Yeeeeeeaaah Buddy- dave's log

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!

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.

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.
 
 

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?
 

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.

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?
 
 

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.

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!

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

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

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

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.

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

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

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

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

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

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

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)

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.