big daves........ 'DIARY OF A MADMAN'......
| bigdave30 |  | ... | 23-06-2013 @ 16:25 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | Post Edited: 23.06.2013 @ 16:26 PM by bigdave30 http://www.youtube.com/watch?v=O77-NdZHHMw&feature=c4-over... | ||
| bigdave30 | | mon 24th june | 24-06-2013 @ 21:13 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | deadlifts and assistance deads 60k x 8 (3sets) 100k x 5 (2sets) 140k x 5 180k x 5 220k x 5 (3sets) had to stop!!! 20' deads off blocks 220k x 5 260k x 5 (2sets) had to stop!!! good mornings (light) 60k x 12 (3sets) hypers BW x 12 (3sets) DB shrugs 40k x 12 (3sets) yet another disaster.. couldnt get passed 220k from the floor, really starting to think its not my strength, but there is a weakness in my lower back, no excuses but had really bad pain... all day the build up was good, food etc.. not as aggresssive as i usually am but... f**king pissed off again!!!!!!! | ||
| Martin_Jones | | ... | 25-06-2013 @ 13:52 |
Member 566, 813 posts SQ 280, BP 175, DL 340795.0 kgs @ 125kgs UnEq | It doesn't look like you are working hard enough on your hams and upperback. These areas are really important to supporting a big pull. Take a look a what Lewis has been doing in his journal and see if that lights you up. | ||
| bsaunders1989 | | ... | 25-06-2013 @ 17:15 |
Member 2896, 722 posts SQ 202.5, BP 150, DL 260612.5 kgs @ 95kgs UnEq | That deffinatly worked for me nath after takeing martins advice took my deadlift up 30/40kg in a couple of months! Along with beltless speed work and copious amonts of core work. | ||
| bigdave30 | | ... | 26-06-2013 @ 14:01 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | thanks 4 the advice mart... i think your right as your not the first to tell me this.. iv got a guy tweaking my routine this week so hopefully he'l come back with some thing good... in respects to not working hard enogh, is the weight im lifting?? volume?? should i be adding m,ore exercises?? Martin_Jones said:It doesn't look like you are working hard enough on your hams and upperback. These areas are really important to supporting a big pull. Take a look a what Lewis has been doing in his journal and see if that lights you up. | ||
| bigdave30 | | wed 26th june | 26-06-2013 @ 20:29 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | overhead and assistance push press (oly bar) 20k x 12 (3sets) 60k x 8 100k x 5 110k x 5 (5sets) viking press (push) 120k x 5 (5sets) incline DB press 50k x 5 (3sets) side raise ss dislocations 17.5k x 5 (3sets) and 3x8 for dislocations CG floor press 100k x 8 120k x 3 (1sets) exhausted..... nothing to scream about... tried dislocations, can not believe how tight i am in this area, no flexability, could hardly do them!!!! | ||
| Martin_Jones | | ... | 26-06-2013 @ 22:37 |
Member 566, 813 posts SQ 280, BP 175, DL 340795.0 kgs @ 125kgs UnEq | bigdave30 said:thanks 4 the advice mart... i think your right as your not the first to tell me this.. iv got a guy tweaking my routine this week so hopefully he'l come back with some thing good... in respects to not working hard enogh, is the weight im lifting?? volume?? should i be adding m,ore exercises?? Volume and intensity normally. Obviously I've only gauged that from your journal, but sets and reps are a good indicator. Assistant work needs to be bloody hard work with short rest in my opinion. | ||
| bigdave30 | | ... | 26-06-2013 @ 22:44 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | iv got a new routine on its way this week from a local power/weight lifter/guru!! il post it in my journal to see what you think mate... | ||
| bigdave30 | | thurs 27th june | 27-06-2013 @ 18:49 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | box squats (just below parralel) 60k x 8 (3sets) 100k x 5 140k x 5 180k x 5 180k w/heavy chains x 5 200k w/heavy chains x 5 (5sets and 5 sec pause on reps) thats all for tonight, get a welcome back event session done sat and start a new routine either nxt mon or tue... really excited about it... | ||
| bigdave30 | | sat 29th june | 29-06-2013 @ 14:24 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | events (first time in forever it feels like (4-6 weeks) log (clean then from chest) 50k x 8 (3sets) 80k x 5 100k x 5 (3sets) 110k x 1 (the nathan press) 115k x 1 (the nathan press) yoke 160k x 20m 160k x 30m 260k x 30m 300k x 15m (very fast) 400k x 15m (1 drop, not to bad pace actually) tyre flip 350k x 2 (2sets) 350k x 6 (wanted 10 but the lactic acid in my forearms was crazy) good sesh, happy, mind was screwed on after reading josh thigpen cube method... starting it monday and cant wait, really need to burst out of this rut.. which i know i can do... | ||
| Hywel | | ... | 29-06-2013 @ 18:59 |
 Member 3126, 626 posts SQ 270, BP 160, DL 280710.0 kgs @ 140kgs UnEq | The 400 was rapid mate fair play | ||
| bigdave30 | | ... | 29-06-2013 @ 19:09 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | it was that pre workout formula butt!!!!!!!!!! felt like s**t all day tho.... | ||
| bigdave30 | | monday 1st july | 01-07-2013 @ 19:16 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | cube method week 1 squats and assistance warm up x trainer 3 mins leg swing x 12 e/l (3sets) BW squat x 12 (3sets) static lunge x 6 e/l (3sets) kettle bell swing (light) x 15 speed squats (50%) 60k x 6 (3sets) 100k x 3 120k x 1 150k x 2 (3sets) 150k + heavy chains x 2 (8sets) walking lunges BW x 15 e/l (3sets) hip thrust (bridge) 120k x 10 (3sets) GHR BW x 5 (3sets) calf raise (light) 3 sets x 15 not a bad sesh, pumped up??? do i really want that??? feel like a body builder... i tweaked it a bit, dropped leg extensions for hips.. and chucked in GHR... for a squat sesh i dont really know if i threw in too much hams?? not enough quad work??? overall ok though... | ||
| bigdave30 | | tuesday 2nd july | 02-07-2013 @ 19:45 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | after numerous chats today and a lot of thought, im ditching the cube, not for good just untill the uk's r over, il be looking like a prick if i did the cube and i got weaker before the comp, so going with a 3 day gym split... tonight was deads, squats and ass, i did squats last night so deadlifts tonight.... warmup 18' deads in rack 60k x 8 100k x 8 140k x 5 180k x 5 220k x 5 240k x 5 260k x 5 280k x 5 paused deadlifts 140k x 5 160k x 5 180k x 5 (hell of a pump in back) decline sit up BW x 10 (3sets) front plank 20 sec on 30 sec off (5sets) this sesh will be different next week with squats... | ||
| bigdave30 | | wed 3rd july | 03-07-2013 @ 19:48 |
| Avatar not found if I had a hat on I would take it off Member 3343, 1045 posts SQ 330, BP 170, DL 350850.0 kgs @ 141.8kgs Eq | OH and ass (push) shoulder dislocations (fast) 3 x 12 shoulder warmups behind the neck axle press (push) 25k x 15 65k x 5 85k x 5 (2sets) 95k x 3 (2sets) 105k x 3 BTN axle strict press w/medium res bands 55k on bar x 3 (5sets) DB incline press 45k x 12 (3sets) side DB raise 15k x 12 (3sets) medium resistance bands pressdown 2 x 20 w/ 2 second pauses wanted to do floor press but i was fooked at the point... may drop the side raise for more triceps... surprizingly the BTN felt more comfortable than a regular push press.. crazy.... | ||
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