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Doc's Big Brown Satisfying Log

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doc77		...	15-06-2009 @ 19:41
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Post Edited: 15.06.2009 @ 23:14 PM by doc77 Mon 15th June Bench 8x30kg 6x45kg 6x60kg 5x70kg 4x80kg 3x82.5kg 3x87.5kg 2x90kg 2x95kg Pause bench 2x5 82.5kg 2x2 80kg Rack lock outs (bench - last 8-10inch) 3x100kg 3x120kg fx140kg 3x130kg (PB) Deadlift off 4" block, pulled as fast as poss. 5x60kg 5x100kg 3x5 112.5kg Bent over rows 4x5 75kg Low pulley rows 4x10 13 plates Off for a game of footy now. Pleased with the session, feel stronger this time round than 4 weeks ago.
richards9876		...	15-06-2009 @ 20:01
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	Nice rowing there Doc - looking stronger all the time.
doc77		...	15-06-2009 @ 23:17
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Thanks mate, my upper back is improving the most, which hopefully will carry over to all three lifts. I am not sure if I am actually doing low pulley rows, but I do them on a machine with a low pulley and a seat on the floor, like a rowing machine or an arm over arm. Its rowing on a low pulley, so I'm sure it's not far wrong...
doc77		...	18-06-2009 @ 21:00
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Post Edited: 07.07.2009 @ 16:18 PM by doc77 Wed 17th June - heavy squat and bench Squat - all beltless 8xbar 6x60kg 5x100kg 3x120kg 3x1 135kg Routine states half squats but I did full squats with belt and knee wraps instead 150kg - failed WTF? Not long enough rest, so after a brief kicking of my own ass and an extra 2 mins rest... 2x150kg 160kg - failed again, felt like my legs were worn out from standing on the spot for 2 days running at work and deciding to play football for a team again at my age.. 2x2 150kg 5x100kg Bench 8x30kg 6x45kg 6x60kg 5x70kg 4x80kg 3x82.5kg 3x87.5kg 3x90kg Paused (for 3 seconds ish!) bench 2x5 82.5kg - was supposed to be 2 sets of 6 but I had nothing in the tank by this time 2x2 80kg Behind head pulldowns 8 10 plates 2x8 11 plates 7 10 plates Fried. Completely. Had to rush through training as I didn't get to the gym until late, so I probably didn't get enough rest inbetween sets. Had a busy week as well, with less than enough sleep and not enough food either. Never mind, everyone has bad days here and there. 2 days rest now should see me right for next week.
doc77		...	21-06-2009 @ 19:19
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	sat 20th Bench 8x30kg 8x45kg 6x60kg 5x70kg 4x80kg 3x82.5kg 3x87.5kg 2x90kg 1x95kg 1x100kg (f) 1x100kg (f) Paused bench 2x3 85kg 2x2 80kg meant to do bench lock outs but tris and shoulders were feeling hammered, also running short on time again... Deadlifts 5x40kg 5x60kg 5x100kg 5x130kg 3x3 160kg - failed to lock out last rep of last set of these Bent over rows 5x60kg 5x75kg 2x5 80kg 5x75kg Upright rows 5x40kg 5x50kg 2x5 55kg All felt far heavier than it should have done, end of a hectic week and looking forward to a return to normal life next week so I have time and means to eat enough feckin food!! To cap it all off I went fishing today with my mates and we all blanked! Big brown steaming logs to this weeks training, roll on next week and hopefully back to improvements.
richards9876		...	21-06-2009 @ 20:05
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	You have weeks like that Doc - week before last i couldnt lift for s**t. Still looks like a decent session all the same pal.
doc77		...	21-06-2009 @ 22:11
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Yeah I'm not worried, I've got a cold, sore throat and a cough coming on, feels like man flu. It's probably the culprit for me feeling s**tty most of the week. No matter. Still got plenty of work in.
richards9876		...	21-06-2009 @ 22:13
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	In that case it seems a pretty solid session - when ive got a coldi act like a proper pussy. Dont go near the gym.
doc77		...	24-06-2009 @ 10:18
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Bad luck at the moment - cold's clearing up, but went playing football monday night (after being in bed most of the day with man flu)and sprained my ankle...gutted. It's calmed down a fair bit now but still cant bear weight on my heel - so for a week or so I will have to stick to seated/bench work in the gym. I can't flex my ankle so I can't go too heavy on bench either, so I am going to do some OH pressing and plenty of core strength work until my ankle is fit for use. Then I am going to do some one legged stuff to strengthen my ankles up, as they have always been a problem as far as breaks and spprains are concerned.
richards9876		...	24-06-2009 @ 11:40
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	Bummer - hope you get sorted soon enough.
doc77		...	01-07-2009 @ 20:09
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Post Edited: 03.07.2009 @ 16:28 PM by doc77 Ankle not too bad now, managed a bit of squatting etc, nothing much really just ticking over til healed. 24th June Seated OH db press 3x10 24kg each hand Flyes 4x10 17.5kg dbs DB rows 3x10 37.5kg Lat raises 4x10 17.5kg Skull Crushers 4x10 15kg dbs conc. curls 4x10 17.5kg db hammer curls 5x5 25kg dbs plate pinch 2x10kg for 3x20s Wrist curls 3x10w 22.5kg (curled in) and 12.5kg dbs (reverse curled) 'Gay' BB stuff but couldn't stand up properly. 27th June Ankle felt better, tried squats Squat 10xbar 10x60kg 3x10 100kg no reaction as yet from ankle Bench 10xbar 8x40kg 6x60kg 5x70kg 4x80kg Couldn't get foot into decent position to get leg drive, left it there for bench CGBP 3x10 60kg - not done these for ages, should have gone heavier.
doc77		...	01-07-2009 @ 20:20
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Mon 29th June Warm up, then: Bench 3x10 70kg supersetted with bent over rows 3x10 70kg - hard, but could have done a bit more weight if 100% on my feet when rowing. Seated shoulder press m/c 10x8 plates 8x9 plates 6x10 plates 4x11 plates 2x12 plates 1x13 plates Pull ups 3x5 and 1x3 (weak!!!) bw Ab crunch m/c 3x10 10 plates DB side bends 3x10 w/110lb db football as well, didn't manage to do much but still had to play as we were short of a full team...ankle complained about this the next day! Today: Squat 10x bar 8x60kg 5x100kg 3x120kg 2x130kg Belt on... 1x140kg 1x145kg 1x150kg(f) - not to do with ankle, just felt too heavy today! 1x140kg OH/Push press 10xbar 8x40kg 6x60kg - all strict presses. 3x70kg - leg drive from here on. 1x75kg 1x80kg 1x85kg(f) Seated OH press m/c 3x5 w12 plates Face rows m/c 4x5 50kg each hand Hypers using glutes and hams rather than lower back 3x10 w/20kg plate held to head 10 mins cardio (on treadmill) Felt good today for the first time in over a week - cold's cleared up and I can breathe again. Energy levels returning and ankle feels up to more now - happy days
doc77		...	04-07-2009 @ 18:55
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Sat 4th July Bench 10x40kg 8x60kg 6x70kg 5x80kg 3x90kg 2x95kg 1x100kg 3 second Paused Bench 2x3 85kg 2x2 80kg CGBP 10x60kg 10x70kg 5x80kg 2x3 85kg Power cleans 5x40kg 5x60kg 3x70kg 1x80kg then failed 80kg second rep Bent over rows 5x60kg 3x5 75kg EZ bar curls with 30kg on bar 1x8 3x5 Felt better, although ankle still not 100% for explosive stuff. Was meant to deadlift today but I just can't flex my ankle far enough to put force on it for a deadlift. Cleans were crappy due to this and my technique suffered, so I left them as well...I'm imatient and want to get back into full swing but I need to wait a few more days yet
doc77		...	07-07-2009 @ 16:15
enjoys the odd fag Member 563, 1029 posts SQ 210, BP 125, DL 230 565.0 kgs @ 90kgs UnEq	Played 2 footy matches last night, as the match after ours only 1 team turned up and so we stayed for extra fitness and also so the other lads could still have a game- legs feeling heavy today, but squats anyway! Tue 7th July Squats 10x40kg 10x60kg 5x100kg 5x112.5kg 5x120kg - had to have a wee rest after 3rd rep, felt heavy today... Front squats 5x60kg 5x80kg 3x90kg 1x100kg - ugly. Ankle still a bit stiff and inflexible yet to go heavy on these, came up unevenly and forwards a bit, so left these there. One leg calf raises supersetted standing with seated 2x10 w/10 plates on each machine Dumbell side bends 10x45lb dumbell 4x5 w/130lb dumbell Ab crunch m/c 3x10 w/full stack Then did some quad extensions and hamstring curls to pass the time until my bus came, 3x5 w/8 plates on quad ext. 3x5 w/10 plates on hammy curls Hypers using glutes and hams to get up 3x10 w/20kg plate held to top of my head Nice session, ankle is about 95% and getting better daily, I'm just hoping I gain some fitness from this football malarky, otherwise I'm gonna hamper my progress by playing the day before training! I'm aiming to enter the All England Powerlifting Champs in August, unequipped 90kg class. It depends on finances, (I'm a poor student!) but hopefully I can get enough cash together to join GBPF and pay entry fee. I have altered my training to hopefully peak at comp time, I'm trying the 5-3-1 system for 5 weeks, then I will switch to all 3 lifts thrice weekly in readiness. Week before I will only go up to my openers, and have a few extra days off before the comp. It will be my first com, so I reckon this will be ok this time, I am more bothered about getting 9 out of 9 than smashing pbs, although I hope to get a pb or two, obviously! Will just keep training and see how it goes.
Lurkio		...	07-07-2009 @ 16:56
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235 600.0 kgs @ 108kgs UnEq	Good luck with your build up to the All England mate, I shall hopefully see you there!

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