Yeeeeeeaaah Buddy- dave's log

Nice work. Shifting some weight with the deadlifts!

ta bud, hopefully all come together come comp time

just went swimming. ****ing error.

Did you walk into the female changing room by mistake?

im so massive im a sinker mate

I left a massive sinker in the ****ter this morning.

boom
 
ball
mobility
stretch
 
deadlift
 
70kg x 1, 1, 1, 3, 3, 1
110kg x 3
150kg x 3
180kg x 1
142.5kg x 1, 1, 1
 
5 rounds of 20kg KB snatch x 10, fitball rollout x 10, pull up x 5, rotation on grappler x 10
 
easy

band traction
mobility 
stretch
ball

bench

bar x 10
60kg x 3, 1, 1
80kg x 1
100kg x 1
120kg x 1
130kg x 1 - opener, done with commands
*add LMC's old shirt which is way too lose*
150kg x 1 - very easy, touched and smashed it
*shirt off, add foam roller*
110kg x 12

DB row

30kg x 5
60kg x 3
70kg x 10, 5

Band face pulls x 10 sets

Job done. Smashed bench opener so all openers now done, comp is 2 weeks tomorrow. Take a medium week this week and very light the week after.

Good luck with the comp.

Formerly Known as Old Git


Good luck with the comp.

Cheers mate, hopefully it ll all come together on the day.

Should do pal your in great shape! I am def gona come try and make it as the 90 class is gona be great this year.. and it's always pretty good. Get my juices going! 

Personally I think you can push for a placing at the GBPF Unequippeds in Sept as we discussed last weekend.

Double post?

Hopefully I ll hit a 600 at the GBPF meet. Im shooting for 570-580 in 2 weeks time so 6 months should be a good amount of time to make up the difference. What do you reckon attempts wise?

170/180/190

130/140/145

220/240/250?

Maybe more on the deadlift?

legendary video IB posted in general:

ball
stretch
mobility

squat

bar x 10
60kg x 3
95kg x 1
110kg x 1
130kg x 1
150kg x 1
100kg x 3
100kg x 3
100kg x 3

Banded pull through, light band 3 x 10

Natural glute ham, band assisted, 3 x 10

Various abs.

Band traction
ball
stretch

MP

bar x 5, 5
40kg x 3
60kg x 3
65kg x 3
75kg x 2
62.5kg x 6, 4, 3, 3

Chins - 100 reps with various grips, 10 sets of 10 to a hang

mini band facepull x loads

started touching my chest with the militaries. Makes it ****ing hard!

You mean you've been doing partials all this time! Big cheater!

started touching my chest with the militaries. Makes it ****ing hard!

how low do you usually go?

To under the chin, so only about an inch more ROM. I stopped then for a second on my chest today.

foam
stretch
mobility
activation

deadlift

70kg x 1, 1, 1
110kg x 1
150kg x 3
180kg x 1, 1, 1

2inch block

180kg x 1
150kg x 3

Bit of abs ****ing about. Job done.