Yeeeeeeaaah Buddy- dave's log

fun meter


Nice work on the Deadlift PB Dave!

Cheers champ! Felt good.

20kg to go.

Got pm'd on sugden b a member from Exeter Uni wanting to do the Uni champs in Bournmouth in nov;

a) Do you fancy doing it.

b) Could be a good training contact to have your way.

Stonehenge
 
Where the banshees live and they do live well

iaink


Got pm'd on sugden b a member from Exeter Uni wanting to do the Uni champs in Bournmouth in nov;

a) Do you fancy doing it.

b) Could be a good training contact to have your way.

a) I ll do it, need to get a total, whatever that might be

b) wicked, more the merrier!

20kg to go.

Dave284

iaink


Got pm'd on sugden b a member from Exeter Uni wanting to do the Uni champs in Bournmouth in nov;

a) Do you fancy doing it.

b) Could be a good training contact to have your way.

a) I ll do it, need to get a total, whatever that might be

b) wicked, more the merrier!

I'll hook up you crazy kids then!

Stonehenge
 
Where the banshees live and they do live well

Thanks pimp x

20kg to go.

200kgx7!! Straps, bouncing and terrible form I'm guessing...

Good job mate.

Link me to where this 5,3,1 stuff was invented? Looking for a routine to follow.

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

jack5r


200kgx7!! Straps, bouncing and terrible form I'm guessing...

Good job mate.

Link me to where this 5,3,1 stuff was invented? Looking for a routine to follow.

No straps, reset, perfect 

Lol although i was bright ****ing purple on rep 7 and iv got a burst blood vessel on my neck!!

The routine is an ebook you have to buy, but its all here:

http://www.tmuscle.com/...w_to_build_pure_strength


also read the Q and A on www.elitefts.com

ask if you dont understand anything

20kg to go.

Complexes:

deadlift, high pull, row, shoulder press, squat, hang snatch- 8 reps each, 4 trips with 30kg

deadlift, high pull, row, shoulder press, squat, good morning, BTN push jerk- 8 reps ech, 2 trips with 40kg

binned the hang snatches, too hard on the grip. ****ing hard work.

20kg to go.

I love complexes as a form of conditioning... but hate doing em lol

Stonehenge
 
Where the banshees live and they do live well

iaink


I love complexes as a form of conditioning... but hate doing em lol

Lol same as mate, they are ****ing savage! Checked my dates and Im a def for the uni's. Will be picking your brains nearer the time as to what to open at etc!

Set myself 550 total as a goal. Be happy with that.

20kg to go.

Very strong matey...

Makes me feel poo however

Journal

No.13


Very strong matey...

Makes me feel poo however

lol the crap bench sesssion im going to put in tomorrow might cheer you up

20kg to go.

Fingers crossed then

Na, I joke though, honestly I do.... ......

I'm benching tomorrow. No weights for the last couple of days, so hoping to smash some pb's. I'll be very happy 7reps @ 107.5, but this the way this cycle is going, will be more like  2-4. We shall see!

Journal

Being ill and losing weight killed my bench, only just back up to par really so I have no idea what I ll get out. 120 tomorrow, 5 would equal PR, small chance of that happening though. Probably a 3 if im lucky.

20kg to go.

Bench 5/3/1 day... before I got to the gym I resolved to only take 120 for a single (this was the perscribed single for the day) and then take a heavier single or two to see where I actually am with my pressing at the moment

Bench

bar x 10
60kg x 5
80kg x 5
95kg x 5
107.5kg x 3
120kg x 1
130kg x 1
100kg x 3
100kg x 3

The 130 was not a max and moved well enough. I considered rolling on a 140, but decided against as there was no real need. The nature of the 130 puts me at 137.5-140 right now I think, so with 8 weeks training before the uni meet I should be on for a PR there hopefully.

reverse band press* bench grip

80kg x 3
100kg x 3
120kg x 4
140kg x 3
150kg x 3
*medium grip from here*
130kg x 5
130kg x 5

*I used choked light bands today instead of the usual doubled mini's. The bands took 40kg at the chest and 20kg at the top. Im keeping these in simply because rev. band pressing took my bench from 130 > 140 a few months back, so I know they work for me.

Bent over row

60kg x 10
70kg x 10
80kg x 10
90kg x 8
100kg x 10

Rack chin ss light band lat pulls

bw x 10, ban x 10 x 3 sets

Cable woodchop

30kg x 10
35kg x 10
35kg x 10
40kg x 10
40kg x 10
30kg x 10

DB curl

10kg x 12
10kg x 10
10kg x 10

Good session, last one before deload week.

20kg to go.

Nice big session. My raw bench is a bit **** at the moment me thinks. What with me now being a gear whore! lol

Stonehenge
 
Where the banshees live and they do live well

iaink


Nice big session. My raw bench is a bit **** at the moment me thinks. What with me now being a gear whore! lol

Lol cheers champ, ive listened too much to Wendler's dip fetish with regard to my assistance and fagged out on heavy pressing, so its back now!

To be fair who cares if your competing equiped? Id imagine locking out some of the big weights you take in the shirt would keep your raw bench ticking over at the very least!

20kg to go.

It dose your right. Gives you good set up and stability. When you do go back to serious raw benchin it comes back quick. When i did a months work for raw worlds last year m bench was smoking within 2 weeks. However too much as I was spent when it came to meet time lol

Stonehenge
 
Where the banshees live and they do live well

iaink


It dose your right. Gives you good set up and stability. When you do go back to serious raw benchin it comes back quick. When i did a months work for raw worlds last year m bench was smoking within 2 weeks. However too much as I was spent when it came to meet time lol

Lol I think the reverse band does something similar for my bench, locking out a load of heavier reps makes the weight feel a lot lighter and makes it easier to stay tight and to drive off the chest fast.

Spoke to matey from sugden...sounds pretty strong for U75kg - 160/120/230

20kg to go.

Yeah he dose pal. Guessing they are gym lifts and all but even take 10 of each and a 500 total @75 raw is good going!
 
I may be down Exmouth way in school half term (mid oct) I'll keep you posted obvously. Be good though to have a pre-Un champs sess.

Stonehenge
 
Where the banshees live and they do live well

iaink


Yeah he dose pal. Guessing they are gym lifts and all but even take 10 of each and a 500 total @75 raw is good going!
 
I may be down Exmouth way in school half term (mid oct) I'll keep you posted obvously. Be good though to have a pre-Un champs sess.

500@75 is ****ing good going, especially at 20.

Sounds good to me mate, the uni gym is pretty good.

20kg to go.

I'll hint to Emma that we should spend a day in Exeter.

"Whats that Iain?"
"My gym bag"
"Why?"
"You can shop, I can train. Bye"

Stonehenge
 
Where the banshees live and they do live well

Hahaha to be fair theres a fair bit of shopping in Exeter these days, im sure she ll be fine!

20kg to go.

Nice one Dave, i'll have a read now and get back to you.

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

Seems like he's using a pretty simple and unspecific routine with a more advanced schedule, deloading every forth week!

How are you finding it and how cloesly are you sticking to the routine like he suggested?

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

jack5r


Seems like he's using a pretty simple and unspecific routine with a more advanced schedule, deloading every forth week!

How are you finding it and how cloesly are you sticking to the routine like he suggested?

Fairly closely, changing the MP day a bit tho into bench assistance (keep the MP but add more pressing).

I like it a lot mate, its less of a routine more of a plan. Im still way down on the weights right now - I only needed to pull 200 x 1 to stay on track, be interesting to see what its like when I get up to around true 1RM's.

20kg to go.

rarrr, big sessions this week dave? Aims, goals?

Journal

No.13


rarrr, big sessions this week dave? Aims, goals?

 

Deload mate. Last full week off im going to have before this comp thingy. I ll go in 3-4 times and get moving but nothing much is planned!

What about you?

20kg to go.

Got miltary press thursday, and then squat on the friday before deload next week. Aims are 70x6 and 122.5x5 respectively

You got a total in mind for the comp?

Journal

'Deload' squat 

Im deloading this week, but I wanted to take a single first on my squat to try and test where Im at...

Squat

60kg x 3
60kg x 1
80kg x 3
*knee sleeves off*
100kg x 1
120kg x 1
140kg x 1
160kg x 1

Bulgarian split squat

bw x 10
bw x 10
bw x 10

Step up

bw x 10 
bw x 10
bw x 10

Pull through

40kg x 20
40kg x 10

Wide stance squatting to a low box

bw x ****loads

Cable abs

40kg x 10
40kg x 10

Various stretching.

160kg was good enough. Definitely not a max. Ive been thinking for quite a while about moving my stance out a bit though and squatting without oly shoes. The reasoning behind this is primarily that squatting at shoulder width with a raised heel means you have to move the bar a long ****ing way. The way im put together if I take my stance out even 3-4 inches it reduces the ROM massively.

I think I ll practise doing this with bw for a few weeks as a warm up and see where it leaves me.

20kg to go.

No.13


Got miltary press thursday, and then squat on the friday before deload next week. Aims are 70x6 and 122.5x5 respectively

You got a total in mind for the comp?

500 acceptable, 550 awesome!

Im only really worried about the squat. Going to open very light to make sure im in the meet.

20kg to go.

Whats your squat pb?

Journal

No.13


Whats your squat pb?

160 x 2 mate, Id say I had 3 in me today.

20kg to go.

Complex:

snatch grip high pull, shoulder press, squat, BTN jerk, high pull, bent over row

6 rounds of 8 reps each with 40kg...then death (and some rehab)

20kg to go.

When is the comp and what are your aims?

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

Nov 20/21st if memory serves mate. Id ideally like to go 9/9 and total 550 (170/140/240)...could be a big ask for my first time though. What about you?

20kg to go.

Ooh... the college/uni comp. I was skim reading you 'going light' so presumed you were training in preperation for a comp next week or something.

550 would be crazy... Whats your body weight atm?

Depends how the next few months go.. I could add quite abit to the bar if everything goes smoothly. Dead - 150-160, Squat - 140, Bench - 105+ (havn't paused in agist so no idea).

Things I need to do though: Start adding in some paused benching, sink my squats and stop using the mirror. I'm going to move to a low volume/reps full body routine soon so I don't go to much over 67.5kg.

What changes are you going to make?

 Body Weight - 75kg
Bench - 135kg
Squat - 180kg
Deadlift - 180kg

Total - 495kg

jack5r


Ooh... the college/uni comp. I was skim reading you 'going light' so presumed you were training in preperation for a comp next week or something.

550 would be crazy... Whats your body weight atm?

Depends how the next few months go.. I could add quite abit to the bar if everything goes smoothly. Dead - 150-160, Squat - 140, Bench - 105+ (havn't paused in agist so no idea).

Things I need to do though: Start adding in some paused benching, sink my squats and stop using the mirror. I'm going to move to a low volume/reps full body routine soon so I don't go to much over 67.5kg.

What changes are you going to make?

88 this morning mate. Hopefully 90 on the money in 8 weeks.

Ive been on 5/3/1 as you know and ive really liked it. However it isnt really tailored for 'peaking' at all. So im considering coming back to it after the meet and writing myself a 7-8 week plan running up to the meet with some heavier weights.

Ive not been doing many singles at all recently, so I need to get back to lower reps basically. If I squat 160 x 3, bench 130 x 3 and deadlift 215 x 3 I know I ll be on for some PR's. Anything above that would be a bonus.

20kg to go.

Deload

bench

60kg 3 x 5
80kg 2 x 5

DB press

10kg x 20
15kg x 120
15kg x 20

DB single arm shoulder press

10kg x 20
10kg x 20

Diesel crew shoulder health circuit  5kg x 2 trips

****loads of face pulls

Cable row 3 x 10

Eeeeeaaaaasssssyyy

20kg to go.

120 db presses, thats a tough deload

lol