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Is the site not working for anyone else?

31/7/08 Front Squats 50kg x 3 60kg x 3 70kg x 3 80kg x 3 Yay, never felt better today. Glute activation, foam rolling and hip flexor stretches ftmfw. BB Bulgarian Split Squats 35kg x 5 35kg x 7 35kg x 7 By working up to a max set, it does mean simply one max set right? I don't...

30/7/08 Supposed to be a rest day (which means some jogging) but I want to switch around my workout days so that I have 2 sessions on the weekend, since sometimes I finish work/uni late and its a pain to drag myself through the workout. RE Upper Body Bench 50kg x 15 60kg x 15 60kg x...

29/7/08 DE Lower Body A few broad jumps...it was really cold and it seemed my joints didn't want to warm up properly Bulgarian Split Squats (with BB) 30kg x 8 30kg x 8 30kg x 8 One legged RDLs 30kg x 8 30kg x 8 Decline Situps 3 x 15 Damn balance...especially on the RDLs...

This is great! I'm going to have to sig one of these.

I think they are more or less the same. The advantage of the dip belt is it's cheaper and you can increase the weight in small increments.

27/7/08 15min jog ----- 28/7/08 First day of WS4SBIII. WOOO!! ME Upper Body Close Grip Bench 50kg x 5 60kg x 5 70kg x 3 80kg x 3 85kg x 3 Pullups BW x 15 BW x 12 Why is it always so hard to maintain the same amount of reps with pullups. One Arm BB Rows 30kg x 8...

Check out the links on this thread: http://www.sherdog.net/forums/f13/tight-hamstrings-796361/ Some good stretches and exercises that could help with the squatting.

Sorry to hear it Urban, it's a horrible feeling when your told you can no longer lift heavy. How about doing some Ross style training?

+1 for the pelvic thrusts I actually haven't felt any need to curl for a long time, but I don't see anything wrong with it. Since you brought it up I might go do a few curls after my workout tonight.

22/7/08 20min jog ------------------ 25/7/08 Front squats Bunch of crappy sets, my back decided to suck today. Put me in such a shit mood for the rest of the workout. Close Grip Bench 60kg x 5 70kg x 5 70kg x 5 80kg x 4 85kg x 4 85kg x 4 85kg x 2 Previous best was 80kg...

Damn...was hoping this was a joke. This blows.

Eh...I just realised that my last few posts havent been posted... 20/7/08 20min jog + couple of sprints 21/7/08 Front squats 50kg x 5 60kg x 5 70kg x 3 75kg x 3 75kg x 3 75kg x 3 75kg x 3 Chins BW+10kg x 5 BW+20kg x 5 BW+20kg x 5 BW x 10 BW x 10 Tuck front lever...

Here's the push part of my workout today, rather short. Close grip bench 50kg x 5 60kg x 5 70kg x 3 80kg x 4 80kg x 5 (normal bench) Just messing around with the last set...Surprised my close grip is only one rep less than my normal bench...I was expecting to get at least 8-10 reps...

19/7/08 Front squats 50kg x 5 60kg x 5 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Felt good, especially those last 2 sets, I feel I really hit the groove there. Close grip bench 50kg x 5 60kg x 5 70kg x 3 80kg x 4 SOHP 50kg x 5 50kg x 4 Tuck front lever holds 2 x 10sec

A plane? That is badass. I'd love to see more pics like that.

Thanks for the link, this will be sweet.

Hey, I'm in. Haven't benched in a month or so but was looking to get back into it, my max is roughly 230lbs as well.

Thanks Smashy, going to have some fun trying out some of these new exercises.

I think the few isolation exercises are fine...Have you tried other squat variations? Split squats, lunges, hack squats just to name a few.