Yeeeeeeaaah Buddy- dave's log

Deadlift
 
70kg x 5
70kg x 3
70kg x 2
120kg x 1
135kg x 5
155kg x 5
175kg x 8
120kg x 10
 
Reverse DB lunge off a step
 
10kg's x 10
10kg's x 10
10kg's x 10
 
GM
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
DB side bend
 
45kg x 10
45kg x 10
45kg x 10
 
175kg x 8 equals a PR, I think Id probably have more, im still aching from squatting and benching after my 10 day illness spate.
 
Ive planned out the next 3 months of 5/3/1 on excel and things are looking good. Im back at 85-86kg at the moment, might get some pics done later today.

Good going dave, taking into account you had the lurgy!

Cheers champ. Things are going ok, I really want to focus on bringing my squat up at the moment, 180 asap is the goal, I reckon in 2-3 months of solid squatting it might be there.
 
1hr 15 of karate.

Nice work bro. 10 rep deadlifts are brutal haha

cricket_fire


Nice work bro. 10 rep deadlifts are brutal haha

Yeah man they ****ing suck. I did the boring but big 5 x 10 for deads a few times but after that there is **** all chance of getting much else done in a session so I figured id sack that off!

MP
 
bar x loads
40kg x 5
45kg x 5
50kg x 5
60kg x 7
40kg x 10
40kg x 8
 
Chin
 
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10
 
Dip
 
bw x 15
bw x 15
bw x 15
 
Stand away lat pull
 
25kg x 12
25kg x 12
25kg x 12
25kg x 12
25kg x 12
 
DB shrug
 
45kg's x 15
45kg's x 15
 
DB curl
 
14kg's x 10
14kg's x 8
 
Not perfect but productive.

Hr of karate, tweaked my right hamstring, icing it atm.

Aching after this week, thoroughly beaten up. Im going to squat on monday so I get a good few days to recover a bit! I ll take tomorrow off, might ride the bike for a bit and stretch then play with the kettlebell on saturday.
 
 

Karate? Why not pick a more mincyer martial art? ;) lol

So whats the plan next week? I could do wed or friday night or sat or sunday morning afternoon? Plan next week is wed-squat/bench, fri or sat deadlift, sat or sun band benching and box squating. Off course you can turn up and do whatever?

iaink


Karate? Why not pick a more mincyer martial art? ;) lol

So whats the plan next week? I could do wed or friday night or sat or sunday morning afternoon? Plan next week is wed-squat/bench, fri or sat deadlift, sat or sun band benching and box squating. Off course you can turn up and do whatever?

I only do it because I like the feeling of other men touching me. Often.
 
Next week I am:
 
Squating monday
Benching tuesday
Deadlifting thursday
MP friday
 
(had to change stuff round because of some karate (man touching) obligations in a weeks time). Its wednesday the earliest in the week you are training?

Squat
 
60kg x 3
60kg x 3
80kg x 3
100kg x 3
110kg x 3
115kg x 3
125kg x 8
90kg x 10
80kg x 10
80kg x 10
 
RDL
 
70kg x 10
80kg x 10
90kg x 10
 
Cable abs
 
3 x 10
 
125 x 8 is fine, probably had 12 if I pushed it but saw no reason too, pulled hamstring seems ok. 132.5 next week, shoot for a 6 I think.
 
All this light squatting seems to be doing whats its intended for- not hurt my knee (which is improving), improve form and build up more of a squatting base. 140kg x 10 and 180 x any here we come.

A lot of people seem to be looking at this 5 3 1 lol, is it the new trend?? No.13 has just pm'd me offering it to me for a look at. Im intrigued now, as many of you are doing it. Hi Dave! First time posting in your journal lol.

ste1984


A lot of people seem to be looking at this 5 3 1 lol, is it the new trend?? No.13 has just pm'd me offering it to me for a look at. Im intrigued now, as many of you are doing it. Hi Dave! First time posting in your journal lol.

Alright mate, yeah 5/3/1 seems to be en vouge at the moment! Im going to leave it a month or two more before I make any decisions about how much I like it.
 
If you do decide to go on it, id always ensure that when in doubt about something judge it by how you personally feel, rather than what the programme says. This is a key part of the 'philosophy of 531' (ie training intellegently), if you feel good push it, if not get your reps and call it there.

Dave284

iaink


Karate? Why not pick a more mincyer martial art? ;) lol

So whats the plan next week? I could do wed or friday night or sat or sunday morning afternoon? Plan next week is wed-squat/bench, fri or sat deadlift, sat or sun band benching and box squating. Off course you can turn up and do whatever?

I only do it because I like the feeling of other men touching me. Often.
 
Next week I am:
 
Squating monday
Benching tuesday
Deadlifting thursday
MP friday
 
(had to change stuff round because of some karate (man touching) obligations in a weeks time). Its wednesday the earliest in the week you are training?

Yes pal. Working 4 shifts today and tom so carn't train till wed. Then I am down Hove training sat and southampton sunday. Don't suppose any of them are any good for you?

Erm nah that doesnt really help lol, might have to leave it for this trip home!

Bench
 
bar x loads
60kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 3
112.5kg x 6
 
Incline bench
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
Chin up
 
bw x 10
bw x 10
bw x 10
bw x 6
bw x 6
bw x 6
 
Dip
 
bw x 15
bw x 15
bw x 10
 
Bent over row
 
70kg x 10
70kg x 10
70kg x 10
 
Close grip pulldown
 
60kg x 10
50kg x 10
45kg x 10
 
DB curl
 
14kg's x 7
10kg's x 7
10kg's x 7
 
Benching still down on PR levels but not a million miles away.

2hours of easy karate (mostly teaching) then 20-30 mins job/walk.

2hrs karate teaching
 
Deadlift
 
70kg x 3
70kg x 2
120kg x 3
145kg x 3
165kg x 3
185kg x 8 - 10kg PR
120kg x 10
 
GM
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
Hanging leg raise
 
bw x 8
bw x 8
bw x 8
 
First deadlift PR in about a year. Felt really easy too. Pulled 175 x 8 last week so 10kg up in a week is good going. Works out to a 234-235kg 1rm.

Do you still play rugby mate? An are you training for it at the moment?

But of a grey area mate, since it looks like I wont be at uni next year I am officially clubless. Also I have no burning desire to play rugby union as I much prefer league and would rather play that (furthermore I have no real position in union anymore).
 
I might do some training with a local union side and play the odd game here and there but I ll only seriously play again if its league in the immediate future.