Yeeeeeeaaah Buddy- dave's log

I see mate. Iv got one more year left at uni mate, quite gutting really lol.

Hello my friend, I see you're back again.

ste1984


I see mate. Iv got one more year left at uni mate, quite gutting really lol.

Do a masters mate, best decision I ever made!
 
Quick one:
 
MP
 
bar x 10
40kg x 6
50kg x 3
55kg x 3
62.5kg x 3
 
Chin
 
bw x 10
bw x 10
 
Fat man row
 
bw x 10
bw x 10
 
Only did the required reps today, collarbone popping a lot and in a hurry. I need to sort my pec minor out.

20kg to go.

Is it me or do you pickup quite alot of niggles dave? Is it the karate, lack of rest or even abusing your body at the weekends?

Or is it plain bad luck?

Journal

Im permenantly ****ed it seems mate. Monday - Friday on a week long karate course, body totally ****ed and ive caught swine flu of a little kid from spain. Feel like **** with a massive temperature. I was doing a kid's pairs for his 2nd Dan (black belt grading) and the final one required me to roundhouse kick him in the head and for him to do a spinning back heel to my supporting leg, this throwing me a meter in the air n send me crashing onto my back. Practising this x 50 along with the other 8 takedowns he did x 50 has left me somewhat sore lol. Id be fine to train if it wasnt for the swines tho.
 
Basically everything I chose to do outside the weight room is comparitavely destructive to my body and I never do anything in moderation. With rugby its rugby x 5-6 a week, with karate its x 3-4 a week. I need to slow down a little if I want any long term gains. I also need to be more selective and recover better. My flexibility is also god awful and im going to be making more of an effort with this in the coming months.
 
 
 
 

20kg to go.

Crikey, well that explains it then
I suppose it's easy to say do less of that and do more of this, but in reality, if it's what you enjoy and keeps you sane stick at it. Hopefully your body should be on the mend now without having rugby... I've definately found I'm making progress (in the weight room) without rugby 4x a week, even contemplating not playing this season while I'm in my final year, but we shall see! Have toyed with the idea of dropping down a team or two and change positions, should be easier on the body.

Anyhoo matey, keep at it and best of luck with sorting out that pig flu!

Journal

Glad you've picked a martial art that choregraphed ;)

Rest up go low volume in the gym this week, low intensity too!

Stonehenge
 
Where the banshees live and they do live well

No.13


Crikey, well that explains it then
I suppose it's easy to say do less of that and do more of this, but in reality, if it's what you enjoy and keeps you sane stick at it. Hopefully your body should be on the mend now without having rugby... I've definately found I'm making progress (in the weight room) without rugby 4x a week, even contemplating not playing this season while I'm in my final year, but we shall see! Have toyed with the idea of dropping down a team or two and change positions, should be easier on the body.

Anyhoo matey, keep at it and best of luck with sorting out that pig flu!

Cheers champ, im going to take this season off I think after uni. Ultimately being strong is more important to me than playing rugby.

20kg to go.

First session post swine flu
 
5/3/1 day
 
60kg x 3
60kg x 2
80kg x 1
100kg x 1
105kg x 5
120kg x 3
132.5kg x 1
100kg x 3
 
Cable abs
 
70kg x 10
70kg x 10
70kg x 10
75kg x 10
 
Hit what I needed and left. Just going to aim for the same for everything on this 5/3/1 week then re-asses where I am at the end of the week. Programme says deload but since ive been in bed for 5 days I might leave this deload out and crack on.

20kg to go.

Hope you on the mend post pig filth flu. I hear you have to have intercourse with a pig to get it?

Stonehenge
 
Where the banshees live and they do live well

iaink


Hope you on the mend post pig filth flu. I hear you have to have intercourse with a pig to get it?

You ve seen right through me. Last week I actually sloped off to a field in Dorset where I engaged in intercourse with what turned out to be a pigglet. Im under investigation by the feds right now, I swear she was 16!

20kg to go.

Bench
 
bar x 10
60kg x 5
80kg x 1
95kg x 5
105kg x 3
117.5kg x 3
 
Incline
 
60kg x 10
60kg x 10
60kg x 10
 
Chin
 
bw x 10
bw x 10
bw x 10
bw x 6
 
Bent over row
 
60kg x 10
60kg x 10
60kg x 10
 
Diesel crew shoulder prehad circuit x 3
 
DB curl
 
15kg x 10
7.5kg x 10
 
Benching I had more but called it. Technique was on point perfectly today.

20kg to go.

Few complexes and a row, deadlifts tomorrow.

20kg to go.

Strong benchin Dave. Nice to have those days when technique "clicks" eh

cricket_fire


Strong benchin Dave. Nice to have those days when technique "clicks" eh

Cheers mate, be good to hit a 145/150 on the old bench. I think its been coming along better than anything recently.

20kg to go.

YEEEEEAAAAHHHHHH BUUUUUDDDDAAAAYYYYYYYYYYYYYY!

That's super heavy!

Everybody wanna be a bodybuilder, but nobody wanna lift this HEAVY ASS WEIGHT! I DOOOOO IT THOUGH! YEEEEAHAAHHHHHH BUUUUDDDDYYFGHAFHGAFHHGAFHJHFA

Sorry just had to get that out of my system Nice journal, been reading through it. Keep up the good work!

JOURNAL
 
"I went on to lift 128 kg for 1 rep with extremely poor form but I was lucky enough to survive" - Rob Reynolds

CitizenKane


YEEEEEAAAAHHHHHH BUUUUUDDDDAAAAYYYYYYYYYYYYYY!

That's super heavy!

Everybody wanna be a bodybuilder, but nobody wanna lift this HEAVY ASS WEIGHT! I DOOOOO IT THOUGH! YEEEEAHAAHHHHHH BUUUUDDDDYYFGHAFHGAFHHGAFHJHFA

Sorry just had to get that out of my system Nice journal, been reading through it. Keep up the good work!

Glad you like the title mate lol, ronnie is a ****ing legend. Deadlifting in a bit, pre swine flu was shooting for 195 x 6-8 so i ll see how it goes today... 

20kg to go.

Deadlift
 
60kg x 3
100kg x 3
140kg x 1
155kg x 5
175kg x 3
195kg x 6
140kg x 6
 
GM
 
60kg x 10
60kg x 10
60kg x 10
 
Dimmel deadlift because I ****ing love Iain and want to be him
 
60kg x 10
80kg x 10
80kg x 10
 
Hanging leg raise
 
bw x 8, 6
 
Happy with the deadlifts given im not 100% still post swines. Goal for next cycle is 200 x 6-8, I think that is very doable given 4 weeks more training to get back into things.

20kg to go.

Taking the pig flu into account, your post-illness lifting is still pretty ****ing good!
How much longer on 5/3/1? Or just until it stops working?

Journal

No.13


Taking the pig flu into account, your post-illness lifting is still pretty ****ing good!
How much longer on 5/3/1? Or just until it stops working?

Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol.
 
Stick with 5/3/1 for a while, it ll take 5-6 more cycles to get up to true 1RM's I think. Dont really see a reason to change, although Im getting the urge to lift some heavier weights.

20kg to go.

That's abit of a ****ter, sorry to hear.

Yeah, as you may have seen every 3-4weeks if I'm feeling I'll throw in a couple of heavier singles just to satisfy my curiousity, just helps to keep my ticking over.

Journal

Yeah its not ideal but not much I can do!
 
Im considering doing it, mainly for the bench but I ll see how I feel in the next few weeks I think. Be good to put together some of this lifting at a meet at some stage.

20kg to go.

MP
 
bar x 10
40kg x 10
50kg x 1
52.5kg x 5
60kg x 3
65kg x 4
 
Pull up
 
bw x 10
bw + 10kg x 10
bw + 15kg x 5
bw x 5
bw x 5
 
Dip
 
bw x 15
bw x 15
bw x 12
bw x 10
 
DB row
 
40kg x 5
60kg x 6
 
Machine reverse fly
 
3 x 15
 
DB curl
 
12.5kg x 10
12.5kg x 10
10kg x 10
 
Good session, got the pump on. I suck massive cock at shoulder pressing. Thats this cycle done. **** deloading, that can wait until after this cycle. This 4 weeks is going to be good gym wise, got virtually zero distractions so I can crack the **** on.

20kg to go.

Raaarrrrrrr.... smash them pb's dave...

Journal

No.13


Raaarrrrrrr.... smash them pb's dave...

Working on it champ, hopefully I ll hit a squat for reps that works out at around a 180kg 1rm this cycle. I cant get over what a bitch I am at shoulder pressing, no way id equal your 80kg.

20kg to go.

Hah, I'd quite happily swap my press for your bench, squat and dead mate...

All in good time!

Journal

No.13


Hah, I'd quite happily swap my press for your bench, squat and dead mate...

All in good time!

Lol you ll catch up soon enough mate, making some really good progress at the moment.

20kg to go.

Damn strong bro. Good work

cricket_fire


Damn strong bro. Good work

Cheers mate, hopefully some more good stuff to come soon.

20kg to go.

Dave284

No.13


Taking the pig flu into account, your post-illness lifting is still pretty ****ing good!
How much longer on 5/3/1? Or just until it stops working?

Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 
 
.

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol
 
Tough break pal either way!
 
How do you find those dimels? They F'ing knacker me!

Stonehenge
 
Where the banshees live and they do live well

iaink

Dave284

No.13


Taking the pig flu into account, your post-illness lifting is still pretty ****ing good!
How much longer on 5/3/1? Or just until it stops working?

Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 
 
.

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol
 
Tough break pal either way!
 
How do you find those dimels? They F'ing knacker me!

Looks like you were right, she wont let me be either, keeps talking about meeting up etc etc. ****ing women.
 
Ive done them before for a while, I really like them a lot. Weird how much I feel it in my hamstrings actually. How are you getting on with them?

20kg to go.

BB complex
 
RDL
Row
High Pull
Push Press
Squat
Reverse lunge
 
4 trips of 8 reps with 30kg. Inside 15 minutes this reduced me to a wheezing mess on the floor. Hard as ****.

20kg to go.

Those complex's have left me aching like a bitch today, especially my glutes. I was going to squat today but I ll swap squat and bench over this week, bench today, squat tomorrow.

20kg to go.

Bench
 
bar x loads
60kg x 5
82.5kg x 5
95kg x 5
107.5 kg x 7
80kg x 10
 
Incline
 
60kg x 10
60kg x 10
60kg x 10
60kg x 10
 
Chin
 
bw x 10
bw x 10
bw x 10
bw x 5
bw x 10
bw x 10
bw x 5
 
Bent over row
 
60kg x 10
70kg x 10
70kg x 10
70kg x 10
60kg x 10
 
Benching all paused as per usual. Still a way off PR levels (110 x 10). My recent illnesses have decked my upper body strength, Bench, MP and chin strength all down still.
 
I think im fagging my upper back training at the moment, im getting in the volume but Im not doing much heavy. I think I need to add in something heavier, either DB rows, shrugs or heavy bent over rows maybe.

20kg to go.

What's the lowest number of reps you do on the 5/3/1 exercise at the moment?
What rep range does Wendler recommend for the accessory exercises?
What's a normal Pull day look like or does it vary much each session?

What I'm thinking is future cycles will mean weights closer to true 5/3/1 RM so you'll be hitting the heavy weights in a matter of weeks without even having to change anything about.
For accessory exercises, can you make one of them <5 reps for a cycle then alternate every 3/4 weeks?

If the 5/3/1 routine is working and your predicted 1RMs are going up, I'd probably keep things as they are rather than make any major changes to the structure, although that's based on me not actually knowing what the exact 5/3/1 protocol is so I;m kind of pissing in the wind here.

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

Dave284

iaink

Dave284


Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol
 

Looks like you were right, she wont let me be either, keeps talking about meeting up etc etc. ****ing women.
 

I went out with a girl who didn't accept we'd split up and still kept in touch and still wanted to keep meeting up.
We've been married 4 years now....

If she's still contacting you and it's definitely over then you need to cease communications, but if you still want her then meet up again. It's time to shít or get off the pot I'm afraid.

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

LMC


What's the lowest number of reps you do on the 5/3/1 exercise at the moment?
What rep range does Wendler recommend for the accessory exercises?
What's a normal Pull day look like or does it vary much each session?

What I'm thinking is future cycles will mean weights closer to true 5/3/1 RM so you'll be hitting the heavy weights in a matter of weeks without even having to change anything about.
For accessory exercises, can you make one of them <5 reps for a cycle then alternate every 3/4 weeks?

If the 5/3/1 routine is working and your predicted 1RMs are going up, I'd probably keep things as they are rather than make any major changes to the structure, although that's based on me not actually knowing what the exact 5/3/1 protocol is so I;m kind of pissing in the wind here.

Lowest was like a 4 on MP last week.
 
Accessories 10-15.
 
Split right now is:
 
Squat 5/3/1
More squats 2-3 x 10
Single leg 3 x 10-20
Abs 5 x 10
 
Bench 5/3/1
Incline 3-5 x 10
Chin 5-6 x 10
Row 5 x 10
 
Deadlift 5/3/1
GM 5 x 10
Dimmel 3 x 10
Abs 5 x 10
 
MP 5/3/1
Chin 5 x 10
Dip 5 x 10-15
Another back exercise 5 x 10
Curl
 
Im not talking any major changes. Just thinking I might add in a high rack pull/shrug as an assistance and maybe something else. The focus on all assistance is 'muscle' rather and 'movement' so its not about seeing how much I can bent over row etc, its about making my back stronger. Just not really progressing much weights wise with this approach, so its hard to gauge if my back is getting stronger if you see what I mean? Although if my dead is going up it cant be getting weaker.

20kg to go.

LMC

Dave284

iaink

Dave284


Yeahs its ok thanks mate, very long term girlfriend sacked me off about 2 weeks ago so ive got some aggression to get out lol. 

I seem to remember a conversation with you and LMC, were me and LMC thought this would happen a ages ago lol

Looks like you were right, she wont let me be either, keeps talking about meeting up etc etc. ****ing women.

I went out with a girl who didn't accept we'd split up and still kept in touch and still wanted to keep meeting up.
We've been married 4 years now....

If she's still contacting you and it's definitely over then you need to cease communications, but if you still want her then meet up again. It's time to shít or get off the pot I'm afraid.

She broke up with me for reasons all due to her apparantly, not me so I dont really know what the future holds tbh. Just try n get over it for now n find a ****ing job!

20kg to go.

Squat
 
60kg x 5
80kg x 3
95kg x 5
107.5kg x 5
122.5kg x 8
85kg x 10
80kg x 10
60kg x 10
 
front squat
 
60kg x 10
60kg x 10
60kg x 10
 
Cable abs
 
40kg x 10
60kg x 10
65kg x 10
70kg x 10
75kg x 10
 
Light band pull through
 
x 10, 10, 10
 
Squatting gay as usual, all the stretching paying off though, these were sunk.

20kg to go.

Forgot to mention I was still stiff as you like from those complex's. Squatting 300lbs in the last wave of this cycle I think so would be good to hit that for a 6-8.

20kg to go.

Had a job interview on friday and then got totally ****ed friday night, woke up at 10 on saturday in the boot of my car with my car keys outside...
 
Conditioning today
 
car push
 
green vauxhall astra (1.4) x about 200 metres x 4
 
Kettlebell carry 100m x 1
 
KB overhead carry 50m x 3
 
 

20kg to go.