Yeeeeeeaaah Buddy- dave's log

iain123


120 db presses, thats a tough deload

lol

Lol it was in like 10 sets. Just trying to prehab my shoulder a bit!

20kg to go.

It must be noted that a deload can be many things. It can still certanly be a prodcutive training week. Some may deload by reducing volume but keep intensity high, others may drop intensity but keep volume high, some lazy feckers (like myself when I did westside templates) would do very little!

Stonehenge
 
Where the banshees live and they do live well

For me its trying to fix my ****ed shoulder a little bit and getting ready to smash in a ****load of squatting before this meet!!! 11 weeks to get a 400lb squat...sure...

20kg to go.

What's the plan then big man?

Journal

Im currently looking at it on a piece of file paper mate lol. I have 11 weeks so 

squat:
5/5/1/3/3/1/3/3/1/opener/off/meet

bench:

5/3/1/5/3/1/5/3/1/opener/off?/meet

Deadlift:

5/3/1/5/3/1/5/3/1/opener/off meet

Each number is the aim for the week. So for instance on the squat week 1, I ll look to hit 145 for a 5, week 2 a 150 x 5 then take a single at maybe 165 (not a max).

Session wise its going to be:

1 - ME SQUAT- Squat, GM, single leg, abs
2- ME BENCH- Bench, reverse band bench, rows, rack chins, abs
3- Assistance squat/deadlift- pause squat, deadlift, power cleans, abs
4- Assistance bench- RE/DE bench, MP, chins, cable row, reverse fly

Pre meet aims:

Squat 160 x 3+
Bench 130 x 3+
Deadlift 210 x 5/220 x 3

20kg to go.

SKWWWWWWAAAAAAAATTTTTTTTTT

Big gunz bruv nuff safe tonk **** for da bitches!!!!

bar x 0
60kg x 3
60kg x 3
60kg x 3

done...naaaaaat

100kg x 5
120kg x 5
135kg x 10 -PR
100kg x 3 - paused
100kg x 3 - paused

Called the squatting here, hip was feeling a little funky so I didnt think it was worth pushing it. I usually get in some volume for DA PUMP here.

High pull

bar x 10
60kg x 5
70kg x 5

PC 

80kg x 1, 1, 1

More high pulls and ****ing about with snatches

Various abs and hip mobility. Back in the game bitches.

20kg to go.

Bench (all paused as always)

bar x 6, 000, 000
60kg x 5
85kg x 5
100kg x 5
112.5kg x 7*
80kg x 5
80kg x 5

Probably had 8, but I figured its week 1 of training and I dont want to miss a lift

rev band press w/choked lights

100kg x 3
120kg x 3
130kg x 3
140kg x 3
140kg x 3
140kg x 3
*medium grip*
110kg x 10
110kg x 10

Bent over row

60kg x 10
70kg x 10
80kg x 10
100kg x 10

Rack chins

bw x 10
bw + 15kg x 10
bw + 15kg x 10
bw x 10
bw x 10

Single arm cable external rotation, 5-6 sets x 10

Ab pull down 2 x 10, ****ed by this stage.

Not a bad session, bench felt tight and good. Rep PR's are 110 x 10 and 120 x 5, so Im a little down but not a lot.

20kg to go.

Good benching ****er.

Journal

No.13


Good benching ****er.

Lol dont take the piss I know it was ****e

20kg to go.

Hah, i wasn't mate! 3x3 at 140 is very good! If you say it's ****e, where does that leave my bench?

Journal

The way the bands are set up they take 40kg at the chest and a shade over 20kg at lockout mate.

20kg to go.

....I didn't read the band bit!

Journal

No.13


....I didn't read the band bit!

haha always read about the bands!

Deadlift

60kg x 3
60kg x 3
100kg x 3
145kg x 5
170kg x 5
190kg x 10 -PR
140kg x 3
140kg x 3

Called it. My thesis is in tomorrow, running on very little sleep and food so a 2 rep PR is a ****ing result. Whats even better is...the vid will be up in half an hour...

20kg to go.

20kg to go.

Gotta' love the controlled descents!

Kidding, great PB bud.

Journal

Cheers champ, felt ****ed afterwards!

20kg to go.

It was actually 9½ reps. I'm not counting the last one 'cos you let go

About time you actually bunged some vids up. I need to see more of your gym as it sounds (and from the small glimps on the vid) looks ruddy awesome.


( I'm not happy that your warm-ups now exceed my working sets )

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

You deadlifts looking very nice at the moment.

Hope to train down that gym come oct!

Stonehenge
 
Where the banshees live and they do live well

Squats

60kg x 3
90kg x 3
100kg x 1
110kg x 3
127.5kg x 3
145kg x 8- PR
80kg x 3
80kg x 10
60kg x 10

Split squat

bw x 10
bw + 20kg x 10
bw + 20kg x 10
bw x 10

Various abs.

Average session. Squats all felt heavy. 2 main problems there, 1) ****ty rack which its hard to get the bar out of 2) hurt my left elbow yesterday chopping wood so I couldnt get my arms under the bar comfortably. LMC kindly took a video and you ll clearly see my arms moving about way too much due to this. Still, previous best was 140 x 8, so a 5kg PR on a below par day is good in my book!

20kg to go.

Great PB Dave! Think I might be on for 145x1 if I'm lucky.

Journal

You wot be saying that when you see how lurky they were mate! Im sure you ll smash a 145 soon. The first 130 looked quite snappy.

20kg to go.

Lurky?!

Urban Dictionary: lurky lurky - 1 definition - some internet fiend freak that pretty much spends all his days in his own little world of gaming and japanese school girls.

Journal

Haha sketchy mate, couldnt really keep tight because of my elbow hurting so they werent the prettiest.

20kg to go.

Vid of squat (145kg x 8)




Also, because I just watched this again while waiting for the above vid to upload, I thought I'd post your 1st attempt at getting 100kg over your head, just because it never fails to make me laugh

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Cheers champ, dont look awful but not as tight as they could be

20kg to go.

Bench

(all paused)

bar x 10
60kg x 5
60kg x 5
80kg x 2
90kg x 3
100kg x 3
115kg x 7
*medium grip from here*
100kg x 3
100kg x 3
100kg x 3
100kg x 3
*normal grip, add doubled mini band*
60kg x 3
80kg x 3
80kg x 3
80kg x 3

Mini band pull apart 3 x 15
DB external rotation 4kg 2 x 15
Single arm DB press 10kg 2 x 15
Prone scap retraction 22kg 2 x 15
Mini band TKE 2 x 15
Cable woodchop 4 x 10
Hanging leg raise 2 x 10
Light band GM 2 x 15

Fairly easy session tonight, didnt do any heavy back since im deadlifting at Iain's tomorrow with LMC. All time bench PR's are 110 x 10 and 120 x 5 so 115 x 7 puts me there or there abouts I think. I ll be using 120 next week and im confident of 4, like to see a 5.

20kg to go.

Good pressing dave!

You did good.

Journal

No.13


Good pressing dave!

You did good.

cheers champ, just trying to decide what to do tomorrow... last set of 5/3/1 is on 200kg, so I either go for 200 x 8, or just do the 3 and work up to something heavier...

20kg to go.

Heavy.

Though see how you feel tomorrow, 200x8 has a nice ring to it.

Journal

No.13


Heavy.

Though see how you feel tomorrow, 200x8 has a nice ring to it.

So does 220 x 3 and 230-240...and while we re at it 300!haha

20kg to go.

You know what I mean! 200x8 is a milestone you can hit, forget it, and move on.

But I won't think any less of you if you choose not to

Journal

Yeah, but 220 x 3 or a proper PR is a lot better than any high rep bollocks!

20kg to go.

Trained with Iain and LMC in southampton today

deadlift

70kg x 3
110kg x 3
140kg x 1
150kg x 3
180kg x 3
200kg x 3
220kg x 3 - 2 rep PR
232.5kg x 1 - 2.5kg PR
140kg x 3 
140kg x 3

GM 

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

220 x 3 is a huge PR for me, never pulled it over a single before. I figured afterward I may as well go for a conservative overall PR so 232.5 it was. Went up solidly. Vid ill be up later if LMC would be so kind!

Cheers to Iain for having us.

20kg to go.

You had an excellent session. Your deadlift is looking in fine form, very solid all around.

232.5 looked like an opener. Although maybe 220 is safer for your first comp, but still!

Thanks for the various tugging, handoffs and wood holding ;) lol

40kg to go!

Stonehenge
 
Where the banshees live and they do live well

Cheers champ, Id love to pull 240-250 at the comp after a few months more training but we ll have to see how it goes.

20kg to go.

Thing now is not to get too carried away weight wise. You've done a big sess today, back off a tad and build up as you've done. As I am sure you have planned?

Stonehenge
 
Where the banshees live and they do live well

iaink

Thanks for the various tugging, handoffs and wood holding ;) lol

Lol... I held Iain's wood while Dave handed him off.

Here's the vid. It's rather brief but captures the important part:

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Yep next week is 5/3/1 week, the '1' being 210. I had intended to go for 5, but I ll see how it feels, I might well just pull a single and call it a day. Week after that is deload.

20kg to go.

Cheers LMC

20kg to go.

DE Bench
 
60kg x 3
70kg 8 x 3
 
Pull up
 
bw x 5
bw + 10kg x 10, 10, 6
bw x 10
 
MP
 
40kg x 10
50kg x 10
40kg x 6
 
Cable row 3 x 12

20kg to go.