Yeeeeeeaaah Buddy- dave's log

Lol - Mental women!!!

WTF is a swimming class? Please don't tell me you did aqua aerobics

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

ME Lower-

DEADLIFT-

60kg x 8
100kg x 3
140kg x 1
180kg x 1
200kg x 1
220kg x 1-PR YEAAAAAHHHHHHHHH BUDDDDDYYYYY!

Dumbell bulgarian split squat-

20kg x 8, 8, 8

Deadlift was wicked, not even a grinder. Possibility of me trying 227.5kg for 500lb next week but im not sure about it. Very happy.

20kg to go.

WooHoo!!!!

Legend

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Degree results today, 2:1, pretty standard. Wasnt really expecting anything better or worse. Accurate reflection of the amount (lack) of work ive done. Still a good result.

20kg to go.

Deadlift PB yesterday.
Today you get your degree.
I wonder what tomorrow will bring??

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Absolutely nothing I would imagine! Nice work on your deadlifting, wouldnt catch me doing that sh1t! Did you try using that tennis ball on your back yet?

20kg to go.

Negative ghost rider.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Error, go buy a pair at lunchtime.

20kg to go.

I'm in gym tomorrow morning for mobility and stretching so will do then.

Buy a pair? You mean a pair of balls yes?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Pair of TENNIS balls lol. Then put them inside a sock, tie it off tight, and you ve got yourself your very own custom back fixer!

20kg to go.

Although my tricep is on the road to recovery im itching to get into some heavy pressing again...so insted of doing it, im going to plan it!

Tomorrow-

15 reps on dumbell pressing

Close grip bench for hiiiigh reps

Back work

Monday-

10 reps dumbell pressing

Close grip bench for 15's

Friday (RE)-

Max reps w/80kg on clos grip pressing

Dumbell floor press

Next monday return 2 ME pressing.

Cant wait!

20kg to go.

Rehab upper-

SHOCKINGLY POOR SESSION

Dumbell press-

20kg x 15
24kg x 15
26kg x 15
30kg x 15, 15

Chest supported dumbell row-

30kg x 15, 12, 10

Rope pushdown

12, 12, 10

Chin ups-

bw x 5, 5, sacked it off as elbow was hurting

Single arm hammer curl, preacher style-

10kg x 7
8kg x 7, 7

Left arm was so weak on the curls. Really surprised me. I had an incling that my left arm was a bit weaker than it should be as when I curl with dumbells my left elbow moves backwars a lot and I front delt the weight up, but I didnt think that it was this bad. Right arm felt good for 20 reps plus with that weight.

Oh well, better to have a bed session today than on a legs day.

20kg to go.

Just hit the scales and for the first time EVER im 80kg!!! I did just eat a huge meal but still, im happy.

20kg to go.

RE Upper-

Front squat-

60kg x 6
80kg x 5
100kg x 1
110kg 5x5

Was aiming to do a single leg exercise here so I messed around with some step ups, roof too low, equipment too sh1t (training back at the Taro today) so I sacked it in.

Cable pull through-

35kg x 10
40kg x 12
42.5kg x 12
50kg x 12

Happy with the 5x5 effort. I think that im going to start phasing in the defranco style DE lower days either next week or the week after because doing two squatting style movements a week is starting to get a bit stale.

20kg to go.

Welcome back to the local gym - I bet you've missed the lame ass instructors, bent bars, lack of plates and hordes of numpty trainers hogging equipment and generally getting in the way

Sounds like the initial rehab session wasn't so great in terms of elbow pain. Have you effectively fallen at the first hurdle in terms of your proposed rehab plan or was it just a minor niggle rather than the usual elbow pain?

Nice curling BTW. Bet you felt pretty manly smashing those 8's up........

I'm doing some upper body tonight. Not sure when I can train rest of the week though. Might have to be Weds & Thurs because I'm going away again on Friday for the weekend. Just need to do Deadlift, Box Squats and Bench for current 1RM to gauge where I am in terms of strength.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Just a little twinge. Felt fine afterwards. I was ment to go in and rehab again today but I just couldnt be arsed to be honest. I can handle training in that place solo so I ll wait until later in the week.

Wed/thurs I have no problem with that at all. I figure that if the elbow was ok with 15's then it should be ok with a little more rest. Im basing that on the fact that I cant be fcuked to do any more rehab.

20kg to go.

Im basing that on the fact that I cant be fcuked to do any more rehab.

I like to see you've adopted a pragmatic, scientific approach to training finally.

Tonight I'm doing Upper Body -
Push Press - 1RM attempt
Pull-Ups - triples up to a 1RM
Fitball Chest Press - 40's x 3 sets
Barbell 1-Arm Row - just trying this exercise to see how I get on really
Seated Triceps Cable Extension - ditto above

I need to get in the Big 3 one rep max attempts on Weds & Thurs. Where will you be then?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I can hit the Taro on both days. Wed im hitting a 1RM box squat and I will be doing a deadlift variation for reps. Thurs I dont normally train but I can move upper forward a day from friday so a double header is fine by me.

My mission for thursday is to make a 3 board to press from, so we can test drive that/mini bands if you fancy it.

20kg to go.

Deal - Weds is Deads & Squats. Thurs is Bench 1RM and board press action.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I could even be persuaded to have a run at 227.5kg on the deadlift if your really lucky. Im keen for the board pressing, means I might be able to actually do something upper body wise. Bring along two tshirts to the session so that you can hold the boards in place in between them whilst the other person spots.

Im thinking that with the addition of some bands and boards we could hit some serious benches this summer. 160 for you and 140 for me?

20kg to go.

Im thinking that with the addition of some bands and boards and AAS we could hit some serious benches this summer. 160 for you and 140 for me?

That statement is now true for me

227.5kg Dead? I'll accept a 220kg on film and then see how you get on after that. I'm hoping I can still make 200.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LOL you get by with a little help from your friends.

200? Deary me, how the mighty have fallen! You must be able to still pull that, this time its for x2 body weight!

Goals for this cycle?

20kg to go.

Goals

220kg Deadlift
150kg Bench
180kg Box Squat

First 2 I can see happening.
Squat will happen off an 18" box. Off 16" I'll be very impressed if it happens.


Oh, and curl the 26's for reps

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Dont be such a fag! For what your going to be weighing you could hit more than that surely? I think the 150kg bench will be fairly easy for you. Ditto the deadlift. I would really recommend the progressive ROM increase thing that I tried. Worked marvels.

Id say that if you get on with a low bar position 180 off the high box will happen fairly fast too.

Have you sorted a routine yet?

20kg to go.

I've finally settled on a 4 day split:

Tues - Legs & Traps
Thurs - Chest & Shoulders
Fri - Back & Rear Delts
Sun - Arms

Exercises will have some scope for cycling in variations on the main movement if I need to shake things up a bit (DL, Squat, Bench, Overhead movement)

Last cycle I did I couldn't train legs or DL due to fcuking my back up. This time round I'll be able to do these so should see much better results.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Looks good to me. I ll do ME lower, ME Upper, DE lower and RE upper on the corresponding days. All of them at the Taro?

20kg to go.

Yep. If I'm still working in VF there's the potential for some additional upperback/trap work in the mornings but the proper work will unfortunately have to take place back home.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Good news. I forgot how much of a shocker that place was. Full of nobheads. Only positive to come out of it was that Sam girl (2nd fatest ass in history) didnt mind me using chalk. I used that new bar that you got your hands on and they left it standing on its end for so long that it started to rust!

Also that punchbag is like a magnet for irritating twats who think that they re the new ricky hatton.

20kg to go.

ME Lower/1rm session with LM

Deadlift-

60kg x 8, 8, 5
100kg x 3
140kg x 1
180kg x 1
200kg x 1
227.5kg x 1- PR

Happy with 500lb, added 15kg onto my deadlift in the last 2 weeks now.

Box squat-

60kg x 3
100kg x 3
140kg x 1
160kg x 1 easy
180kg x 0, 0 -gassed by this stage. didnt feel too heavy and was a PR attempt anyway.

Few single leg things.

Really happy with the pull, LM took a video so there is evidence!

20kg to go.

I think that im going to use a high box ('' or 2 about //) next week to get used to the heavier weight (180-190 hopefully) before taking it off the // box. Annoyed I missed the 180.

20kg to go.

Perhaps a good idea to use the high box prior to the PR attempt. I don't know if you got the MT Newsletter yesterday but there was an article about Post-Tetanic Facilitation

Basically along the lines of wave-loading. You use a heavier weight than normal to recruit maximum motor units then the lighter weight which should feel lighter than normal.


Well done on the DL you 80kg strong mofo. I'll get the vid uploaded tonight.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Mmm im thinking 180kg x 5 off 18'', 180kg x 3 off 16'', 180kg x 1 off 14''. Hopefully.

Im tempted to try and hit a higher deadlift next week before the squatting though.

20kg to go.

ME Upper!

bench-

60kg x 10
80kg x 3
100kg x 1
120kg x 1- easy but I didnt want to push it on the first day back

home made ghetto 3 board

100kg x 3
120kg x 1
140kg x 1
150kg x 1
130kg x 3

mucked about with some bands- I like these as an ME exercise and I think I might kick off with them next week as it means less actualy weight on my tricep.

Bent over row-

60kg x 20
80kg x 8
90kg x 6
100kg x 3
70kg x 10, 10, 12

dumbell shoulder press-

24kg x 12
26kg x 7

Hammer curl-

8kg x 12, 12

20kg to go.

Just need to write down when im training this week as ive got to go back down to Exeter for graduation so things wil be a little disrupted-

Today- re/de lower
Monday- re upper
wed- me lower
fri-me upper
sun- re/de lower
mon- back here.

20kg to go.

Been having a bit of an internal/ with LM debate about incorporating DE Lower days into my training. Basically the only reason Ive considered this is because Defranco advocates it ih his WS4SB system which I base my training on. In this system DE lower incorporates some basic jump training rather than the Westside DE system of speed exercises, bands and chains.

Up until now ive been using an RE lower day, which is easier than ME lower but is based around getting some volume in on a compound exercise. The only reason why Ive considered knocking this on the head is that over the summer Im going to phase in some sprint work to improve speed for next season and I dont want to end up compromising ME Lower.

What im thinking is that the benefit I ll get from basic jump training will be the same as what I ll get from sprinting. Thus jumping is not really required. Therefore on RE lower days I ll cycle my compounds as they relate to my ME exercise.

ME exercise- Box squat, RE exercise- front squat

ME exercise- Deadlift, RE exercise- box squat

ME exercise- Front squat/front box squat, RE exercise- deadlift

Reps wise I ll be using a combination of 5x5 and 3x8 depending on how I feel. I may also cycle in some oly stuff if I feel like it every now and again. No more thinking required!

20kg to go.

RE Lower-

Front squat-

60kg x 8
80kg x 8
100kg x 8
110kg x 8 PR

Dumbell split squat-

22kg's x 10, 10, 10

Pull through-

stack x 12, 12, 12

20kg to go.

RE Upper-

Dumbell press-

7.5kg x 20
17.5 kg x 10
35kg x 15
40kg x 9, 6 -WEAK AS A SMALL CHILD

Seated cable row machine-

'10' x 12
'11' x 12
'12' x 10
'12' x 8
'10' x 10

Lateral raise-

5kg x 15, 12, 10

DB Power clean-

7.5kg x 8, 8

Few curls of various descriptions

Straight bar push down-

30kg x 12
35kg x 12
40kg x 12
45kg x 12
50kg x 12

Reverse fly-

7.5kg x 15, 12

On RE upper days im going to totally sack off anything strength related in favour of some serious volume. Going to try and work up on reps with the DB's until I reach 40kg x 20 on the press.

I think im going to move shoulder pressing to this day also and try to reach the mid 30kg range for reps.

Happy with this little session.

20kg to go.

Here's your legendary 500lb deadlift video:
http://www.youtube.com/watch?v=9tDxHRLimz0


Strange session for you it seems yesterday. 40kg pressing but 5kg lateral raises? Was it the elbow holding you back on the pressing or just weakness?

If you add shoulder pressing after dumbbell pressing I think you'll struggle to do the 30's. If you do them on a separate day I see no reason why not but it's too similar to the chest press so fatigue will be a problem.

Nice idea with the reps on the pressing though.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Working up slowly on the raises as they generally hurt my shoulder. Good point re shoulder pressing, may leave it on ME upper.

The pressing was just weak tbh. I may not have lost a lot of 1RM strength not training upper body for 3 weeks but higher reps stuff seems to have suffered a bit.

Cheers for the video, i ll go and pop it into the powerlifting totals thing to get some cred!

20kg to go.

I started a thread for you last night:
http://www.muscletalk.co.uk/fb.asp?m=2849953

You might want to pop in and say hello!

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown