Yeeeeeahhhhhh Buddy! - Dave's Log

Training Training Logs
121

Bench

60kg x 5
80kg x 3
95kg x 5
105kg x 3
115kg x 7
90kg x 10
70kg x 10

HS chest press

30kg / side x 10, 10

Chin ups

bw x 5
bw + 12.5 x 5
bw + 12.5 x 5
bw + 12.5 x 5

Bent over row

60kg x 12
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Db curl

12.5kg’s x 8
12.5kg’s x 8

Quick session, in and out in 45 mins. Doesnt really feel like im doing a lot on this programme at the moment and theres a deload next week. I could skip it out, but I think I ll do it. I still make it to the gym but try and stick with some BW stuff and some rehab type things, single leg, shoulder health etc.

122

Deadlift-

70kg x 3
70kg x 3
110kg x 3
150kg x 5
170kg x 3
190kg x 6 - probably a PR
110kg x 10
110kg x 10
110kg x 10

Seated cable row

‘12’ x 10
‘15’ x 10
‘17’ x 8
Drop set 20-16-14-12-8

Chins

bw x 5
bw x 5
bw x 5

190 x 6 puts a 1rm at exactly 500lb, so 2.5kg shy of my PR. I think as I get more used to pulling for reps this is going to shoot up. I took my stance out half an inch today, on the basis that with my feet as close as I usually have them its a little hard to get my hips through. I could still get into a good start position so I think a very slightly wider stance is the way to go. Deload next week.

123

Deload week session

Chin up

bw x 10 - overhand
bw x 10
bw x 10- semi pronated for the rest
bw x 10
bw x 10

Dips

bw x 10
bw x 10
bw x 10

Facepull

20kg x 10
25kg x 10
20kg x 10
20kg x 10
20kg x 10

DB curl

12.5kg’s x 10
12.5kg’s x 10

Press up

bw x 10
bw x 10
bw x 10
bw x 10

Nothing hard, just doing something for the sake of it really. Im not sure when I ll start again, either at the weekend or on monday. We ll see how I feel. Upping the predicted maxes to 135 for the squat (biggest underestimation), 125 for the bench (15kg+short or true 1rm), 207.5 for the deadlift (20kg off) and 72.5 for the MP.

124

Deload session 2

squat

60kg x 10
80kg x 10
100kg x 10

GM

60kg x 10
60kg x 10

HS low row, weight /side

20kg x 12
30kg x 12
30kg x 12
30kg x 12

HS incline press, weight /side

30kg x 10
30kg x 10
30kg x 10
30kg x 10

DB curl

12.5kg’s x 10
12.5kg’s x 10
12.5kg’s x 10

Facepull

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

125

Squat

60kg x 5
90kg x 5
105kg x 5
120kg x 10

Good Morning

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

Could have probably made 15 on the squats but taking long pauses isnt really what this is about. Form felt really good today. Also GM’s make my knees feel great afterwards.

126

Military Press

45kg x 5
50kg x 5
60kg x 9

Chin

bw x 15
bw x 15
bw x 10
bw x 10

Single arm standing DB press

22.5kg’s x 10
22.5kg’s x 10
20kg’s x 10

Bent over row

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

127

Deadlift

60kg x 3
100kg x 5
135kg x 5
155kg x 5
175kg x 8

RDL

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

Hanging leg raise

bw x 5
bw x 5
bw x 5

Chin up

bw x 5
bw x 5
bw x 5

Average session, couldve probably sneaked another rep on the deads but figured there was no point in pushing it today as I wasnt feeling great. Played rugby on wednesday night and not slept/eaten great since so I ll take the 8. Took the RDL’s with a shoulder width stance and tried to really push my hips back to focus on my hamstrings.

128

Bench

bar x loads
60kg x 5
80kg x 5
95kg x 5
105kg x 10 - equal PR
65kg x 10
65kg x 10
65kg x 10

DB row

60kg x 10
60kg x 10

HS chest press, weight/side

20kg x 10
30kg x 10
35kg x 10

Bent over row

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

Mightve had 11 on the bench, pausing that many reps gasses me out quickly though.

129

Squat

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

GM

60kg x 10
65kg x 10
65kg x 10
65kg x 10

Ab pulldown

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

Hamstring curl

42kg x 12
42kg x 12
42kg x 12

125 x 10 works out to a 1rm of 166kg, 6kg PR.

130

[quote]Dave284 wrote:
Vid of set 2 of the squats:

Dave - Back Squat - 3x130kg - YouTube [/quote]

Now those are squats my man, keep it up!

131

Cheers mate, that was just some light stuff from ages ago. I should hit 130 x 8-10 next week hopefully!

132

MP

40kg x 5
50kg x 3
55kg x 3
62.5kg x 7

Chins

bw x 20
bw x 10
bw x 10
bw x 10

MP from a dead stop off pins, pins set at hairline

50kg x 10
50kg x 10
50kg x 10

HS iso low row, weights /side

20kg x 10
25kg x 10
30kg x 10
35kg x 10
40kg x 10

DB side bend

25kg x 10
25kg x 10
25kg x 10

Facepull

‘3’ x 10
‘3’ x 10
‘3’ x 10

Took the MP grip a little wider today, in fact I used my bench grip, and it felt good.

133

Stomach bug finally gone after non stop ****ting my guts out for a week- one of the worst experiences of my life.

KB in the garden

single arm squat

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

OH press ss row

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

Lat pull down w band ss press up

x 20, 20
x 20, 20

Side bend

20kg x 12, 12
20kg x 12, 12

Im going to treat this week as a deload then restart 531 next weekend.

134

RE load session 1

squat

60kg x 5
80kg x 3
100kg x 5
110kg x 5

GM

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

Bulgarian split squat

bw x 10
10kg’s x 10

Cable abs.

135

Hi dave, Where abouts are you in england?

Still playing rugby for a club?

keep Hitting it hard

Ad

136

At uni in Exeter, home is Hampshire though. Im currently undecided about pursuing an MPhil next year, if I do I ll continue to play for uni, if not I ll be in need of a club!

Whereabouts are you?

137

Im studying at Manchester met. Have another two seasons at least there. How long have you been playing?

MPhil would be awesome, what are you studying now?

138

Ive been playing rugby league for coming up to 3 years now, id played union previously though. Im currently doing an MA in History which finishes in september. What are you studying?

Reload 2

Bench

bar x 10
60kg x 5
80kg x 3
100kg x 8
100kg x 6
60kg x 10
60kg x 10

Single arm DB row

45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10

DB press

30kg x 10
45kg x 6
30kg x 10

Overhand chin up

bw x 10
bw x 8
bw x 6

Cable abs

stack x 12
stack x 12
stack x 12

DB curl

16kg’s x 8
12kg’s x 6

139

Hour long karate class tonight, hadnt done karate in a long while but good to be back into it. I should be able to grade for my 3rd black belt in a year or so from now.

140

KB in the gf’s garden

snatch

20kg x 10
20kg x 10

2 hand swing

20kg x 20
20kg x 20

Shoulder press, row, shrug

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

KB woodchip, side bend

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

(5 chops each way then 10 bends each side).

Back to 5/3/1 squatting saturday.