Yeeeeeeaaah Buddy- dave's log

Hi everyone, posting this in order to have a place to actually record what weights im lifting and to hopefully get some comments and criticism of my routines etc. Im 20 years old, at Uni, in my 3rd year.
Stats:
Weight 77kg this morning
Bench- 130kg (best, been very ill last term, back up to 125kg 2 weeks ago)
Box squat- 120kgx5
Front squat 130kgx3
Deadlift 210kg

Programme im just starting looks like this:

Friday assistance upper body-

Bench- max reps 100kg
Chin up- 4x8-12
Military press- 3x8-12
Curl/pushdown-3x8-15

Saturday ME lower-

Box squat- work up to a max set of between 3-5 reps
Barbell lunge- 3x8-12
RDL-4x8-12
Pull through

Monday ME upper-

Flat barbell bench- same reps scheme as squats
Dumbell press- 3x8-10
Seated Row, bench grip-4x8-12
Reverse fly- 3x8-12
Face pull

I play rugby league at uni and games are on a wednesday, hence the odd order of training!

Started training on friday here are my first 2 sessions:

Assistance upper-

bench- 100kgx8
chin ups- bwx8,8,6+2, 4+2+2
Military press-40kgx12, 50kgx8, 40kgx8

ME lower-

box squat -60kgx5, 80kgx5, 100kgx5, 110kgx5, 120kgx5, 130kgx0
lunge- 60kgx8,8,8
RDL- 60kgx12, 80kgx12, 90kgx8, 100kgx8

Happy with both sessions- did military press right after bench due to the gym being repainted and there being a lack of equipment hence the weak numbers. Box squats literally killed me, hopefully the weight on the other exercises will do up quickly as i get used to them

Good to see you've abondoned those crazy yanks at T-Nation and joined up here.

If you can maintain that routine for longer than 6 weeks, don't fcuk yourself up playing rugby, don't get into any fights with the opposing team even if they choose to use your head for stamping practice, don't change it at all because you found something else out about Dave Tate, then hopefully I'll be suitably impressed at Easter when you return.

Try sticking your diet up as well in case any of the nutrition bods pop their head in and have a shufty.

Beware also because if I get the hang of this box squatting I'll be aiming to get somewhat closer to your squat numbers than I currently am!!!!

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

RE: your comment in my journal about changing your ME bench, why don't you do what you do 3 weeks cycles of floor press, rack lock-out, bench (3RM), floor press, rack lock-out, bench (1RM), repeat.

Maybe play around with the order but that should allow you to work with maximal weights in the chosen rep range and still continue making weekly progress.

Oh yeah, love the title of the log. Very appropriate

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

ME upper today-

Bench-
bar x a few
60kgx8
100kgx5
110kgx5

Dumbell bench-
35kgx12
37.5kgx8,8

Wide grip cable row-
'8' settingx15,15,12,10

Reverse fly-
10kgx10,10,10

Nice quick session, only lasted about 45 mins. Im thinking that with the pressing I ll go bench for 3 weeks then floor press for 3 then back to bench? Not sure that theres much point in doing floor presses then lockouts as there not really much difference in the movements? Just an idea.

Right after doing one of each of the sessions I think that I'm going to add in a few things. Admittedly our rugby season isnt starting again until next week but I feel that what ive done so far has been fairly easy. So i think that I ll add in barbell shrugs, some programmed ab work and perhaps some more volume depending on how I feel session to session.

I can see how 3 week Bench/Lock-Out cycles would be productive.

I'm guessing it will something like:
Week 1 - work up to 3 or 5RM
Week 2 - as above + smallest weight increment available
Week 3 - as above + smallest weight increment available
Week 4 - Rack Lock-Out working up to a 3 or 5RM
Week 5 - as above + smallest weight increment available
Week 6 - as above + smallest weight increment available
Week 7 - Bench. Reps same as week 1 but starting with either week 3 weight or week 3 + 5-10 lbs

That right?

Also ab work? What's that all about

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Slight change to the above - alternate lock-out and floor press in each cycle but keep bench.

So:
Wk 1-3 - bench
Wk 4-6 - lock-out
Wk 7-9 - bench
Wk 10-12 - floor press
etc

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Yeah thats seems reasonable- unsure about using lockouts due to elbows though? I think that I will increase the incline 1 notch for my dumbell pressing every 3 weeks also.
Beginning to get slightly concerned by my chronic lack of shoulder mobility so I'm going to make a real effort to get into a routine of stretching- its got to the stage now where if i stand with my back flat against a wall my arms are about 10 degrees away from vertical! Its beginning to impare wide grip rowing movements also.

20kg to go.

Assistance upper body-

Barbell bench:

100kg x 6, 6, 7

Chin up:

bw x 8, 8, 8, 8

Military press:

40kg x 12
50kg x 8
45kg x 8

Wide grip bent over row:

50kg x 12, 12

20kg to go.

ME lower- not a great session

Box squat-

60kgx3, 3
100kgx3
120kgx3
125kgx3
130kgx0 again

Lunges

60kgx8, 9, 10

RDL

60kgx 12
100kgx10, 8, 8

20kg to go.

ME Upper-

Bench-
bar x loads
60kg x 6
100kg x 3
110kg x3
115kg x3

Dumbell press-
35kg x 12
40kg x8, 8

Cable row
'8' x 15
'9' x 15
'9' x12
'9' x 10

Shrug
100kg x10
130kg x 10

20kg to go.

Seems like im getting closer to benching what I can squat! Which is clearly not a good look, so I'm going to seriously up the volume on lower body day.

20kg to go.

Seems like im getting closer to benching what I can squat!

Welcome to my world!

Nice dumbbell pressing after the benching BTW. I struggled with 40kg last week when it was my first exercise of the session.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Aiming to get up to the 50's for 8 as soon as I can so I can have a shot at the big 60's!
The squatting is really upsetting me though, never found squatting that hard and since not doing any during the season Im as weal as a 12 yr old girl.

20kg to go.

If the 12 year old girl is Russian or Chinese that's probably not that weak

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

lol fair point. Think im going to add in some light pullovers on upper body days to try and stretch out my shoulders a bit, what do you think?

20kg to go.

ME squat work out today as game was cancelled to flooded pitches.

Box squat-
bar x 8
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5
122.5kg x 5-PR
125kg x 5-PR

20kg to go.

Now that's what I'm talking about!!. Big squats all round.
My new 3 week cycle for Box Squats is 75%, 85%, work up to a max triple, start again with 75% of new 3RM.
Next Tues is max triples so I'll see what target I can set you for your next session.

What's happening with deadlifts this term? Can't see them on the planned routine. You're not dropping them are you? Surely they're obligatory for rugby?

An idea - add your age and weight onto your sig stats. It will put your herculean lifts more into context.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Sacked off deadlifting for the moment, its one of the options to cycle in as an ME lower exercise tho. However atm im thinking low box box squat, then higher box, then maybe god mornings? as ive never really done them. Possibly make good mornings an assistance exercise and add in deadlifts as an ME tho.
Basically my utter ****ness at deadlifting at the end of the holidays has made me think that focusing on posterior chain is the way to go- whatever i can get to my knees I will lock out with ease, so its the legs that are letting me down I feel.
This week I ll probably go- assistance upper tomorrow, fri off, play sat, rugby training sunday. unsure whether to go ME upper of ME lower on the monday. thoughts?

20kg to go.

I'd go:
Mon - ME Upper
Tues - ME Lower
Weds - game (weather permitting)

Too soon I feel to go from ME squats Weds this week then again Mon next week.

RE: box squats/GMs - how would this work? Would you rotate low box/high box/GM every 3 weeks? Providing you do this consistently and add weight each session and do it for long enough, should be ok.
I'm doing similar with squats, i.e. easy/medium/hard = easy/volume/ME every 3 weeks. Providing weights are upped each session I'm expecting good things to happen.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Negative ghostrider- I did ME squats on sat and wed this week, so i wont be doing them again until later next week i think. Possibly do them on fri with assistance upper on sat.
Doing assistance upper today, will post up results later.

20kg to go.

Assistance upper body:

bench-
bar x loads
60kg x 8
100kg x7, 7, 7

BW chin up- 8,8,8,8

Military press-
40kgx12
50kgx8
Push press 60kg x 8 easy

Pull overs-
22.5kg x 10
25kg x 10, 7

20kg to go.

Thinking of sacking off playing tomorrow, its only a friendly and I feel like **** today so no point in pushing it 2 much. Triceps really sore today, maybe from the pullovers?

20kg to go.

Rugby = cardio = don't do it

Will this mean you're short of "match fitness" for the next competitive game though?

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Yeah I ll be struggling, bit I should be ok. I wont have to play until wednesday so hopefully I can get in some sprinting before hand. Got all ordered up from myprotein, should be here in a few days.

Since Wed is a playing day for me I could pretty much train anything on the 30th so see what you fancy.

20kg to go.

Been pretty ill the last few days- not a fun session
ME Upper

Bench-
bar x loads
60kg x 8
80kg x 3
100kg x 5
112.5kg x 5

Dumbell press
40kg x 8, 8, 8

Machine row
'9' x 15
'10' x 12, 10, 10

reverse fly 10kg x 15, 15, 15

20kg to go.

Had a really nasty chesty cough for the last week now, had to play rugby league on wednesday since we were short of numbers so there was nobody to fill in. Still feeling a bit under the weather and aching loads from the game so im going to skip repitition upper which is normally today and try to hit ME lower tomorrow knees and illness permitting!

20kg to go.

Hope training goes ok on Sat. Leave a little in the tank for Tues though.

Now that you've made 50 posts you can have your own little avatar. I've put a few together for you in case you're interested:


















All formatted and ready to be used. Devastatin' Dave is my favourite

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

After being bloody ill for 2 weeks training is beginnig again, quite possibly from scratch

Dumbell floor press ss w/ chest supported dumbell row

all rows done with 32.5's- 10, 10, 10, 10, 11

floor press- 32.5x8, 37.5x8, 40x8, 42.5x6.

Military press ss w/ tbar row

40kg press x 10, 8, 8, 11

30kg row x15, 15, 15, 20

Some pull downs and shoulder stuff.

First session back just needed to get going agian, be back to westside template asap

20kg to go.

ME lower

Snatch grip deadlift:

40kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3- then my bloody strap snapped in half!!
160kg x 1

Lumberjack squat/push press/ t-bar row complex w/ 40kg- 25, 25, 25

Lumberjack squats- 3sets

Leg curl 3 sets of 4 reps.

Really annoyed that my strap snapped- thought I was good for 5 at 160kg.

20kg to go.

ME upper-

Neutral grip dumbell floor press:
10kg x 20
30kg x 8
40kg x 7
42.5kg x 7
45kg x 3

Steep incline dumbell press- no arching

30kg x 10, 8, 8

T-bar row using 10kg plates for increased ROM

40kg x 12
45kg x 10, 10
40kg x 14

Complex of rdl, military press and bent over row w/ 40kg and 45kg

external rotations and single arm reverse fly's

20kg to go.

Played rugby league in Uxbridge today, won 84-0, knackering day with all the travelling. Twisted my knee at some stage so not sure how deadlifts are going to go on friday.

20kg to go.

Good win. How many goals did you score? Or is it runs? Baskets? I'm not too hot on the rules of egg-chasing.....

Is it Snatch grip again for deads or normal grip due to strap issue?

I kind of strained my lower back in bed last night rolling over!! so I'm not sure how deads will go later today.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Kicked a couple of goals and hit 6 try scoring passes from standoff so that was good. One of the guys from rugby has straps that i can borrow if I need. Nice work on the deadlifts mate, while things are going so well maybe it would be a good time to add in some prehab stuff for shoulders/lower back? Just and idea. Ive been doing a few external rotations which are making my shoulders feel pretty good right now.

20kg to go.

Knee still a little dodgy today so I did a full body repitition day insted of lower body.

Complex- lumberjack squat, close grip bench, t-bar row

1) 20kgx20, 60kgx10, 20kgx15
2) 30kgx20, 65kgx10, 30kgx15
3) 40kgx20, 65kgx10, 40kgx15

Complex- military press, deadlift

1) 40kgx10, 60kgx15
2) 40kgx10, 60kgx15

External rotations and reverse fly's

20kg to go.

ME Upper- bit pushed for time so had to hurry

Neutral grip dumbell floor press- 10kgx20, 25kgx10, 40kgx8, 45kgx4 (rep PR)
ss of machine incline press and machine row- 40kg/70kg x10, 60kg/80kg x10, 10
Bent over row- 60kg x12, 10
Cable reverse fly's

Got the important stuff done so all is good.

20kg to go.

Can you explain what the main difference is between an ME day and a normal day? I was under the impression ME was Max Effort but done with low reps, so maybe building up to a 1 or 3 RM. Your reps seem quite high so just wondering what the rationale behind this ME day is.

You get my message re: BulkNurition order? Anything you need? All dirt cheap so let me know before Thurs as that's when I order.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

You still around??

I've got a question about floor pressing. The likelihood is I'll be doing these at the Taro so as the dumbbells only go up to 40kg, I'll more than likely use the squat rack. Problem is, I'm not sure if my elbow will be in contact with the floor as the starting height is a bit high.
Is there any way round this?
Maybe do dumbbells instead but for high reps?
Do barbell press but have it more as a lock-out rather than floor press?

This will be on my Arms day rather than chest so using it as more of a triceps specific exercise rather than chest.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Yesterdays session- ME upper?

Rack pull, no straps, 2 inches below the knee-

60kg x 5
100kg x 5
140kg x 5
160kg x 5
170kg x 5
*belt on*
180kg x 5

Steep incline press, no arching

20kg x12,
30kg x 8, 8, 8

Superset of 25kg pullover and 60 kg bent over row

3 sets of 10 on each

Wide grip pulldowns

63kgx12, 12

20kg to go.