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Davo's Log

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DavidIconDavo's Log17-10-2006 @ 13:19 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Post Edited: 14.03.2007 @ 19:56 PM
I'll just put squat bench deadlift lifts up for time being until i start a new routine and i'll also put the vids in here.

Today, Deadlifts:
up to 180kg x10 (with straps and couple of long rests on last reps!)

Video:
http://www.youtube.com/watch?v=bcYplHz_6BQ

Piss poor form! No leg drive etc.. i had hoped to improve it today but just seemed to forget on this set! Needs work.. (sorry for dark video)

Does anyone have any good routines they can recommend? I was thinking 4 days a week
CuddlesIcon...17-10-2006 @ 13:38 
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Eat.Cycle.Sleep.Win
Member 2, 12525 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
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What are your goals mate? and will it be a fairly standard split, ie squat, bench and two pressing? or how would you like to split it?
DavidIcon...17-10-2006 @ 13:53 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
olly- short term goals are to squat 150kg bench 90kg and deadlift 227.5-230kg by the end of this year.

well in a week i was thinking: squats x2 bench x2 deadlift x1

any thoughts?
JoniIcon...17-10-2006 @ 14:26 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq

well in a week i was thinking: squats x2 bench x2 deadlift x1

any thoughts?


one classical routine which would fit the bill is 9 week russian one:

http://www.joeskopec.com/extrussianpower.xls

(exel spreadsheet)
CuddlesIcon...17-10-2006 @ 14:59 
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Eat.Cycle.Sleep.Win
Member 2, 12525 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
That looks like it could be fun. I'd add in quite a bit of lat work though, especially if you are benching twice a week. I'm a big believer that your lat work should at least equal your pressing work, in terms of volume and strength.

In fact id add quite a lot of assistance to that, but then I like assistance.
DavidIcon...26-10-2006 @ 22:33 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Yeah i like the look of that cheers joni. Where would you fit assistance exercises into that routine like deadlifts off blocks/rack pulls/good m's etc?

I will start it in few weeks im doing the Smolov squat routine at the moment, im in the second phase of it, here was tonights squats:

85kg x 4
97.5kg x 4
112.5kg x 4
125 x 3
125 x2x4
DavidIcon...28-10-2006 @ 14:58 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Squats today:

90 x 3
95 x 3
120 x 4
125 x 3x3 (Hard!)
132.5 x 3 (Hard as f**k!!!)

Thankfully thats the biggest weight i will be using (132.5kg) in the last 2 weeks of this routine.
RobIcon...29-10-2006 @ 23:31 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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What your routine like at the minute Davo - you not doing any benching or bodybuilder work assistance?
DavidIcon...30-10-2006 @ 09:29 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Well rob my routine is a bit like this at the moment:

Monday:
Bench Press
DB flyes (lol)
Curls
Close grip bench
French Press

Tuesday:
Deadlift
Shrugs
Rows
Mil Press
DB lateral raises

Thursday:
Bench Press
DB flyes (lol)
Curls
Close grip bench
French Press

Friday:
Deadlift
Shrugs
Rows
Mil Press
DB lateral raises

And im doing squats 3x week (nearly finished smolov routine) on Thurs/Sat/Mon.

What do you think?
DavidIcon...30-10-2006 @ 21:35 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Squats tonight:

90 x 3
105 x 3
120 x 4
125 x 4 x 5

Bench Press:

60 x 12
62.5 x 10
65 x 10
67.5 x 8
70 x 6

Also:
Incline DB press
Curls
C.G Bench
French Press

Squats are hard, i was nackered after them but scraped through a few more exercises.
DavidIcon...01-11-2006 @ 16:41 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Post Edited: 01.11.2006 @ 16:41 PM
Last night, Tuesday:

Deadlifts:

130 x 5
150 x 5
160 x 5
170 x 5
180 x 5

Shrugs: up to 170

Rows: up to 95 x 6

Mil Press:

40 x 12
45 x 10
47.5 x 8

Lateral raises.
RobIcon...01-11-2006 @ 16:58 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Good stuff mate. Your routine is mega volume isn't it - do you deadlift heavy twice a week or is one day for speed?

Are the flyes making your pecs bigger? Tongue
DavidIcon...01-11-2006 @ 17:56 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Well at the moment i tend to just deadlift on the tuesday, as squatting 3x a week takes it out of me Unhappy

Yeah there is a lot of volume lol i will change that in a couple of weeks though.

Lol yes flyes are the daddy of all mass builders didnt you know Grin
DavidIcon...03-11-2006 @ 21:24 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Squats tonight:

85 x 3
97.5 x 3
112.5 x 3
125 x 5 x 5

Shrugs: Up to 160kg x 10

Rows: A few sets with 60kg; my back was shagged after the squats

Military press and Lateral Raises
DavidIcon...05-11-2006 @ 19:54 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Squats tonight:

85 x 3
97.5 x 3
112.5 x 3
132.5 x 3
132.5 x 3

Hard but managed ok

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