Built like a badgers ass

deadlybuzzman

today
B day
I took an actifed when I got up and think this took the wind out of my sail in the gym-felt a bit weak and not up for it, time to suck it up and grow a pair :cool:

Barbell Curl
35x17 2rp
1st failure came earlier than normal came good though

Squat
150x4
Was wary of pushing it when felt crap-so then I went and got a realitively easy 4, shame on me for not getting at least 1 more rep

Squat
85x20

Hamstring curl
50x31 2rp made it as hard as possible

cable reverse curl(thats what Im calling them anyway-done 1 handed)
2x30 2rp

deadlybuzzman

A Day

Dumbell Bench
30x15 2rp

V Grip Pulldown
150x14 2rp

Hammer Overhead Press facing in
60x17 2rp
I wanted a 3rd shoulder exercise instead of the 2 I normally do and warmed up on the smith machine-it felt rubbish so tried this and felt great

Cable Tricep extention
4x23 2rp
Again only did this as a change, the gym owner suggested this movement, I wasnt sold on it but hes a tank so his 120kg beats my skeptisim every time!

Wide Grip Pulldown
62x17 no rest

stretches

Standing Cable crunch

good session-possibly as it wasnt 7am and I was awake!

Weight-90kg at last, happy with that and unlike last time I was 90kg its minus the belly......kind of!

deadlybuzzman

B Day
Incline Dumbell Curl
12x17 2rp

Squat
150x5
Felt nice and solid-kept form pretty sound

Squat
90x20
realised its been a while since I upped the weight on these so it was time-nothings going to grow doing the same old same old!

RDL
60x12 straight set
just feeling my way back into them

deadlybuzzman

A Day (Monday)

Hammer Strength Bench
80x18 2rp

V Grip Pulldown
150x15 2rp

Dumbell Overhead Press
18x16 2rp

T Bar Row
30x20 1rp-finally doing them properly instead of doing some balls of a full body movement-moral of the story-start too light

Dip
20x16 2rp

deadlybuzzman

B Day (yesterday)

Dumbell Curl
15x18 2rp

Squat
150x6 PR!

Squat
90x20

RDL
50x15 straight set

Reverse Cable Curl
3x28 2rp

Weight 90.8kg

deadlybuzzman

A Day
Went in a day early as had a few hours off and an 11am start is always preferable to having to get up at dawn as per a normal friday.

Was supposed to Bench but it was taken so switched to..
Dumbell Bench
30x18 1rp
Did 3 reps more than last time and easily couldve done more. No idea why it was so easy.

Neutral Grip Pull Ups
16 2rp
1 more than last time so going to failure wasnt the car crash I half expected it to be.

Hammer Overhead press
65x15 2rp

Power Pushdowns
9x24 1rp
Seen these on a powerlifters log on t nation tried to find a video of it but no luck. Basically imagine doing the same motion as a close grip bench to the neck or face, you get your head to one side of the cable and lean down over the bar/rope.
If it works as well as hurts its a winner!

Stretches

Standing cable crunches x 20 2 sets
leg raises

deadlybuzzman

B Day
After having a good session last thurs I decided to take a mini break and do nothing untill today as I tend to need a deload soon after a particularly good day in the gym and I think Ive dodged the need to do a proper deload.

Barbell Curl
40x16 2rp

Squat
150x7 PR!
Happy with that!

Squat
95x16
Decided to cut it short as I dont want to take away from next times heavy set of squats

RDL
60x15 straight set

Reverse Dumbell Curl
9x23 2rp
felt weird but thought Id give them a go after seeing them on intensemuscle, might stick at them for another while

Hamstring and psoas stretch

deadlybuzzman

A Day

Flat Bench
70x17 2rp
Dropped the weight a bit to get the reps back up, ill be keeping the reps in or about the 15-17 mark

V Grip Pulldown
150x18 2rp

Facing in Overhead Hammer press
62x17 2rp

Power Pushdown
11x22 2rp
Im liking these!

Wide Grip Pulldown
75x20 1rp

deadlybuzzman

yesterday

B Day
Incline Curl
15x16 2rp
the set felt normal enough but every since arms felt wrecked and twitchy ever since-can still feel them now

Squat
155 x 5 PR!..again
for a 3% increase in weight Im surprised how much heavier it felt than my last day squating, deliberately kept a rep in the tank as Im squating again fri but to be honest I thought I still wouldve hit 6 reps with 1 to spare

Squat
95x16
Again held back as Ive 1 eye on fri and dont want to impeed the top set

Reverse cable Curl
4x24 2rp meh!

deadlybuzzman

A Day
Hammer bench
85x18 1rp

Dumbell Row
27x20 1rp

Dumbell Overhead Press
18x17 2rp

Tbar Row-Wide Grip
35x23 2rp

Dip
20x17 2rp

deadlybuzzman

B Day
a less than stellar session, probably a combination of 2 nights going to bed too late and possibly getting near to needing a proper deload or 'cruise' as Dante Trudel calls it.
Back was also very tight from the cold when I got up and just got tighter as the morning went on.

Dumbell Curl-seated
15x19 2 rp

Squat
155x5
Back was failing-I GMed the 5th rep so left it at that-was aiming for 6 minimum

Squat
95x16
even this felt heavy after 5 reps, Ill start a cycle of growapairabol next week and see what happens.
In the meantime, more sleep!

DamienH

You've been squatting like a fiend for the past few days, it'll beat you up.

deadlybuzzman

DamienH wrote: »

You've been squatting like a fiend for the past few days, it'll beat you up.

cheers-n its feeling fiendish too. Ill feel it out on my warm ups next week and then either drop the weight slightly or carry on. Even during the warm ups I was starting to get tired yesterday

deadlybuzzman

Im back and Im baad! I was in need of a deload so took a week off instead of a proper deload, cant be bothered with getting up at silly o'clock to go lifting warm up weights as a top set.
Started back with the squat session when it shouldve been the A session, I could retrospectively reason that I did it so Id have 2 squat sessions in the 1st week to get back in the squat groove on monday and be hitting PR territory on friday......truth is I only switched it around because I felt like it!

Barbell Curl
40x16 2rp probably shouldve started at a lower weight and shot for 20 reps just for a change of stimulus-maybe after my next deload

Squat
145x6
Just feeling my way back into it-kept it as explosive as possible.
My gym has an A frame shaped squat rack, even though the bar is an elbow to finger tip from the front of the rack, I still smacked my head on it getting under the bar.......I wish my squat was bigger and my head smaller!

Squat
90x18
legs are feeling it now-probably shouldve done some RDLs after but hadnt planned that beforehand so had no time

deadlybuzzman

(yesterday) A Day

Dumbell Bench
27 1/2 x 16 2rp
I dropped the weight a bit to up the reps up didnt get as many as I planned-18s the target next time!

Dumbell Row
30x24 2rp
thought these werent doing anything then 5 mins after the set I got cramp on both sides of my back so I stand corrected!

Overhead Hammer Press
60x16 2rp

JPR
20x17 2rp
Ive gotten weak at these-Im feeling them today though

deadlybuzzman

B Day
It was warm, stuffy and no breeze in the gym this morning, was like training with 6 hoodies on-at the end of the session I noticed the radiators were on!

Incline Dumbell Curl
16x16 2rp

Squat
150x6
even putting the plates on in the warm up sets was hard going

Squat
95x17
just went to my happy place and ploughed through it

deadlybuzzman

A day

Flat Bench
72x18 2rp
After years of reading about trying to pull the bar apart when benching but never really getting it, it just just came to me to try it again today and finally I got it. Didnt really up my bench by much in terms of amount of reps but definitely made them more explosive.

V Grip
150x14 2rp
reps down from last time but no wonder after using my new found benching tekkers!

Facing in Overhead Hammer Press
65x19 2rp
Happy with the way these keep progressing

Power Pushdowns
12x23 2rp
1 day 1 of my hands will slip from the bar and Ill take the head or face off myself but until then ill keep banging them out

Wide Grip Pulldown
87 1/2x20 2rp

deadlybuzzman

B Day

Dumbell Curl
15x22 2rp
That was basically my days cardio!

Squats
155 x 6
After rep 1 the other 2 lads in the gym stopped what they were at and just stared which was seriously off putting when youre not used to it.

Squat
90x19

Romainians
80x12
Started to really feel it in the top of the quads towards the end, possibly I was bending my knees too much?

Standing cable crunches

Leg Raises

deadlybuzzman

A Day

Incline Hammer Bench
80x18 2rp

Dumbell Row
30x24 2rp

Dumbell OH Press
18x15 2rp
Surprised how low my reps were-felt it alot in the rear delts

Wide Grip T Bar Row
40x22 2rp
getting the hang of these

deadlybuzzman

B Day
Barbell Curl
40x18 2rp

Squat
155x3
warm ups felt heavy and felt my flexor. I GM'd the last rep so cut it short before something went pop so I went and did.....

GM
60x12
been a long time since I did these, felt great and once Im back to 90 or 100 I wont be coming up ass 1st on squats

Reverse Lunges
15x13
I did reverse as opposed to forward as forward lunges can be prone to leaning forward on the way up. These wrecked me, I think my whole posterior chains feeble not just my back.

The DC plan recommends once you stall consistantly on a lift then its time to rotate it out so I be leaving out squats for a few weeks.

deadlybuzzman

A Day
Dumbell Bench
27 1/2x18 2rp

Pull Up
15 (bodyweight) 2rp

Wide Grip Military Press
30x17 2rp
The lack of weight is a major kick in the hole for next time

reverse fly
30x25 2rp

JPR off a step
20x18 2rp

Starting to lower and raise my carbs depending on if Im lifting that day of not, nothing fancy just a matter of more oats in my shakes(e.g. 1st in the morning is literally a full shaker along with 3 scoops of whey) or almost none and possibly a breakie with no refined carbs

deadlybuzzman

last fri
B Day

Incline Dumbell Curl
16x17 2rp

Hack Squat
130x10

balls of a session, slept in and took longer than I expected to warm up-ill just count it as a deload session and leave it at that

deadlybuzzman

A Day
Flat Bench
75x12 2rp
failed much sooner than I expected, it caught me off guard, wont happen next time

V Grip Pulldown
150x15 2rp

Face in OH Hammer press
67x18 2rp

sessions will be shorter than normal for the next while as starting work earlier so itll be real back to basics stuff for the next while

deadlybuzzman

B day

Dumbell Curl
17 1/2x15 2rp

Smith Squat......yeah I know!
90x10
My squats plateaued so came to the conclusion Ive to rotate it out for a while, 1st chance I get ill rotate it back in. When I look at the log book now I keep thinking wheres the stimulus for adaptation? and squatting give or take the same weight for about the same reps repeatedly has none.
Ive never liked the smith machine, but it will have to do as Ive not many choices for compound leg stuff. This felt surprisingly heavy

Smith Squat
50x20

Romanians
60x12

In a proper DC training set up you only squat every 3rd leg day when its one of your 3 compound lifts for legs-I was slow to not squat every leg day as I progressed so much now its more like the genuine DC set up

deadlybuzzman

A day

Incline Hammer Bench
85x14 2rp

Dumbell Row
35x15 2rp

Behind The Neck Smith Press
20x9 2rp
I was appalled at thelack of reps but then I remembered the empty bar still weighed a good bit.......then I remembered its 15-20kg and I was appalled again!
Still not to worry, felt effective

T Bar Row
45x19 2rp

Dips
20x14 2rp
was a bit fried at this stage so came up a bit short

deadlybuzzman

B Day
Barbell curl
45x12 2rp

Front Smith Squat
30x10 1 rp
absolutely hated this, felt awkward after the 1st 5 reps. I picked it as I need 3 compound leg exercises, I didnt want to have to concentrate on keeping the bar in position at the bottom of the front squat. Instead, the top of the hooks kept clipping the catches on the way up.
Might just do regular front squats with straps on the bar net time.

Romanians
70x15

Dumbell step up
17x6 17x16
just finding my feet with it but it feels brilliant. Surprisingly hard but straightforeward, got the idea off a britains strongest man competitor log, if its good enough for him.....

Mixed bag of a day, the step up thing is a real find, the smith squat was a balls, need a new compound leg lift

deadlybuzzman

last friday
A Day

Incline Dumbell bench
30x14 2rp

Pullup
BW 16 2rp

Wide Grip Military Press
32x18 2rp
Used the widest grip possible in a rack and by the end my neck and traps were hurting so much I thought I pulled something (hadnt though) v effective

Reverse machine Fly
35x17 2rp

JPR
20x21 2rp
nice increase in reps here-Ive doubled my creatine intake so maybe that helped

Anyone wondering what Im at changing lifts so often this explains it far more succinct way than most sources Ive seen
http://www.wannabebig.com/training/dc-training-declassified-the-definitive-guide/

deadlybuzzman

B Day

Incline Dumbell Curl
16 1/4x17 2rp

Hack Squat
170x6
at last, for the 1st time in a few sessions Im doing something properly heavy for legs

GM
70x15 straight set

lunge
15x15 straight set

My plan in general for legs is to do a heavy lift, do something for my back and then a widowmaker/highish rep single leg movement

deadlybuzzman

A day

Flat bench
75x13 2rp
Very unimpressed with this, maybe its because Im comparing it to my old 1RM
but either way progress is much slower than Id like

V Grip Pulldown
150x16 2rp

Facing in Overhead Hammer Press
70x17 2rp
These were great, gym owner helped me do a couple of negatives after rep 17 and I lost most of the feeling in my shoulders for a min

Widegrip Pulldown
87 1/2 x 24 2rp

Power Pushdown
13x21 2rp

deadlybuzzman

B Day

Dumbell Curl
17 1/2x17 2rp

Smith Squat
100x6 straight set
I hate this thing

Romanians
75x14 straight set

Smith Squat
55x18

Its a funny spot my gym, on wed the guy working there stayed way over time waiting for his replacement to come in and then turned to a regular and said "You're in charge" and then left.
This morning in the changing rooms I found a beer bottle top