg
1x1 129kg (PR)

All sets 20-30 secs rest
4x2 70kg
3x2 75kg
3x2 80kg

Chins

1x5 +10kg
1x3 +15kg
1x7 +18.75kg
1x7 +13.75kg
2x7 +10kg

[tank]

Great work HIT. Congrats on the PR.

[BendtheBar]

Good to see consistent PRs.

Chins are looking good as well.

[Pull14]

Hellz yeah! Bounced back today. Back to back PRs are always great.

[HIThopper]

Thanks guys!!

DE Bench/ME Squat Day

Dang gum I was busy last night!!! Had so much to do and to top it off it was an bench/squat night! I got in alot of work tonight tho and was quite tired after. First up was speed bench with chains, I dropped a tad weight this week but added a chain, this went well I maintained good bar speed for all 14 sets. I then military pressed for quite a few reps too.Next was dumbell pressing for 10s with an emphasis on a deep stretch in the bottom. Finally it was time to squat, SSB with 3 chains up to a new PR of 142.5kg then some heavy singles to backoff and a buttload of speed work. Good night. Very tiring tho.


DE Bench/ME Squat Day 18/4/12

Bench + 3 Chains 3 Grips

14x3 52.5kg

Press

2x8,7
2x10

DB Bench Paused Deep

1x12 25kg
2x10 32.5kg

SSB Squat + 3 Chains

1x2 110kg
1x1120kg
1x1130kg
1x1 142.5kg (PR)
5x1 125kg 20 secs rest
2x4 75kg
2x4 80kg
2x4 85kg

[tank]

Lots of great work HIT. What's SSB?