Woof Woof Pow Pow

Da Za

Usual Warm Up

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 170
Added Belt
5 x 3 - 195

Block Pulls (About 2" below knees)
1 x 2 - 180
1 x 2 - 200
1 x 2 - 220

DB Goblet Squats
1 x 10 - 37.5
4 x 10 - 52.5

Plate Sit Ups
3 x 10 - 10kg plate

Farmers Shrugs
3 x 15 - 50's

My camera battery failed just on the last set FFS.

The block pulls felt good, the top portion of the pull is the hardest for me, so I've I can pull something decent from blocks that will help my deadlift!!!

The DB Goblet Squats really kicked my ass and my quads got a good pump.

I'm fairly wiped out atm.............

Da Za

The last few days have been fairly tough days and I've been fairly tired. Regardless, I had another good session.

DB Bench
2 x 12 - 30's
5 x 8 - 45's

DB Flys
2 x 12 - 12.5's
3 x 10 - 25's

DB Rows (Dead Stop)
1 x 10 - 50
3 x 10 - 60

Seated DB Cleans
1 x 10 - 10's
4 x 8 - 17.5's

Ab Pulldowns
5 x 20 - Black Band

Ab Twists
3 x 40 - 15kg plate

Lat Pulldowns
4 x 10 - Stack 8

The dead stop rows really worked my grip today, hopefully they'll pay off. I actually like the feel of them and I am actually a lot more strict with them then other row variations.

Da Za

Headed to Ironside with a mate of mine, this is how the **** went down:

Squats
2 x 8 - 60
1 x 5 - 100
1 x 5 - 120
1 x 3 - 140
Added belt
5 x 3 - 160 - all these felt good!!!!

BB RDL's (double overhand)
1 x 10 - 60
5 x 10 - 100

Weighted Bridging
3 x 1min - 20kg plate

Seated DB Curls
3 x 10 - 22.5's

Let the drinking commence, this will be the last time I drink before Nationals, so I'm gonna enjoy it!!

I'll also make my way through 1kg + of meat!!!

LEINSTER..........

Da Za

Today was a very long and tiring day. I didn't get a chance to get near enough food into myself but got to work.

Bench
2 x 10 - 60
1 x 8 - 80
1 x 5 - 100
1 x 2 - 110
1 x 2 - 120
2 x 2 - 122.5
1 x 0 - 122.5 - Misgrooved this, I would've had to JM press it to finish it so called for COH to take it.
2 x 2 - 120

CG Foam Press
5 x 5 - 110

Inverted Rows
4 x 15

DB Front Raises
1 x 10 - 12.5's
4 x 10 - 17.5's

DB Side Bends
3 x 15 - 30

Fairly happy how this session went. I got some good work in.

Da Za

Deads (Sans Belt) - Did these with Dave and we moved swiftly
2 x 5 - 100
1 x 5 - 140
5 x 3 - 185

Block Pulls
1 x 2 - 185
1 x 2 - 205 - Added Belt
1 x 2 - 225

DB Goblet Squats
1 x 10 - 32.5
5 x 10 - 52.5

Plate Situps
3 x 10 - 10kg behind head
3 x 10 - 10kg infront of head

KB Calf Raises
4 x 15 - 24

Farmers Shrugs
3 x 15 - 50's

daveyc21

Form looked really strong on the deads. Looked like a warm up weight

Da Za

Nutrition timing wasn't great today due to the powers that be so had to slam some steak and a shake bout 10mins before this session.

DB Bench
2 x 12 - 30's
3 x 10 - 45's
2 x 8 - 45's

DB Flys
2 x 12 - 12.5's
3 x 12 - 25's

DB (Dead Stop) Rows
1 x 10 - 50
4 x 10 - 60

DB Seated Cleans
1 x 10 - 12.5's
4 x 8 - 17.5's

Lat Pulldown
4 x 10 - 7

Plate Ab Twists
4 x 30 - 20kg plate

Rowing
6 x 150m with 30sec rest - first 3 under 30 secs and 2nd 3 just over 30secs ie between 30 - 31secs

Felt was wide as a house after this session.

10's with 45's are a hell of a lot tougher than 8's!!!

Did the rowing to prove I can still row under 30secs at this weight.......may add some in after every session in Raw.........Still have to speak with Coach!!!

Da Za

Squats
2 x 8 - 80
1 x 5 - 100
1 x 5 - 120
1 x 3 - 145
Added Belt
5 x 3 - 175

RDL's/SLDL (D.O/H)
1 x 10 - 60
5 X 8 - 120

Weighted Bridging
5 x 1min - 20kg plate

Seated DB Curls
4 x 10 - 22.5's

EZ Curls
3 x 10 - 35ish

The bar I was using for squatting wasn't the best. It kept rolling on my back. By the 4th set I had it figured and the last 2 sets were the most solid sets by a mile.

Da Za

Bench
2 x 10 - 60
1 x 10 - 80
1 x 5 - 100
1 x 1 - 110
1 x 1 - 120
1 x 1 - 130

1 x 3 - 120

CG Foam Press
5 x 5 - 110

Inverted Rows
5 x 15

DB Front Raises
1 x 10 - 12.5's
4 x 10 - 17.5's

DB Side Bends
3 x 15 - 30


I'm fairly pleased how this session panned out..........

Da Za

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 170
Added Belt
5 x 3 - 205 - Vid to follow

Goblet Squats
1 x 10 - 32.5
5 x 10 - 52.5

Plate Abs
3 x 10 - 10kg plate behind head
3 x 10 - 15kg plate infront

KB Calf Raises
4 x 15 - 24

DB Shrugs
3 x 15 - 52.5's

Decent session tonight..........vids to follow like I said!!

Da Za

DB Bench
2 x 10 - 30's
4 x 8 - 47.5's

DB Flys
2 x 12 - 12.5's
3 x 12 - 25's

DB (Dead Stop) Rows
1 x 10 - 50
3 x 10 - 65 - tough as hell..........

Seated DB Cleans
1 x 10 - 12.5's
4 x 10 - 17.5's

Lat Pulldown
4 x 10 - 8 stack

Band Face Pulls
3 x 15 - COH's Red Band

Plate Twists
3 x 30 - 20 plate

This was a tough session, thirsty would be an understatement...........

Got some great news when I got home............BOOM

Hanley

Da Za wrote: »

Got some great news when I got home............BOOM

Congratulations buddy. How far along are you?

Da Za

Hanley wrote: »

Congratulations buddy. How far along are you?

Cheers man, I appreciate it. Got one set left next year, 4 more. Can't wait to get them done. I know ur counting down the days.........

Hanley

Da Za wrote: »

Cheers man, I appreciate it. Got one set left next year, 4 more. Can't wait to get them done. I know ur counting down the days.........

You missed the obvious pregnancy joke I cleverly slipped in there...

Da Za

Trained with a mate of mine in Ironside...............

Squats
2 x 8 - 100
1 x 8 - 100
1 x 5 - 120
1 x 3 - 140
Added Belt
5 x 3 - 170

BB RDL's/SLDL HYBRID D O/H
1 X 10 - 60
5 X 8 - 120

Weighted Bridging
5 x 1min - 20kg plate

Seated DB Curls
3 x 10 - 22.5's

Band Pull Aparts
2 x 30 - Purple

Some squats were good some were meh............The first one of each set is always solid!!!!

Benched today......i'll update later........COH was too lazy to get out of bed to train with me.......selfish bollocks.......

COH

Da Za wrote: »

Benched today......i'll update later........COH was too lazy to get out of bed to train with me.......selfish bollocks.......

Don't take it personally, its just that your bench makes baby jesus cry, and I dont like you

Da Za

Benched on my own yesterday because COH is lazy and apparently doesn't like me...........I still like him!!

This session was rushed as f*ck as I had to catch a train!!!

Warm Up - The usual malark I always do!!!

Bench
2 x 10 - 60
1 x 10 - 80
1 x 5 - 100
1 x 3 - 110
5 x 3 - 120*

*2nd set was only a double, I was a bit off balance with my set up.

CG Foam Press
2 x 5 - 112.5
1 x 5 - 110
1 x 4 - 110 - Racked it after the 4th rep........rushed into this set
1 x 5 - 110

Inverted Rows
3 x 15

DB Front Raises
1 x 10 - 12.5's
3 x 10 - 17.5's

Had to go then but I got work done............."That's how much I want it"!!!!

Da Za

Pulled in Raw today and some other things............

Warm Up - You know the deal

Deads
2 x 5 - 100
1 x 5 - 140
1 x 3 - 170
Added Belt
5 x 3 - 200

DB Goblet Squats
1 x 10 - 30
5 x 10 - 57.5

Plate Abs
3 x 10 - 10kg behind head
3 x 10 - 20kg in front of head

Calf Raises (on Calf Machine)
4 x 15 - some weight

BB Shrugs - D O/H
1 X 10 - 60
1 X 10 - 100
3 X 10 - 140

Good session this evening, deads were super fast and felt easy.

The shrugs surprised me, while it's not a lot of weight my grip has improved considerable which is good!!!

I'll be training tomorrow and not Thursday but It'll be all good in da hood!!

Inspector Coptoor

Da Za wrote: »

Pulled in Raw today

What was his name?

Da Za wrote: »

and some other things............

that sounds filthy!

Da Za

Liam Henners257 wrote: »

What was his name?




that sounds filthy!

Iron.........don't think you've made acquaintences with him by the looks of it and durrrrrty..............sweating, panting all over the place........he even made me bleed!!!

Inspector Coptoor

Da Za wrote: »

Iron.........don't think you've made acquaintences with him by the looks of it and durrrrrty..............sweating, panting all over the place........he even made me bleed!!!

hahaha.

you bleed all the time cause you have soft girly hands.

Da Za

Liam Henners257 wrote: »

hahaha.

you bleed all the time cause you have soft girly hands.

Never said it was my hand...........it actually didn't today......better bar!!!

Da Za

There's a reason I don't normally train on a Wednesday...........I feel like a turd after benching on Monday and deads on Tuesdays...........

Anyway, got some good work in and didn't feel too bad!!

CG Floor Press (All paused like they should be)
2 x 8 - 60
4 x 8 - 100*

*3rd set was only 7, so on the 4th set I did 9

DB Fly's
2 x 12 - 15's
3 x 12 - 25's

The pain I get down the inside of my right bicep appears to be disappearing!!

DB (Dead Stop) Rows
1 x 10 - 50
4 x 10 - 60

Seated DB Cleans
1 x 12 - 12.5's
3 x 10 - 17.5's

Lat Pulldown
4 x 10 - 8 Stack

Ab Twists
4 x 30 - 20kg plate

Someone said to me that I was looking leaner........Ha, I just said it's probably the lack of hair that's giving the illusion!!!

itsallaboutheL

Explain to me the difference between a "paused" floor press and a normal one.

Then explain to me why you are doing it.

Thanks.

Da Za

itsallaboutheL wrote: »

Explain to me the difference between a "paused" floor press and a normal one.

Then explain to me why you are doing it.

Thanks.

Some people, like COH, would floor press with a touch 'n' go method. As far as I'm aware they're supposed to be done paused.

Plus it puts a lot more stress on the triceps, when paused, which is the reason I am doing them.

Bigger, Stronger triceps -> Bigger Bench

Get me?

Hanley

Da Za wrote: »

Some people, like COH, would floor press with a touch 'n' go method. As far as I'm aware they're supposed to be done paused.

You don’t HAVE to do any exercise in any particular way… The one big mistake most people make with floor presses is as soon as they feel contact with any part of the ground on their arm they reverse it, when in reality there’s probably 3-4 inches of ROM or more given up.

Plus it puts a lot more stress on the triceps, when paused, which is the reason I am doing them.

Bigger, Stronger triceps -> Bigger Bench

Get me?

Only if triceps are your limiting factor. Which despite what everyone seems to think because of Dave Tate and EliteFTS is very, very rarely the case with a raw bencher.

COH

Da Za wrote: »

Some people, like COH, don't have a gay bench.

Get me?

Absolutely.

fullback4glin

Good work Daz! Not long till the nationals, they should go well for ya

Da Za

fullback4glin wrote: »

Good work Daz! Not long till the nationals, they should go well for ya

Cheers Man, training is going well alrite!!

Da Za

Was at the Andy Bolton seminar yesterday.

I've got to say that I thoroughly enjoyed myself. Such a sound man, has boulders for shoulders and the biggest upper back I've ever seen in person.

I picked up some valuable tips for deads, squats and benching which I've started to implement.......just little things really.

Got an insight into his training methodology which was interesting.

Also picked up things that weren't said which are very important.


Thanks to Barry and Dave for bringing him over.

Gotta so though that the people who weren't there missed out big time. Do you think you already know everything and that you won't learn from one of the strongest men in history??? BS.............people here have their own idea's and thoughts and are too quick to criticise other actual experts advice, It's a massive shame tbh.........you might not agree with some things but you'll def learn.

I will do ANYTHING to become the biggest and strongest, it'll be a long road, and yesterday definitely helped me along the road and gave me an insight to an elite lifter and how to become one.

I asked one guy yesterday when I was nearly finished training why he didn't come and the first thing he said was "he doesn't like Louie Simmons", WTF........seriously man come on!!!

Training

Squats - brought stance slightly back out and felt strong
2 x 8 - 60
1 x 5 - 100
1 x 5 - 120
1 x 5 - 140
Added Belt
5 x 3 - 165

Squats felt good but twinged something in my back which made it slightly uncomfortable but guess it was a long day

RDL/SLDL Hybrid - D O/H
1 x 10 - 100
4 x 8 - 130 - back didn't feel great during these

Seated Band Leg Curls
3 x 15 - Blue Band

Weighted Bridging
5 x 40secs - 40kg

Seated DB Curls
3 x 10 - 22.5's

BB Curls
3 x 10 - 40


Both of my hamstrings cramped up bad in the cinema last night........not comfortable!!!