Yeeeeeeaaah Buddy- dave's log

Floor press

bar x 5
60kg x 5
80kg x 1
100kg x 1
120kg x 1
140kg x 1 - ass came up
130kg x 1
100kg x 5
100kg x 5
100kg x 5

MP

50kg x 3
60kg x 1
70kg x 3
60kg x 9 equal rep PR

DB rolling extension

12.5kg x 10, 8, 7

Bench pull in rack 

60kg x 10
80kg x 10
80kg x 10
60kg x 10
60kg x 10

rev fly 

7.5kg 3 x 10

Last week of floor pressing. Been toying around with the idea of changing my split some more...beginning to come to the conclusion it might be a bit pointless. Insted Im thinking I just need to be more intellegent with 5/3/1. For me this might mean:

1).not benching over a 5 as because i pause all reps it just doesnt work for me
2).working up on squats more often

not a lot of point in binning something thats working i guess...

20kg to go.

Nice floor press. Shame bum came up but if it was a little 'pop' no troubles!

Stonehenge
 
Where the banshees live and they do live well

Cheers champ. It was a bit lurky to be honest but whatever!!

LM - no idea about the comp yet, not holding out any hopes of a good performance to be honest.

20kg to go.

Which competition have you entered mate?

Journal

No.13


Which competition have you entered mate?

GBPF junior champs mate. Its equipped but i ll be lifting raw. Like a pussy lol.

20kg to go.

foam roll, hockey ball
mobility

Complex's
deadlift, row, clean, front squat, push press, back squat - 6 reps each

bar - 1 round
40kg - 4 rounds

Plank with feet raised

1 min x 3

Glute bridge

4 x 10

20kg to go.

Squat to a box at depth

60kg x 3
60kg x 3
90kg x 1
90kg x 1
100kg x 1
120kg 10 x 1

rack pull from the knee

60kg x 3
100kg x 3
140kg x 3
180kg x 3
200kg x 3 (double overhand w/straps as the bar is a bent one)

split squat 

bw x 10
bw  + 15kg plate x 10

Hanging leg raise

bw x 10, 10, 10, 10

I used my oly shoes and normal stance for the box squats, relaxed my hip flexors on the box and came up. I liked them quite a bit actually, 120's were all fairly fast but not easy at all. Harder than free squatting. I kept my oly shoes on for the rack pulls as i forgot my slippers, all felt fine, had more but decided against as my knee still isnt 100%.

20kg to go.

hmmmm, 200kg is 440lbs.... 5lbs less then me......

p.s. you suck at militaries and I hate you

cricket_fire


hmmmm, 200kg is 440lbs.... 5lbs less then me......

p.s. you suck at militaries and I hate you

Haha with one leg mate 

I think ive done 260 off a rack that high which is what like 575? Good movement.


PS you suck at life but I dig it xoxo

20kg to go.

How are you finding the complexes? I should really add some in for judo.

Sheeps_Clothing


How are you finding the complexes? I should really add some in for judo.

Absolutely savage mate to be honest! That said I have always been a big fan of them. They re fun and they definitely improve your cardio capacity quickly.

Ive found that putting 3 pulling movements in a row (especially oly movements as you have to decelerate the bar a lot when you lower it) can be a bad idea though as the forearm pump makes it hard to continue. This is one reason I like doing complex's in the grappler.

20kg to go.

Right after much being a **** and ****ing about thinking about different **** to do, I have decided to stick on 5/3/1 but to change it up a fair bit from what I have been doing. Im writing it here so I can remember it lol:

Squat 5/3/1 (on light weights I dont give a **** about im just going to hit the perscribed reps and then go up. So on most '5' weeks I ll hit something heavier, potentially ditto 531 weeks)
squat downsets
GM
hanging leg raise

Bench 5/3/1 - no reps over a 5 what so ever. My bench has gone nowhere on 531 and I think its mainly because I havent trained it heavy enough. I went 130 to 140 by doing a lot of overload stuff pretty fast. So heavy=goooood.
downsets
rolling extensions 5 x 10
DB row to a max set
rev fly 3 x 10

Deadlift 5/3/1 - high reps have been good to me here but I think once a cycle I ll work up to a heavier 5, 3 or single
Few downsets, light like
Box squat to a // box - keep it easy 
abs

MP 5/3/1
MP downsets ss chins
rev band/floor press/pin press (rotate every cycle) - not to any max's 3 x 5 maybe
bench pull 5 x 10
curls

I ll also be doing some conditioning, complex's x 1 a week and a couple of easier sessions, maybe row/cycle. In these sessions I might do some bollocks prehab stuff like band pull aparts etc.

I think these tweaks are going to be an improvement on what Ive been doing already. I ll most likely rotate the assistance every 1-2 cycles, potentially bring in some this like power cleans, rack pulls, front squats. With the box squats im going to judge the weights mainly on bar speed, I doubt I ll go much over 120kg, most likey start with 3's at 90-110 I think. These have helped my dead a lot in the past, plus I like them.

Thinking over, let the lifting begin as of monday next week! (reloading knee until then).

20kg to go.

Sounds good to me dude, interested to see how it pans out over what you've been doing

foam roll thoratic spine, it band, groin
mobility
static stretch

bench

bar x 10
60kg x 3
60kg x 3
80kg x 1
100kg x 1
120kg x 1
130kg x 1
140kg x 1 - equal PR
130kg x 2 - equal PR
*closer grip*
110kg x 5
100kg x 5
85kg x 10

rolling extension

10kg x 10
12.5k x 10, 10

DB row

20kg x 5
40kg x 5
60kg x 15, 10, 5
(no straps used for the '5').

chins

bw x 10, 8, 6

Done. Havent benched for a month so pretty happy with an equal PR. Form wasnt quite on point but got it up fine. Looks like the floor pressing might have set me up for some good benching in the near future.

BW 84.5kg, probably the lightest ive been when ive pressed 140. Its a much better 85 than it was though.

20kg to go.

felt like a pussy all day

roll
stretch

rev band dead w/choked lights

110kg x 1
150kg x 1
190kg x 1
230kg x 1
250kg x 1
265kg just missed it, just felt like a huge douchebag and didnt stay with it. got the strength but today was an abortion of a session

GM

60kg 5 x 10

Hanging leg raise

bw 4 x 10

Hip thrust

40kg x 10
60kg x 10
60kg x 10

Meh.

20kg to go.

Still some good numbers your shifting dave, even if you are somewhat incapacitated

Journal

No.13


Still some good numbers your shifting dave, even if you are somewhat incapacitated

im fine mate, just being a ****ing useless **** today!

20kg to go.

**** it may as well train, turned out alright

lots of rolling

push press

50kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1 - this was a little more of a pressed out push jerk as I dipped a little at the end. still not very hard
80kg x 3

curls elbow prehab

oly bar 5 x 10

cable row

'10' 3 x 10

DB power clean

7.5kg 3 x 10

Pallof press 3 x 10 each side

cable crunch 3 x 10

50 snatches with each hand with a 20kg DB - 6:40

Job done.

20kg to go.

Great benching and very nice push press.

Stonehenge
 
Where the banshees live and they do live well

Cheers champ. There should be more than a 140 in there in the next few weeks I feel. Be good to break that PR, its stuck around for a while.

20kg to go.

I'm liking the PP numbers champ. Seems you're picking up the pace finally. What's the latest on the 2nd knee op?

"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

Yep im back at it next week. The guy has written to me asking about doing the other knee. I dont really want him too, as I dont feel it is bad enough to have a shot right now and I dont want to have one unless necessary as I may need it at a later date. I want him to get me some orthotics though, so I ll ask him about that.
 
Theres pretty much no chance of me lifting in this feb comp now. I really dont see the point of competing unless I feel ready, which I definitely wont. I want to get a good run going and then do some kind of comp around april time if I can find one. Hopefully shoot for 575-580 there.

20kg to go.

Fran - 8:36. Pretty bad time and it was ****ing savage!

21-15-9 reps of 40kg thrusters and chin ups.

20kg to go.

Fran... Crossfit??

Journal

No.13


Fran... Crossfit??

Yeah. I cant handle steady state cardio as its so ****ing boring so I figured id change it up with some crossfit ****. I now need to find a warehouse with a sliding door, do stupid kipping pulls ups and use terms like 'WOD' whatever the **** that means...haha

20kg to go.

Heh heh... you mock it but you've already began the slippery slope down to American-hyped-up-lycra-wearing exercise

Journal

mmmmmm lycra...

foam roll
mobility
activation
knee outs

squat

bar x 10
60kg x 5
100kg x 5
115kg x 5
130kg x 5
150kg x 3 
160kg x 1
100kg x 5
100kg x 5
100kg x 5

Power snatch from the hang

40kg x 3
40kg x 1
50kg x 1
57.5kg x 1
60kg x 1

GM

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

Hanging leg raise

bw x 10, 10, 10, 10

Good session. Zero pain anywhere squatting. I never used to believe any of this mobility/foam rolling bollocks when people used to harp on about it, but im beyond converted. This is the best ive felt in years and in only 22. 

Today was '5' day on 531, top set was meant to be 132.5 but I refuse to put a 1.25kg plate on a bar im intending to squat. I saw no point in doing something like 130 x 10-12 so I binned it at 5. Moved slower than it should have but to be expected. Had way more than a tripple at 150 and couldve repped 160 again. Next week's top set is 140 so I ll shoot for some reps with that I reckon. So good to be back squatting.

20kg to go.

Nice session dude

You like the snatches?

cricket_fire


Nice session dude

You like the snatches?

I ****ing love the snatches mate 

On a training note, yeah I do, ive been working on shoulder mobility and I can nearly do an OH squat now so I want to learn to full snatch as its basically the coolest looking thing you can do with a barbell.

Squat wise im going to do 400lb before march 1st. Ive decided.

20kg to go.

Crossfit?

Douche bag?

Stonehenge
 
Where the banshees live and they do live well

iaink


Crossfit?

Douche bag?

Not being able to do anything for a month or so made me a fat ****. I am not longer fat, but still a ****. Simples.

20kg to go.

lol

I actually like alot of the crossfit stuff. Good circuit training.

Stonehenge
 
Where the banshees live and they do live well

Yeah its a good craic mate. Might do one once a week. 

Left shoulder feeling tight after squatting yesterday so took it easy

foam roll
hockey ball
stretch
mobility

MP
bar x 10
40kg x 5
47.5kg x 5
55kg x 12
40kg x 10
40kg x 10
40kg x 10

Bench pull

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

Load of external rotations, seemed to help

Band pushdowns, light band x 100

Had planned on doing some rev band pressing and chins but im aching a lot from squatting yesterday, didnt get much sleep last night and had to train earlier than expected as im giving some people lifts to a rugby match, so I just did what I had to and ****ed off.

20kg to go.

I got absolutely ****ing ****faced last night. Woke up thinking id pissed myself but realised I was lying on a crushed bottle of water. Was planning on doing some easy cardio today, that is not happening.

20kg to go.

You may have still pissed yourself so don't be too sure!

Thankfully during my pissed up days I used to get up and just piss in random places. On the bed of a best mates girfriends parents.. whilst they were stil in it... was a highlight.

Only pissed myself twice I think. Once was in France and that pre-seeded a trip to the local Gandarmery for the night!

Stonehenge
 
Where the banshees live and they do live well

haha thats awesome!! I was a state. Winged a pint glass at my mate which shattered on his back apparantly lol. Good times.

20kg to go.

Decision made re: drinking - sacking it off for a month.
 
Decision made re: Junior Nationals - doing it
 
foam roll
mobility
 
Deadlift
 
70kg x 1
70kg x 1
110kg x 1
110kg x 1
145kg x 5
170kg x 5
190kg x 7
150kg x 3
150kg x 3
150kg x 3
 
Box squat w/choked light bands
 
bar x 3
60kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
 
curls for elbow health
 
oly bar 5 x 10
 
raised plank, side bend, hanging leg raise
 
Happy with that. For not pulling in anger in 3 months this wasnt bad. PR is 190 x 10. Got a vid of the top set and of the box squats, will put it up when I get home from work later.

20kg to go.

lol I only just managed 190x10 thurs! Good reppage!

Stonehenge
 
Where the banshees live and they do live well

Cheers champ, felt good given the time off. Vids uploading now.

20kg to go.

     

20kg to go.