Yeeeeeeaaah Buddy- dave's log

You say you don't like pulling reps over a 5, Iain suggests pulling no more than 5 reps, you end up with a reduction of volume that doesn't go over 3 reps.

Making it a bit easy for yourself do you reckon Dave?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Lol i ment I dont like pulling 5's. Or 4's. Dont love 3's but will tolerate them. Since im squatting first and playing on several of those weeks I think a little less volume wont kill me!
 
Plus if we re talking about reduced volume...you re taking it further than me right now!

20kg to go.

Return to training after ending myself over new years:
 
Chin up to the collar bone-
 
8, 6, 5, 4
 
DB floor press-
 
12kg x 10
22kg x 10
32kg x 8, 8, 8*
 
Face pull-
 
15kg x 12
17.5kg x 12
20kg x 12
12.5kg x 20
 
Press ups 4 x 10
 
Fat man row 3 x 8
 
Db preacher curl 8kg 3 x 8
 
* I tried to bench but my shoulder and elbow were having none of it, even with 60kg's. These were really easy, couldve used more weight but my left shoulder wasnt loving it.
 
 

20kg to go.

ME Lower bitches
 
SKWAAAAAAAAAAAAAAAAAAT????
 
60kg x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 3
130kg x 1
140kg x 1
150kg x 1
155kg x 1
120kg x 2
120kg x 2
 
Deadlift
 
60kg x 1
100kg x 3
155kg 5 x 3
120kg 3 x 3 (double overhand)
 
Peterson step ups 3 x 10
 
Double handed KB swing
 
12kg x 1 min
12kg x 30 secs
12kg x 30 secs
 
Done. Good session, happy with the squats. Didnt feel the best all day but some serious foam rolling made those the most comfortable squats ive done, probably ever. The 155 was hard, but it was always going. More singles in the squat is the way forward I think, whislt at the same time building up the volume on lower sets.
 
Deadlifts were easy, moved the bar maybe quater of an inch further away from me, ment I could get my hips a trifle lower. KB swings felt good, just did them to see what they re like.

20kg to go.

Nice big volume,low rep session. Glad to see you've started out exactly as planned with the deadlifts. Will be good if you can maintain this for the duration of the planned cycle.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Yup, nice to have a plan to follow for a change. No clue what im going to do squat wise. On the 3rd/4th week of the deadlifting I might split them into seperate sessions.

20kg to go.

Very nice work.

I'd run my squat in a similar fashion, light with plenty of volume then reduce volume and up the load.

You are right though when the loads get heavy its gona be tough to pull and squat in the same session.

Stonehenge
 
Where the banshees live and they do live well

Conditioning:
 
Drove up to a car park on campus and did some car pushing.
 
1.4 1997 astra (green) x 120m (ish) x 3
 
1.4 1997 astra (green) x 200m (ish) x 2
 
Upper tomorrow.
 
When im not able to play anymore I ll be spilting the days. Until then I cant unfortunately. If this situation persists I ll pull first and squat light the last 2 weeks.

20kg to go.

What do you mean by not play any more? Injury? Not selected? Too old?

How did the car pushing fare then? Knackering? It wasn't downhill was it?
How many handbrake clicks was it?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Lord Monkcheese


What do you mean by not play any more? Injury? Not selected? Too old?

How did the car pushing fare then? Knackering? It wasn't downhill was it?
How many handbrake clicks was it?

Regular season ends in 3 weeks time mate. I may not be able to play cup due to lectures.So no rugby until the local season starts next term after that.
 
Pushing was good, flat with a small hill. No clicks, hill made ot hard enough.

20kg to go.

Zee gunz
 
Bench press- shock horror, gave it another try...
 
60kg x 8
80kg x 5
90kg x 5
100kg x 8*
110kg x 1**
90kg x 12
80kg x 12
 
*Not failure, probably had 10+
**Very easy, paused it for a good 2-3 seconds and it flew up. Didnt want to go heavier since this is session 1 back from elbow pain AGAIN.
 
Kroc row
 
20kg x 5
32.5kg x 10
40kg x 10
50kg x 10
60kg x left hand couldnt grip it past 1
50kg x 10
 
Dimmel Deadlift
 
80kg 3 x 10
 
Reverse fly x 3
 
Preacher curl x 3
 
Good session, enjoyed the rowing a lot. Head 55kg x 10 next time I think. Benching felt fine. After the successful foam rolling of my hips ive been using my hands to work out some painful spots in my tris. Pretty much all of the tricep for 4 inches above the elbow is sore as **** when I press it, massaging this for 30s and no elbow pain at all...interesting...
 
If I can get a few weeks going with no pain I ll work up as follows:
 
100kg 5 x 5, 80kg 3 x 3
110kg 5 x 3, 90kg 3 x 3
120kg 3 x 3, 100kg 2 x 3
125kg x 3, 80kg 3 x 3
130kg x max.
 
Ive hit a 300lbs paused bench, next step 3 plates.
 

20kg to go.

Kroc Row
Dimmel Deadlift
Yates Row

Do you do any normal exercises?!?!?

As for the dumbbell rows (why are they called Kroc Rows?), there's no shame in using straps

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Oh yeah, nice benching.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I was using straps bud. Kroc row is just a DB row with some body english, less words than typing 'not strict DB row'!
 
The 60's have really fat rotating handles so they re harder to hand onto.
 
Any sign of a job yet?

20kg to go.

None whatsoever. Not even anything on the horizon.
I've decided to pretty much stop eating because it costs too much money so I'm surviving on Weetabix and the odd bad of crisps. Weight is dropping off and I'm getting flabbier all the time.

I now resemble a perfect "Before" picture

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

**** dude that sucks. I know its not a route anyone wants to go down, but im sure DC leisure would employ you again.

20kg to go.

I'd rather cut off my balls with a rusty breadknife than go back there!!
They've cut back a lot of hours on staff and got rid of a few people anyway, so it'll never be an option.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

All im saying is if everyones favourite roid belly gym instructor can get a job there then anyone can!
 
Fair shout about stabbing oneself being preferable though.
 
Drug study?

20kg to go.

There's a drug study coming up actually but it's another sleep derprivation one and after the last time I vowed never to do one like that again - it was horrendous. Staying awake for 36 hours with no access to internet, games consoles, books, 'stimulating' TV.
A living hell.

The one coming up is over 11 weeks, 4 lots of 3 days/4 nights. Pay is around £3000.

Actually **** it, there's nothing else going on, I may investigate.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Guess its better than nothing dude? Still sounds pretty savage though!

20kg to go.

Deadlift- nowt on this week so pulled today, squat on sat
 
60kg x 3
100kg x 3
140kg x 1
170kg 5 x 3
130kg 3 x 3
 
Block pull 2'' off the deck
 
100kg x 3
140kg x 3
160kg x 3
 
Cable row
 
'8' x 20
'9' x 20
'10' x 20
 
Done. Pulls were good, all smooth and snappy. Block pulls were easy.
 
My housemate has expressed an interest in getting into some powerlifting style stuff- just to get strong really. In that vein he hit a 95kg bench on tuesday. Hed done some pulling convo last term under my instruction but was struggling to get down to the bar. Got him at it sumo today and he looked really good, hit a 20kg PR with 160kg. Also hed never been able to hit squat depth, took his stance right out and he sinks right into the hole! Squat PR to come on sat we hope!

20kg to go.

Squat
 
bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
140kg x 1
150kg x 1
160kg x 1*
140kg x 1
130kg x 2
120kg x 3
 
Pulldown abs
 
50kg x 12
70kg x 12
80kg x 12
 
* Equal weight PR. I doubled this in the summer. I might go heavy for one more week on squats, depending on how I feel. The 160 was hard but was never in doubt I dont think.

20kg to go.

ME Upper
 
Bench
 
bar x 8
60kg x 8
80kg x 8
100kg x 5
110kg x 5
120kg x 3
130kg x 1*
100kg x 12
 
* Was slightly bounced, went up easily enough for there to be 2/3 in there right now. My strength off the chest is down understandably, hopefully this will return as I get back into benching).
 
Floor press
 
60kg x 5
80kg x 5
80kg x 5
 
Long pauses, not hugely hard just dont want to put too much through my dodgy elbow right away.
 
DB row/kroc row/dave row
 
20kg x 10
30kg x 10
55kg x 10
55kg x 10
 
Right arm weaker than the left strangley
 
Face pull
 
30kg x 12
35kg x 12
40kg x 12
45kg x 12
 
HS lat pull down
 
25kg a side x 15, 15, 12
 
Good machine.
 
Happy with the session, I think I ll now adopt a more structured approach to benching and work on pausing all the reps properly.
 
Ive decided that Im going to aim to do some kind of powerlifting comp this year at some stage, more than likely after summer rugby league (which ends in July) so maybe sept or oct time. Ive mainly made this decision because I love Iain and hope to see more of his underwear.
 
 

20kg to go.

Dave284


ME Upper
 
Bench
 
bar x 8
60kg x 8
80kg x 8
100kg x 5
110kg x 5
120kg x 3
130kg x 1*
100kg x 12
 
* Was slightly bounced, went up easily enough for there to be 2/3 in there right now. My strength off the chest is down understandably, hopefully this will return as I get back into benching).
 
Floor press
 
60kg x 5
80kg x 5
80kg x 5
 
Long pauses, not hugely hard just dont want to put too much through my dodgy elbow right away.
 
DB row/kroc row/dave row
 
20kg x 10
30kg x 10
55kg x 10
55kg x 10
 
Right arm weaker than the left strangley
 
Face pull
 
30kg x 12
35kg x 12
40kg x 12
45kg x 12
 
HS lat pull down
 
25kg a side x 15, 15, 12
 
Good machine.
 
Happy with the session, I think I ll now adopt a more structured approach to benching and work on pausing all the reps properly.
 
Ive decided that Im going to aim to do some kind of powerlifting comp this year at some stage, more than likely after summer rugby league (which ends in July) so maybe sept or oct time. Ive mainly made this decision because I love Iain and hope to see more of his underwear.
 
 

Is there a man in South England that hasnt seen Iaink's underwear?
 

MT All Round Member of the Year

2011

There's a few but we don't talk about them anymore


Dave - good to see the benching going well and the arm/shoulder/elbow holding out. As for the bounced 130kg rep, **** that. If it bounced it touched your chest. Good enough for me.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

The worst thing about is that he never even wears good ones! Mind you at least he DOES wear them! Small mercies.
 
Im going to crack on with my benching plan now, 140kg should be done in 4-5 weeks. 145 to tie the title?
 
 

20kg to go.

145kg to tie the existing PB title. At present if I were to attempt benching now you'd hand me my arse on a plate.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

145 it is. I think the great undie flasher's deadlift cycle is going to be a good way to approach most of my training henceforth. Not too heavy too often. We could both learn from that!!!
 
Pretty soon you ll be ok because I ll be in a higher weight class than you!

20kg to go.

I'm scared to check my weight. I imagine it's around the 91/92kg mark. What are you weighing in at?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Probably around 85kg at the moment. Possibly a little more. Closest we ve ever been?

20kg to go.

Definitely. The last time my weight dropped under 92kg was April 2006. I was your weight in 2005

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Oh dear. I was up at 90 when I got back to uni from Canada in October. Hopefully you ll pack it back on quickly.

20kg to go.

If I get a job the first thing I buy will be some food. That should help I guess

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Lol fair one. Is there a highly thoughtout, coloured coded routine prepared for the dusting off of the gym kit?

20kg to go.

There's a cheeky little 12 week routine which just so coincides with a planned 6 week on / 6 week off AAS strategy. Just needs a bit of tweaking depending on what gym I eventually join whenthe time comes.

But very, very highly thoughout with awesome formatting apying particular attention to fonts, sizing and awesome colour coding and most importantly, barely any leg work

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

You use your legs to walk. Therefore none of the 15kg you ve lost has come from your legs!

20kg to go.

Plus my waist is still looking quite chunky and doesn't seem to reduced in size. Where the ****'s the missing weight then

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

GUNZ. Innit. No squatting or deadlifting in this one? Find a gym with a decent leg press, you like them!

20kg to go.

lol

Some good training Dave.

Both BDFPA and GBPF run comps in your 'general' area ie Bristol and Cornwall if your still in the Exeter area. The uni champs will probably be nov/dec again. Even if your finished by then you'd probably blag entery. South Midlands divisional (GBPF) is normally in oct/nov near Oxford (if your back home then)

Stonehenge
 
Where the banshees live and they do live well

iaink


lol

Some good training Dave.

Both BDFPA and GBPF run comps in your 'general' area ie Bristol and Cornwall if your still in the Exeter area. The uni champs will probably be nov/dec again. Even if your finished by then you'd probably blag entery. South Midlands divisional (GBPF) is normally in oct/nov near Oxford (if your back home then)

I ll be down in exe until september. I could get entry to the uni ones I think because technically I wont have graduated yet and I might be doing another year anyways.
 
Deadlift today, 2 days early as I have a very busy week work wise with an important presentation. Wont train again until sat, big squat session with lots of assistance planned then
 
60kg x 3
100kg x 3
140kg x 1
180kg x 1
190kg 3 x 2
140kg 3 x 3
 
Done. Didnt feel too hot today, annoying time of day to train forced on me by presentation metting. Twats. 190's were all easy and quick, 2nd rep faster than the first. This makes me think I need to move the bar another half inch away from me in the start position.

20kg to go.