View All Posts: Dave284
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| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 16-01-2010 @ 13:23 | ||
| may as well train, turned out alright lots of rolling push press 50kg x 3 70kg x 3 80kg x 1 90kg x 1 100kg x 1 - this was a little more of a pressed out push jerk as I dipped a little at the end. still not very hard 80kg x 3 curls elbow prehab oly bar 5 x 10 cable row '10' 3 x 10 DB power clean 7.5kg 3 x 10 Pallof press 3 x 10 each side cable crunch 3 x 10 50 snatches with each hand with a 20kg DB - 6:40 Job done. | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 15-01-2010 @ 20:57 | ||
| felt like a pussy all day roll stretch rev band dead w/choked lights 110kg x 1 150kg x 1 190kg x 1 230kg x 1 250kg x 1 265kg just missed it, just felt like a huge douchebag and didnt stay with it. got the strength but today was an abortion of a session GM 60kg 5 x 10 Hanging leg raise bw 4 x 10 Hip thrust 40kg x 10 60kg x 10 60kg x 10 Meh. | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 13-01-2010 @ 15:39 | ||
| foam roll thoratic spine, it band, groin mobility static stretch bench bar x 10 60kg x 3 60kg x 3 80kg x 1 100kg x 1 120kg x 1 130kg x 1 140kg x 1 - equal PR 130kg x 2 - equal PR *closer grip* 110kg x 5 100kg x 5 85kg x 10 rolling extension 10kg x 10 12.5k x 10, 10 DB row 20kg x 5 40kg x 5 60kg x 15, 10, 5 (no straps used for the '5'). chins bw x 10, 8, 6 Done. Havent benched for a month so pretty happy with an equal PR. Form wasnt quite on point but got it up fine. Looks like the floor pressing might have set me up for some good benching in the near future. BW 84.5kg, probably the lightest ive been when ive pressed 140. Its a much better 85 than it was though. | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 13-01-2010 @ 00:55 | ||
| Right after much being a c**t and f**king about thinking about different s**t to do, I have decided to stick on 5/3/1 but to change it up a fair bit from what I have been doing. Im writing it here so I can remember it lol: Squat 5/3/1 (on light weights I dont give a f**k about im just going to hit the perscribed reps and then go up. So on most '5' weeks I ll hit something heavier, potentially ditto 531 weeks) squat downsets GM hanging leg raise Bench 5/3/1 - no reps over a 5 what so ever. My bench has gone nowhere on 531 and I think its mainly because I havent trained it heavy enough. I went 130 to 140 by doing a lot of overload stuff pretty fast. So heavy=goooood. downsets closer grip rolling extensions 5 x 10 DB row to a max set rev fly 3 x 10 Deadlift 5/3/1 - high reps have been good to me here but I think once a cycle I ll work up to a heavier 5, 3 or single Few downsets, light like Box squat to a // box - keep it easy abs MP 5/3/1 MP downsets ss chins rev band/floor press/pin press (rotate every cycle) - not to any max's 3 x 5 maybe bench pull 5 x 10 curls I ll also be doing some conditioning, complex's x 1 a week and a couple of easier sessions, maybe row/cycle. In these sessions I might do some bo***cks prehab stuff like band pull aparts etc. I think these tweaks are going to be an improvement on what Ive been doing already. I ll most likely rotate the assistance every 1-2 cycles, potentially bring in some this like power cleans, rack pulls, front squats. With the box squats im going to judge the weights mainly on bar speed, I doubt I ll go much over 120kg, most likey start with 3's at 90-110 I think. These have helped my dead a lot in the past, plus I like them. Thinking over, let the lifting begin as of monday next week! (reloading knee until then). | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 12-01-2010 @ 18:23 | ||
| back foot up plate to the chest mate. I generaly so some oly stuff after I squat but Im thinking it could be a little added pressure on my dodgy knee at the moment if I do. | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 12-01-2010 @ 13:31 | ||
| Squat to a box at depth 60kg x 3 60kg x 3 90kg x 1 90kg x 1 100kg x 1 120kg 10 x 1 rack pull from the knee 60kg x 3 100kg x 3 140kg x 3 180kg x 3 200kg x 3 (double overhand w/straps as the bar is a bent one) split squat bw x 10 bw + 15kg plate x 10 Hanging leg raise bw x 10, 10, 10, 10 I used my oly shoes and normal stance for the box squats, relaxed my hip flexors on the box and came up. I liked them quite a bit actually, 120's were all fairly fast but not easy at all. Harder than free squatting. I kept my oly shoes on for the rack pulls as i forgot my slippers, all felt fine, had more but decided against as my knee still isnt 100%. | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 10-01-2010 @ 17:54 | ||
| foam roll, hockey ball mobility Complex's deadlift, row, clean, front squat, push press, back squat - 6 reps each bar - 1 round 40kg - 4 rounds Plank with feet raised 1 min x 3 Glute bridge 4 x 10 | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 09-01-2010 @ 18:37 | ||
| Floor press bar x 5 60kg x 5 80kg x 1 100kg x 1 120kg x 1 140kg x 1 - ass came up 130kg x 1 100kg x 5 100kg x 5 100kg x 5 MP 50kg x 3 60kg x 1 70kg x 3 60kg x 9 equal rep PR DB rolling extension 12.5kg x 10, 8, 7 Bench pull in rack 60kg x 10 80kg x 10 80kg x 10 60kg x 10 60kg x 10 rev fly 7.5kg 3 x 10 Last week of floor pressing. Been toying around with the idea of changing my split some more...beginning to come to the conclusion it might be a bit pointless. Insted Im thinking I just need to be more intellegent with 5/3/1. For me this might mean: 1).not benching over a 5 as because i pause all reps it just doesnt work for me 2).working up on squats more often not a lot of point in binning something thats working i guess... | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 08-01-2010 @ 12:13 | ||
| tried to do mates emi dissy testing at chi uni, no f**ker turned up to supervise so back to the now OPEN taro... hockey ball hit flexor, it band, groin mobility stretch hip flexors activation squat bar x 1, 000, 000 60kg x 3 60kg x 3 60kg x 3 80kg x 3 80kg x 3 80kg x 3 100kg x 3 100kg x 3 100kg x 3 deadlift 70kg x 3 120kg x 3 150kg x 1 170kg x 5 hanging leg raise x 8, 8, 8 band side bend 3 x 10 called it there. home and iced knees. first pain free squats ive done in literally years, all felt fine and light. Deadlifts were fine too, should be back up to PR levels in a month or so i hope. | |||
| » little bit of training from big sam and lil lee (Go to post) | 07-01-2010 @ 23:57 | ||
| nice work | |||
| » The Road to 2014 (Go to post) | 07-01-2010 @ 00:14 | ||
| f**king tidy work mate, long session! | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 07-01-2010 @ 00:12 | ||
shaunclegg said:nice lifting mate fair play! cheers pal, i cant f**king wait to actually get back in the gym and squat/pull/do anything after being injured!! | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 07-01-2010 @ 00:12 | ||
b_rex said:Hi mate, after watching your videos I think it was you who gave me a cookie at BUCS.  haha yeah it was mate, always happy to spread the maryland love | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 06-01-2010 @ 12:55 | ||
| c**ting gym shut again after c**ting snow is now a metre c**ting deep, id imagine i ll be spending most of the afternoon shovelling the c**ting stuff. f**king c**ts. | |||
| » Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post) | 05-01-2010 @ 22:57 | ||
| was meant to squat and pull today, but snow meant that the gym shut at 6ish. Hopefully they ll be open tomorrow. 35 mins bike | |||