Yeeeeeeaaah Buddy- dave's log

Rack pull, top of shin
 
60kg x 3
100kg x 3
140kg x 1
180kg x 1
200kg x 1
220kg x 1
240kg x 1
220kg x 1
200kg x 3
180kg x 5
 
GM
 
60kg x 8
80kg x 6, 4
 
Hanging leg raise
 
3 x 8
 
Good rack pull, pleased with that.

What's the plan with the rack pulls? Just use them as some kind of assistance exercise or do what you did previously and gradually work on lowering the bar each session until you're pulling off the floor?

Im planning on working them down again. I might add in some light pulls from the floor to keep them ticking over though.
 
I totalled my knee at training last night, can barely walk, cant drive so I think any significant squats might be out for a little while. Very touch and go if I ll be fit for our play off game on wednesday.
 
Hows the job? You back in the gym yet?

Solid rack pulling.
 
Mmm do I need new wrist or knee wraps in dec? ;) lol

Lol we ll see. Right now I couldnt reach a bar on the floor my knee hurts so bad!

Right, my knee is worse than I thought. I dont anticipate being able to squat for a good 2-4 weeks. Walking is still an issue 3 days after the injury.
 
Unless I see a dramatic improvement im going to need to swap up my training, im thinking something like 2-3 uppers and a rack pull session. I guess med volume, high frequency kinda thing. Anyone with any ideas feel free to pipe up!

Gym totally packed, knee totaly ****ed, I make that chest oclock
 
DB press
 
20kg x 20
35kg x 5
42.5kg x 5
50kg x 8 equal PR
55kg x 2 weight PR
40kg x 12
40kg x 12
 
 Job done. Back tomorrow for some back, wouldve done more but Id waited around for ages and was ****ign hungry. I got my partner to help me up on the 1st rep of the 55's then banged out a comfy 2. Happy with that. Hopefully more next week.

Hope the knee dosn't stay fooked for too long!

Back

Pull ups

bw x 5, 3, 1
+7.5kg x 6
+12.5kg x 6
+20kg x 5
+22.5kg x 3
bw x 6, 6

Single arm row on hammer strength iso low row

40kg x 10
45kg x 10
50kg x 10
55kg x 10

Cable row

'15' x 8, 8
'12' x 15, 12

Wouldve done some extra but the gym was rammed again and I wasnt about to fight for equipment. Knee still very dodgy.

Armz
 
Reverse band press vs super mini's- bands took 20kg at the top and 35-40kg at the chest.
 
80kg x 6
100kg x 6
120kg x 6
130kg x 1
140kg x 1
150kg x 1
160kg x 1
150kg x 3
130kg x 6
120kg x 8
 
Reverse fly
 
7.5kg x 12
12.5kg 3 x 12
 
Preacher curl
 
ez + 20kg 4 x 6
 
DB curl
 
15kg x 10, 7, 7, 6
 
Lot of time for reverse band pressing. More time for curls.

Bummer about the knee. Why do you insist on still playing rugby? You just get fcuked after every game. Give it up and take up something less dangerous!!!

Nice dumbbell pressing. You know own the DB weight record and will maintain that as apart from FF I've never been in a gym with DBs over 50kg.

Training's still not happening for me. On 2nd Feb I fcuked my bad up really badly (bending down to pick up something out of a cupboard ) and I've never had such a bad strain as that. I couldn't move much, bending down was impossible, sitting for an hour on the train was agony. Almost 4 weeks later I still can't bend down properly so even if I was training I wouldn't be able to squat or DL.

Also I haven't been home before 8pm yet so even if I was fit and healthy, I haven't got time to train yet. I'm not sure how safe my job is and although I've got a fair bit of work to do, I've got to try and do as much work as poss to make myself indespensible so they don't get rid of me (VF got rid of 500 people this week!!)

So basically training wise it's not happening but I've prepared a nice 3 day upper body only routine that I'm planning for when I can hit the gym again.

Glad to hear that at least your training (upper body anyway) is going well and the elbows/shoulders are holding up. When yo back from uni?

Nasty! I hope the back improves. You think you strained it because of all the sitting etc? I hope they keep you on, sounds like you re doing the right thing with the work.
 
Upper is going fine, so hopefully put on a little size there. Im back around the 23rd for a few days then im going away for a week, back early april for a week or two probably.
 
Ive got some ATP knee sleeves by the way, with them on despite the knee I can squat with absolutely no pain.

I wonder if ATP do a midsection sleeve to help me move around a little easier. Although by the ever-increasing size of my gut I'd need a rather large one!!

I got some ATP wrist straps. Far better than those sh1tty white things I got off eBay. Good company.

Lol you think squats/deadlifts prevent you from hurting ur back more often? Any idea what it is you ve done?
 
I believe a mid section wrap is known as a belt lol.
 
What are you weighing now? You missing the gym at all?

I've never actually hurt my back squatting or deadlifting. I have managed to hurt my back several times in the gym (picking up a step, picking up a water bottle, returning a bar to the floor after Lumberjack squatting) but never while actually doing the exercise lol!!

So training would actually help because I'm starting to pick up little niggles (tennis elbow, sore wrists, lower back) by basically sitting on my arse for 14 hours a day and sleeping for 8.

So now it's the complete opposite to where I was in December - nothing to do all day, no money to train whereas now, plenty of money to train but no time!!!

Aaarghhhh!!!

I do actually miss training but

It ll be good to see you back in the gym again. Would a bit of weekend training maybe help the niggles?
 
Back-
 
Single arm DB row
 
10kg x 20
25kg x 5
40kg x 10
50kg x 10
60kg x 5- PR on weight
50kg x 20- rep PR
 
Lat pull down
 
84kg x 8
77kg x 10
70kg x 10
63kg x 12
49kg x12
 
Facepull
 
4 x 10-12
 
Good session, never managed to get the 60's up before but they felt comfy enough today.

Knee is starting to feel a little better now. Id say im a week or two off being able to squat again.
 
Bench tomorrow, I really want to hit 140 pretty soon. Not exactly sure what im going to do reps wise tomorrow, see how I feel when I get in there.
 
The last couple of weeks with no lower training to speak of has really made me think I need to bring A LOT more volume into my training. I want to start squatting x 2 a week, maybe one front and one back.
 
In an ideal training week (no rugby match) then id want to:
 
squat x 2
rack pull x 1
deadlift x 1 (not heavy)
upper push x 2
upper pull x 2
 
So I think id split it:
 
Day 1
 
Squat heavy
Deadlift light
Abs
 
Day 2
 
Upper push
Upper pull
 
 
Day 3
 
Squat light
Rack pull heavy
Upper pull
 
Day 4
Upper push & pull (arms ish day)
 
I know that has upper pull x 3 but I need more back work. Day 2 would be my main bench session, day 4 would be probably DB press and reverse band pressing.
 

Knee still no ready to handle much weight so back-
 
DB row
 
22.5kg x 10
42.5kg x 10
60kg x 8 rep PR
60kg x 5 equal rep PR
55kg x 12
50kg x 22 rep PR
 
Lat pull down
 
97kg x 10
105kg x 3
84kg x 10
67kg x 12
 
Done. Rows murdered me!

2 exercises!! Is that all you nancy!!

Nice rowing though. Is the 5 rep PB supposed to be with the 60's only your previous set was a PB with 8 reps. Not sure how you then make another PB with less reps?
22 reps with the 50's though - is that for da pump  lol!!

Lol I was ****ed after that! I did 5 reps last week, than an 8, 5 this week. Shooting for reps with the 50's is easier because the DBs have thinner handles than the 55's and 60's!