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!)

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

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?

Journal

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. 

20kg to go.

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.

Journal

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.

Journal

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.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

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.

Journal

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

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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.

Journal

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

What operation you having done?

The streets are still, the final struggle's ended;Flushed with the fight we proudly hail the dawn!See, over all the streets the fascist banners waving,Triumphant standards of our race reborn!

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.

Journal

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

20kg to go.

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!

Journal

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.

Stonehenge
 
Where the banshees live and they do live well

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

Journal

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

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

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.

Journal

what are all those double digit reps doing there LOL

Good stuff, mate, best of luck with the op an dwith achieving your goals

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Careful you don't get a nosebleed with all those high reps mate

Cheers for the 'encouraging' words guys

DV. Double digits will be the name of the game for the time being. Cardio again tomorrow, coupled with legs. I need to be a lean machine by the summer.

The next couples of weeks will simple be cardio+hypertrophy.

Then 4-5weeks rest and recovery. Hopefully then adding a few runs in by the sixth week.

Then 8weeks of joyous hypertrophy and regaining previous fitness with a couple of runs per week to build up aerobic base again.

There will then 4weeks predominately strength training, 5x5 most likely, taking me upto the start of June. I'll then be throwing in some HIIT/interval cardio.

Then the 4weeks of June will be spent on 'power' training. Bascially a sparkly way to say 3x3, max triples, doubles. Lots of powercleans, Push Presses and squatting. I'll also want to be having one or two sprint sessions a week, accompanied with a HIIT session, and a casual sunday morning 2-3mile jog too if possible.

Touchwood, I'll be in decent condition for preseason then, where more than likely I'll revert back to 5/3/1 or WS4SB. By this point I also want a 100kgx3 Push Press; 150kgx3 squat; 110kgx1 powerclean and 120kgx3 bench.

Looking forward to it

Journal

Nice session today to my suprise. I had a guest pass to a "fitness type gym" so for the first time in years I actually used some machines! All cable jobbies, unsure of weight but will just record sets and reps. Training legs using machines was a welcome change to squatting. Both however, would be exceptional! When I move in June I'm tempted to join a PAYG gym just to train legs.

05/01

5min on the stepper.

Leg Press
5 sets of 10
3 sets of 25

Leg Extensions
5 sets of 10

Leg Curl
5 sets of 10

Calf Raise
5 sets of 10

Weighted Crunch
5 sets of 10


Got that jelling-leg feeling now. Will go for a run tomorrow night on my rest day.

Journal

My word, that is a man who has a regimented vision of the year ahead .

I would like to wish you all the best for the year ahead.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

No.13

When I move in June I'm tempted to join a PAYG gym just to train legs.

Turn up.
Squats supersetted with extensions.
Leave.
Never speak to anyone.
Stuff of legend.

"That bloke that just trains legs."

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

"That bloke that just trains legs."

Oh how I'd love to be that guy!

Journal

LOL.... pick a different gym for each session. In years to come you'll hear people comparing these guys they saw back in the day who only ever trained chest/back/legs/arms

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

who only ever trained chest/back/legs/arms

Mate there's plenty of them around already

Journal

Located a decent gym for when I move (yes I know I'm getting ahead of myself). Emailed them too and thankfully they allow pay as you go, £3.50 per session. Dumbbells upto 80kg too.

Some pics;







And it's only 2miles away from where we're looking too!

Journal

Valhalla


My word, that is a man who has a regimented vision of the year ahead .

I would like to wish you all the best for the year ahead.

Indeed so, cheers buddy

Journal

Nice gym that, and 80kg is plenty. Wish there was something like that near me..... altho I'd get depressed at all the big fcukers in there LOL I like being a big fish in a little pond

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Heh, the only time I felt remotely big fish like was in my under-equipped Uni gym where the average bodyweight is 10stone.

The guy who runs it apparently is an ex BB-er, and says there's a "good group of lads" that train there . I have no qualms with being the little guy!

Journal

lol Foam pad on the Smith Machine! Classic!

But it looks a goer apart from that :)

Stonehenge
 
Where the banshees live and they do live well

It's alright, he won't use the smith... WILL YOU!!!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Safe to say I've never used one in my life!

Maybe it's just the Bodybuilders being soft... Hmm no... no can't be that.

Journal

2nd run of the week just completed.

25mins 7s. Shaving a whopping 13seconds off my last run Although this time it was in 2inches of snow wearing my hiking boots.

Journal

Haven't you read the science....brothers never gonna grow in the smith!

Looks like you've got 2010 all planned out, looks good!

Leg extensions iz where it'z at

Quick 40minute session tonight. Stuck for time as had to run some errands for the ladyfriend. Cut out a couple of sets and left out hammer curls altogether. Don't think I got enough food in me today as I was totally lacking energy. Felt light-headed after 10mins and was sick in my mouth a little bit. Luckily it was just vomit covered oats, so I happily swallowed.

07/01
 
DB Pullover
20kg x 10
25kg x 10

DB Bench
25kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

DB Row
37.5kg x 12
37.5kg x 12
37.5kg x 12

Pressup / Band pullapart superset
x20 / x15
x20 / x15
x20 / x15

Journal

Always had you as a swallower

So just a nice little pump and cruise today, damage limitation session.... I should have done but got so little sleep due to my boy being ill that the half hour I could have squeezed out I couldn't be arsed with

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal