M.E Squat

Front squat: 50 x 8
60 x 6
70 x 5
80 x 4
90 x 2
100 x 2
110 x 1
120 x 1
130 x 0 (FAIL) lost balance
130 x 1

Back extensions: BW+10 x 12
BW+10 x 12
BW+10 x 12

Medicine ball crunches: 15, 15, 15

Dips: 20 x 6
40 x 6
50 x 3

No glute hamraises again, hams were fried from front squats, made a new record, dips were for fun, im exhausted will add other stuff later

Friday

D.E Bench

Bench press: (70 x 3) x 8

Dips: BW+40 x 6
BW+40 x 6
BW+50 x 2

Military Press: 60 x 6
60 x 6
60 x 5

Lat Pulldown: 70 x 6
70 x 6
75 x 4

-left arm is really bugging me now, dips are gonna take a backseat for a while
-No preworkout meal + (an old)left arm injury got in the way of training, still theres a bit of progress thinking of taking 1 week break soon

SUNDAY

D.E Deadlift

Sumo DL off 2 inch platform(i think): (110 x 3) x 8

(Conventional) Deadlift: 110 x 6
110 x 6
110 x 6

S M Knee raises: 8, 8, 8

Reverse Hypers: 8, 8, 8

This post has been edited by JIB-89: Jun 1 2008, 07:16 PM

THURSDAY

Floor press of 3 inch box(i think): 60 x 8
80 x 6
90 x 4
100 x 3
110 x 2
120 x 2
130 x 1

D.B tricep extension: 25(lbs) x 10
25 x 10
25 x 10

D.B row: 80(lbs) x 10
80 x 10
80 x (7 with left 8 with right)

D.B front raises: 25 x 10
25 x 10
25 x 10

Hammer curls: 35 x 10
35 x 10
35 x 8

-One hell of a workout... i think this is how the RE method is suppose to be done, felt pumps that i havent felt for months
-Floor press isnt any easier then the bench press, if anything it maybe more difficult.... just that theres no fear of being stapled

WEDNESDAY

M.E SQUAT

Box Squat: 80 x 8
90 x 6
100 x 5
110 x 4
120 x 3
130 x 3
150 x 2
160 x 1
170 x 1

Rever Hypers: 10, 10, 10

Medicine ball crunches: 15, 15, 15

(Plate holds and oly clean & jerk)

Hyperextensions: BW+15 x 12
BW+15 x 8
BW+15 x 10

-Decided to throw in clean&jerk to help with flexibility and front squats, the 'jerk' part felt easier DE effort paying off
-also to increase work capacity
-abs feeling a whole lot better, can start doing some real work soon
-is it just me or is HL Milk just... sweet? tastes like vanilla

This post has been edited by JIB-89: Jun 11 2008, 10:44 PM

clean and jerk? dude. that is such a technical lift man.

Yea i know but its fun, whats more is i cant do a "proper" front squat if i cant learn to do a proper clean

FRIDAY

D.E Bench Press

Bench press: 70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 6

Close grip bench press: 80 x 6
90 x 5
90 x 3,3

Chin ups: BW+15 X 6
BW+15 X 5

Dumbell press: 45(lbs) x 6
45 x 6
45 x 6

Hammer curls: 35(lbs) x 8
35 x 8
35 x 6

-no preworkout meal, but had a shake in between sets
-timing was off, few mofos were staring away it became annoying (which is why on my last set of bp i did 6 instead of 3). seriously people, if you wanna use the bench just ask whether can share/work in or how many more sets more or go do something else first, dont stare at people with a stupid constipated look on your face

If you want to have a shake in between your workouts, make it simple and fast acting. Sometimes i have no time to wait for a full preworkout meal or shake, so what i do is I mix in 2 scoops whey and 2 tablespoons dextrose, add in a lot of water in a shaker. Drink half of just before the workout and sip the other half throughout the workout. I read about this from Milos Sarcev's articles.

Alright. Thanks will try that next time

What was in your shake today? Cos too heavy and it will make you sluggish during workout.

2 scoops of whey and water. I didnt feel sluggish just a bit weak for the chinups, as for the bench, i kinda rushed it so things didnt go as plan

Explains it, you didn't have any carbs.

SUNDAY

D.E Squat

Squat: (80x3) x 8

Goodmornings: 90 x 8 (Liiighht weiighttt ! ! ! ! !)
90 x 8
90 x 8

Reverse hypers: 10, 10, 10

Side bends: 40(lbs) x 8
40 x 8
40 x 8

Few attempts at olympic clean, bar only

-still got progress, all is good right now i'm implementing oly cleans(bar only) to perfect my form and also as a form of speed work, i do them with less then 30 seconds in between so its kinda challenging, on M.E squat i'll focus more on lifting more weight

MONDAY

M.E Bench press

Close-grip bench press: 60 x 8
70 x 6
80 x 4
90 x 3
100 x 2
110 x 1 (didnt touch chest though)
110 x 1
120 x 1
130 x 1
140 x 1

Tricep pressdown: 35 x 10
35 x 10
35 x 10

Plate raise: 20 x 10
20 x 10
20 x 9

Barbell rows: 70 x 6
70 x 6
70 x 6

Hammer curls: 35(lbs) x 9
35 x 8
35 x 8

-Still got progress, this really turned my day around, wasnt expecting to go that much

You did a 140KG CGBP?
Monstar

No pause though, i save pauses for floor presses now, other variations of bench press i focus on training the stretch reflex
and yes i am very happy

WEDNESDAY

M.E Deadlift

(Conventional)deadlift off 6-8 inch boxes:
60 x 8
80 x 6
100 x 4
120 x 3
140 x 2
150 x 2
180 x 1
190 x 1
200 x 1
210 x 1

Rever hypers: 10, 10, 13

Hyperextensions: BW+10 x 10
BW+10 x 10
BW+10 x 10

Hanging leg raises: 7,7,4

Where'd you find a box in FF?

Not really boxlah.... you know those stupid blue things lying around fitness centers? i think they use it for aerobics or what, gotta be creativelah... so from time to time i'll adjust to be higher or lower with close/wide grip for variations