Yeeeeeeaaah Buddy- dave's log

Not sure if you'd recognise him. Wears glasses. Dark hair. Deadlifts with the 5' bar.

If you're deadlifting follows the same trend of your pressing and squatting then there will be daylight between our PBs by the time you return.

My new routine is quite taxing in terms of number of reps per set. There's still only around 20 sets per session which is on par with previous routines but doing >6 reps is taking some getting used to.

In terms of training alone vs training with someone, I find I make progress in both scanarios but different progress.
I'll make massive strength gains when you're back and moderate size increases on my own. It's a good blend I feel.

Yeah thats a good point. Im really looking to make some good numbers in the deadlift, 5 plates would be awesome at some stage. Im also hoping for my back squat to have moved beyond 150kg since 142.5kg on the front squat is like 95% of my back max!

On the quest to get 3 plate, 4 plate, 5 plate im 10kg off the bench, 30kg off the squat and 10kg off the deadlift.

Played rugby league today against a local team, feeling ok now but I think ill move RE day to monday rather than sunday. Knee feeling good at the moment but im not holding high hopes for tomorrow morning!

LM took some progress pics before I came back to uni and was kind enough to include some previous pics to see what the progress is like.













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You got the pics then.

I'd post that back set up in General and see what the response is. Such a difference between pic 1 and pic 3.

The thing im most pleased with is my posture in the final ones from the front. In the 2nd pic when my shoulder was fcuked you can see how far forward they ve rolled comapred to where they are now. Back shot shows a good improvement but I had never done any heavy back stuff in the first shot so I guess its understandable. Check out those spinal erectors! lol.

ME Lower

Deadlift-
60kg x 3
100kg x 3
140kg x 3
180kg x 1
200kg x 1 -EASY
212.5kg (pr attempt) x 0 (shins) x 0 (just below the knee).

Single leg deadlift

40kg 2 sets of 8

Felt like I had the deadlift, maybe the 21st bday celebrations have caught up with me. It ll come easily next week.

Impressive back there.

Bad luck on the 212.5kg fail.
I bet it feels a whole lot better using a proper oly bar and metal plates.

Same weight again next week or maybe a 215kg?

I want to see a vid of 5 plates when you hit thats to show me what I'm missing.

Spinal erectors - you have got a bit of a Xmas tree effect going on there.
Now you just need to put in the same effort on Pushing exercises and you'll be immense

CJW- cheers mate.

LM- pushing is over rated! Im looking for 132.5kg on the bench this week for an all time PR then move onto some pin pressing **** so im looking forward to that.
Im confident of ripping 212.5kg up next week, I honestly think I had 3 with 200kg. Its really easy to hang on 2 the bars here, the knurling is done properly unlike the ones at home. Grip wise I think im good for 250kg plus.

Went in to the gym with my gf and her housemate, just did some stretching to try and loosen up my knee. Seems to have helped a bit.

Any PRs?















From them

ME Upper

bench-

bar x loads
60kg x 3
80kg x 3
100kg x 3
120kg x 1
132.5kg x 0 (PR attempt) got about an inch off my chest. Not best pleased.

Dumbell press-
15kg's x 15
50kg's x 6, 4

Hammer strength plate loaded row-

40kg x 15
50kg x 12
60kg x 11
70kg x 9

Curls and DB power cleans.

My left elbow was feeling weak all through the session. Its given me problems in the past, usually when I bench press. Im wondering whether this could possibly be due to the lack of curling I do (!) creating some kind of imbalance? If anyone has any ideas they would be much appreciated.
I think I may have to make dumbell pressing my main movement or failing that some kind of pulling movement.

That sucks. Damn these stupid niggling injuries.

Was it bad throughout the session or just on the barbell?

I don't know too many people that rate BBBP as a good mass builder and most seem to opt for DBBP. Use the barbell as a measure of increased strength but don't rely on it for chest work.

Maybe switch to incline BBBP as the weight will need to be lighter. Also up the reps and adopt a wider grip to reduce the weight further but put more focus on the chest.

Still very impressive dumbbell pressing following the benching. Maybe next week do the 50's first and see what happens?

Hurt on everything. Row especially. It didnt hurt bad enought to stop, I could just feel it quite a bit. Interestingly my shoulder was also aching a bit today, I wonder how closely the two are related.
Im sacking off pressing with the bar completely for the minute, figure since ive got access to lots of dumbells I may as well use them. Also everytime I work up to around the 130kg mark on the bench, either my elbow or my shoulder dosent like it.
When I was curling afterwards I only got the 12.5kg dumbells for 12, which is stupidly weak, so that made me wonder whether there was some kind of imbalance going on there.

Id shoot for the 50's for at least 8 fresh I think, the hardest part is balancing the things because the weights are so big on each end!

Had rugby training tonight for an hour, knee and ankle feeling fairly good.

ME Lower-

sessions moved around slightly due to me being away on sunday, this week will now look like- RE upper tomorrow, RE lower wed/thurs, ME Upper friday, RE sunday, ME lower next wednesday

Deadlift-
60kg x 6
100kg x 3
140kg x 3
180kg x 1
200kg x 1 - felt hard
205kg x 0
185kg x 3 rep PR

I think a need a full week between ME lower sessions when deadlifting, next wed im confident of hitting a new PR still

Lumberjack squats-

bar + 20kg x 12
bar + 40kg x 12
bar + 50kg x 12
bar + 60kg x 12

Standing calf raise (done with a barbell in the squat rack, partial ROM but lots of weight)

60kg x 3
100kg x 10
140kg x 10
160kg x 16

Hamstrign Curl

77kg x 4, 4

Hanging leg raise x 8, 6.

Fairly happy with the above session, the 185kg x 3 was easy and felt strong, 190kg x 3 next week without a lot of trouble I think. Disappointed with the 1 rep stuff, 200kg was not the easiest. It may have been because of a busy weekend or whatever but hopefully re-arranging this weeks sessions will give me a nice rest before my next attempt on a week wednesday. I will be livid if I dont get at least 212.5kg by then!

9 days before deadlifting again should be sufficient time to be fully recharged. Still waiting for you to take the lead in the deads.
Good work with the 3 though. Must have been an off day as last deadlift session you said you felt like you could have done 200kg for 3.