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» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)31-10-2009 @ 12:21 
Deload bench

bench

60kg x 10
70kg x 10
80kg x 10

Chins

bw x 10
bw x 10
bw x 10

Diesel crew shoulder circuit

Cable row

'6' 3 x 10

Band push down x million

Curls x a few
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)30-10-2009 @ 21:03 
Deload dead

70kg x 3
70kg x 3
110kg x 3
150kg x 3
150kg x 3
150kg x 3

Dimmel deadlift

70kg x 15
70kg x 15

Sit ups

3 x 10

Good pulls, had the bar a half inch further away from my shins and it felt good.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)26-10-2009 @ 15:20 
Deload squat

bar x 6
60kg x 5
100kg x 3
120kg x 2
140kg x 2

Power clean

60kg x 5
60kg x 5
80kg x 1
80kg x 1

Hang snatch

40kg x 3
40kg x 3
40kg x 3

Various abs.

Trained with Iain again, pleasure as always.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)25-10-2009 @ 17:18 
Bench accessory:

bench

60kg x 10
80kg x 10
80kg x 10
80kg x 10

MP ss chin up

40kg x 10, bw x 10
40kg x 10, bw x 10
40kg x 10, bw x 10
40kg x 10, bw x 10

DB row

40kg x 10
40kg x 10

Lat raise

7.5's 2 x 10

DB curl 2 x 8

Didnt feel very dynamic today so did some RE stuff.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)24-10-2009 @ 13:27 
Yesterday:

Bench

bar x 10
60kg x 5
80kg x 5
100kg x 5
110kg x 3
125kg x 3- PR

Floor press

60kg x 5
80kg x 5
100kg x 5

Band pull aparts 3 x 15

Facepull 5 x 20

Curls 2 x 10

Didnt feel great, everything aching but a PR is a PR.

Today, with Iain

Deadlift

70kg x 3
110kg x 3
150kg x 1
190kg x 5
205kg x 3
220kg x 1
150kg x 3
150kg x 3
150kg x 3

GM

60kg x 10, shoulder aching, binned it

Pull through 2 x 15

Sit ups 4 x 10

Average session, did what I needed too so happy enough. Good to train with Iain who smashed in a 250 x 2 squat.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)20-10-2009 @ 19:51 
Squat

60kg x 5
90kg x 3
100kg x 3
120kg x 1
135kg x 5
140kg x 3
150kg x 4

PC

60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Various abs

150kg x 4 was hard but the first one was pleasingly fast. Potentially couldve ground out another one but it wouldve been touch and go.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)18-10-2009 @ 22:26 
DE bench

70kg 6 x 3

started slowing down a little bit, so I stopped

Chin

bw x 5
bw + 10kg 3 x 5

Cable row

'5' 5 x 10

Special focus on scap retraction.

Good enough session in a bit of a hurry.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)17-10-2009 @ 18:15 
Bench tuesday

bar x loads
60kg x 5
90kg x 3
100kg x 3
117.5kg x 3

Press ups x 35

Done. Felt weak, arm hurting, had to use **** other bench press with bent bar. All toys thrown out of pram and went home.

Weds- game of rugby.

Today-

KB swing

20kg 3 x 10

Deadlift

70kg x 3
110kg x 3
150kg x 1
160kg x 3
180kg x 3
205kg x 4
130kg 5 x 1

Top set was nice enough, didnt wanna push too much today after rugby, still aching a bit.

GM

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

KB swing

20kg x 10
20kg x 10
20kg x 10

Various abs.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)13-10-2009 @ 13:41 
Feeling good mate, I think im good for 155 x 5-6 next week hopefully. If I nail that then hopefully 180 could be there come november.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)12-10-2009 @ 20:55 
Cheers mate, I ll probably open around there or a little lighter at the comp. Maybe a 220.

Squat

60kg x 3
100kg x 3
110kg x 3
127.5kg x 3
145kg x 6

Power clean

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

Power snatch

40kg 4 x 3

Various abs.

Happy with the squatting, took my stance in a little as my hip has been playing up and these felt very solid. Had more than 6, probably 10 if I pushed it but my knee and hip are not 100% so no point in goig crazy. Shoot for some good numbers next week, I think i ll be finishing up with 150-155 so shoot for a 5+ there.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)09-10-2009 @ 22:48 
Deadlifts

70kg x 3
110kg x 3
150kg x 5
172.5kg x 5
195kg x 5
150kg x 3
140kg x 3

Called it at 5, had more but didnt feel like pushing today

GM

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

Dimmel deadlift

60kg x 15
60kg x 15
60kg x 15

Various abs
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)07-10-2009 @ 16:56 
Cheers mate, yeah that came up fine. Hopefully smash some decent weights at this comp!
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)07-10-2009 @ 16:35 
Squat

60kg x 3
100kg x 3
105kg x 5
120kg x 5
135kg x 5

All very easy, hip pulling after no stretching for a week and both knees totally ****ed after playing rugby on saturday. Lesson learned there! Getting more comfy with the new bar position, 135 couldve easily gone for 10-15.

Power clean

60kg x 3
80kg x 3
80kg x 3
80kg x 3
90kg x 1
90kg x 1

all easy enough

various abs

job done.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)06-10-2009 @ 18:14 
Back in the ****ing gammmmeeee ladiiiies!!!

Bench, all paused, as ever

bar x 10
60kg x 5
85kg x 5
100kg x 5
110kg x 8
*med grip*
100kg x 3
100kg x 3
100kg x 3

Floor press

60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5

Single arm cable face pull 3 x 10

DB rows with scape retraction focus 4 x 10-12

Mini band pull apart 3 x 10

Cable row with scap retraction focus 3 x 10

Good first session back, benching all felt tight and quick, floor presses were all good.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)24-09-2009 @ 23:18 
just got tinternet at home, finally...

Trainings been good, squatted low bar and got an easy 150 x 3, didnt want to push it first time with the new position. Also benched 120 x 6, paused, for a PR.

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