Yeeeeeeaaah Buddy- dave's log

Yeah its not ideal but not much I can do!
 
Im considering doing it, mainly for the bench but I ll see how I feel in the next few weeks I think. Be good to put together some of this lifting at a meet at some stage.

MP
 
bar x 10
40kg x 10
50kg x 1
52.5kg x 5
60kg x 3
65kg x 4
 
Pull up
 
bw x 10
bw + 10kg x 10
bw + 15kg x 5
bw x 5
bw x 5
 
Dip
 
bw x 15
bw x 15
bw x 12
bw x 10
 
DB row
 
40kg x 5
60kg x 6
 
Machine reverse fly
 
3 x 15
 
DB curl
 
12.5kg x 10
12.5kg x 10
10kg x 10
 
Good session, got the pump on. I suck massive cock at shoulder pressing. Thats this cycle done. **** deloading, that can wait until after this cycle. This 4 weeks is going to be good gym wise, got virtually zero distractions so I can crack the **** on.

Raaarrrrrrr.... smash them pb's dave...

No.13


Raaarrrrrrr.... smash them pb's dave...

Working on it champ, hopefully I ll hit a squat for reps that works out at around a 180kg 1rm this cycle. I cant get over what a bitch I am at shoulder pressing, no way id equal your 80kg.

Hah, I'd quite happily swap my press for your bench, squat and dead mate...

All in good time!

No.13


Hah, I'd quite happily swap my press for your bench, squat and dead mate...

All in good time!

Lol you ll catch up soon enough mate, making some really good progress at the moment.

Damn strong bro. Good work

cricket_fire


Damn strong bro. Good work

Cheers mate, hopefully some more good stuff to come soon.

Dave284

No.13


Taking the pig flu into account, your post-illness lifting is still pretty ****ing good!
How much longer on 5/3/1? Or just until it stops working?

Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 
 
.

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol
 
Tough break pal either way!
 
How do you find those dimels? They F'ing knacker me!

iaink

Dave284

No.13


Taking the pig flu into account, your post-illness lifting is still pretty ****ing good!
How much longer on 5/3/1? Or just until it stops working?

Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 
 
.

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol
 
Tough break pal either way!
 
How do you find those dimels? They F'ing knacker me!

Looks like you were right, she wont let me be either, keeps talking about meeting up etc etc. ****ing women.
 
Ive done them before for a while, I really like them a lot. Weird how much I feel it in my hamstrings actually. How are you getting on with them?

BB complex
 
RDL
Row
High Pull
Push Press
Squat
Reverse lunge
 
4 trips of 8 reps with 30kg. Inside 15 minutes this reduced me to a wheezing mess on the floor. Hard as ****.

Those complex's have left me aching like a bitch today, especially my glutes. I was going to squat today but I ll swap squat and bench over this week, bench today, squat tomorrow.

Bench
 
bar x loads
60kg x 5
82.5kg x 5
95kg x 5
107.5 kg x 7
80kg x 10
 
Incline
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
Chin
 
bw x 10
bw x 10
bw x 10
bw x 5
bw x 10
bw x 10
bw x 5
 
Bent over row
 
60kg x 10
70kg x 10
70kg x 10
70kg x 10
60kg x 10
 
Benching all paused as per usual. Still a way off PR levels (110 x 10). My recent illnesses have decked my upper body strength, Bench, MP and chin strength all down still.
 
I think im fagging my upper back training at the moment, im getting in the volume but Im not doing much heavy. I think I need to add in something heavier, either DB rows, shrugs or heavy bent over rows maybe.

What's the lowest number of reps you do on the 5/3/1 exercise at the moment?
What rep range does Wendler recommend for the accessory exercises?
What's a normal Pull day look like or does it vary much each session?

What I'm thinking is future cycles will mean weights closer to true 5/3/1 RM so you'll be hitting the heavy weights in a matter of weeks without even having to change anything about.
For accessory exercises, can you make one of them <5 reps for a cycle then alternate every 3/4 weeks?

If the 5/3/1 routine is working and your predicted 1RMs are going up, I'd probably keep things as they are rather than make any major changes to the structure, although that's based on me not actually knowing what the exact 5/3/1 protocol is so I;m kind of pissing in the wind here.

Dave284

iaink

Dave284


Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol
 

Looks like you were right, she wont let me be either, keeps talking about meeting up etc etc. ****ing women.
 

I went out with a girl who didn't accept we'd split up and still kept in touch and still wanted to keep meeting up.
We've been married 4 years now....

If she's still contacting you and it's definitely over then you need to cease communications, but if you still want her then meet up again. It's time to shít or get off the pot I'm afraid.

LMC


What's the lowest number of reps you do on the 5/3/1 exercise at the moment?
What rep range does Wendler recommend for the accessory exercises?
What's a normal Pull day look like or does it vary much each session?

What I'm thinking is future cycles will mean weights closer to true 5/3/1 RM so you'll be hitting the heavy weights in a matter of weeks without even having to change anything about.
For accessory exercises, can you make one of them <5 reps for a cycle then alternate every 3/4 weeks?

If the 5/3/1 routine is working and your predicted 1RMs are going up, I'd probably keep things as they are rather than make any major changes to the structure, although that's based on me not actually knowing what the exact 5/3/1 protocol is so I;m kind of pissing in the wind here.

Lowest was like a 4 on MP last week.
 
Accessories 10-15.
 
Split right now is:
 
Squat 5/3/1
More squats 2-3 x 10
Single leg 3 x 10-20
Abs 5 x 10
 
Bench 5/3/1
Incline 3-5 x 10
Chin 5-6 x 10
Row 5 x 10
 
Deadlift 5/3/1
GM 5 x 10
Dimmel 3 x 10
Abs 5 x 10
 
MP 5/3/1
Chin 5 x 10
Dip 5 x 10-15
Another back exercise 5 x 10
Curl
 
Im not talking any major changes. Just thinking I might add in a high rack pull/shrug as an assistance and maybe something else. The focus on all assistance is 'muscle' rather and 'movement' so its not about seeing how much I can bent over row etc, its about making my back stronger. Just not really progressing much weights wise with this approach, so its hard to gauge if my back is getting stronger if you see what I mean? Although if my dead is going up it cant be getting weaker.

LMC

Dave284

iaink

Dave284


Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol

Looks like you were right, she wont let me be either, keeps talking about meeting up etc etc. ****ing women.

I went out with a girl who didn't accept we'd split up and still kept in touch and still wanted to keep meeting up.
We've been married 4 years now....

If she's still contacting you and it's definitely over then you need to cease communications, but if you still want her then meet up again. It's time to shít or get off the pot I'm afraid.

She broke up with me for reasons all due to her apparantly, not me so I dont really know what the future holds tbh. Just try n get over it for now n find a ****ing job!

Squat
 
60kg x 5
80kg x 3
95kg x 5
107.5kg x 5
122.5kg x 8
85kg x 10
80kg x 10
60kg x 10
 
front squat
 
60kg x 10
60kg x 10
60kg x 10
 
Cable abs
 
40kg x 10
60kg x 10
65kg x 10
70kg x 10
75kg x 10
 
Light band pull through
 
x 10, 10, 10
 
Squatting gay as usual, all the stretching paying off though, these were sunk.

Forgot to mention I was still stiff as you like from those complex's. Squatting 300lbs in the last wave of this cycle I think so would be good to hit that for a 6-8.

Had a job interview on friday and then got totally ****ed friday night, woke up at 10 on saturday in the boot of my car with my car keys outside...
 
Conditioning today
 
car push
 
green vauxhall astra (1.4) x about 200 metres x 4
 
Kettlebell carry 100m x 1
 
KB overhead carry 50m x 3