Yeeeeeeaaah Buddy- dave's log

RE Lower-

Deadlift

60kg x 5
100kg x 3
140kg x 1
180kg x 1
200kg 3 x 3 Easy as you like, had 5 on all the sets. LM filmed set 2.

Box squat to //

60kg x 2
80kg x 1
100kg 8 x 2

Front leg elevated reverse lunge

18kg dumbells 2 x 10

Good session, really pleased with the deadlifts. Didnt feel hard at all and the bar speed was pretty constant throughout.

Here you go dude.

Deadlifts from earlier - set #2 of the 3x3 @ 200kg:

Deadlift - 200kg x 3

I'm looking forward to Baboon or whatever the fcuk his name is commenting. He's going the love that major bar rolling action

Cheers ears!

Aching a bit in the mid back and hammies this morning. Also all those reps on the deads (combined with delivering yellow pages) have de-skinned my hands somewhat.

Looking forward to squatting on tuesday, quite enjoying hitting 3's!

Lol - 3's is REPETITION day. 2's is ME day

CV day is what, 5 reps

I think I'm done with Box Squats for the time being. I may replace with Front Squats - 4x6. What do you reckon?

I think if you keep box squatting then you should use the rep scheme that Westside recommend. I only say this because using a box is as much about working the posterior chain as it is about moving big numbers.

I think front squats are maybe a better option for you at the moment. You ve used box squats for a good while, front squatting could be a stepping stone to back squatting and you can front squat x 2 a week easily (not that you will ).

If you do FS Id advocate adding them in (maybe something easy like 3x3) before arms day. Also it might be worth doing extra posterior chain work, both for weight gain and posture.

RE Upper in a bit of a hurry

1 notch incline db press

40kg x 10, 9, 8

Single arm row

34kg x 10
36kg x 10, 10, 10 (couldve gone heavier but elbow wasnt loving them)

Lateral raise

7kg x 12
8kg x 12, 10

Chest supported reverse fly

10kg x 12, 10, 14 (make up for the 10 when I lost count!)

Db hammer curl

12kg x 12
14kg x 7
10kg x 8

External rotations

4kg x 12
5kg x 12
7kg x 4 PRRRRRRRRRRRRRR!

Band pushdowns

2 x 20

ORIGINAL: Dave284
External rotations

7kg x 4 PRRRRRRRRRRRRRR!

congrats man, a real milestone lift

I feel that this is perhaps the greatest lift of my career so far. 4 reps was the left arm PR tho, right was probably good for 20+...so a huge right arm PR weight might be around the corner!

(****ing usless left shoulder!)

ME Lower-

back squat

60kg x 5
80kg x 3
100kg x 1
120kg x 3
140kg 3 x 3

RDL

60kg x 5
110kg x 1
140kg x 12
150kg x 8
110kg x 18 (shooting for 20!).

Too knackered to do any unilateral stuff. My groin felt really tight today and was stopping me from sitting back into the squats as much as I wouldve liked. I blame sitting in a car for 8 hours a day delivering yellow pages!

On a side note LM was tearing up the front squats today, 100kg x 6, 110kg for an easy single. Might have to keep an eye on my gym FS record of 140kg...

Here you go. Vid from today.

http://www.youtube.com/watch?v=s4lXxRj4dBE

It may look like Dave only did 2 reps but the 1st rep was missed by the new camera man.

As an aside, here's the new camera man doing some squats onto a Reebok Step:
http://www.youtube.com/watch?v=9vbD0mmrMM8

Cheers dude. Not a pretty couple of reps.

RE Lower from last night-

Deadlift

60kg x 5
100kg x 3
140kg x 1
180kg x 1
210kg x 1 flew up
230kg x 0
230kg x 0 knees both times.

I decided to take the deadlifts heavy today because Im having my wisdom teeth pulled on wednesday night and I wont be able to deadlift next friday. I think ive easily got 230+ in me I just need a few weeks to build up to it!

Back squats

60kg x 2
100kg x 2
110kg 8 x 2

Dumbell split squat

18kg's x 10, 10

Back squats again because LM said he wouldnt come to the pub unless I hit 140

60kg x 1
100kg x 1
120kg x 1
140kg x 1

Done. Aching quite a lot in my hammies today.

Just re-reading what you did yesterday and that's actually quite some session:
Deadlift - Squat - Lunge - Squat

Just needs a couple of sets of curls for completeness. How you feeling today? I've been out and got my new tyres fitted and trying to stave off puking. Need to eat something but not sure what. Will be horizontal for the rest of the day I think though.

Im totally fine. Still taste jaegermeister but otherwise im on top form! Ive only used it for 2 weeks but im really starting to rate the 8 x 2 rep scheme very highly when it comes to RE squatting. My hammies and glutes feel hammered today!

In fact the only thing better tha 8 x 2, are my awesome ironworks!

Link for T-Cell if you want to do some reading:

http://www.t-nation.com/tmagnum/category.jsp?categoryID=85&pageNo=1&s=readTopic

Just stumbled across this item on eBay:
http://cgi.ebay.co.uk/Inzer-Heavy-Duty-Bench-Press-Shirt-size-54-inches_W0QQitemZ180271307790QQcmdZViewItem?hash=item180271307790&_trkparms=72%3A12|39%3A1|66%3A2|65%3A12&_trksid=p3286.c0.m14.l1318

My size too.

I might be wrong but I think you generally go a size or two smaller than what you are. Ask tony.

I've checked the Inzer fitting guide. It says measure your shoulders and add 2 or measure your chest and add 9. Shoulders are a little under 53", chest is 46" so the 54" shirt will be a fraction on the small side - ideal for 1st timers.

Awesome mate, get it!

Shoulders are a little under 53", chest is 46" so the 54" shirt will be a fraction on the small side - ideal for 1st timers.

mmm you may want to get a 2nd opinion sizing advice. My friend is a 125kg lifter and he uses shirts inzer shirts around 52. I belive his 54 is a looer shirt. You want a loose shirt but it may be too loose? I use titan stuff so can't be definiative myself on the sizings.