Yeeeeeeaaah Buddy- dave's log

iain123


120 db presses, thats a tough deload

lol

Lol it was in like 10 sets. Just trying to prehab my shoulder a bit!

22.5kg to go.

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!

Powered by Zipvit - supplements - vitamins - minerals - sports nutrition

http://www.zipvitsport.co.uk/

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...

22.5kg to go.

What's the plan then big man?

Journal

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

22.5kg to go.

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.

22.5kg to go.

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.

22.5kg to go.

Good benching ****er.

Journal

No.13


Good benching ****er.

Lol dont take the piss I know it was ****e

22.5kg to go.

Hah, i wasn't mate! 3x3 at 140 is very good! If you say it's ****e, where does that leave my bench?

Journal

The way the bands are set up they take 40kg at the chest and a shade over 20kg at lockout mate.

22.5kg to go.

....I didn't read the band bit!

Journal

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...

22.5kg to go.

22.5kg to go.

Gotta' love the controlled descents!

Kidding, great PB bud.

Journal

Cheers champ, felt ****ed afterwards!

22.5kg to go.

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 )

You deadlifts looking very nice at the moment.

Hope to train down that gym come oct!

Powered by Zipvit - supplements - vitamins - minerals - sports nutrition

http://www.zipvitsport.co.uk/

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!

22.5kg to go.

Great PB Dave! Think I might be on for 145x1 if I'm lucky.

Journal