Davo's Log
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I've seen your 100 and its a lot better than mine, i.e smoother, mine basically stopped and with the bar half way through.
Sunday:
Squat:
60 x 7
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
Box Squat (Quite low, breeze block on its side):
70 x 5
80 x 5
90 x 5
95 x 5
100 x 5
Deadlift:
60 x 7
100 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
Started doing some fast squats and deadlifts as well as box squats, which i really liked!
Monday:
Went to the gym again with a friend and was doing loads of back stuff; cable rows, lat pulldown, hammersmith pulldown? I really felt all that!
Back at home:
Board Presses (About 3.5 inches so whatever that is, 2 and a bit board press?):
Worked up to:
90 x 1, then:
85 x 3
And a few triples with around 80.
I've got no real routine at the moment to be honest, i've been going the gym a lot with a friend and doing whatever really! I need to get that sorted.
Squat:
60 x 7
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
Box Squat (Quite low, breeze block on its side):
70 x 5
80 x 5
90 x 5
95 x 5
100 x 5
Deadlift:
60 x 7
100 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
Started doing some fast squats and deadlifts as well as box squats, which i really liked!
Monday:
Went to the gym again with a friend and was doing loads of back stuff; cable rows, lat pulldown, hammersmith pulldown? I really felt all that!
Back at home:
Board Presses (About 3.5 inches so whatever that is, 2 and a bit board press?):
Worked up to:
90 x 1, then:
85 x 3
And a few triples with around 80.
I've got no real routine at the moment to be honest, i've been going the gym a lot with a friend and doing whatever really! I need to get that sorted.
Thursday at the gym (Daves Gym, Northwich)
Deadlifts:
60 x 7
100 x 3
140 x 1
180 x 1
200 x 1
belt on:
220 x 1
227.5 x 1 PB!
180 x 6/7 ?
Cable Rows:
3 sets; up to stack (which isnt that much tbh!)
Really pleased to get the 500lb deadlift today. I was bloody nervous before attempting it as i could see 3 big men with skin heads watching me lol and i really didnt want to fail! They said to me after that they dont see many people lifting that much and asked me how long i'd been doing it etc so it made my day!
No videos unfortunately, it was definatley hard but i wasnt going to miss it.
Deadlifts:
60 x 7
100 x 3
140 x 1
180 x 1
200 x 1
belt on:
220 x 1
227.5 x 1 PB!
180 x 6/7 ?
Cable Rows:
3 sets; up to stack (which isnt that much tbh!)
Really pleased to get the 500lb deadlift today. I was bloody nervous before attempting it as i could see 3 big men with skin heads watching me lol and i really didnt want to fail! They said to me after that they dont see many people lifting that much and asked me how long i'd been doing it etc so it made my day!
No videos unfortunately, it was definatley hard but i wasnt going to miss it.
Sweet jesus, nice bloody deadlifting David!! Why is everyone nailing 500lb before me? 
Now if you can just sort your bench out, you have a decent powerlifting total right there.
Jonathan
Now if you can just sort your bench out, you have a decent powerlifting total right there.
Jonathan
Thanks Jonathan, when are you going to go for it then?
Haha yeah my bench press is embarassing i will be nailing board presses and tricep stuff from now on, and probably put on a few more kilos (following advice from Rob!).
Cheers Rob! Well judging by the speed that 200 went up, im sure you will be pulling it soon if you hammer your lockout
Haha yeah my bench press is embarassing i will be nailing board presses and tricep stuff from now on, and probably put on a few more kilos (following advice from Rob!).
Cheers Rob! Well judging by the speed that 200 went up, im sure you will be pulling it soon if you hammer your lockout
Are you going to compete in April? BWLA North West Unequipped?
We should all be doing it. Get your bench sorted by then and you'll be looking at a 500 total I reckon!
We should all be doing it. Get your bench sorted by then and you'll be looking at a 500 total I reckon!
Originally posted by Rob...
Are you going to compete in April? BWLA North West Unequipped?
We should all be doing it. Get your bench sorted by then and you'll be looking at a 500 total I reckon!
Are you going to compete in April? BWLA North West Unequipped?
We should all be doing it. Get your bench sorted by then and you'll be looking at a 500 total I reckon!
What do i have to do to enter it? Is there a qualifying total that i need to have or anything? I'll be 20 in April aswell, 27th to be exact.
But yes if i am allowed to enter then i would definatley do it!!
Post Edited: 30.11.2006 @ 18:33 PM
Nah no qualifying totals or anything. Just £30 quid for BWLA membership for the year (which lets you compete in any of their competitions throughout the year) and about £7 on the day I think.You need to wear a singlet.
If you're still in the 82.5k-90k category then you'll probably win your group as junior (19-23) - if you're in the 90s then you might be up against me (... if I'm not in the 100s by then!
)If it's like last year I think it'll be on the 29th.
Cheers Rob thats sounds awesome! I'll see how the weight gain goes, i guess there will also be big lifting juniors like Adam in the 90-100kg category aswell!
Post Edited: 03.12.2006 @ 22:09 PM
Sunday December 3rd:DE Squat:
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
Box Squat:
75 x 5
82.5 x 5
90 x 5
100 x 5
110 x 5
DE Deadlift:
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
Video (now with editing from WMM) 75 x 3 DE Squat, 110 x 5 Box Sq, 115 x 3 DE DL:
That all looked pretty easy mate.
What I would say is to use a higher box - that carton thing is WAYY! below parallel! Try and use something an inch or two below maybe - hopefully that'll teach you not to go as deep when you do your full squats. Remember you don't want to go too deep or you're just cutting yourself short.
P.S. Good job on the editing.. it was nice not to have to watch an empty garage for 45 seconds
What I would say is to use a higher box - that carton thing is WAYY! below parallel! Try and use something an inch or two below maybe - hopefully that'll teach you not to go as deep when you do your full squats. Remember you don't want to go too deep or you're just cutting yourself short.
P.S. Good job on the editing.. it was nice not to have to watch an empty garage for 45 seconds
Wednesday
Gym tonight hammered the old back with several things including face pullls for the first time; enjoyed these. Couldnt be bothered to do deads/squats there it was too busy! So went home to my to my trusty garage and did:
Squat
60 x 7
100 x 3
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
Deadlifts of 5" block
60 x 7
100 x 3
130 x 3
150 x 3
180 x 3
Shrugs
130 x 15
150 x 15
150 x 15
Gym tonight hammered the old back with several things including face pullls for the first time; enjoyed these. Couldnt be bothered to do deads/squats there it was too busy! So went home to my to my trusty garage and did:
Squat
60 x 7
100 x 3
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
Deadlifts of 5" block
60 x 7
100 x 3
130 x 3
150 x 3
180 x 3
Shrugs
130 x 15
150 x 15
150 x 15
I was also thinking of giving this routine a try for squats:
http://www.joeskopec.com/ruspeak.html
But replacing the Monday session with Speed Squats/Heavyish Box Squats.
Any thoughts?
http://www.joeskopec.com/ruspeak.html
But replacing the Monday session with Speed Squats/Heavyish Box Squats.
Any thoughts?
That routine is the one a lot of us have done for bench recently. Tokar is doing it for squats at the minute.
I'm not sure I would replace the light day with anything else because the idea is that this will, over the course of the program, turn into a speed day.
When I started my bench program with 80 as doubles they weren't that quick, but by the last week they were flying.
I'm not sure I would replace the light day with anything else because the idea is that this will, over the course of the program, turn into a speed day.
When I started my bench program with 80 as doubles they weren't that quick, but by the last week they were flying.
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