Onward to BSM 2013! (cough...natural BSM...cough)

Agreed nice volume on the bench buddy.

Nice benching mate, I am pretty sure we will be seeing some PBs from you soon

I am enjoying the volume stuff at the moment, and its really easy mentally. I only go balls to the wall every second week on bench now, so it feels like there is less pressure, and I'm really bouncing when I do get to go hard

Hope so Davy

Deads, first time doing floor deads in a long time
215 kgs for 2 sets of 5 reps
190 kgs for 8 sets of 3 reps, 90 seconds rest, well until the last few sets
Absolutely f**king spent, needs work

GHR, 3 sets of 10 reps

Abz and calfs

3 sets of 100 skips

Up most of the night stretching as my spine was not happy, just did the minimum today

Press
97.5 kgs for 5 reps
117.5 kgs for 1 rep

Not much else really

concerned my back may be a bit f**ked, will rest this weekend and see

Whats happened to the back mate, not good news

hope its nothing bad with the back dude.

but did you stretch after you session if not get it done

I think it's just a recurring thing where my hip flexors tighten up

Yeah Neil, been stretching constantly, and it has eased off significantly

i always Heat my back after training now and first thing in the morning its really helped me alot.

just wondering if you suffer from tight hips and hamstrings?

Hips yes, I am constantly stretching those now, so I can sort of squat, if I don't, it all goes wrong

Back still tender, oly squats with keys instructional
145 kgs for 2 reps
145 kgs for 2 reps
145 kgs for 2 reps
165 kgs for 2 reps
165 kgs for 2 reps, lost the 2nd one forward
145 kgs for 2 reps

Leg press, 3 sets of 20 reps

Single leg glute bridge, 3 sets 10 seconds, keys said he had never seen anyone struggle that badly with these, including 60 year old woman

This may be a problem

Ab roll outs 3 sets of 8 reps

This sounds entertaining, what do they involve, I have never tried such a thing I dont think

http://bretcontreras.com/wp-content/uploads/Single-leg-glute-b...

Pretty low level exercise sort of thing you would give to injured or untrained populations...

If that's Martin in the picture then his legs and ass have really come on well recently

Squats actually look better than they did before i think

Bench
147.5 kgs for 9 reps, +2.5 same reps
177.5 kgs for 1 rep +1 spotted, +2.5 -1 rep. Screwed the first rep, line was awful, pleased I muscled it up

Push ups
20
20
20
10
10

Supersetted with pull downs, 5 sets of 20

Some skipping