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?

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!

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.
 
 

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.

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.

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.

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.

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.

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?

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.

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.
 

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

Oh yeah, nice benching.

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?

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

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

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.

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?

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.

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