Yeeeeeeaaah Buddy- dave's log

Difficult one to gauge. You've struggled for the past 2/3 weeks to get this elusive 212.5kg but previously you were able to add 20kg(?) if a matter of weeks.

I think deadlift is unlike any other lift as the numbers are so high, an increase of only 2.5kg is such a small % increase it shouldn't really have too much of a n impact. I'd imagine had you tried 215kg you may have made it, but 217.5kg would have been pushing it.

I think the race to 5 plates for me and you is still on, though if you stipulate it must be done naturally then I'll concede now.
I'll happily join you in that quest.



If I can be arsed.......

Wouldnt have tried 215kg, doubt it would have happened after 212.5kg. Im kinda unsure whether or not to do another week of pulling or not, I dont really want to fail at 215 next week.

I ll get in on the race, tenner says I ll beat you natural...

If all natural I'll put my house on you reaching 220kg before me.

If we were to level the playing field and my assistance brought me in line with your youth and energy, I wouldn't like to predict which way it will go.

You can assist in which ever way you see fit...

Plan for the next few weeks:

ME Lower-

Back to box squatting, 14'' box again looking for at least 160kg given that I got 142.5kg front squatting 4 weeks ago.

ME Upper-

This week hit the 50kg dumbells for 8 reps at least and hopefully 10 within another 2 weeks.

RE day-

Box squat off a low box, 12'' or less for 5x5 with a fairly low weight.

Im hoping that by the end of this 3 week box squatting cycle that I ll have at least 160kg in the bag and hopefully 150kg x 3. After that I will either front squat again or possibly deadlift in order to make an attempt at 5 plates asap.

Good to see you with a plan. If you stick to it like you did with the deadlifts then in 4 weeks should see some decent progression.

It looks ambitious but knowing you, very achievable.

Id be pretty surprised if the squat doesnt shoot up again, purely because ive squatted 160kg raw before and at that stage I definitely wasnt deadlifting as much as I am now. Hopefully there will be some good carryover. Also im hoping that using the lower box on RE day will help with powering off the box and also make using the higher box seem easier.

Once my knee improves slightly more im going to start hitting full front squats with no box on RE day since over the summer these helped my deadlift a lot- probably due as much to the lower ab work as to the increased leg strength.

By leaving deadlifts here im also gambling on me being able to make 215 next week had I tried it. What I mean by this is that at the start of easter I pulled 190kg for singles, just barely, when I was box squatting in the 130's. So box squatting (front and back) in 6 weeks added around 20kg to my deadlift. Therefore 3 more weeks squatting as well as leaving a little in the tank now should add up to a 7.5 kg increase after those 3 weeks are over (also bearing in mind that it took 3 weeks of pulling to make 212.5kg so I may not get it right away).

ME Upper

Dumbell press-

50kg x 8
55kg x 0
50kg x 5
50kg x 3

Power Snatch-

40kg x 6, 6, 6

Cable station row

'7' x 15
'10' x 12
'12' x 10

Dumbell power clean ss reverse fly

7kg dumbells 2 sets of 8.

Good little session, 50kg's x 8 wasnt too hard to I thought id try and make the jump up 2 he 55's and...they re ****ing heavy!

Wierd that with the 55's. You'd think if you can press the 50's for 8 you should at least be able to get a rep or two from the 55's.

Try and get 10 reps with the 50's. You'll then surpass my PB on that exercise to add to your deads and really hammer home how well you're doing

Yeah next week im shooting for 9 and then 10 the week after. The last of the 8 this week wasnt a struggle but 9 wouldnt have come up, so I have high hopes for the next session. If your lookinf for a good conditioning exercise, those power snatches are really good fun. Massive shoulder pump.

RE Day-

Got rugby today as well which I have to go 2 so kept it short

Front squat-

bar x 8
60kg x 8
80kg x 6
100kg 5x5

Power clean from the hang-

40kg x 3
50kg x 3
60kg x 3

Had rugby training for 2 hours, nothing 2 hard, played Aussie Rules for an hour and then rugby golf. Knee felt fine throughout.

Good news on the knee.
How's the elbow holding out now that you've dropped bench pressing?

It was fine the day after I stopped benching pretty much. Weird.

Earliest ever RE session today:

Military press ss chin up-

50kg x 10, bw x 10
50kg x 10, bw x 10
50kg x 10, bw x 10- (last 3 presses needed some leg drive)

Low row machine-

40kg x 10
60kg x 10
60kg x 10

Incline single arm dumbell bench-

30kg x8, 8

Crossovers-

'3' x 6- massive chest pump had 2 stop it hurt so much!

Press Ups.

Really sore quads and glutes from the front squatting. Interestingly hamstrings seem totally fine. I guess the 'sitting back' part of the box squat really does put more of the work onto the posterior chain.

Had rugby training tonight, played touch for about 2 hours. From a fitness perspective this probably ment around 20-30, 10-50 metre sprints plus a fair bit of jogging and a lot of stepping off each leg. Seems to have got rid of my leg doms for the minute though.

ME Lower

Box squat to legal depth, low bar-

bar x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 1
150kg x 1
160kg x 1
165kg - got 2 guys to spot me just in case I couldnt slip out of the low bar position, got off the box fine, certain I had the rep,then one of the ****S grabbed the bar. Livid.
165kg x 0-no gas left.

Really happy with the session considering my knee hurt, my legs ached from front squatting and it was bloody hot in the gym. What made me most pleased was how tight and controlled everythign felt with the bar in a lower position. 165 easy next week, hopefully 170kg the week after.

Forgot 2 mention, that squat was a 10kg PR

You might want to edit that post above, maybe make the font size 6, bold and possibly flashing lights around it.

Quality lift. Shame about the 165kg. Decent spotters are hard to come. Were these just random gym users or people you knew?

Yeah I was not best pleased. They were randomers, although I did explicitly say 'dont touch the bar unless I say so' so I assumed that would give them all the info they needed. Clearly not...