Yeeeeeeaaah Buddy- dave's log

Nicely done!

As for the t-shirt... I can see you only have yourself to blame for the event we talked about via txt ;) lolol

cheers champ, pink is the new black 

Damn solid deads bro! Gonna have to pick up my game or all your lifts** are gonna surpase mine





**(except military press... you'll never beat me there )

Very nice work!

Cheers lads. Im never, ever going to out squat you cricket so I wouldnt worry!

ball
stretch

bench

bar x 10
60kg x 3
100kg x 5
110kg x 1
130kg x 3 - PR
add roller
100kg x 14
rev band
120kg x 3
140kg x 3
150kg x 3
160kg x 1
170kg x 0
130kg x 8

fat man row

7 x 10

various other ****ing about

Spidey senses are tingling! Another tripple and another one with a '3' in the mix.
 
That's deadlift 230 (one 3), bench 130 (two 3's) and both 3's (third 3).

So thats 333.. half the number of the beast! That makes you a very lazy satanist :)

haha been a good week mate, think ive figured out how to make 531 work well for me now

for the DL. You've pulled quite a crowd as well it seems. I could count at least 5 people avidly watching.

The bench triple is mighty impressive too. I fear my grip on the pressing title is weakening all the time. You bastard.

Getting there mate, at the end of next month I might take a swing at an actual bench PR.

deload week

ball
mobility
stretch

squat

bar x 5
bar x 5
bar x 5
60kg x 3
60kg x 3
60kg x 3
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

clean and jerk

40kg x 2
40kg x 2
60kg x 2
70kg x 1
80kg x 1
90kg x 1

abs 5 x 10

bear complex 40kg x 1 round, 50kg x 2 rounds.

done. squats were fast.

Dave284

think ive figured out how to make 531 work well for me now

squat

100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Really???

Yep, its a deload week so im taking it easy. 10 x 2 with a light weight allows me to get in the technique work without causing much fatigue (bar was moving faster and faster by the end).
 
Next week I ll just hit the 5's or maybe go one rep over. 3 x 3 week I ll aim for 5's depending on how Im feeling each day. Then this months aims for 531 week are tentatively to hit a rep PR in the squat probably with 155-165, a 142.5 paused bench and a 220 x 5 deadlift.

Solid plan

Considering your performance s recently I see no reason why that shouldn't be achievable.

Im never, ever going to out squat you cricket so I wouldnt worry!

And I'll never out-bench you, so it's all about the deads and militaries between us

Nice sessions pal

Cheers guys. I think Im onto something thats working for me at the moment so Im intending to ride it for as long as possible.

deload dl

ball
mobility
stretch

70kg x 3
120kg x 3
140kg x 1
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2 
160kg x 2
160kg x 2

add below the knee block

160kg x 3
160kg x 3
160kg x 3

complex

3/4/5/6/7/8 reps or
power snatch/btn push jerk/power clean/fs/push press/bs w/ 40kg x 4 rounds

Interesting complexes there, will have to give them a bash.

deload bench

ball
mobility
stretch

60kg x 3
60kg x 3
60kg x 3
85kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3 
100kg x 3
80kg x 3

inverted row 5 x 10

ball
roller
mobility
stretch

squat

bar x 10
bar x 5
60kg x 5
60kg x 3
100kg x 5
115kg x 5
130kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

GM

60kg x 10
60kg x 10
60kg x 10

abs, 100 reps of various movements.

130 x 5 was fast. I used my belt on the last 3 sets of 110 x 5's and they absolutely flew. I really see me getting a fair amount out of a belt.

100 reps on abbs... ocuh. Thats my yearly total lol