Built like a badgers ass

deadlybuzzman

Figured Id start a log- always found making yourself publicly accountable is a good way to help keep focused on targets. Proclaim something publicly and then make sure as hell you follow it up or you look like a tit!
Im gonna get hyooge!!!.... well, bigger anyway.

Height: 5' 9 or 10
Build: average
Weight: 85.6kg 13 stone 5

Ive done Wendler 5/3/1 for at least 2 years, it definitely help get me stronger and had some size gain too.
Best lifts
Bench 105x1
squat 140x1
deadlift 170x1 and 167x 7(i think, maybe 8 but definitely 7, it was a while back)
Military 57x7 aprox (used to vary alot and found very hard to consistently progress)

So now Ive decided to change it up and Im trying DC training-want to get more show for the go!

deadlybuzzman

last mon
A workout

dumbell press
22 1/2kg x 17- 2 rest pause

machine Overhead press
50kgx17 -1 rest pause

neutral grip pull up
8 4 4 not going to failure on these as Ive always progressed much better keeping 1 in the tank when Im done

OH to stonach cable row
setting6x17 no rest pause

deadlift off steps
135x9 135x12

jpr
20x17 1 rp

Ive read many times start too light and Im doing that here hence 1 rest pause on some sets, 17 reps is my max regardless

deadlybuzzman

Wed just gone
B workout

Squat
137x7
This I find mad as only 1 month ago my 1 rm was 140. Im squating twice a week every second week now so thats what Im putting it down to

hack squat
80x20
was doing regular squats for the 20 rep set untill this week as I think form goes to crap on the last few reps and my back was letting me know!

sitting dbell curl
20x12 -2 rest pause

leg curl
75x25 2 rest pause
dont get why theyve to be done when Im deadlifting every other workout. Mine is not to question at this stage just follow the thing and see what happens

deadlybuzzman

took a week off-wouldve deloaded but did alot of manual work so I let that be my deload

today
A workout
dumbell bench 25x17 2 rest pauses

machine overhead press 55x16 2rp

neutral grip pull up 8 5 5

dumbell row 25x20 no rp not really feeling it

deadlift off steps 140x9 140x12 flew up 1st time its not felt awkward

jpr off step 25x17 2rp

GASMANN

deadlybuzzman wrote: »

took a week off-wouldve deloaded but did alot of manual work so I let that be my deload

today
A workout
dumbell bench 25x17 2 rest pauses

machine overhead press 55x16 2rp

neutral grip pull up 8 5 5

dumbell row 25x20 no rp not really feeling it

deadlift off steps 140x9 140x12 flew up 1st time its not felt awkward

jpr off step 25x17 2rp

were they singles or sets

deadlybuzzman

GASMANN wrote: »

were they singles or sets

it was a set of 9 and a set of 12-Ive done more straight off the ground but Im only getting used to pulling off a height

deadlybuzzman

B workout-shouldve happened on fri instead of today but wasnt to be

Squat 137x6
between the fact its been a week since I squated and Im squatting again fri I figured Id leave it at 6 reps

Hack Squat
85x20 not quite locking my knees out at the top to keep the tension on

seated dumbell curl 18x16 2rp
dropped down from 20kg last week as there were no 20s handy and time was getting tight plus I find with reps nearer 17 the faster I can progress

no leg curls
had to go, plus Im not sold on how much benefit they are when Im working hams 2 days later

deadlybuzzman

Dumbell bench 27 1/2 x17 2rp

Machine Overhead Press 60x15 2rp
Normally I dont like machines but I fuppin love this one!

Neutral Grip Pull Up
8 6 6 all from a dead hang

T Bar wide grip row
25x15 no rp.
felt strange-its a new bit of kit in the gym and was out of breath as much as anything by rep 15

Deadlift off steps 145x10 145 x 12
1st set felt easy 2nd not so much-definitely starting to feel much more comfortable doing them. Going to start to widen the gap between my squat weight and this lift

Jpr 27 1/2 x 17 2rp
Was wrecked after failing after rep 10 yet was still able to get another 7 in total. Shows how fast triceps can recover

Instead of going before work I went after and it took 2 hours instead of 1, purely due to me nattering rather than being the only person in there or being too grumpy to do anything more than grunt

On 3-2-12 I was 85.6kg today Im 86.3kg. Thats not a 1st thing in the morning weight but its comparable to the last time-similar time and food intake

deadlybuzzman

B
Squat
137 1/2x7

Hack Squat
90x20 felt strangely easy-maybe I couldve gone 1 or 2 better in the regular squats

Seated Dumbell curls
20x17 2rp

Standing Hamstring Curl
25x20 no RP knee joint felt very strange, not sore but when its wrong its wrong

deadlybuzzman

yesterday
A workout
Dumbell Bench
30x13 2rp

Machine Overhead Press
65x14 2rp

Neutral Grip Pull up
8 7 7 all from a dead hang

Overhead to stomach cable row
65x20 still not feeling it on any back movement other than pull ups so Ill just keep trying new ones

Deadlift off steps
150x9 150x12 going to push these much more than squats as Im well under my max proper deadlift as opposed to squat where every lift now is basically a PR

JPR
30x17 these feel hard in a good way and yet still gentle on the elbows and shoulders compared to dips or skullcrushers

deadlybuzzman

B workout-
done a day early due to work stuff
Squat
140x6
PR by a mile-previous was 140x1 couldve done another rep maybe 2 but didnt want to push it as I could feel my back this morning from yesterdays session

Dumbell curl
22 1/2 x11 2rp

Hack Squat
95x20
Made sure not to lock knees at top

strange session, felt flat and not bothered and still got a PR

deadlybuzzman

time was tight so kept it down to the bare basics, the more I read on DC the more I see the lifts need to be rotated every workout, at the start I kept it to the same lifts to get a feel for what was working and what wasnt eg flat smith bench(got weaker and weaker every session)

Machine Bench
50x17 no rp

Machine Overhead Press
65x15 2 rp

Neutral Grip Pull up
8 8 8 all dead hang

JPR
32x11

deadlybuzzman

B workout
rotated a few lifts today as what should be done-did things in proper order as I had loads of time instead of doing the most important lifts 1st

EZ bar drag curl
20x18 1rp

Pinwheel Curl
18x14 2rp
surprised how much I felt it on the forearms

Squat
145x6
Another PR!!

Hack Squat
100x20
was talking to jebus around rep 14!

Lying Hamstring Curl
50x26 2rp
done extra slow on the negative

Ive started having a repeat of problems from years ago with back pump and lordosis lately so thats why Ive done all the following


Cable crunch
no idea x 20

Leg raise
10

Psoas stretch
Hamstring Stretch

deadlybuzzman

A workout
rotated more lifts today-went as explosive as possible on the concentric and slow on the negative so went lighter to make sure I got to 17 ish reps

Bench
70x16 2rp

Overhead Dumbell Press
15x16 2rp

Platform Rows
25x17 no rp just feeling it out for now-back felt mental after it

Pull ups
6 to right side and 6 to left side-quite hard but reps were low so did the following:

Hammer Pull Down
50x17 1rp

Dips
Bw x 17 1 rp
used to doing much heavier lower rep dips so really dragged out the negatives

stretches and pvc rolled-was definitely in need of it as it hurt like a motherfupper!!

Weight 88.4kg

deadlybuzzman

B workout
Barbell curl
30x17 2rp

Hammer Curl
15x17 2rp

Squat
150x 4
figured my body wouldnt notice a 5 kg jump from mon-it did-goodmorninged up the last rep

Hack Squat
105x16
Meant to be 20 but wasnt gonna happen

Romainians
60x10
did this as assistance for squat as thats what gave out 1st earlier

Lying Hamstring curl
50x24 2rp extra slow negative

time for a deload or cruise as trudel would say

deadlybuzzman

after a 5 day break back at it again
A Workout

Dumbell Bench
27 1/2x 16 2rp

Neutral Grip Pull Up
8 8 7 all from dead hang

Machine Overhead press
60x17 2rp

Closegrip Pulldown
60x17 no rest
I was aiming for the whole focusing on making the muscle contract as hard as possible so went light again-Didnt really work and was nearly out of breath by the end-gonna start just horsin the weights with reasonable as possible form from now on

Deadlift off steps
150x8 150x12

deadlybuzzman

B Workout

Dumbell Curl
20x14 2rp expected more reps-might stop rotating this lift and stick to 1 curl and focus on that for progress

EZ Bar Reverse curl
10x13
Surprisingly hard for almost no weight-its a keeper!

Squat
135x7
Warm ups felt heavy so stayed 10kg less than what I had planned to make sure I got at least 7 reps-Back is definitely my weakness on this lift

Squat
60x20
It occured to me instead of doing hack squats maybe it might be better to do regular squats to get my back up to speed.
Also it means in a week I would be doing between aprox 27 and 54 reps (7 heavy reps followed by the widowmaker set of 20 once or twice a week) which would be much better for keeping my form on the straight and narrow rather than only doing 7 reps once or twice a week and hoping that bad habits wont creep in

deadlybuzzman

A Workout from monday
Machine Bench
60x17 no rp

Overhead Dumbell press
15x17 1rp

V Grip Pulldown
87 1/2 x 17 no rp

Straight Arm Pulldown
50x17 1rp

Dips
10x17 1rp

Deadlift
155x8 155x12

deadlybuzzman

B Workout

Dumbell Curl
20x12 2rp
Done with horrible form-will drop weight and do properly next time

EZ Curl
10x17 2rp

Squat
140x7

Squat
65x20

deadlybuzzman

fri 16-3
A workout

Flat Bench
75x12 2 rp

V Grip Pulldown
100x17 2rp

Dips
15x 14 2rp

deadlybuzzman

Wed 21-3

A Workout
Back wasnt in great shape after stretching for something at work last week and feeling a sharp pain so with the gym being on bank holiday hours on monday I rested till wed and skipped a B workout to save the lower back.

Dumbell Bench
27 1/2 x 17 2rp

Neutral grip Pull up
8 7 8 dead hang

Machine Overhead press
60x17 2rp slow negative

Straight arm pulldown
50x16 1rp slow negative

Dips
15x17 1rp

stretches-psoas stretch

ab wheel 1 set

deadlybuzzman

fri 23-3

B Workout
Went in with a back that was stiff as hell and everything connected to it not much better-so whipped out the pvc pipe and rolled till the shuddering pain stopped

Dumbell Curl
16x17 2rp slow negative
Coming to the conlcusion that 1kg increases is a much more productive way to go rather that just following the standard increments

Squat
135x7
Still wary of how my back feels so this is high enough for now

Squat
70x20
felt easier that expected

Hamstring Curl
50x30 2rp slow negative

Ab stuff

leg raises

stretching

deadlybuzzman

tues 27-3

A Day

Machine bench
70x17 1rp

Dumbell Overhead Press
17x17 2rp will keep these increases small-guaranteed (almost) steady progress

V Grip Pulldown
112x17 1rp

Reverse fly machine
20x17 no rest 1st time on it felt ok

Dips
20x17 1rp
surprised how easy it was-muscle memory from 5/3/1 programme no doubt

stretches

deadlybuzzman

B Day

Barbell Curl
32x17 2rp

Squat
140x6

Squat
75x20
strangely this is getting easier every time I do them-Ive probably jinxed it now!

Ham Curl
50x36 2rp
extra slow negative generally as hard as I could make them

leg raises
3 sets of 10

psoas and hamstring stretches

deadlybuzzman

A Day

Flat Bench
75x13 2rp

V Grip Pulldown
120x17 2rp

Machine Overhead Press
65x13 2rp

Dips
25x9 2rp
was wrecked, went straight from pressing to this with almost no break

deadlybuzzman

monday
B Day

Barbell Curl
17x17 2rp

Squat
145x6
Im pretty sure it was 6, things got a bit hazy

Squat
80x20

Hamstring Curl
50x36 2rp

deadlybuzzman

Wed
A Day
After doing some reading on intensemuscle it occurred to me I tend to rest more than the perscribed 30seconds when rest pausing......until this session-I was that sore after I woke up every hour and a half last night,

Dumbell Bench
30x13 2rp

Neutral Grip Pull up
9 7 8 dead hang

Overhead Machine Press
65x13 2rp

Reverse Fly Machine
25x17 no rest

Dip
25x13 2rp

Leg Raises
Standing Crunches

Stretches

Weight 89.4kg-thats with a lower carb intake over the last couple of weeks so things going in the right direction

Came accross this information goldmine too http://www.intensemuscle.com/forumdisplay.php?f=100&order=desc

deadlybuzzman

A Day
sticking to the 30 sec intervals

Barbell Curls
35x16 2rp

Squat
150x4
matched my PR-wasnt too happy considering I was aiming for 6 but looking back to last time I did it at least form was better

Squat
85x20
This was tough-Thinking I might hold back on these in case its impeding the main set of squats

no time for hamstring curls-not bothered anyway

deadlybuzzman

yesterday (gym was on half day on monday)
A Day

Hammer Machine Bench
75x18 1 rp

V Grip Pulldown
137x17 2rp finally pulling decent weight using predominantly my back

Overhead Dumbell Press
18x15 2rp
the 30sec rest thing is tough going on this lift


T Bar Row Machine-wide grip
20x18 no rest
went uber light as Ive done it before and it turned into a total body lift so like with pulldowns starting small

JPR
20x17 2rp
surpised I only got 17 was aiming for more but the 30 sec rest again kept my reps lower than I expected....for now!!

stretches

deadlybuzzman

B Day

Dumbell Curl
18x13 2rp
less reps than I aimed for due to the 30 sec rests will probably drop the weight next time

Squat
150x4
Didnt want to push it this time as last time I was just about controling the weight-felt much better and controled this time around

Squat
85x20
kept the weight the same incase improving on this takes away from progress on the heavier set

Ham Curl
50x31 2rp

hamstring and psoas stretches

happy with it overall-next week ill be pushing for progress on my squat

deadlybuzzman

Last Fri
A Day

Flat Bench
77x11 2rp

neutral Grip Pull up
(just bodyweight) 15 2rp
Figured Id give rest pausing pull ups a go-generally the nearer Ive gone to failure on them in the past the less Ive progressed.....so going to failure 3 times in 2 minutes seems like a great idea! Ill try it for a while and see what happens

Machine overhead press
65x14 2rp

no dips- Gym was late opening so that was that

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.