Yeeeeeeaaah Buddy- dave's log

Cheers ears, although thats not the link. I put it up in Power and Strength 2!

20kg to go.

ME Lower-

Box squat 14''

bar x loads
60kg x 8
100kg x 5
140kg x 2
160kg x 1
170kg x f- PB equaller
170kg x f

16'' box (about 3 inches above //)

60kg x 1
100kg x 1
140kg x 1
160kg x 3
170kg x 3
180kg x 3
190kg x 3
200kg x 5

Single leg bw squats onto the box

3 x 10 on each leg

RDL with feet close

60kg x 12
100kg x 12
100kg x 12

P1ssed off I didnt get at least 170 in the squat, literally pinned me. 200kg off the high box made me feel hard again tho. And also seems to be a really good posterior chain exercise judging from the pain in my hamstrings!

20kg to go.

200kg x 5


Ha - the 18" box is what I use as a high box. There aren't enough plates for me to use a 20" high box. I'm planning triples off the high box but not for another 3-4 weeks. Can't wait

"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

My mistake mate it was 16''. Great fun tho, bar bending and whipping about!

20kg to go.

Sacking off ME Upper today as feeling a little under the weather.

20kg to go.

RE Upper-

Dumbell press

10kg x 12
40kg x 14
40kg x 10

Decline-

40kg x 7 - couldnt get into an arch on our crap set up bench wedged up with plates.

Tbar row with the cable rope attachment, using 10kg plates for extra ROM

30kg x 12
40kg x 12
40kg x 12
40kg x 10

Shoulder tri set

Lateral raise, front raise, dumbell press

6kg, 6kg, 14kg

2 sets- 12, 8 - this was really bloody hard, originally picked up the 24's which I considered pretty light 2 press but I couldnt budge them!

Incline dumbell curl

12kg x 10
12kg x 10
12kg x 6 - left arm dead, right arm totally fine as per usual.

Pushdown

20kg x 15
25kg x 15

Seated DB Powerclean

8kg x 10
8kg x 10

I want to use this session to try and sort out my arm properly and also to help my ME lift. Only problem being is I cant decide what the fcuk is going to help my arm. Basically, most extension movements still really hurt and Id imagine that as soon as I go back to pressing with a bar again I ll re-injur my tricep.

When I saw the physio he reckoned that my tricep was too weak to support weights I use on the bench. However, thinking about it, if this were the case then surely id struggle a lot more with lockouts etc. Last weak without doing any pressing for 4 weeks plus I hit 150kg easily off a 3 board, which is 20 kg more than ive ever benched.

Clearly there is an element of truth in what hes saying about there being 2 much pressure on my tricep while I press. So I guess maybe it could be due to a weak chest/shoulders. This is supported by the fact that when I fail on the bench I fail off the chest and literally get pinned. I havent got a clue to be honest.

20kg to go.

Took my car in for an MOT this morning, just got a nice phone call saying that it had failed and...wait for it... its going to cost nearly 600 quid to sort it out! CUUUUUUUUUUUUUUUUUUUUUUUUUUNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

20kg to go.

ME Lower-

Box Squat to 16'' box (inch or so above //)

60kg x 10
100kg x 5
140kg x 3
160kg x 1
170kg x 1
180kg x 1
185kg x 1 grinder
167.5 kg x 1, 1, 1 (90%).

Single leg squat to low box (12-13'')

bw x 10, 10, 10

RDL

100kg x 12
120kg x 10
120kg x 10

Not a bad little session. Hopefully I ll hit 170kg off the // box next week and 180kg the week after. If I cant then im in for a bit of a rethink.

20kg to go.

Played squash with mother hubbard this evening, blowing after a few games. Elbow permitting going to do some floor pressing tomorrow, looking forward to it.

20kg to go.

So she beat you 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 won 9-6, 9-2, 6-9. No help with the elbow so kicking off with floor presses tonight. What are you doing?

20kg to go.

Incline Guillotine Press
Fitball Chest Press
Dips
Cable Upright Row/Cable Lateral Raise superset
Dumbbell Shoulder Press

Is floor pressing going to be dumbbells or barbell? I might give barbell a try if you're doing that.

"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

ORIGINAL: Lord Monkcheese

Incline Guillotine Press
Fitball Chest Press
Dips
Cable Upright Row/Cable Lateral Raise superset
Dumbbell Shoulder Press

Is floor pressing going to be dumbbells or barbell? I might give barbell a try if you're doing that.

Barbell mate. I ll dip with you too. Potential new chest exercise is we can work it- use the bands to make a crossover. The tension would increase as the arms got closer together making the chest work harder. Could work?

20kg to go.

Cool journal mate! Ive enjoyed reading it!

Floor presses are awesome, ive only recently done them a few times but i love em! im hoping they will help my tri's and lockout strength thus helping my OH strength! Thats the plan anyways!

Tom

MY Olympic Style Weightlifting Journal

Brutal strength there bro...How long have you been training for? What was your starting strength when you first started?

Stay strong, Iron Soul.

Every champion has gone through hell to become a champion...

Started my training diary
http://www.muscletalk.co.uk/m_2876522/mpage_1/key_/tm.htm#2876522

ORIGINAL: BARBUDA

Cool journal mate! Ive enjoyed reading it!

Floor presses are awesome, ive only recently done them a few times but i love em! im hoping they will help my tri's and lockout strength thus helping my OH strength! Thats the plan anyways!

Tom

Cheers dude, I popped into your journal yesterday- very impressive stuff!

Im not an expert on oly stuff or on pressing overhead, but I read an article yesterday which suggested holding the weight overhead at full extension and then lowering it 3-4 inches and pressing it out again. Supposedly this helps to develop your ability to support a weight in that position?

Here is the article. Hope its helpful: http://danjohn.org/bp.pdf

20kg to go.

ORIGINAL: Iron Soul

Brutal strength there bro...How long have you been training for? What was your starting strength when you first started?

Stay strong, Iron Soul.

Cheers dude. Been training seriously for about 3 years since Lord Monkcheese sorted my life out! When I first started out I think I could dominate the 10kg dumbells for 8-10 reps DB pressing or something like that. Seems like a while ago now! LM would prob have a better idea than me given that he was training me at the time.

20kg to go.

Ha!! When Dave first started training he was a 16/17 year old wet-behind-the-ears, smart-arse know-it-all (he hasn't changed much lol I think he started with an over enthusiastic 8 day split plus martial arts and rugby training - the concept of overtraining was completely alien to him!! I think the 10kg dumbbell presses might be a little flattering though because IIRC, you never really trained your chest but just kept hammering your back and legs every session.

I worked at the gym at the time and under my and the ex-marine Fitness Manager's tuterlige, Dave started getting stronger and stronger and I realised I'd created a monster when one leg session he out-leg pressed everyone in the gym including the FM and the one guy who used AAS. Now when the bastard returns from uni for the holidays he claims another gym lifting record (which I previously held )

"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

ORIGINAL: Lord Monkcheese

Ha!! When Dave first started training he was a 16/17 year old wet-behind-the-ears, smart-arse know-it-all (he hasn't changed much lol I think he started with an over enthusiastic 8 day split plus martial arts and rugby training - the concept of overtraining was completely alien to him!! I think the 10kg dumbbell presses might be a little flattering though because IIRC, you never really trained your chest but just kept hammering your back and legs every session.

I worked at the gym at the time and under my and the ex-marine Fitness Manager's tuterlige, Dave started getting stronger and stronger and I realised I'd created a monster when one leg session he out-leg pressed everyone in the gym including the FM and the one guy who used AAS. Now when the bastard returns from uni for the holidays he claims another gym lifting record (which I previously held )

8 day is way 2 little! I was doing 5 gym session, 3 karate sessions, rugby, bag work, swimming, circuits at school and running. Was fairly common to have 3 sessions a day! Also didnt eat anything out of the ordinary. I think I was a shade under 10 stone going to uni, then we started training together the Christmas of 05/06. Pretty soon after that my shoulder got so bad that all I could do was back and legs!

We ll see about the records. Right now for lifts done in THAT gym the pb's are:

Bench- 145kg LM (me 130)
Squat- 160kg ME (LM 150?)
Deadlift- 227.5kg ME (LM 210)
OH press- 100k x 2 LM (me no idea)

With the state of my elbow I dont see me hitting s 145kg bench anytime soon. Or ever at this rate. I think I could get 100kg overhead twice though.

20kg to go.

My squat is 150kg x 3
http://www.youtube.com/watch?v=pUVhg4lo_t0

"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

Fair enough. Ive made a decision about my squatting. The box has run its course for me I think and is being demoted to RE day. Back squatting to commense next week. I wanna take it for a run and see what I get. Hit 110kg 3 x 10 a while back so Id hope for 150 for a single.

20kg to go.

'ME' Upper/another irritating elbow/shoulder rehab session

Floor press

60kg x 8
80kg x 3
100kg x 3
110kg x 3
115kg x 1
120kg x 0

Single arm incline press

30kg dumbell x 9, 7 (left arm failed both times. right was good for 15+easily).

Bent over row

60kg x 12
75kg x 12, 10, 10, 10

Single arm fitball shoulder press

20kg dumbell x 10, 10, 6 (again left arm failed, right good for 20+ id say)

Single arm hammer curl

10kg dumbell x 10, 10, 10 (left arm weak)

Few shoulder health bits.

Crap session, thoroughly ****ed off.

20kg to go.

Right, time for a new plan. Last plan was to bring up the DL to 500lb and thats been done.

New objectives:-

240kg deadlift
180kg back squat (no box)
Elbow and shoulder health

The squat is my priority right now.

ME exercise will be as follows- back squat (for as long as the weight goes up), front squat, box squat.

RE exercises- box squat, deadlift off a plate, front squat

RE lower may well turn into more of a serious session due to the fact that im going to have to go lighter on upper body work for a while because I need to sort my left side out.

20kg to go.

Ah I'm 17 years of age, so hopefully when I'm in my early 20s. I'll be strong!

All the best, hope you overcome the injuries.

Stay strong, Iron Soul.

Every champion has gone through hell to become a champion...

Started my training diary
http://www.muscletalk.co.uk/m_2876522/mpage_1/key_/tm.htm#2876522

ORIGINAL: Iron Soul

Ah I'm 17 years of age, so hopefully when I'm in my early 20s. I'll be strong!

All the best, hope you overcome the injuries.

Stay strong, Iron Soul.

Cheers dude, hopefully I ll be firing on all cylinders again soon. Only benefit to come out of this situation is that I can really focus on squatting!

20kg to go.

Just been to see a dental surgeon about taking my wisdom teeth out. He started using words like 'tricky', 'knock you out' and 'drilling'. Oh dear...

20kg to go.

Solid training Dave. From my own experince I cam on leaps and bounds after doing a lot of typical 'westside stuff' and switching to doing straight lifts as the rule. It was a slow evolution though and I learnt a load along way.

Keep up the vids. 500lb vid was nice.

Stonehenge
 
Where the banshees live and they do live well

ORIGINAL: iaink

Solid training Dave. From my own experince I cam on leaps and bounds after doing a lot of typical 'westside stuff' and switching to doing straight lifts as the rule. It was a slow evolution though and I learnt a load along way.

Keep up the vids. 500lb vid was nice.

Thanks ian, ive read your journal a number of times- got some great stuff in there. Im hoping that all the box squatting will pay off when it comes back to regular back squats.

Quick question if you wouldnt mind, I do 2 lower days a week, ME and RE. To kick off with im thinking of back squatting up to a tripple or single on ME day and then front squatting for RE (reason being I back squat closer than I box squat so I think I could do with some extra quad work). What rep scheme would you recommend for RE day? Ive been doing 5x5, but im thinking of using 8 x 3. What do you think?

Cheers,

Dave.

20kg to go.

Quick question if you wouldnt mind, I do 2 lower days a week, ME and RE. To kick off with im thinking of back squatting up to a tripple or single on ME day and then front squatting for RE (reason being I back squat closer than I box squat so I think I could do with some extra quad work). What rep scheme would you recommend for RE day? Ive beeb doing 5x5, but im thinking of using 8 x 3. What do you think?

Tough. Firstly I think you are doing a good thing with a day of back squating and a session for front squats. 1sly don't treat you ME back squat as ME. You carn't go to failure low reps week in week out. I'd recomend selecting a rep and set scheme, starting out with moderate weight and build up over 4 weeks to a max attempt; ie 3x3 @80% then add whatever till you build up to a 3RM pb attempt. You need plenty of practice in the squat.

As for the RE you can do it fast and loose i.e. decide on the day how much effort and volume you want to do. Just get some solid work in with low-mod volume and it should do the biz. 8x3 sounds fine!

Stonehenge
 
Where the banshees live and they do live well

Cheers mate. Ive never really used any progressive stuff like that before. I generally shoot for an easy single week 1, harder wee 2 etc until I think I wont get another out. Not very scientific!

I think what I ll do, seeing as I havent back squatted for a while, is see how the warm ups feel and then pick a weight I think that I can hit 3 x 3 with. No idea what that will be right now though. so-

week 1- 3x3 with say 140kg
week 2- 3x3 w/145
week 3- 2/3x3 at 150
week 4- 3rm attempt.

How does that look to you?

Cheers for the help mate, much appreciated.

20kg to go.

Looks good. I would do more work at the lower weight ie 3x5 but that's a personal thing, and it's best for you to try a way and see how it pans out. I quite liked doing loads of solid singles ie 80-95% 1 x 6-10. Now I think what RM I'd like to hit, and work back to see how I am going to ease into it over how many weeks. It's all about learning how to train yourself.

Stonehenge
 
Where the banshees live and they do live well

Yeah I agree. Ive been training specifically to pull 500lb for about a month or two, so hopefully now im focusing in on squatting I should hit the 400lb mark in the not too distant future.

Cheers for the help mate, I ll let you know how it works out!

20kg to go.

RE Lower-

front squat

60kg x 8
80kg x 3
100kg x 1
120kg x 3
120kg x 2, 2, 2, 2, 1 (aiming for 5 x 2, almost passed out on the single rep)

Back squat

120kg x 1
120kg x 2, 2, 2 (to finish off the 8 x 2 which had originally been intended!)

Reverse lunge, front foot on a block

10kg dumbells x 10
14kg's x 10
16kg's x 10

Good session, went a tad heavy on the squats, but I cant really hit any low reps for the upper body right now so im sure I ll survive.

20kg to go.

New vid uploaded of some of the Front & Back Squats from your Friday session:

http://www.youtube.com/watch?v=ySgD-6o4S80

"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

Thanks for putting that up mate.

20kg to go.

Nice tech on the back squat.

Why are you walking forward out of the rack?

Stonehenge
 
Where the banshees live and they do live well

I really, really hate that rack. When im at uni and we have an actual power rack I dont walk it out hardly at all. If you notice in the background the pins stick out quite a lot and are really oddly shaped, im just a bit paranoid of catching myself on them.

Also because it was a really light weight there was no danger id fail on the lift. When I hit ME lower on tuesday I wont be walking nearly as far!

When I box squat I face the other direction, but the mirror to see depth is the other side. Im thinking of getting LM to just call it and facing the other way.

20kg to go.

RE Upper/Dave is a total twat

Dumbell press-

4kg's x 10
18kg's x 10
40kg's x 15, 11, 7

Single arm DB row-

30kg x 12
34kg x 12, 12, 10

Rotator cuff work

Shoulder tri set-

Lat raise, front raise, partial DB press
6kg, 6kg, 14kg

2 rounds of 12 reps.

DB preacher curl-

9kg x 10
12kg x 10, 7

Pushdown-

15kg x 20
20kg x 20
22kg x 12

Basically I think ive found the route of all my arm issues. My rotator cuff. My left hand side was probably only 30% as strong as my right. Thinking about it I cant believe I didnt realise this previously, especially since a shoulder surgeon told me specifically that my shoulder lacked internal strength and stability! What a TWAT! Hopefully things will start improve now.

I cant wait to bench!!!!!!!!!!!!!!!!!!

20kg to go.

but the mirror to see depth is the other side

Do NOT use a mirror for depth. As you say get LM to call it then with practice you'll just know whether your in or out...

... and yes it looks an awefull rack!!!!

I may sack off back squatting in favour of 8 x 2, if not then it ll follow straight after.

Please don't If you are having problmes with the back squat I would work on the back squat and do the box squating as an assistance lift, as you suggested at the end.

Stonehenge
 
Where the banshees live and they do live well

Im going to stick with the back squats mate, no need to worry! I figure that if I want to compete at some stage, I need to start doing the competition lifts more often.

Box squat as an assistance lift will work just fine, I ll use the 8 x 2 protocol but keep the movement very strict to try and get the most of out my hams and glutes.

Also back squatting will force me to do more of my mobility and flexibility work as I cant sit back quite as much as id like right now.

When you squat, what kind of bar position do you use? I only ask because Ive experimented with a lower bar position but it played havoc with my shoulder ( I think I went too low too soon). I felt the lower bar forced my to lean further forward to prevent the bar slipping off. Kinda an odd feeling, but it made me stronger somehow.

That zephead guy on tnation is a total prick!

20kg to go.