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!

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!

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...

What's the plan then big man?

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

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.

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.

Good benching ****er.

No.13


Good benching ****er.

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

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

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

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

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...

Gotta' love the controlled descents!

Kidding, great PB bud.

Cheers champ, felt ****ed afterwards!

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!

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!

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