Yeeeeeeaaah Buddy- dave's log

Yeah it was a tad wank. Hopefully I ll be on form next week. Felt stronger at the end of the session than at the beginning. Still i ll take the PR tho.

There's a thread about Squatting going on in General and someone posted this table of muscles recruitment



Maybe a case there for high Box Squats to change from a hip/ham dominant exercise to a quad focused one.

So not only will CNS get accustomed to higher weights, stronger quads will be developed which providing you're still doing posterior chain work, will lead to a nice balanced lower body.

I had put this into my next bulk/strength macro-cycle on week 3 of a 3 week cycle of Box Squats. This just confirms what a good idea that was.

Wow look at all that science stuff!!! I think there is a case there for doing every kind of height to be honest. I would ALWAYS make posterior chain work the first exercise on an ME lower day. This is because from a lower box you get a bit of everything and also because hamstrings/glutes are probably my weakest area right now. Plus in terms of posture posterior chain needs some beefing up.

That said additional quad work can never be bad. If you were tripple hard you could do all three heights in a progressive sequence-

1) Lowest box
2)Middle box
3)quater squat

I guess you could do this in a session or over a 9 week period, 3 weeks of each.

My planned 3 week cycle will be:
1) 14" Box - 10x3 (DE)
2) 16" Box - 10/9/8/7/6/5 (Heavy Volume)
3) 18" Box - Max Triples followed by singles when can no longer do 3 reps

I'd rather mix up the reps/sets than do the same each week but just on a different box.
Your thoughts?

Well what I was thinking was a progressive ROM kinda thing, start high, get lower-

1) 18 inch
2) 16 inch
3) 14 inch

Pick a weight, lets for arguements sake say 140kg, and shoot for max reps on each height

week1- 15 reps
week2- 12 reps
week3- 8 reps

Repeat with 145kg the next 3 weeks and aim to equal or beat the previous weeks reps. What do you think?

I'm just not a big fan of linear progression on big compounds and plateau/burn-out after a short period of time.

I prefer the idea of having easier days built-in.

Ok then, but why is your easy day always off the lowest box? Maybe cycle it between the 3?

RE Upper

military press ss chin up

50kg x 8, bw x 8
50kg x 8, bw x 8
50kg x 8, bw x 8

Chest supported elbows wide row ss reverse fly

10kg x 10,10
10kg x 10,10

Cuban Press

10kg x 8, 8

Face Pulls

30kg x 10
35kg x 12,12

Alternating dumbell curl

15kg x 7, 7

Close grip push up on a medicine ball

bw x10, 10

Played in a rugby league 9's tournament today, kicked off at 6 and the final ended at 1120, luckily we won so the time passed quickly!!

Awsome day yesterday, winning the tournament means we are now South West 9's champions so that is rly pleasing. Im going to abandon RE lower in favour of some recovery and hit ME upper on friday. Feeling a little sore in my lats today from RE upper, knee feels fine, few bumps and bruises but nothing the beach wont take care of.

I'm sat here tapping away at my keyboard and you're talking about going to the beach. Fcker!!!
Is the weather nice down in Exeter then? Weather looks promising for the weekend so I'm either going to hit the beach or I'm car hunting.

Well done on the win. Did you score many goals? Did you win a prize?

Yeah 25 degrees and not a cloud in sight! We won a cup and medals. There were 6 20 min games, I didnt play all of them tho, wasnt intending to play originally due 2 the knee but I couldnt resist in the end and it was fine anyway.

Just got back from the beach, gorgeous weather and hardly anybody around. Long may it last!

ME Upper-

Dumbell bench press-

10kg's x 20
32.5kg's x 8
50kg's x 7, 4*,3- PR

*tried a 5th and got 3/4 of the way up, stayed there for about 15 seconds without goign anywhere so I lowered them before I passed out!


Steep incline press-

32.5kg's x 8, 6

Bent over row-

70kg x 12
80kg x 8, 8, 8

Lat pull down-

77kg x 10, 8, 8

Press up, one arm elevated on a medicine ball, 2 sets of 10 on each arm.

curls- 12.5 kg's x 7

Massive pump by this stage, biceps screaming at me from the rowing so I left it there. Good session, annoyed I didnt get a 5th rep on the pressing but its a pr anyway.

curls- 12.5 kg's x 7

Massive pump by this stage

I don't usually see those words together like that but at least you're curling - that's a good start.

Still impressed with the pressing. How many more weeks of the flat dumbbell press until you switch ME exercises?

Going to hit another week or two I think. Next me exercise might be decline dumbell pressing?

RE Upper-

Military press ss chin up

50kg x 9, bw x 9
50kg x 9, bw x 9
50kg x 9, bw x 9

Elbows wide chest supported row

12.5kg dumbells x12, 12, 12

Dumbell Power Clean

7.5kg's x 8, 8, 8.

Quick session today, dont want to be fatigued at all for ME Lower on wednesday, plus the weather is awesome and im going to the beach!

Had rugby training tonight, played touch for about 2hrs, nothing 2 strenuous. Im getting a bit concerned with my total lack of thoratic/shoulder mobility. Its getting to the stage now where I cant put my hands above my head without my spine popping, usually on the right hand side. Also if I stand with my back flat against a wall and try to put my hands flat against the wall over my head (if you can picture that) I cant get them closer than about 3-4 inches away from it. I think in the long term im setting myself up for some kind of injury or chronic problem if I dont sort it out. Anyone have any ideas at all? Or experienced anything similar?

ME Lower-

Deadlift- (warm ups done sumo up until 140kg)

40kg x 3
60kg x 5
100kg x 3
140kg x 1
180kg x 1
200kg x 1
212.5kg x 1 - PR
200kg x 0, was going for a tripple but nothing left in the tank

leg curl machine

77kg, 5 sets of 4.

Awesome session, really happy with the PR.

Well done Dave.

You're deadlifting more than me.
I didn't squat last night because I really couldn't be arsed.

Normal service has resumed.

When do you reckon the holy grail of 5 plates will be lifted?

Couldnt be arsed? Thats the kind of attitude we all want to hear from MT's newest inspirational moderator!

Erm yesterday was not an easy rep by any stretch so id imagine 3 months maybe? If i can ramp the squat up to 160kg-170kg then id imagine it should come by then. What do you think?