Yeeeeeeaaah Buddy- dave's log

foam roll
hockey ball
mobility
stretch

squat

bar x 10
60kg x 5
80kg x 1
100kg x 1
110kg x 3
127.5kg x 3
142.5kg x 3
160 x 5 - 2 rep massive PR, vid to come
100kg x 5 - no chance of any more squatting happening 

GM

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

Complex

power snatch, deadlift, power clean, front squat, push press, back squat, 40kg 4 x 10
(took the front squats out after round 1).

awesome session, delighted with the squats.

20kg to go.

Sweet work. Very nice indeed!

Stonehenge
 
Where the banshees live and they do live well

ta mate

20kg to go.

Nice squatting. LOL @ falling over at the end!

JOURNAL
 
I'm tougher than leather, I'm smoother than suede,
Always never broke 'cos I'm usually paid.

ta mate. i still feel ****ed now!

20kg to go.

Awesome session today mate. You had another one in you!

Bean


Awesome session today mate. You had another one in you!

Cheers champ. Yeah I reckon there was another one there, but I said id do 5 before so 5 it was. No point in totally ending myself!

20kg to go.

my legs arent working

luketraps


my legs arent working

haha mine either mate. in case you didnt see, you are on the list of competitors for the comp

20kg to go.

Not too shabby! Good work bro

cricket_fire


Not too shabby! Good work bro

cheers pal, squat is coming along slowly!

20kg to go.

foam roll
ball
mobility
stretch

mp

bar x 10
40kg x 3
47.5kg x 3
55kg x 3
60kg x 11 - equal PR
80kg x 3- push pressed
50kg x 10
50kg x 10
30kg x 10
30kg x 10

pull ups x 70

push ups x 100

abs x 100

20kg to go.

11 .... PR ... ? Speak english boy!
 
You down Easter time? I am down Exmouth over first week of easter weekend but with Ems birthday on the mon, traveling up on the sat and back on the tues not sure if I can make it down your way to train?
 
 

Stonehenge
 
Where the banshees live and they do live well

Nice work. Good squats!

PR ... ? Speak english boy!

All the cool kids say PR instead of PB


Solid workout Dave!

iaink


11 .... PR ... ? Speak english boy!
 
You down Easter time? I am down Exmouth over first week of easter weekend but with Ems birthday on the mon, traveling up on the sat and back on the tues not sure if I can make it down your way to train?
 
 

lol all gibberish mate!

erm I might be, if not I ll definitely come to southants to train. I ****ing hate the Taro so I might make it down x 1-3 a week.

20kg to go.

cheers FM and cricket

20kg to go.

foam
ball
stretch
mobility
 
deadlift
 
70kg x 1, 1, 1, 1, 1
110kg x 1
160kg x 3
182.5kg x 3
205kg x 3
170kg 6 x 1
150kg 3 x 3
 
pulls from the top
 
60kg x 3
100kg x 3
125kg x 5
125kg x 5
125kg x 5
 
hanging leg raise
 
3 x 10
 
cable crunch 3 x 10
 
needed an easy one today and got one. left feeling better than when I arrived. downsets were good, 170's moved fast. I think I need to be smart with what Im doing at the moment and only hit the reps I need to for a few sessions, squatting tuesday took it out of me a lot. 

20kg to go.

foam roll
ball
stretch
mobility

bench

bar x 5
60kg x 5
80kg x 1
90kg x 3
105kg x 3
117.5kg x 3
*insert foam roller*
105kg x 10
105kg x 10
105kg x 10

done. all reps easy, couldve done a good few more on 117.5 but I felt knackered going into the session so there was no point in pushing it

20kg to go.

Strong work bro

How much do you sink into the foam when benching?

Dave284

erm I might be, if not I ll definitely come to southants to train. I ****ing hate the Taro so I might make it down x 1-3 a week.

I think the other place (Positive Lifestyle) is worth a view. Appears they've some decent DBs plus an oly bar there now. If I have to pay for a gym while you're down, I'd rather give them my money.

"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

CF - i tend to sink it more as the reps go on, so as far it will go by the end mate.

LMC - where is this pro lifestyle place?

20kg to go.

+ve Lifestyle is in Durleighmarsh. Used to be the place on the old A3 in a barn. Worth a look at least anyway.        

"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

isnt it mainly for middle ages ladies?

strength tec is an option at weekends I guess...

20kg to go.

6 rounds of :

5 snatches each arm w/kevin     
5 pull ups full hang
10 press ups
10 swings each arm w/kevin

kevin=20kg kettlebell

20kg to go.

Thats a mighty squat pb david, what's your current pb again? 180+?

Journal

No.13


Thats a mighty squat pb david, what's your current pb again? 180+?

Cheers bud. Most ive ever put on my back is 170. Pretty wank to be honest. Im debating with myself what to do with my squatting in the run up to the comp. I want to take at least a 170 as I ll probably open with that before I get there, just for the sake of having it on my back. In that vein I might go up to 170 and see how it feels on tuesday. I ll smoke a 170 currently, so I ll either tripple it, or go for an all time PR with 180/182.5. 

20kg to go.

How long left before comp now? Thinking of sacking off 531 protocol yet?

Journal

28th march, so 5 weeks. No I doubt I ll sack of 531 for a good while, I just use it slightly more intelligently now. Im meant to go up to 152.5 as the '1' on my 531 day of squatting on tuesday, so I ll do as Jim says, hit the reps and go up! Once ive hit my squat opener that will pretty much be it for any max stuff pre comp. That will give me a good month to really focus on form, getting some weight moving quickly and on recovering enough for the day itself (apart from a max log and deadlift at iain's comp!)

20kg to go.

So by my calculations, 152.5kg on '1' day gives you 135kg on '5' day and 140kg on '3' day - all easily achievable at the moment. When do you reckon you'll start hitting 5/3/1 for anywhere near your actual 5/3/1RM or do you reckon your strength increase will always stay slightly ahead of the weight increase each cycle?

Also, if my calculations are correct, you'll not hit 180kg or another 26 weeks or so. Are you tempted to up the 1RMs all the calculations are based on?

"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

LMC


So by my calculations, 152.5kg on '1' day gives you 135kg on '5' day and 140kg on '3' day - all easily achievable at the moment. When do you reckon you'll start hitting 5/3/1 for anywhere near your actual 5/3/1RM or do you reckon your strength increase will always stay slightly ahead of the weight increase each cycle?

Also, if my calculations are correct, you'll not hit 180kg or another 26 weeks or so. Are you tempted to up the 1RMs all the calculations are based on?

I ll catch up to it in the next 4-6 months I think. The maxes are just right at the moment though, although 135 is pretty light on '5' day it gives me the opportunity to either work up or have an easier session. 

I wont be adjusting the maxes anytime soon. Ive been hitting it ****ing hard recently and its taking its toll at the moment, if I had to use more weight each session it could all end in tears.

20kg to go.

Squat before a comp- don't go heavier than your opener. Practice this about 2 weeks out. Work bacl from that ie take 3 weeks to work up to your opener, one week of light 80% lower volume, then meet week (you can do an uber light session in that week if you want). 

Smash the f out of your opener and it will be pb time the rest of the way :)

Stonehenge
 
Where the banshees live and they do live well

As always, I ll do what you say (but I still dont want to have sex with you)

foam roll
hockey ball
stretch
mobility

squat

bar x 5
bar x 5
60kg x 5
100kg x 1
120kg x 5
135kg x 3
152.5kg x 8 - PR
100kg x 5
100kg x 5
100kg x 5

Banded hamstring curl x loads

various abs x loads

Did 150 x 7 2 weeks ago so 152.5 x 8 wasnt a bad effort. Rep max calculator says that gives me 193kg...somewhat doubtful of that myself but there you go.

20kg to go.

Frigging hell. Not a half bad squat there DMO.

Journal

Cheers buddy, squat finally seems to be moving in the right direction. 190 at the nationals would make me a very happy chappy but might be a bit of a stretch.

20kg to go.

Rep calculator is close me thinks, close indeed :)

Stonehenge
 
Where the banshees live and they do live well

iaink


Rep calculator is close me thinks, close indeed :)

Hopefully mate, squatting has been going from strength to strength recently. Opening at my 3rd attempt from 6 months ago is going to be a good feeling!

20kg to go.

Strong squatting bro!

Nice work dave.

cheers chaps, I want to be a member of the decent squat club!

20kg to go.