Yeeeeeeaaah Buddy- dave's log

Lord Monkcheese

Never been more drunk in my entire life than Tuesday night. I literally remember nothing. Did a total job on myself.

Did you wake up in a hotel room full of rugby players with a sore arse again?

With the 260kg, how much is that at the top?

Nah I tried to get the buttsex out of the way earlier in the gay lol. With no weight on the bar the bands help the bar at about the bottom of my ribs, so im guessing that at lockout they were taking 30-35kg

Been doing some research on old Jim Wendler's 5/3/1 jazz, pretty interesting stuff. I dont really see a need to get involved with it totally but there are some interesting principles there.Im wondering whether using the higher rep approach to squatting when I can get back into it might be a nice way to ease back in.
 
If LM is interested he might get on quite well with it because of all the exciting percentages which allow for a more complicated Excel document!

Bench
 
bar x loads
60kg x 6
100kg x 3
120kg x 5 PR
100kg x 9
 
HS chest press (weights/side)
 
20kg x 10
40kg x 10
60kg x 7
70kg x 4
40kg x 10
30kg x 15
 
Incline DB press
 
22.5kg x 10
30kg x 10
30kg x 10
30kg x 10
 
Incline fly
 
10kg 3 x 10
 
Bit of a deload today, happy to hit a PR but I didnt want to push too far because my tricep was feeling a little funny last week.

Dave284


Been doing some research on old Jim Wendler's 5/3/1 jazz, pretty interesting stuff. I dont really see a need to get involved with it totally but there are some interesting principles there.Im wondering whether using the higher rep approach to squatting when I can get back into it might be a nice way to ease back in.
 
If LM is interested he might get on quite well with it because of all the exciting percentages which allow for a more complicated Excel document!

I'm salivating at the thought
Send me some links. It's been a while since I put together a new programme

I have a 531 spreadsheet I made myself!

I've got an awesome Smolov sheet with extra tabs in case you want to do it as a Bench or Deadlift specialist routine.

My Bill Starr 5x5 spreadsheet is truly magnificent too

iaink


I have a 531 spreadsheet I made myself!

Lol I extrapolated mine from a few places, **** buying the ebook!
 
LM I ll email you with it.

Back
 
HS pull down, weights/side
 
20kg x 10
40kg x 10
60kg x 10
70kg x 6
50kg x 10
30kg x 15
 
HS low row, single arm, weights/side
 
20kg x 10
40kg x 10
60kg x 10
80kg x 6
 
Cable row
 
'15' x 10
'16' x 10
'17' x 6
'10' x 20
 
Facepull
 
25kg x 12
30kg x 12
35kg x 12
30kg x 12
 
Just a bit of pulling really.

Played in an all day rugby league 9's tournament on sunday so aching like a rape victim today.
 
Hence recovery-
 
DB powerclean
 
5kg's x 20, 20
 
DB shoulder press
 
5kg's x 20, 20
 
Single leg rdl
 
bw x 12, 12
 
BB RDL
 
bar x 10, 10, 10
 
BB bent over row
 
bar x 20, 20, 20
 
Hanging scap raise
 
bw x 12, 12, 12
 
Press up
 
bw x 15, 15, 15
 
Lar raise
 
5kg x 10, 10
 
Band pull aparts and dislocations
 
Bit of stretching etc.
 
 
 
 

Dave284


Played in an all day rugby league 9's tournament on sunday so aching like a rape victim today.
 
Hence recovery-
 
DB powerclean
 
5kg's x 20, 20
 
DB shoulder press
 
5kg's x 20, 20
 
Single leg rdl
 
bw x 12, 12
 
BB RDL
 
bar x 10, 10, 10
 
BB bent over row
 
bar x 20, 20, 20
 
Hanging scap raise
 
bw x 12, 12, 12
 
Press up
 
bw x 15, 15, 15
 
Lar raise
 
5kg x 10, 10
 
Band pull aparts and dislocations
 
Bit of stretching etc.
 
 
 
 

Good to see you using heavy weights for once Dave. Keep it up.

jack5r

Dave284


Played in an all day rugby league 9's tournament on sunday so aching like a rape victim today.

Hence recovery-

DB powerclean

5kg's x 20, 20

DB shoulder press

5kg's x 20, 20

Single leg rdl

bw x 12, 12

BB RDL

bar x 10, 10, 10

BB bent over row

bar x 20, 20, 20

Hanging scap raise

bw x 12, 12, 12

Press up

bw x 15, 15, 15

Lar raise

5kg x 10, 10

Band pull aparts and dislocations

Bit of stretching etc.

Good to see you using heavy weights for once Dave. Keep it up.

I used wraps, chalk, straps, wrist wraps and a squat suit on all sets.

Best to be on the safe side.. Can't be getting an injury just before vest wearing/posing season!

I also used a vest to be on the safe side! Got a beater burnt onto me at the tournament sunday, good look I feel.

Rev band deadlift
 
100kg x 2
140kg x 2
180kg x 2
220kg x 2
240kg x 2
260kg x 1
265kg x 1-PR
*add 20kg plate to stand on*
200kg x 6
180kg x 8
160kg x 10
 
Done. Still feeling it a bit from sunday and the gym was rammed so binned it there. Girlfriend is coming to visit tomorrow pm so no training until Friday unless I sneak in a session tomorrow morning which is unlikely due to a presentation.
 
I think the knee might be up to straight weight from the floor next week, think I ll stick to lighter weight for the first week or two though.
 
Also im pretty sure the bands take less than 60kg off the floor, more like 50 I think. So 265 = 215 ish off the floor and 235-240 at the top.

Squat for the first time in 3 months
 
*oly shoes and apt sleeves*
 
60kg x 3
60kg x 5
75kg x 5
85kg x 5
100kg x 15*
90kg x 10
80kg x 10
70kg x 10
60kg x 10
60kg x 10
 
*Had more of these but thought id call it there
 
Leg curl
 
56kg 3 x 10
 
Weights were all light and felt light, knee's hurt like **** in the warm up but were fine by the end. Hopefully this will mark the start of my return to squatting.
 
(projected max =150kg)

Military press
 
40kg x 5
50kg x 5
55kg x 10
 
Dip
 
bw x 15
bw x 15
bw x 15
bw x 15
bw x 15
 
Chins
 
50 reps
 
 

Deadlift
 
60kg x 3
100kg x 3
130kg x 3
150kg x 5
170kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10
 
Dead.
Still aching from squatting and my back was pulling a little in the warm up so not too shabby really.

lol Nice volume. Out of breath reading that.

iaink


lol Nice volume. Out of breath reading that.

Lol yeah mate, tried to do some abs afterwards but it was just not happening!!

Bench
 
60kg x 5
80kg x 5
95kg x 5
105kg x 10*all paused
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
 
HS iso low row
 
30kg / side 4 x 15
20kg / side x 15
 
Db curls
 
15kg x 8, 8