Dyers traning log of sorts.
| dyer87 |  | ... | 29-10-2012 @ 19:22 |
 Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 26/10/12 bench w531 week 2 3x warmup sets 105kg x 5 110kg x 3 115kg x 8 stopped at 8 as im recoverin from a pec injury and i felt it twinging but was happy with reps. Incline dbell press 45kgs x 5 47.5kgs x 5 50kgs x 5 dbell flyes 15kgs x 10 20kgs x 10 25kgs x 10 i was happy with the session as im easing back into training chest after endless pec injurys. | ||
| dyer87 | | ... | 29-10-2012 @ 19:28 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 29/10/12 squats w531 week 3 Iv been loving legs at the minute and i was up for setting a new pb. 3 x warmup sets 130kg x 5 145kg x 3 160kg x 12 PB I could of had 1-2 more but i didnt really trust the guy spottin me and my core was startin to give way but really happy with the total. Alternate leg press 170kg x 8 each leg 210kg x 6 each leg 220kg x 4 each leg Standing calf raise machine 3 x 10 On the stack All the reps were extremely slow and a 2sec pause at the top. i thought i would try a different approach to my calf trainin as im normally very fast with the reps. this slower method really gave me a pump and i struggled to walk out the gym lol. | ||
| Daws87 | | ... | 29-10-2012 @ 19:49 |
 ⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Top squatting buddy  | ||
| dyer87 | | ... | 30-10-2012 @ 11:05 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Daws87 said:Top squatting buddy Cheers pal | ||
| dyer87 | | ... | 30-10-2012 @ 22:34 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 30/20/12 oh press w531 week 3 oh strict press all were done with a clean as the rack was being used i needed the practise anyway. 3x warmup sets 70kg x 5 75kg x 3 85kg x 7 100kg x 1 105kg x 1 shoulder press freeweight machine thing (1 arm at a time alternate) 40kgs x 10 each arm 50kgs x 10 each arm 55kgs x 6 each arm tricep pushdown (rope) 70kgs x 10 75kgs x 10 80kgs x 10 3 x failure on dips trained with a mate so we went as soon as the other had failed had to rush as my gym has the wlrst opening hours going. all in all went well im doing the big gay bash on sat so wanted to leave a lil something in the tank. | ||
| dyer87 | | ... | 31-10-2012 @ 21:55 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 31/10/12 deadlift i brought deads forward a day n just did odds n sodds because of the bash sat. wanted to see were i was at and how my back held up. 60kg x 10 100kg x 5 140kg x 5 180kg x 5 200kg x 3 220kg x 1 230kg x 1 100kg x 20 I wasnt worth much more on the deadlift iv got manflu and i just really had no power the 230 was hitched. After i jus did 3 x 10 reps on dbell bicep curls with 24kgs and then really slow controlld hammer curls with 20kgs each set to failure. | ||
| dyer87 | | ... | 01-11-2012 @ 15:40 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 01/11/12 bench w531 week 3 Flat bench 50kg x 10 65kg x 5 80kg x 3 100kg x 5 110kg x 3 125kg x 5 pause set 80kg x 10 incline dbells 40kgs x 5 40kgs x 5 40kgs x 5 all sets were very slow with 2sec pauses at bottom i kept to lightish weight to save for the comp saturday on the incline but followed the 531 programme all in all happy with the weeks training. the programme states to do a deload week but i dont feel i need one just yet so will see how the body is after saturday. | ||
| Daws87 | | ... | 01-11-2012 @ 15:46 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Solid benching mate | ||
| dyer87 | | ... | 01-11-2012 @ 15:50 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Daws87 said:Solid benching mate Thanx mate it felt alright 2bf u ready for sat? | ||
| Daws87 | | ... | 01-11-2012 @ 15:53 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Ready as I will ever be pal  not looking forward to deadlift but pressing should be alright and depends how my hips/hammies feel after deads to how farmers go! You ready? | ||
| dyer87 | | ... | 01-11-2012 @ 16:24 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Good stuff mate. nah i couldnt be any further off lol got a bad back and manflu tried cleans earlia in the week n i was strugglin but im goin for pbs on everyfin so itl b make or break lol. | ||
| Daws87 | | ... | 01-11-2012 @ 17:08 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Same here mate my lower back isn't feeling great and my hips/upper legs are really tight but going for PBs no matter what! | ||
| dyer87 | | ... | 06-11-2012 @ 21:37 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | Mon 5/11/12 i trained legs workout was all over the place due to tiredness n the squat rack was taken by some.bloke the whole time i was in the gym. so i did hack squat 4sets of 8 went up to 3 20s aside slow on way down then explosive on way up then played around with legs press and leg ext. Tues 6/11/12 shoulders as im workin sat i cant train events so thought id train log first then follow the 531 programme.. its meant to b the deload week but ive skipped it n gone onto the next cycle. Log press. 60kg x 10 85kg x 5 95kg x 3 110kg x 2 120kg fail my leg drive was awful and i didnt fully commit but i was happy as i done the big power bash on saturday and imcabit ahcey from that. 85kg x 5 ftoh W531 cycle 2 week 1 strict oh press 70kg x 5 75kg x 5 80kg x 5 my shoulders and back wer ruined i was finished after this. Weighted dips Added 10kgs 20reps 10kgs x 18reps 10kgs x 15reps /stripped the weight and done a further 10reps after i played around with oh single tri exts and was tryna teach my gf the log press, with no training what so ever she got a nice 45kg attempt up with better tekkers than me lol. | ||
| dyer87 | | ... | 12-11-2012 @ 21:48 |
Member 2730, 199 posts SQ 230, BP 160, DL 260650.0 kgs @ 90kgs UnEq | 12/11/12 w531 legs 70kgs x 5 90kgs x 5 105kgs x 3 working sets 130kgs x 5 140kgs x 5 150kgs x 17 new PB I was so f**kd after that last set on squats i had to sit down for ages never really recoverd. Alt leg press 200kgs x 8 each leg x 3sets i called it a day after i was in s**t state haha. | ||
| Daws87 | | ... | 12-11-2012 @ 21:50 |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Thats a lot of reps mate good effort! | ||
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