Yeeeeeeaaah Buddy- dave's log

rolled, balled, mobilitied and stretched for an hour

ball
mobility
stretch

bench

bar x 20
60kg x 3
60kg x 3
60kg x 3
75kg x 5
85kg x 5
100kg x 5
*add cut in half roller*
80kg x 10
80kg x 10
80kg x 10

top set hugely easy obviously, with the roller stuff i took a close thumbless grip and did them like a JM press

DB row

45kg x 30 
straps on
45kg x 30
45kg x 30


shoulder health stuff, done.

with broken iain at area 51

Ball stretch

deadlift

70kg x 3
70kg x 3
70kg x 3
120kg x 1
140kg x 5
160kg x 5
182.5kg x 5
160kg x 3
160kg x 3
160kg x 3

rack pull - 16''?

120kg x 1
160kg x 1
180kg x 5
180kg x 3
180kg x 1

front squat

70kg x 3
90kg x 5
100kg x 5
110kg x 5

hanging leg raise 3 x 8

job done.

lol

Thanks for the massage tools ;)

No worries pal, I really rate benching off the halved roller. Hope the ball helps your back out!

So pleased was I with the close-grip foam roller benching the other day, I found one at Cannons that I'm going to introduce to arms day. It's a full one rather than ½ and it's totally solid with only a tiny bit of give in it. There's a half one at the work gym which I'd have to nick to use at Cannons.

The full one will reduce ROM at the chest but as this is a triceps focused exercise, I'll still have full lock out, just not the 6" at the bottom.

What do you reckon - full or ½?

Full roller is fine for me, narrow the grip up a tad and sink the bar into the roller as much as you can. Quality movement.

ball
roller
stretch
mobility

squat

bar x 5
bar x 5
bar x 5
bar x 5
60kg x 3
80kg x 3
105kg x 3
120kg x 3
135kg x 3
110kg x 2
110kg x 2 
110kg x 2
110kg x 2
110kg x 2

full clean

40kg x 3
60kg x 3
70kg x 3
80kg x 3

rotation abs and side bends

complex:

3/4/5/6/7/8 reps of

power snatch/power clean/front squat/push press/row/deadlift

40kg x 4 rounds

Nice work lately brotha. DB rows look aweful after the first set haha

Cheers pal, they definitely were not pleasant but i think they ll be worth it in the long run!

ball
roller
mobility
stretch

mp

bar x 5
bar x 5
bar x 5
bar x 5
40kg x 3
45kg x 3
52.5kg x 3
60kg x 10
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
40kg x 10

chins, various grips

bw x 3
bw + 10kg x 3
bw + 12.5kg x 3
bw + 20kg x 3
bw + 25kg x 3
bw + 25kg x 3
bw x 5
bw x 5
bw x 5

fat man row

bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

sit up 3 x 10

various ****ing about. 60 x 10 wasnt too bad, probs had a couple left but save it for next week

What's a fat man row dave?

fat man/inverted row. bar in rack, hang off bar with feet out in front, pull self up to bar, get ****ing massive. simples.

I'm with you on the inverted row

Dave284


Cheers pal, they definitely were not pleasant but i think they ll be worth it in the long run!

I added in high rep rows on Pull day this week. I managed 2 sets of 25 and was ****ed. 3 sets of 30 isn't going to happen unless I use the pink dumbbells.

ball
roller
mobility
stretch

dl

70kg 3 x 3
110kg x 1
150kg x 3
170kg x 3
190kg x 5
160kg x 3
160kg x 3
160kg x 3
140kg x 3
140kg x 3

18'' rack pull

100kg x 3
140kg x 4
180kg x 5
180kg x 5
180kg x 5

front squat

bar x 3
60kg x 3
100kg x 5
100kg x 5
120kg x 6 -PR

various abs

had a stye in my eye, started bleeding during the workout, looked like I was crying blood. Im hard. TPB is at the uni gym, very nice to train with.

Good session

iaink


Good session

Cheers champ, rack pulls felt a lot easier today

3rd session in so should be getting your groove on.

iaink


3rd session in so should be getting your groove on.

Yep feeling much, much better. Top set im required to pull next week is 202.5 x 1, im going to pull it for a set of 5 and then deload the week after (stick to speed work).

ball
roller
stretch
mobility

bench

bar x 20
60kg x 3
60kg x 3
60kg x 3
80kg x 3
90kg x 3
105kg x 3
120kg x 7 - PR (touch and go)
*add half a roller, close grip*
80kg x 10
80kg x 10
80kg x 10

took my bench grip out to middle fingers on the power rings, reduces the ROM quite a lot

db row, no straps

30kg x 10
40kg x 10
50kg x 40

pull apart, mini 3 x 20

chins 3 x 5

other gay stuff