Yeeeeeeaaah Buddy- dave's log

Shoulder feeling a little strained after yesterday, round the back, but anyways
 
60kg x 3
80kg x 3
100kg x 3
120kg x 3 paused PR
130kg x 1 equal paused PR, easy*
135kg x 0
110kg x 5
100kg 2 x 5
 
All reps paused * attempt something was pulling in my left arm and hurt quite a bit! Good rep though. I think I ****ed up the form on the 135 more than anything.
 
Pin press
 
60kg x 3
100kg x 3
120kg x 1
120kg x 1
130kg x 1
110kg 2 x 5
 
Benching was good today. I want to press with the bar x 2 a week though. Nothing heavy the 2nd time just some solid work in the 70-80% range. Then some reverse band pressing.
 

Reverse band press-
 
40kg x 2
80kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 2- PR
140kg 5 x 3
120kg 3 x 5
 
Cable row machine
 
'10'x 12
'12' x 12
'14' x 12
'16' x 12
'14' x 12
'12' x 12
 
Lat pull down
 
95kg x 6
77kg x 8
63kg x 15
 
Curls
 
EZ bar + 20kg 3 x 8
 
DB curls one set to finish.
 
Good session, no more heavy normal benching for me, reverse bands is going to be my main exercise for a bit. I might bench light on another day just to keep in the habit.

How's the 'bench specalist' coming along?

iaink


How's the 'bench specalist' coming along?

Going great gunzzzzz mate lol. I deadlifted 140 for a few reps today with zero knee pain, although any twisting still gives me pain. Im gonna try and do some high rack pulls tomorrow and see where im at! I wanna squat again.

Good you can do something

Yeah its really come on in the last 3 or 4 days for some reason. Be good to get back amongst some squats again as im ****ing keen to hit 4 plates.

Been pretty ill last few days
 
box squat
 
60kg 3 x 2
 
Knee hurt a little even with sleeves on so stopped
 
HS iso low row
 
35kg per side x 10
50kg x 10
55kg x 10
60kg x 10
70kg x 8, 8
 
Chin up
 
bw x 10, 8, 6
 
face pull
 
4 x 10
 
Crappy session,wanted to DB row but the gym was full of ****s.

Surely those ****s weren't using the heavy dumbbells though, were they?

Have you thought of doing a straight westside stype plan for the bench; DE/ME. Would fit in nicely for you at the moment? Then have one day where you do whatever you can for you lower body.

Lord Monkcheese


Surely those ****s weren't using the heavy dumbbells though, were they?

Lol no, mainly 15-20kg, but unfortunately they had all of the benches.

iaink


Have you thought of doing a straight westside stype plan for the bench; DE/ME. Would fit in nicely for you at the moment? Then have one day where you do whatever you can for you lower body.

So far I havent really been following a plan as such, I was hoping my knee would get better quickly but its not really playing ball. My only lower body exercise at the moment is a few sprints/touch. This doesnt seem to hurt. I might start doing some rdl/higher rack stuff next week.
 
Bench wise thats pretty much what im aiming for now, an ME and a DE/RE kinda day.
 
On an aside, do you I need a stronger band than a mini to reverse band press with? The way I set it up, the bands take the bar just off the hooks at the top, and make 40kg hover at chest height.

Reverse Band Press
 
60kg x 2
100kg x 5
120kg x 3
140kg x 3
160kg x 3 PR
145kg 5 x 3
 
DB press
 
25kg x 6
35kg x 5
50kg x 9 PR
attempted 55's had a back cramp, sacked it in
40kg x 12
40kg x 10
 
Lat raise
 
7.5kg's 3 x 12
 
Band push downs 2 x 25
 
Bit of band shoulder stuff.
 
Good session, enjoyed the pressing a lot!

Congrats on the PB. Some good strength you've got there!

No.13


Congrats on the PB. Some good strength you've got there!

Cheers mate, pressing is going ok at the moment, nowhere near where I want it to be though!
 
Good to see a few rugby playing guys on here.

Dave284


Cheers mate, pressing is going ok at the moment, nowhere near where I want it to be though!
 
Good to see a few rugby playing guys on here.

Heh, none of my lifts are where I want them to be mate!
I'm having an especially torrid time with squatting!

No.13

Dave284


Cheers mate, pressing is going ok at the moment, nowhere near where I want it to be though!

Good to see a few rugby playing guys on here.

Heh, none of my lifts are where I want them to be mate!
I'm having an especially torrid time with squatting!

Squats can be pretty gash sometimes, my squat sucks big style. Im planning on squatting more than once a week after summer rugby league. Heavy day and a light/rep focused day, ive done this in the past and its worked for me- hoping for a repeat performance!

The bend set up sounds fine for what you want. If you where doing them soley to help your equipped bench press then you culd be mroe agressive with the band tension. When I do reverse band deadlift I use average bands and they do the job fine (takes 70kg to get the barbell on the floor properly).

Aching a little in the shoulders today after yesterday, maybe take it a little lighter next week. Got some blue bands as well now, maybe use them for rack pulls/squats/more reverse band benching.
 
Back
 
DB row
 
20kg x 10
45kg x 8
60kg x 10 PR
60kg x 8- previous PR
60kg x 5- 2 weeks ago's PR
50kg x 25- PR
 
Chin up
 
bw x 12, 8, 5, 5, 5, 5, 8, 7, 5- total 60 reps
 
reverse fly
 
 12.5kg 3 x 8
 
Band pull aparts.
 
Happy enough with that, I think ive got 3 x 10 with the 60's, grip is the main issue, mainly with my left.

Quite a few PB's lately! Whats your secret?

No.13


Quite a few PB's lately! Whats your secret?

I try and shoot for a PR on something in most workouts whether its sets, reps, or total volume. Im annoyed how gay my grip is on these, with a bar i reckon im good to hang onto 300kg, with the fat handled 60's I struggle. GAAAAAAAAY!