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Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log

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Dave284		...	14-12-2009 @ 22:31
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Right, im definitely gunning for this junior comp in feb now, f**k the knees theyre going to have to get better. Im going to attempt a squat tomorrow, even if all I do is the bar. Bar's better than no squatting. stretch and mobility, body weight squatting ok MP bar x 10 bar x 10 40kg x 5 45kg x 3 52.5kg x 3 57.5kg x 10 - probably a PR 40kg x 10 40kg x 10 40kg x 10 Pin press vs doubled mini's 60kg x 10 60kg x 10 80kg x 5 Bench pull in power rack 60kg x 10 70kg x 10 80kg x 10 90kg x 10 60kg x 20 Single arm DB press 12.5kg x 15 12.5kg x 15 12.5kg x 15 Facepull 10kg x 20 10kg x 20 Rotations on grappler 10kg x 5 10kg x 5 10kg x 5 DB curl 7.5kg x 10 7.5kg x 10 Long but good session. MP was solid, easier than 55 x 10 last week and probably had a rep left in me. 60 x 10 next week would be an all time PR which id be pretty happy with. The bench pulls were really good, I liked them a lot, no pressure on lower back, good weight moved, going to use these again in the future. Sold myself to do this meet in february. I cant be a rugby player anymore so Im going to make a f**king good fist of this powerlifting lark. I got my squat ready for last time so with no running and a s**tload of drugs so I ll be alright to do the same again hopefully, just depends how soon I can get back to squatting. I want a 400lb squat this time if possible.
Dave284		...	15-12-2009 @ 20:35
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Post Edited: 15.12.2009 @ 20:36 PM by Dave284 Figured id try to squat today, if it hurt too much id deadlift, if that hurt too much id good morning.... Warm up: hockey ball whole lower body mobility static stretch hip flexor, calf, hamstring, glutes more mobilty Training: Squat: bw x 10 bw x 10 bar x 10 bar x 5 60kg x 5 80kg x 5 100kg x 5 120kg x 5 80kg x 5 Felt good. No pain in the knee worth mentioning, felt a little odd but I ll take that happily now. Deadlift: 70kg x 3 110kg x 3 150kg x 3 190kg x 1 All good, 190 was fast, as it should be. I wouldve done more reps but my little finger wasnt loving it following its dislocation Pre-rehab: GM 3 x 10 w/bar TKE w/light band 3 x 15 Single leg bridge with foot on a box 2 x 10 each leg Bridge with feet on bench 2 x 10 X band walk w/mini band 2 trips, 2 steps each leg/trip Sit up 3 x 10 Pallof Press w/light band 2 x 10/side Really happy that I can squat and pull with the knee. I ll jump back onto 5/3/1 for them next week probably after one more session to get me back up to speed. Using a bit of a different log format because this way I ll be able to see if Im slacking off warm ups and rehab stuff, I generally do it I just dont write it down. This way I ll be sure to.
Dave284		...	19-12-2009 @ 17:18
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Warm Up: Hockey ball upper back, calves, IT band Stretch Mobility Bench bar x 10 60kg x 3 60kg x 3 80kg x 3 90kg x 3 100kg x 3 112.5kg x 7 90kg x 5 90kg x 5 80kg x 10 60kg x 10 60kg x 10 I used a suicide grip up to and including the top set. Felt different but good but to be honest ive got no reason to change it up. Could be a useful training tool for triceps movements though since I can tuck noticeably more. Floor press: 60kg x 10 70kg x 10 70kg x 6 DB row 10kg x 10 20kg x 10 40kg x 10 50kg x 10 60kg x 15 - equal or possibly a PR Lat pull down, focus on arching hard 42kg x 10 42kg x 10 42kg x 10 42kg x 10 42kg x 10 Good session, bench is feeling decent at the moment, I think im going to be on for a decent press at this comp in feb.
Paul_D		...	19-12-2009 @ 17:38
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	150kg+ come comp time mate. Feb comp eh? So you'll be accompanying me to the British juniors? (I presume this is the comp you'll be attending)? Paul
Dave284		...	19-12-2009 @ 18:34
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Yeh im going to lift there mate I reckon! Did you get that belt you were talking about?
Paul_D		...	20-12-2009 @ 00:24
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	I have got it mate yeah, I'll be opening that bad boy up on Christmas day. Hopefully it'll give me a 200+ squat.... Paul
Dave284		...	20-12-2009 @ 16:50
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Few cheeky squats warm up: extensive amount of hockey ball rolling, feet, calves, adductors, hips, glutes, IT band mobility bw squats w/doubled light band around knees training: squat bw x 20 bar x 10 60kg x 6 80kg x 3 100kg x 3 120kg x 1 140kg x 1 160kg x 3 - PR 100kg x 10 80kg x 10 60kg x 10 power clean 40kg x 3 40kg x 3 50kg x 3 50kg x 3 60kg x 3 hanging leg raise x 6, 6, 6 pre/rehab tke vs light band 2 x 15 good morning bar 3 x 10 single leg bridge w/foot on box 2 x 10 bridge with feet on bench 2 x 10 x band walks w/mini 2 trips 10 steps each sit up 3 x 10 Good session, very happy with the squats. Saw stars between 2 and 3 but it came up well enough. Best ive felt squatting in a long time after all the rolling. Im doing this everytime I train hence forth. Ive done it for a while but I feel like ive really found the areas that benefit me now. Moved the stance around on the GM's after looking at cricket fire's log, I quite like wider stance ones as it goes.
Paul_D		...	20-12-2009 @ 17:08
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Good job on the Squat PB mate, thats awesome! From your 170 at the comp it looks like there's 180+ in there right now to be honest. Paul
Dave284		...	20-12-2009 @ 20:03
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Cheers bud. Im hoping so. The more I can get my squat up its going to help me total 600 sooner! Your session the other day was awesome. Looking good for this comp. Im in touch with the AU about getting them to pay for it for us.
Dave284		...	22-12-2009 @ 11:39
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Just been to see a radiologist about my knees. He gave them a cheeky ultrasound and explained that both tendons were inflammed and that I had a bursa on each, much worse on the right. He sucked the fluid out with a needle then whacked some steroids in (whey). The pain seems to have totally gone for the moment which is nice but I cant squat/deadlift for 2 weeks. If this works he ll be doing my other knee too, so that ll mean an additional 2 weeks out. Frankly I couldnt care less about the time off now, Ive had enough of being ****ed! If this means bench only at the Feb champs then bench only it is!
Dave284		...	23-12-2009 @ 19:35
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	First effort at training post roid knee bit of rolling, stretch, mobility - worried about the knee so left a lot of stuff out bench (feet elevated) bar x 10 60kg x 5 80kg x 3 100kg x 3 *add foam roller* 110kg x 4 *take roller* 60kg x 3 This felt s**t. Combination of not being able to keep an arch and being worried about the knee. I think i might do some floor pressing next time so I can totally leave the knee out of it. Single arm DB shoulder press 10kg x 20 10kg x 20 10kg x 20 Lat raise 5kg x 10 5kg x 10 5kg x 10 Mini band pull apart x 20, 20, 20 Lat pull down 40kg x 20 40kg x 20 40kg x 20 Palm away DB curl 10kg x 10, 10, 8 Just did something really. Starting to foam roll a bit more now, will do some later. Wont be training until the weekend now, just focusing on eating and getting this knee better. It feels good today.
MrSmall		...	23-12-2009 @ 19:50
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	what is a bench pull?
Dave284		...	23-12-2009 @ 20:12
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Like a chest supported row but resetting the bar on the pins in the power rack each time. At least thats what I mean by it. I think a proper bench pull is a horizontal bench along the same lines mate. Aside: Trained at home with LMC today. Sweet f**king christ there are some c**ts in that place. This f**king douchebag tall guy swanned in and c**ted about for about half an hour, shooting people disapproving looks and acting straight up GANGSTTAAAAARRR. He then proceeded to waddle over to the squat rack, smash on the pussy pad, 40kg and started being a general dickhead, squatting to a depth with is too high to call high. The arsehat gym instructor then fagged over and started explaining the ins and outs of squatting with a 5ft bar, coming up with such great insights as: 'dont lean forward or your back will arch' 'try to keep it in your legs by pushing your knees forward' 'i keep these light and really go the feeling' Honest to god im glad I cant squat or deadlift at the moment because doing either in that place is a total clusterf**k. Some of THE dodgiest wa**ers alive inhabit that place. c**ts the bunch of them.
Dave284		...	27-12-2009 @ 19:18
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Homo-fagsession chins, various grips bw x 10 bw x 10 bw x 10 bw x 10 bw x 10 Chest supported DB row 30kg's x 10 30kg's x 10 30kg's x 10 30kg's x 10 30kg's x 10 Hanging knee raise bw x 8, 8, 8, 8 Mini band pull apart x 20, 20 DB external rotation 3kg x 20, 20 Cable side bend 3 x 10 palm away DB curl 10kg 3 x 10 Good to be back in the gym, knee feeling ok.
Dave284		...	28-12-2009 @ 18:55
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	ME Upper Warm-up hockey ball all over breifly, stretch rotators, dislocates Training: floor press bar x 10 60kg x 8 80kg x 3 100kg x 3 120kg x 3 - PR + 2 reps 125kg x 2 - PR + rep and weight 130kg x 2 - PR + rep and weight, also equals bench PR with 130. 100kg x 8 Seated MP 40kg x 5 50kg x 5 60kg x 8 Didnt like these at all so binned it Single arm DB press 16kg 3 x 10 Plank 5 x 30s Lat raise 8kg x 10 9kg x 10 10kg x 10 Happy with the floor presses, 120 x 3 was hardish, 125 x 2 was easy, got that filmed. 130 x 2 was a grind and cameraman missed it. 130 x 2 is the most ive benched too so this was a good PR.

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