DrD in pursuit of strength
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| DrD |  | ... | 17-06-2013 @ 19:31 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Rough session tonight. Should have been a rest days after very heavy end to the weeks training - with a big squat session yesterday. Anyway, had to be in work early - so thought I'd give it a bash tonight Flat Bb Bench press 60kg x10 60kg x10 100kg x8 120kg x3 140kg x2 140kg x1 Paused, 45s rests Bench 120kg x3 120kg x3 120kg x3 120kg x3 120kg x3 120kg x2 120kg x2 120kg x2 Incline BP 100kg x4 100kg x4 100kg x4 100kg x4 Flat Close grip 3" pin press 100kg x5 120kg x2 100kg x6 100kg x6 100kg x6 Very wide grip BP 100kg x6 100kg x6 100kg x5 BW dips, short rests x10 x10 x8 x8 x8 Wasn't too bad, but everything felt very heavy and tri were fried from the start. Then remembered that I did very heavy shoulder work on Fri, heavy leg / core session yesterday, and didn't have many carbs yesterday. Rest day tomorrow!!!! | ||
| DrD | | ... | 19-06-2013 @ 20:17 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Deadlift / Back session OK, nothing amazing - dead felt hard and lethargic today. Deadlift 60kg x10 100kg x5 140kg x5 Belted: 180kg x3 190kg x3 200kg x2 Beltless speed deads, 45s rests 140kg x3 140kg x3 140kg x3 140kg x3 140kg x3 140kg x3 BoR - dead start from floor all reps 100kg x5 100kg x5 100kg x6 110kg x5 120kg x4 (weight / rep pb) 100kg x5 18" rack pulls. Horrible.. 140kg x6 190kg x3 190kg x3 190kg x3 Shrugs -> powershrugs 190kg x5 -> x5 190kg x5 -> x5 190kg x5 -> x5 Chins, all body weight 2s hangs: x5 2s hangs: x5 3s hangs: x4 1s hang x5 DB bi curl 26kgs x6 26kgs x6 26kgs x5 Not a bad session really, but lacking in any real energy and aggression. Think my body is winding down for my holiday on Saturday. Aiming to come back raring to go  | ||
| DrD | | ... | 21-06-2013 @ 19:37 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Back fubared from the rack pull. diclofenac is good though... Last session before the jollies, so bit of a combined legs / shoulder session, just sticking to the main lifts. Strict OHP 60kg x8 70kg x5 80kg x4 90kg x1 95kg f (so so close, just stops half way) 80kg x3 80kg x3 80kg x3 80kg x3 70kg x5 60kg x7 Squat (low bar, wide stance) 60kg x8 60kg x8 100kg x6 140kg x5 160kg x4 160kg x5 160kg x4 160kg x4 Very high box squat (~17") Full sit back. 170kg x5 180kg x4 190kg x5 (weigh rep pb) 200kg x5 (weight and therefore rep pb) 210kg x5 (weight and rep pb) Haven't done these for a while properly, last time I managed 200kg for 2 tounch and go no sit back Dips +20kg x5 +40kg x4 +40kg x4 +40kg x4 Incline close grip bench press 80kg x8 80kg x8 (paused) 80kg x6 (paused) 80kg x5 (2s paused) Not bad for a light session :P Back feels fine at the minute, but think I'll be relying on diclofenac and heated seats for my 400 mile drive in the morning... | ||
| DrD | | ... | 01-07-2013 @ 16:59 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Back fro the holiday! Lived off burgers, crisps and icecream for 7 days, then a 12 hour drinking session at wedding on saturday, carb-based hangover food sunday, and no exercise other than walking about. Weighed in at....... 100.3kg. That's about +1.5 / 2kg gain Happy with than. Should be back down to 98kg by the end of the week all being well. Anyway, have a structured plan for July to end in some good PBs at the end of July. Paused flat BP 60kg xloads 100kg x5 130kg x3 (planned to do 3x3 at 130 and increase incrementally each week) But, hey felt light.. 140kg x1 (hmm light) 155kg x1 PB! (and felt OK) 160kg x f (be there soon Anyway back to plan: 130kg x3 130kg x3 110kg x7 110kg x6 Close grip BP 110kg x4 110kg x4 110kg x4 110kg x4 Incline DB press 36kgs x8 42kgs x6 42kgs x6 Dips +20kg x6 +20kg x6 +20kg x6 Tri push down (full reverse curl) 50kg x8 50kg x6 50kg x6 Hang knee raises x8 x8 x8 Chest / Tri plan for the month: Paused BP x3 (x3) and x5 (x2) (increasing 2.5 - 5kg per week) CGBP x4 (x4) (increasing 2.5kg per week) Inc DB press x5+ (x3) (increase as possible) Dips + weight x5-8 (x3) (as above) Tri push down x8-12 (x2) (as above) nice to be back in the gym. Will be experimenting with slightly reduced high % volume work and aiming to beat the planned reps on final sets wherever possible. Think this will help recovery with lower carbs. | ||
| DrD | | ... | 03-07-2013 @ 19:57 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Back and Deadlift session tonight. First one of the new routine I've made. Was hard - especially after not really eating much today as busy at work all day. Plus not been doing my stretching and rollering enough and my back has been tight for about a month now  Anyway... Deadlift, 60 x15 100 x8 140 x3 180 x1 190kg x3 190kg x3 190kg x3 (back feeling a bit sore very bottom right (again)) Beltless speed deads, 45s rests 150kg x3 150kg x3 150kg x3 150kg x3 150kg x3 150kg x3 150kg x3 150kg x3 Better, back eased up a bit during these. BoR 105kg x5 105kg x5 105kg x5 105kg x5 1 arm DB row 70kg x6 70kg x6 70kg x8 Chins bw x6 bw x6 bw x6 Shrugs -> power shrugs 180kg x5 -> x5 180kg x5 -> x5 180kg x5 -> x5 Grip work, 100kg barbell, DOH thumbless grip, 30s rests 25s 15s 15s 15s All done, hard session but not too bad. Considering reducing the 3x3 to 3x2 after next week, but will just see how the weights feel. If 3s are on I will certainly go for them | ||
| DrD | | ... | 05-07-2013 @ 19:29 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Overhead / shoulders Beltless powercleans (back and traps sore from Wed, might have to fit these in else where...) 60kg x6 60kg x6 90kg x3 90kg x3 90kg x3 90kg x3 I find these so hard!!!! Strict OHP 60kg x5 70kg x5 90kg x1 80kg x3 80kg x3 80kg x3 80kg x4 Push press 80kg x6 100kg x2 100kg x2 100kg x3 90kg x5 90kg x5 1 arm DB overhead L 50kg x2 R 50kg x2 L 50kg x2 R 50kg x1 Wearing a very smooth compression shirt, couldn't get weight balanced right on shoulder) DB front raise 18kg x8 18kg x10 DB side raise 14kg x8 14kg x8 Rope tri extension 75kg x8 75kg x8 75kg x8 All done. | ||
| DrD | | ... | 06-07-2013 @ 13:19 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Squats! Low bar back squat 60kg x8 60kg x8 100kg x5 140kg x3 170kg x3 170kg x3 170kg x3 150kg x5 150kg x5 Front Squat 120kg x4 120kg x3 120kg x3 120kg x3 Beltless low bar, paused, speed back squat, 45s rests 110kg x3 110kg x3 110kg x3 110kg x3 110kg x3 110kg x3 110kg x3 110kg x3 Beltless SLDL 70kg x8 110kg x8 110kg x8 110kg x8 Leg ext machine (1 legged) 60kg x4 60kg x4 60kg x4 60kg x4 Calf raise 170kg x8 170kg x8 170kg x8 Situp holding 25kg bar at full extension x6 x6 x6 Hanging leg raises x8 x8 x6 (first 2 I tried to touch my toes to the bar, I didn't.) Too frigging hot in the gym today, sweated lot, even by my standards! | ||
| DrD | | ... | 08-07-2013 @ 20:39 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 08.07.2013 @ 20:40 PM by DrD Strengthshop order came today: rehand back support is awesome nice and deep, and really well contoured fits perfectly! Also got my adjustable SS gripper, speed rope, and compression shorts Anyway, off for a sweaty, low-carb'd press session: Flat BB Bench (paused) 60kg x8 60kg x8 100kg x8 135kg x3 135kg x3 135kg x3 115kg x5 115kg x6 CG BP 112.5kg x5 112.5kg x5 112.5kg x4 112.5kg x4 Incline DB press 45kg x5 45kg x5 45kg x5 Dips +25kg x6 +25kg x6 +25kg x6 Straight bar tri pushdown (45s rests) 45kg x10 45kg x10 45kg x8 All reps met, or exceeded. | ||
| DrD | | ... | 10-07-2013 @ 20:27 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Another nice sweaty one tonight, Deadlift bar x15 60kg x10 60kg x10 100kg x8 140kg x5 belt on: 195kg x3 (DOH with straps - don't like it) 195kg x3 195kg x3 (pretty sure it's a weight / total rep PB) Was playing with my form. Now have a comfortable setup (at last!), also found what I'm doing that irritate my dodgy back - when I put the weight back down I do it ala stiff-leg DL and then re-set. Deadlifting is less difficult for reps now Also I love my new rehband back support + power belt combo Beltless deadlift, 45s rests. 155kg x3 155kg x3 155kg x3 155kg x3 155kg x3 155kg x3 155kg x3 BoR OH 100kg x5 (been irritating a forearm strain for a bit, so decided to try some other rows: underhand 100kg x5 (still not perfect), so opted for T-bar rows as that hand position causes no pain: T-bar rows (extra weight added, not including bar) 60kg x8 80kg x5 100kg x5 110kg x4 100kg x5 100kg x5 Shrugs -> powershrugs. 185kg x5 -> x5 x5 -> x5 x5 -> x5 Superset with underhand chin ups (+a whole 5kg!) x5 x6 x5 DB bi curl 26kgs x6 26kgs x6 26kgs x6 A sweaty tired heap. I forgot my towel and gym had no paper towing out so floor was covered in drips from my face, meh. | ||
| Oxman | | ... | 11-07-2013 @ 08:56 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thought i'd post over here too for a change! Lovely work and lots of it, that's the thing with deads, finding little tweaks that make it feel better, I can see you making good progress on them now. | ||
| DrD | | ... | 12-07-2013 @ 19:23 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Friday night session: Strict OHP bar x10 (x2) 60kg x6 80kg x2 (could get grip spacing right), so changed to slightly wider 80kg x1 (felt better) 90kg x1 82.5kg x2 (felt odd, then realised that the grip on this particular barbell weren't centred - it was nearly an inch off to one side!!) - changed to the bar I usually use: 82.5kg x3 (that's better) 82.5kg x3 82.5kg x3 Push press 105kg x1 (failed second as didn't get bar into body enough) 105kg x3 (weight . rep pb) 105kg x2 95kg x4 95kg x4 Klokov press (seems to be popular at the minute as saw a thread about it so thought I'd give it a bash) 60kg x4 (felt weird) 70kg x1 75kg x1 hard but did fully strict to lockout 60kg x5 (powering from bottom more confidently now) 60kg x5 60kg x5 Quote a fun exercise and think it could improve OH pressing, also think 80kg is there fresh. Close Grip Incline Paused Press 80kg x7 80kg x7 80kg x7 1 arm standing strict DB OH press (think this will help add shoulder stability for OH DB PP) 28kg x7L x7R 28kg x6L x6R 28kg x7L x6R Cable rope tri extension 75kg x10 75kg x10 75kg x10 Barbell front raise 30kg x8 30kg x8 30kg x8 Hang cleans (back still a bit tender and squatting tomorrow so substituted powercleans) 60kg x15 60kg x12 Left it there for tonight.... | ||
| DrD | | ... | 13-07-2013 @ 14:44 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Was out walking the dog this morning and some gentle reversed his car into me. I tapped gently on the back of his car and explain politely the error of his ways - he was receptive to his and decided it was a better idea to stay in the car. He appeared sincerely apologetic as I went ape $hit at him. [link=mailto:w@nker]w@nker[/link]. Anyway to the gym for squats: Todays target 180kg x2 (x3) plus other assistance stuff Low bar squats 60kg x8 60kg x8 100kg x5 140kg x5 belt on 180kg x3 (that felt surprisingly easy), thought I could may jump to a new Pb (currently 190), 200kg x2 !!!! PB!!!!! Video below I got a little loud in the health club pmls. 180kg x2 (pain on upper inside of thigh towards top - bugger) 180kg x2 Left squatting there for today as it was a bit painful. Beltless SLDL 60kg x8 100kg x8 120kg x8 120kg x7 120kg x8 Cal Raises 190kg x6 170kg x6 170kg x6 150kg x10 Situp with Barbell held at full extension x6 x8 x8 Hanging leg raises x8 x8 x8 x8 Glute Ham Raise x10 x10 +10kg plate x10 +10kg plate x10 Home for ibuprofen and ice pack Don't think it's anything too bad, just tweaked something. Anyway - Stage 1 of 30th B'day celebrations (it not til next weekend) with a few friends and a huge BBQ. Also got a pork shoulder slow cooking since 9an this morning in a soy, ginger and light muscavado sugar glace. turn your speakers up for a laugh!! | ||
| DrD | | ... | 15-07-2013 @ 20:00 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | no new bench Pb tonight. ffaarrrckk Bench press TnG 60kg x8 60kg x8 60kg x8 100kg x4 140kg x3 160kg x1 165 f 140kg x2 Not done TnG properly for a while and it felt unnatural, also not getting much stretch reflex into it, so grinds to a halt at my usual sticking point. Seem to get better power into it when paused. Paused BP 120kg x5 120kg x5 3" dead start pin press 120kg x5 120kg x5 120kg x5 Snatch grip Bench press 100kg x8 100kg x8 CG BP 120kg x3 (elbow sore) 110kg x3 (still sore so abandoned) Incline DB press 45kg x4 36kg x8 36kg x8 Tri push down 50kg x10 50kg x8 50kg x7 Not overly happy with the session. Shoulders and elbows a bit achey from Friday's shoulder/tri session, and struggled with touch and go bench.l Back to paused work next week and building up to a new paused PB... | ||
| DrD | | ... | 17-07-2013 @ 19:56 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Deadlift / Back session tonight. Deadlift 60kg x10 110kg x6 150kg x3 belt on 200kg x2 200kg x3 200kg x3 (?weight / total rep PB) Last rep felt odd and off balance to side. Put bar down and started to take weight off, and found the end sleeve nut had pulled through and sleeve had moved 2 inch to side. lol - that could have been interesting, Beltless DL, 45s rests 160kg x3 160kg x3 160kg x3 160kg x3 150kg x3 150kg x3 There's probably a PB in these somewhere, lol. Bent over rows 110kg x5 120kg x3 130kg x1 (PB, but a bit ropey form) 110kg x5 110kg x5 1 arm DB row 75kg Lx10, Rx10 (weight / rep PBs) 85kg Lx5, Rx5 (weight PB, and therefore weight / rep PB) 85kg Lx5, Rx5 Powershrugs 180kg x5 200kg x5 210kg x5 220kg x5 (Pbs from 200 onwards.) 18" deadlift 180kg x5 180kg x6 180kg x6 Just added in for a bit of extra rep work on back Chins +10kg x4 +10kg x4 bw x6 bw x5 Wanted to it hard tonight, think that was achieved. rather sweaty now though! | ||
| nails | | ... | 17-07-2013 @ 20:06 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wow those are some DB rows. | ||
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