Yeeeeeeaaah Buddy- dave's log

When your benching do you go for a full blown arch/tight set up every session or just on PB days?

Yes mate, every rep is technique practice so not setting up properly would be dumb.

I guess it's going to mess with your neural patterns using two different techniques. I've generaly been making sure I'm tight and sturdy on all lifts but not going for a massive arch. I found it was giving my lower back a little bit of stick hyper extending so much while diggin into the floor. Although I don't hear any powerlifters complaining about that so maybe I'm doing something wrong.

Yeah mate if its hurting your back the chances are you havent quite got your arch right yet. Make sure your foot position is good and that you are forcing you heels into the floor as hard as you can. A lot of the arch is in the upper back too.

Nice session bro.. lots of bands... I like


Another positive for always arching as well as you can is that it is effectively "stretching" you every time you do it.. so you're improving your arch every time you arch

Cheers dude, Im a big fan of bands for pressing! Definitely true about arching, benching twice a week has helped me to firm mine up a lot.

Deadlift

70kg x 3
110kg x 5
140kg x 5
160kg x 5
185kg x 7

Ive cut the **** out of my foot, lost about a half pint of blood and cant really walk, so this was pleasing lol. I couldve pulled 3-4 more reps I think but my thumb started aching for some reason so binned it.

After work:

GM 

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

Various abs.

Speedish bench

60kg x 3
60kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Chins, various grips

bw x 10
bw x 10
bw x 10
bw x 5
bw x 5

MP ss lat raise

40kg x 10, 7.5kg x 10
40kg x 10, 7.5kg x 10
40kg x 10, 7.5kg x 5

Cable row 5 x 10

Curl 2 x 10

No breakfast but half decent session.

haha I like the "speedish" title.. sounds like my oly lifts hahaha

Nice pulling too

lol Nice work What the F have you done to your foot.. you getting a txt lol

Cheers guys. With the pulling I had to pull my toes right up to keep pressure off the massive hole in my foot, made my legs feel ****ing knackered, even during the warm ups!

What you done to your foot buddy?

Cut the **** out of it mate lol its improving a lot now though, should be ok to squat tomorrow 

And how did you manage such a feat?

Is there an interesting story behind of it of girls, drugs and rock & roll?

Yeah it all raves when studying naval history ;) No doubt he was thrasing it up at the libary and had one to many cocco when he got back. Thus in a choco trance he put his foot through is bed  

**** **** **** bollocks twat wanker **** **** **** cut cuuuunnnntttttttttttttttttttt

****ing wank ****ing phone didnt ****ing set my ****ing alarm properly so i missed my ****ing consultancy about my ****ing knees and there isnt another one for two ****ing weeks ****

That's a bugger. Was it early in the day? 1pm or something? lol

At least 2 weeks isn't too bad a wait is it?

Nah it wasnt early, 11:40, but iv been sleeping really badly recently so I figured id use the time productively and did some PhD reading until late. Had my alarm for 10 and it just didnt go off, woke up at 12. Perfect!

Squat

bar x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 1
170kg x 1 - PR
100kg x 3
100kg x 3

Power clean

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

Various Abs.

160 flew up, couldve trippled it, 170 was more of a grind but mainly because I let the bar slide on me a little bit. More there. Happy with that.

Damn nice; gotta love a good squat pr!