Yeeeeeeaaah Buddy- dave's log

iaink


Yeah he dose pal. Guessing they are gym lifts and all but even take 10 of each and a 500 total @75 raw is good going!
 
I may be down Exmouth way in school half term (mid oct) I'll keep you posted obvously. Be good though to have a pre-Un champs sess.

500@75 is ****ing good going, especially at 20.

Sounds good to me mate, the uni gym is pretty good.

I'll hint to Emma that we should spend a day in Exeter.

"Whats that Iain?"
"My gym bag"
"Why?"
"You can shop, I can train. Bye"

Hahaha to be fair theres a fair bit of shopping in Exeter these days, im sure she ll be fine!

Nice one Dave, i'll have a read now and get back to you.

Seems like he's using a pretty simple and unspecific routine with a more advanced schedule, deloading every forth week!

How are you finding it and how cloesly are you sticking to the routine like he suggested?

jack5r


Seems like he's using a pretty simple and unspecific routine with a more advanced schedule, deloading every forth week!

How are you finding it and how cloesly are you sticking to the routine like he suggested?

Fairly closely, changing the MP day a bit tho into bench assistance (keep the MP but add more pressing).

I like it a lot mate, its less of a routine more of a plan. Im still way down on the weights right now - I only needed to pull 200 x 1 to stay on track, be interesting to see what its like when I get up to around true 1RM's.

rarrr, big sessions this week dave? Aims, goals?

No.13


rarrr, big sessions this week dave? Aims, goals?

 

Deload mate. Last full week off im going to have before this comp thingy. I ll go in 3-4 times and get moving but nothing much is planned!

What about you?

Got miltary press thursday, and then squat on the friday before deload next week. Aims are 70x6 and 122.5x5 respectively

You got a total in mind for the comp?

'Deload' squat 

Im deloading this week, but I wanted to take a single first on my squat to try and test where Im at...

Squat

60kg x 3
60kg x 1
80kg x 3
*knee sleeves off*
100kg x 1
120kg x 1
140kg x 1
160kg x 1

Bulgarian split squat

bw x 10
bw x 10
bw x 10

Step up

bw x 10 
bw x 10
bw x 10

Pull through

40kg x 20
40kg x 10

Wide stance squatting to a low box

bw x ****loads

Cable abs

40kg x 10
40kg x 10

Various stretching.

160kg was good enough. Definitely not a max. Ive been thinking for quite a while about moving my stance out a bit though and squatting without oly shoes. The reasoning behind this is primarily that squatting at shoulder width with a raised heel means you have to move the bar a long ****ing way. The way im put together if I take my stance out even 3-4 inches it reduces the ROM massively.

I think I ll practise doing this with bw for a few weeks as a warm up and see where it leaves me.

No.13


Got miltary press thursday, and then squat on the friday before deload next week. Aims are 70x6 and 122.5x5 respectively

You got a total in mind for the comp?

500 acceptable, 550 awesome!

Im only really worried about the squat. Going to open very light to make sure im in the meet.

Whats your squat pb?

No.13


Whats your squat pb?

160 x 2 mate, Id say I had 3 in me today.

Complex:

snatch grip high pull, shoulder press, squat, BTN jerk, high pull, bent over row

6 rounds of 8 reps each with 40kg...then death (and some rehab)

When is the comp and what are your aims?

Nov 20/21st if memory serves mate. Id ideally like to go 9/9 and total 550 (170/140/240)...could be a big ask for my first time though. What about you?

Ooh... the college/uni comp. I was skim reading you 'going light' so presumed you were training in preperation for a comp next week or something.

550 would be crazy... Whats your body weight atm?

Depends how the next few months go.. I could add quite abit to the bar if everything goes smoothly. Dead - 150-160, Squat - 140, Bench - 105+ (havn't paused in agist so no idea).

Things I need to do though: Start adding in some paused benching, sink my squats and stop using the mirror. I'm going to move to a low volume/reps full body routine soon so I don't go to much over 67.5kg.

What changes are you going to make?

jack5r


Ooh... the college/uni comp. I was skim reading you 'going light' so presumed you were training in preperation for a comp next week or something.

550 would be crazy... Whats your body weight atm?

Depends how the next few months go.. I could add quite abit to the bar if everything goes smoothly. Dead - 150-160, Squat - 140, Bench - 105+ (havn't paused in agist so no idea).

Things I need to do though: Start adding in some paused benching, sink my squats and stop using the mirror. I'm going to move to a low volume/reps full body routine soon so I don't go to much over 67.5kg.

What changes are you going to make?

88 this morning mate. Hopefully 90 on the money in 8 weeks.

Ive been on 5/3/1 as you know and ive really liked it. However it isnt really tailored for 'peaking' at all. So im considering coming back to it after the meet and writing myself a 7-8 week plan running up to the meet with some heavier weights.

Ive not been doing many singles at all recently, so I need to get back to lower reps basically. If I squat 160 x 3, bench 130 x 3 and deadlift 215 x 3 I know I ll be on for some PR's. Anything above that would be a bonus.

Deload

bench

60kg 3 x 5
80kg 2 x 5

DB press

10kg x 20
15kg x 120
15kg x 20

DB single arm shoulder press

10kg x 20
10kg x 20

Diesel crew shoulder health circuit  5kg x 2 trips

****loads of face pulls

Cable row 3 x 10

Eeeeeaaaaasssssyyy

120 db presses, thats a tough deload

lol