Yeeeeeeaaah Buddy- dave's log

You wot be saying that when you see how lurky they were mate! Im sure you ll smash a 145 soon. The first 130 looked quite snappy.

Lurky?!

Urban Dictionary: lurky lurky - 1 definition - some internet fiend freak that pretty much spends all his days in his own little world of gaming and japanese school girls.

Haha sketchy mate, couldnt really keep tight because of my elbow hurting so they werent the prettiest.

Vid of squat (145kg x 8)




Also, because I just watched this again while waiting for the above vid to upload, I thought I'd post your 1st attempt at getting 100kg over your head, just because it never fails to make me laugh

Cheers champ, dont look awful but not as tight as they could be

Bench

(all paused)

bar x 10
60kg x 5
60kg x 5
80kg x 2
90kg x 3
100kg x 3
115kg x 7
*medium grip from here*
100kg x 3
100kg x 3
100kg x 3
100kg x 3
*normal grip, add doubled mini band*
60kg x 3
80kg x 3
80kg x 3
80kg x 3

Mini band pull apart 3 x 15
DB external rotation 4kg 2 x 15
Single arm DB press 10kg 2 x 15
Prone scap retraction 22kg 2 x 15
Mini band TKE 2 x 15
Cable woodchop 4 x 10
Hanging leg raise 2 x 10
Light band GM 2 x 15

Fairly easy session tonight, didnt do any heavy back since im deadlifting at Iain's tomorrow with LMC. All time bench PR's are 110 x 10 and 120 x 5 so 115 x 7 puts me there or there abouts I think. I ll be using 120 next week and im confident of 4, like to see a 5.

Good pressing dave!

You did good.

No.13


Good pressing dave!

You did good.

cheers champ, just trying to decide what to do tomorrow... last set of 5/3/1 is on 200kg, so I either go for 200 x 8, or just do the 3 and work up to something heavier...

Heavy.

Though see how you feel tomorrow, 200x8 has a nice ring to it.

No.13


Heavy.

Though see how you feel tomorrow, 200x8 has a nice ring to it.

So does 220 x 3 and 230-240...and while we re at it 300!haha

You know what I mean! 200x8 is a milestone you can hit, forget it, and move on.

But I won't think any less of you if you choose not to

Yeah, but 220 x 3 or a proper PR is a lot better than any high rep bollocks!

Trained with Iain and LMC in southampton today

deadlift

70kg x 3
110kg x 3
140kg x 1
150kg x 3
180kg x 3
200kg x 3
220kg x 3 - 2 rep PR
232.5kg x 1 - 2.5kg PR
140kg x 3 
140kg x 3

GM 

60kg x 10
60kg x 10
60kg x 10

220 x 3 is a huge PR for me, never pulled it over a single before. I figured afterward I may as well go for a conservative overall PR so 232.5 it was. Went up solidly. Vid ill be up later if LMC would be so kind!

Cheers to Iain for having us.

You had an excellent session. Your deadlift is looking in fine form, very solid all around.

232.5 looked like an opener. Although maybe 220 is safer for your first comp, but still!

Thanks for the various tugging, handoffs and wood holding ;) lol

40kg to go!

Cheers champ, Id love to pull 240-250 at the comp after a few months more training but we ll have to see how it goes.

Thing now is not to get too carried away weight wise. You've done a big sess today, back off a tad and build up as you've done. As I am sure you have planned?

iaink

Thanks for the various tugging, handoffs and wood holding ;) lol

Lol... I held Iain's wood while Dave handed him off.

Here's the vid. It's rather brief but captures the important part:

Yep next week is 5/3/1 week, the '1' being 210. I had intended to go for 5, but I ll see how it feels, I might well just pull a single and call it a day. Week after that is deload.

Cheers LMC

DE Bench
 
60kg x 3
70kg 8 x 3
 
Pull up
 
bw x 5
bw + 10kg x 10, 10, 6
bw x 10
 
MP
 
40kg x 10
50kg x 10
40kg x 6
 
Cable row 3 x 12