Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log

lol Nice CV PB

Bench

bar x loads
60kg x 5
80kg x 5
100kg x 5
110kg x 8
100kg x 5
100kg x 5
100kg x 5

failed a 9th because i was wearing trainers and my foot slipped which ****ed up my arch. Strength wise I was good for 10+ I feel.

Pin press w/doubled mini bands

60kg x 10
70kg x 10
70kg x 10
80kg x 6
60kg x 12

Mini band face pull w/double external rotation 3 x 10

Mini band pull apart 3 x 20

Chin up bw 3 x 8

Banded pulldowns 2 x 20

Good session, liked the pin presses as an assistance lift.

Deadlift

70kg x 3
110kg x 5
140kg x 5
160kg x 5
185kg x 7

Ive cut the **** out of my foot, lost about a half pint of blood and cant really walk, so this was pleasing lol. I couldve pulled 3-4 more reps I think but my thumb started aching for some reason so binned it.

After work:

GM

60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Various abs.

Speedish bench

60kg x 3
60kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Chins, various grips

bw x 10
bw x 10
bw x 10
bw x 5
bw x 5

MP ss lat raise

40kg x 10, 7.5kg x 10
40kg x 10, 7.5kg x 10
40kg x 10, 7.5kg x 5

Cable row 5 x 10

Curl 2 x 10

No breakfast but half decent session.

Squat

bar x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 1
170kg x 1 - PR
100kg x 3
100kg x 3

Power clean

60kg x 3
70kg x 3
80kg x 3

Various Abs.

160 flew up, couldve trippled it, 170 was more of a grind but mainly because I let the bar slide on me a little bit. More there. Happy with that.

Bench at home with LM

bar x loads
60kg x 5
80kg x 3
100kg x 3
110kg x 3
130kg x 2*
100kg x 5
100kg x 5

* The **** bench in the **** gym at home isnt attached to the floor in anyway, so on the first rep it slid about 2-3 inches backwards, totally ****ing me up. Reset under the bar and did a 2nd. I think 3 was there for a PR but there we go, no great loss. I ll be opening with 130 so happy enough.

Did a load of various re/prehab stuff and some stretching.

Im supposed to deadlift friday, that may or may not happen depending on how I feel. I definitely wont take an opener as I know I can do it and I dont want the extra fatigue.

What rehab prehab stuff do you do?
Nice benching.

Cheers mate but that benching was s**t lol.

Upper body wise, facepulls, external rotations, press ups, band pushdowns that kind of thing.

Deadlift

70kg x 3
110kg x 3
150kg x 1
170kg x 1
190kg x 1
190kg x 1
190kg x 1

Pull throughs 3 x 10

Abs 2 x 10

All ****ing around until the comp now.

**** loads of mobility/light band work and foam rolling.

Squat

bar x 10
60kg x 3
60kg x 3
60kg x 3
90kg x 1
90kg x 1
90kg x 1

Half hour of stretching. Fun innit.

Bench

60kg x 3
80kg x 3
100kg x 3
*insert foam roller*
100kg x 3
100kg x 3
100kg x 3

Load of shoulder stretching etc. Feeling a little better. Shoulders hurt but the 100's flew.

Uni comp report:

Got up at 5:15 to get to Bournemouth in plenty of time. Livid. Warm ups for the squat were pretty average, I was nervous as I didnt really know what to expect etc etc.

Squat:


1st: 160, squatted it fine but racked it before the command. FAIL.
2nd: Upped it to 165, easy. PASS.
3rd: 170, smashed it. PASS

Bench:


1st: 130, crushed it. PASS
2nd: 140, crushed it. PASS
3rd: 145, ****ed it. FAIL

Deadlift:


1st: 220, went up fine although it didnt feel amazing PASS
2nd: 240, 7.5kg PR, slow at the top but it went PASS
3rd: 245, very hard to lockout but I got it, 12.5kg PR. PASS


Totalled 545kg which won me the 90kg raw open and U23.

I left some weight on the platform in the squat due to my **** up, but I still equalled my PR. Ditto the bench, I had 145 but I lost a bit of tightness and bo***cksed it.

Had a great day, thanks to LMC for coming along. Good to see Iain lifting as always (I especially enjoyed him massaging my lower back with white sticky fluid).

well done there mate some good numbers

Good lifting today mate. I got vids of your lifts, i'll put them up when I can be arsed.

Paul

Well done today, sounds like a great day out, was going to come but stoopid rowing takes up all my life!!!

Seen the vids, looked strong across the board!!

Mike