No.13's training.

Dave284


I really advise strapping up for DB row's mate. 

That's interesting because most "strength" guys I've spoken to (mainly on MT!) have told me to go for chalk instead of straps. Considering No13 is training primarily for strength and so therefore should be training his grip as well as everything else, would it not be better for him to just use chalk instead of straps? (I am a fan of straps btw, just am interested in hearing your point of view on this!)

Aye, I've kind of had it built into me not to bother with straps?

CK - I think in an ideal world I'd be diong deads every week as well to help beast my grip. DB Rows are normally just an assistance exercise for me so straps wouldn't really matter if I'd been deadlifting right before it. However, as that won't be happening for a number of months, I'm not sure whether to get some then?

I dont use them for anything else. Never ****ing use them to deadlift with whatever you do. But for DB rows, you ll literally be able to do twice or three times as many reps with them. Last time I did them I did 60 x 15, without straps id probably have got 5. Im not doing the rows to build my grip, im doing them to thicken my back. 

If your grip is wank pull your lighter dealifts double overhand and do some double overhand holds and pinch work. 

Cheers for the insight my PL oracle! I've never hand an issue with grip when I was deadlifting. I'll have a look online see if I can find a place selling them with speedy delivery, AND get my chalk too, after another unsucessful day in town. Your rows are sick by the way.

On another note I went to watch Avatar today, ****ing brilliant.

Crawled my way through a leg workout tonight. So **** not even worth mentioning. About 6 sets of split squats, 4 sets of SLDLs and 4 sets of abs. All pretty ****ing cack and feeling sick all the way through.

Split squats require more co-ordination and balance than first thought! They also knacker the hell out of you. Legs turned to jelly by the end of them so must have been doing something right. Still, was pretty **** though.

Straps!!!! I was rowing (with sh!t form LOL) over 70kg no straps for 10 (the infamous youtube clip). Horses for courses tho I double over hand all my DLs, so far up to 227.5 which I hope to wreck later in 2010 but IMHO without too much work you should easily be able to hold on to a weight you row with.

On the plus side that's the last time you'll have to do legs until next year

That's very true Jedi! However I'll be walking up the Malvern Hills new years day which'll be a workout in itself.

Pretty bollocks session tonight.

30/12
DB Push Press
(each arm)
25kg x 5
35kg x 5
45kg x 1
55kg x F
45kg x 1 (right only)
45kg x Fx3 (left)
****.

DB Strict Press
(each arm)
25kg x 6
25kg x 6
25kg x 6
25kg x 6
25kg x 6
25kg x 6

Skulls
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10


Lasted 45mins. Good riddance! I WANT 60kg DB PP before end of Jan.

I had the same feeling today doing delts myself so an internet high 5 just for getting in and doing it anyway

Have a good new year

Cheers buddy, your a gent!

First session of the new year. Decided what my goals are going to be this year (roughly);

• Improve my CV fitness and be ready for 2010/11 Rugby season and join a new club.
• Periodise my training, focusing on hypertrophy, strength, power
• Make a smooth transition to the backrow and not look out of place
• Bench 130kg (minimum) at a PL meet within the next 12months.

Anyway. I have just over 3weeks before I go into hospital and will be out for 6weeks, so need to make the most of it. Going to add cardio (tomorrow morning) in couple times a week (cycling or jogging) so that I haven't got this whale gut when I lie in my hospital bed, ready to be cut open.

02/01

DB Pullover
15kg x10
20kg x10
20kg x10

DB Bench
25kg x10
35kg x10
35kg x10
35kg x10
35kg x10

DB Row
35kg x12
35kg x12
35kg x12

Pressups supersetted w/ Band pull-aparts
15/15
15/15
15/15

Hammer Curls
12.5x10
12.5x10
12.5x10
12.5x10


Took way too long (60mins) due to interruptions out of my control, all felt easy though. Weight/reps to increase next time. Felt good just to do something, gave me a chance to work off all that Cava.

Nice session mate those goals you've set yourself look very realistic.

What operation you having done?

Good luck with your goals. Your training is consistent, so it shouldnt be a problem.

Cheers jackson! I'm having a skin graft in a few weeks time. I was burnt as a baby and haven't had any work done in 19years+ to tidy it up.  Subsequently their going to be cutting deep!

Hey FM, cheers buddy. First cardio session tonight that I've had in months I reckon. First time jogging along the roads for... well, years.

Got myself a nice little circuit sorted down my road, gauging it between lamposts and trees as markers. Unsure of distance, but lasted 25mins, 20seconds. Aerobic capacity is non-existant, something which needs to change. Hope to get this down to 18mins over the next 2 weeks, doing it 2-3 times a week.

Nice goals mate. 130 at a meet would be tastey.

Goal #2 is over-rated
 
Good luck with it bro; all sound very attainable

Haha cheers keenan.

If I can remain around 95-96kg, lower bf%, a total of 500 and decent cardio fitness by the summer.... I'll be a happy man!

Hope you have a good years training.

I use straps for DB rows, power shrugs and sometimes for pin pulls from knee height.

No need for straps deadlifting in 99% of people.

Thanks Iain! Jurys out on the straps for me, think I'll cope without them for the time being. Bought some chalk yesterday so that'll see me through for the time being.

I have never, and would never use straps for deadlifting

You seem to be well ahead of the game here, training through Xmas and sessions already posted under '2010'. Good work.

jedi


You seem to be well ahead of the game here, training through Xmas and sessions already posted under '2010'. Good work.

That's only because I'm so far behind! Also my projected lay-off means putting some effort in now.

04/12

DB Strict Press
15kg x10
25kg x10
25kg x10
20kg x10
20kg x10

DB Row Superstted With Band Face-Pulls
45kg x5 / x15
45kg x5 / x15
45kg x5 / x15
45kg x5 / x15

DB Side Raise
10kg x10
10kg x10
10kg x10

DB Shrug
25kg x15
25kg x15
25kg x15

DB Curl
12.5kg x10
12.5kg x10
12.5kg x10
12.5kg x10


Bah to volume training. Although I suppose it is neccessary at some point. Legs and abit of a swim/run tomorrow.