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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
03 September 2009 23:30
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iain123 120 db presses, thats a tough deload lol Lol it was in like 10 sets. Just trying to prehab my shoulder a bit!
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iaink
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RE: Yeeeeeeaaah Buddy- dave's log
04 September 2009 08:15
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It must be noted that a deload can be many things. It can still certanly be a prodcutive training week. Some may deload by reducing volume but keep intensity high, others may drop intensity but keep volume high, some lazy feckers (like myself when I did westside templates) would do very little!
Stonehenge Where the banshees live and they do live well
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
04 September 2009 12:30
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For me its trying to fix my ****ed shoulder a little bit and getting ready to smash in a ****load of squatting before this meet!!! 11 weeks to get a 400lb squat...sure...
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No.13
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RE: Yeeeeeeaaah Buddy- dave's log
04 September 2009 14:12
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What's the plan then big man?
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
04 September 2009 14:37
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Im currently looking at it on a piece of file paper mate lol. I have 11 weeks so squat: 5/5/1/3/3/1/3/3/1/opener/off/meet bench: 5/3/1/5/3/1/5/3/1/opener/off?/meet Deadlift: 5/3/1/5/3/1/5/3/1/opener/off meet Each number is the aim for the week. So for instance on the squat week 1, I ll look to hit 145 for a 5, week 2 a 150 x 5 then take a single at maybe 165 (not a max). Session wise its going to be: 1 - ME SQUAT- Squat, GM, single leg, abs 2- ME BENCH- Bench, reverse band bench, rows, rack chins, abs 3- Assistance squat/deadlift- pause squat, deadlift, power cleans, abs 4- Assistance bench- RE/DE bench, MP, chins, cable row, reverse fly Pre meet aims: Squat 160 x 3+ Bench 130 x 3+ Deadlift 210 x 5/220 x 3
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
07 September 2009 21:41
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SKWWWWWWAAAAAAAATTTTTTTTTT Big gunz bruv nuff safe tonk **** for da bitches!!!! bar x 0 60kg x 3 60kg x 3 60kg x 3 done...naaaaaat 100kg x 5 120kg x 5 135kg x 10 -PR 100kg x 3 - paused 100kg x 3 - paused Called the squatting here, hip was feeling a little funky so I didnt think it was worth pushing it. I usually get in some volume for DA PUMP here. High pull bar x 10 60kg x 5 70kg x 5 PC 80kg x 1, 1, 1 More high pulls and ****ing about with snatches Various abs and hip mobility. Back in the game bitches.
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
08 September 2009 22:21
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Bench (all paused as always) bar x 6, 000, 000 60kg x 5 85kg x 5 100kg x 5 112.5kg x 7* 80kg x 5 80kg x 5 Probably had 8, but I figured its week 1 of training and I dont want to miss a lift rev band press w/choked lights 100kg x 3 120kg x 3 130kg x 3 140kg x 3 140kg x 3 140kg x 3 *medium grip* 110kg x 10 110kg x 10 Bent over row 60kg x 10 70kg x 10 80kg x 10 100kg x 10 Rack chins bw x 10 bw + 15kg x 10 bw + 15kg x 10 bw x 10 bw x 10 Single arm cable external rotation, 5-6 sets x 10 Ab pull down 2 x 10, ****ed by this stage. Not a bad session, bench felt tight and good. Rep PR's are 110 x 10 and 120 x 5, so Im a little down but not a lot.
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No.13
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RE: Yeeeeeeaaah Buddy- dave's log
09 September 2009 09:06
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Good benching ****er.
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
09 September 2009 14:20
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No.13 Good benching ****er. Lol dont take the piss I know it was ****e
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No.13
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 17:25
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Hah, i wasn't mate! 3x3 at 140 is very good! If you say it's ****e, where does that leave my bench?
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 18:29
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The way the bands are set up they take 40kg at the chest and a shade over 20kg at lockout mate.
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No.13
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 18:55
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....I didn't read the band bit!
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 20:38
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No.13 ....I didn't read the band bit! haha always read about the bands! Deadlift 60kg x 3 60kg x 3 100kg x 3 145kg x 5 170kg x 5 190kg x 10 -PR 140kg x 3 140kg x 3 Called it. My thesis is in tomorrow, running on very little sleep and food so a 2 rep PR is a ****ing result. Whats even better is...the vid will be up in half an hour...
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 21:12
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No.13
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 21:36
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Gotta' love the controlled descents! Kidding, great PB bud.
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
10 September 2009 22:41
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Cheers champ, felt ****ed afterwards!
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LMC
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RE: Yeeeeeeaaah Buddy- dave's log
11 September 2009 14:47
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It was actually 9½ reps. I'm not counting the last one 'cos you let go About time you actually bunged some vids up. I need to see more of your gym as it sounds (and from the small glimps on the vid) looks ruddy awesome. ( I'm not happy that your warm-ups now exceed my working sets )
" Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain
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iaink
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RE: Yeeeeeeaaah Buddy- dave's log
11 September 2009 15:51
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You deadlifts looking very nice at the moment. Hope to train down that gym come oct!
Stonehenge Where the banshees live and they do live well
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Dave284
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RE: Yeeeeeeaaah Buddy- dave's log
14 September 2009 21:33
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Squats 60kg x 3 90kg x 3 100kg x 1 110kg x 3 127.5kg x 3 145kg x 8- PR 80kg x 3 80kg x 10 60kg x 10 Split squat bw x 10 bw + 20kg x 10 bw + 20kg x 10 bw x 10 Various abs. Average session. Squats all felt heavy. 2 main problems there, 1) ****ty rack which its hard to get the bar out of 2) hurt my left elbow yesterday chopping wood so I couldnt get my arms under the bar comfortably. LMC kindly took a video and you ll clearly see my arms moving about way too much due to this. Still, previous best was 140 x 8, so a 5kg PR on a below par day is good in my book!
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RE: Yeeeeeeaaah Buddy- dave's log
14 September 2009 21:46
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Great PB Dave! Think I might be on for 145x1 if I'm lucky.
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