Built like a badgers ass

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

deadlybuzzman

A Day
Kicked ass and chewed bubblegum, reps were well up on the 1st 2 lifts on what I had expected

Incline Hammer Bench
87x19 2rp (thats 5 reps more than last time and at a heavier weight)

Dumbell Row
35x20 2rp (5reps more that last time around)

Smith behind neck press
20x10 2rp

T Bar row
50x12 2rp
The forms getting sloppy at this weight-pendlay rows are probably on the cards

well surprised by the increase in reps-wonder did doubling the creatine dose help

deadlybuzzman

B Day

Barbell Curl
45x14 2rp

Deadlift
180x3 PR!!
Going by the programme deads are done on A day for back but when I got to the gym I said phurq it and decided Id throw them in. I must tend to squat the weight up anyway as Ive always felt them afterwards in all the same spots as when I squat so considering Im in need of another heavy leg lift this will fit the bill for now.
Felt great doing them for the 1st time in months since I tweaked my back and hit a PR which was nice!
I guess I proved you can increase your deadlift by not deadlifting!

Snatch Grip Deadlift
100x15 straight set

SDL
60x15 SS
My back didnt enjoy these

Some grip stuff-plate pinches etc

nice session-mucho happy to be doing proper deads again

deadlybuzzman

A Day

Incline Dumbell Bench
30x15 2rp

Pull Ups
17 bw 2rp

Reverse fly
35x19 2rp

Face in Overhead Hammer Press
75x15 2rp

deadlybuzzman

B Day
Incline Dumbell Curl
16 1/2 x 17 2rp

Hack Squat
175x8
Shouldve thrown on more weight, couldve done a few more reps but kept it at 8.

GM
75x12

Lunges
17x10
These were bloody hard for some reason

deadlybuzzman

yesterday
A Day
Flat Bench
75x14 2rp
Yet again the bench continues to torture me-did a few forced negatives at the end which arent counted

V Grip Pulldown
150x18 2rp

Wide Grip Military press
35x14 2rp

Wide Grip Pulldown
100x20 2rp

Power Pushdown
14x20 1rp (was working in between someone elses sets)

Was wiped after this, dont know if it was heat or just from pushing it hard. Fell asleep as soon as I went home

deadlybuzzman

took last friday off as I was in serious need of a rest, arms, legs, everything felt heavy.

B day

Dumbell curl
17 1/2x14 2rp
Rubbish- 3 reps down on the last time :mad:

Squat
140x4
Had enough of the smith machine, back to doing a proper lift. Decided to stick to explosive reps only, as soon as the reps slowed the set ends.

Squat
110x4
110x4
110x3
110x2
Did this instead of widowmaker which Im not sold on and cant see it being much of an assistance lift. Again stopped each set when the rep speed slowed.

Romanians
80x15

Rope hold
21 for 20 x 3
To improve grip I came up with this, I hook the rope used for pulldowns or cable overhead tricep extentions onto the cable machine at about waist height. Take a step back holding the rope halfway up and hold for as long as possible which was about 20 secs

Good session overall even though I felt odd, was very light headed after every squat set including the heavier warm up sets.
Binning the 20 rep widowmaker I can see definitely helping my squat. Since starting DC training I now keep asking wheres the stimlus and I think this is definitely the way to go

Did some intervals on the focus pads at home after. My punches have gotten reaaally slow and harmless!

deadlybuzzman

yesterday
A Day
Incline Hammer Bench
90x13 2rp

Dumbell Row
35x23 2rp
Was planning on going heavier but then I realised theres no heavier dumbells :rolleyes:

Behind Neck Smith Press
10x15 2rp
This felt good and was a less embarrasing reps total than the last time!

T Bar Row
50x19 2rp
They felt good to start with but towards the end it really started to pull on my back so dropping it like a hot snot

Dip
20x17 2rp
Again was pulling on my back, wont drop it yet though

deadlybuzzman

B Day
Didnt have much time so did what I could squeeze in

Barbell Curls
47x12 2rp

Deads
150x5
Kept them fast, after squatting on tues didnt want to be grinding them out.

Speed Deads
100x7
100x7
Reset after each rep to help improve my speed off the floor where Im at my weakest

That was it but for a short session it was ok

deadlybuzzman

A Day
This was after a wedding on sat (mucho pints and vodka) and then I somehow only ate once yesterday.

Incline Dumbell Bench
32x10 2rp

Pull ups
bwx18 2rp

Face in Overhead Hammer Press
77x9 2rp

JPR
22x19 2rp

Blew the dust out anyway, Drink is Baaad mkay

fimblez

deadlybuzzman wrote: »

A Day
This was after a wedding on sat (mucho pints and vodka) and then I somehow only ate once yesterday.

Incline Dumbell Bench
32x10 2rp

Pull ups
bwx18 2rp

Face in Overhead Hammer Press
77x9 2rp

JPR
22x19 2rp

Blew the dust out anyway, Drink is Baaad mkay

just flickin through this log, our stats are the same pretty much:) got a long way to go on your lifts though haha

deadlybuzzman

fimblez wrote: »

just flickin through this log, our stats are the same pretty much:) got a long way to go on your lifts though haha

Well keep eating and lifting and in time youll catch up and pass me out!

fimblez

deadlybuzzman wrote: »

Well keep eating and lifting and in time youll catch up and pass me out!

no I mean you got a long way to go to catch my lifts lol

deadlybuzzman

fimblez wrote: »

no I mean you got a long way to go to catch my lifts lol

ha! Now that makes much more sense!!!

deadlybuzzman

B Day
Drag Curl
20x21 2rp
was time for a change as progress had pretty much stalled

Hack Squat
180x6
This woke me up some anyway

Dumbell step up
17 1/2 x 15
Im liking these

Cable wrist curl
7x20
....because I felt like it

deadlybuzzman

on fri felt like I was going to puke as soon as I woke so gave the gym a miss

A Day
Incline hammer Bench
95x6 2rp
next time getting a hand off to start 2nd and 3rd set

Smith Row
20x26 2rp
I had warmed up with pendlay rows and really didnt feel it so I switched to these after seeing terry holland doing them on here
http://www.youtube.com/user/terryhollands
felt really good

Smith Press behind neck
12x13 2rp

Cut it short as Ive early starts at work all week

deadlybuzzman

B Day
Dumbell Curl
17 1/2 x 20
Thought Id be having a good session when I got 6 reps more than last time out, and then....

Squat
145x2?!!
Was expecting a solid reasonably quick 4-5 reps, went a bit forward and ass 1st on the 1st rep and the 2nd was just hard.
100x4

100x4
Did these purely to get at least a few reps in

Left annoyed and confused, after this week the crappy short sessions will be over but Im thinking Ill be dropping the DC thing and changing to something where the weight cycles up and then drops back. I mightve got a squat and dead PR on this thing but constantly increasing the weight just isnt for me.
Probably will go back to 5/3/1 unless I get a better idea. Answers on a postcard to....

deadlybuzzman

Time to change things, although I got a few good things out of trying DC its time to go back to 5/3/1, I missed 5/3/1s focus on the main lift. Ive definitely learned a few things out of DC, like to not hesitate in dropping a lift if it stalls, also the increased frequency of hitting a bodypart twice in a week was something to keep in mind for the future.

Also its time to change the title to balance out the whole emo vibe

Ill probably post up a link explaining 5/3/1 at some stage too, alot of articles only half explain it

Week 1
Military Press
32x5 37x5 40x7......was going to do 42 but left it at 40 as I want to leave myself somewhere to go over the next few weeks

Smith Row
0x10 20x10 40x10

Bench
60x5 50x5 50x5......kept it light and explosive, going to try doing a few light bench sets on military day and vice versa for the extra frequency

Power Pushdown
6x10 10x10 13x10

Face Pulls
4x10 4x10 6x10

Felt great not doing a gazillion reps to failure and also doing a template thats flexible and not so set in stone as DC

deadlybuzzman

Week 1
Starting to come down with something so just did the bare minimum and got the hell out
Calculated my deadlift max based on my 180x3 a few weeks back-training max came in at 178

Deadlift
115x5
130x5
150x7...couldve got 1 or 2 more but not going to grind them out-Ive made good progress in the past keeping the last reps in the 6-9 rep range going balls out, this was when the increases from week 1-3 were mucg smaller so Ill see if I can keep that going this time

deadlybuzzman

Week 1
Bench Training max 85
55x5
62x5
72x7

Military Press
30x5
30x5
30x5
Just doing these to increase the frequency same as doing light bench on Military day

Power Pushdowns
13x8
13x8
13x8

Felt good but probably shouldve done some more bench stuff

deadlybuzzman

Week 1
Squat -training max 139
90x5
105x5
120x8

Pull up-narrowish grip
bwx5
bwx5
bwx5
bwx5

GM
60x8
60x10
60x10

Bbell Curlz
40x7
40x7
40x7

deadlybuzzman

Week 2
Wandered in on autopilot and for god knows what reason started benching
bench
60x3
67x3
.......then realised it wasnt bench day :rolleyes:

so, alternative warm up over and the clock ticking.....

Military Press
32x3
37x3
42x7
The main limitation of 5/3/1 is its impossible to increase by 5% of your training max when youre lifting shag all so alot of the 1st and 2nd sets of military press wont change from 1 week to the next so that makes the top set all the more important

Military (assistance lift)
30x10
30x10
as Im so feeble on it the more practice I get on it the better hence its an assistance lift

Bench...again!
50x5
60x5
67x5

Power Pushdown
13x10
15x10 thats the full stack of weights on the cable machine....at last!

Good session-Wanted to get a good couple of sessions in between yesterday and today as the liver is getting well and truely beated, tortured and pickled tomorrow and sunday so I can safely say no gym monday.

deadlybuzzman

Today was a great example of what too much pubtime can do to someone....

Week 2
Deadlift
122x3
137x3
158x3
Felt heavy as hell, on a normal day I wouldve expected about 5-7 reps for the last set, alas no! Quads are whats letting me down.

Narrowish grip pull up
bw x 6
bw x 6
bw x 6
bw x 6

Defecit Deads
60x8
80x8
80x8
Was going to do 100kg for the last set but my knee said dont.

I always seem to take longer and get less done on deadlift day

deadlybuzzman

Week 2
Bench
60x3
70x3
77x6
Stopped when the bar started moving slow, it always works well for me on squats and deads but starting to wonder if grinding out reps might have some merit when benching?

Military
32x5
32x5
32x5

Dumbell Bench
20x10
20x8
20x9

Rope Pushdowns
10x10
10x10
Done with the head over the attachment and cable by the ear, decent tricep alternative thats gentle on the elbows

deadlybuzzman

yesterday
week 2
Squat
100x3
110x3
125x8

Pull ups-narrowish grip
bw x 7
bw x 7
bw x 7
bw x 7

GMs
70x10
70x10

Dumbell Curl
15x9
15x10
15x8

deadlybuzzman

Week 3
Military...all cleaned
35x5
40x3
45x7

Bench...paused
60x5
60x5
60x5

Military
30x10
30x10

EZ Overhead extention
10x10
10x10
Only did these to try them out, triceps liked them elbows didnt

Rope Pushdowns
10x10
10x10

Leg raises
Standing ab crunch

Got lots done today without having to watch the clock which was great, coming to the conclusion that part of the reason Im such a rubbish presser is a lack of practice so hopefully the extra benching on military day and extra military pressing on bench day will make a difference

deadlybuzzman

Week 3
Deadlift......deadstop
130x5
150x3
170x3

Defecit Dead
110x10 touch n go

V Grip Pulldown
137x8
137x8

deadlybuzzman

Week 3
Bench
65x5
72x3
80x3
80x3
3 reps on the top set I thinks a bit low hence the 2nd set

Military
35x5
35x5
35x5

Dumbell Bench
20x10
20x10

Rope Pushdown
11x12
11x10

Leg raises and standing crunches were thrown in in between sets

deadlybuzzman

Week 3
Squat
105x5
117x3
132x4
132x4

Neutral Grip Pull up
bw x 8
bw x 8
bw x 8
bw x 8

Dumbell Step up
15x10
20x10
surprisingly easy so I did these...

Barbell step up
60x10
really good, seen hixxy on sugdenbarbell does them and now I know why, my right legs weaker than the left, now I can bring it on.

ez curl
5x10
15x8 failed/got bored

GM
70x10
70x10

deadlybuzzman

For now Im not bothering with the week 4 deload, between missing days here and there I dont feel like I need it for now and I want to squeeze in 2 more cycles before going on holiers. Plenty of time to deload then!
Week 1
Military
32x5
37x7
42x7

Bench-paused
65x5
65x5
65x5

Military
30x10
30x11

Karwolski Row
60x15
60x10
looked them up after reading wendler mentioning them so gave them a rattle, felt ok, I could hear a noise in my ears at the top of each row they so must be doing something!

Rope pushdown
11x11
11x12

deadlybuzzman

Week 1
Deads
120x5
137x5
155x7
Went balls out, thought about stopping at 5 and then thought better of it. Quads were pretty fried after it but hams and glutes were grand so instead of defecit deadlfts figured Id try....

Dimel Deadlfts
50x12
50x12
60x10

Neutral grip pull ups
bw x 8
bw x 8
bw x 10

curls
4 sets of 8-10

Cant get over how long it takes to get things done on deadlft day, took over 90 mins excluding warm up

deadlybuzzman

Week 1
Bench
60x5
67x5
75x9
Glad I hit 9, reps went lower than I like for progress over the last while so ths was more like it.

Military
32x5
35x5
40x5
These are only done to get some more reps in so theres no system to it, if it felt ok bumped up the weight a bit.

Pin Press/Anderson Bench
40x8
40x5
50x5
55x5
60x5
65x5
Figured Im crap coming off the chest so I did these and I dont know the right name, basically I start every rep off the guards which has the bar sitting right on my chest so theres zero rebound so I cant rely on stretch reflex to bounce the bar out of the bottom.
Feels like itll help keep me nice and solid once the weight gets heavier.

Rope Pushdowns
11x12
11x11

Good sesson, was nice and quick too.

deadlybuzzman

It started off as 1 of those mornings where everything was going wrong or holdng me back so thought it was gong to be a car crash of a sesson, thankfully it went ok.
I forgot my logbook, thank god for this log, I was able to check my numbers on the phone.

Week 1
Squat
100x5
112x5
125x8
For the 1st time in a long time I felt them in my quads, odd as I squat wide enough.

1 Arm Barbell Row
20x10
40x10
40x10
Yet another lift I got off Graham Hicks's log, same set up as a T bar row without the V Grip and you hold the fat end of the barbell, the aim in the long run is to use these to work my grip too.

Step Ups
60x10
60x10
Right legs definitely my weak leg

deadlybuzzman

Week 2
Military
35x3
37x3
45x8

Bench-paused
60x5
60x5
65x5
70x5

Military
30x11
30x10
Tris were a bit fatigued after getting vaccines in each the day before

Karwolski Rows
70x9
70x9
slapped an extra 10kg on from last time for the hell of it, I was all trapped out and yoked up after it......pity it only lasts a couple of hours! :rolleyes:

deadlybuzzman

Week 2
Deadlift
125x3
142x3
160x6 Pissed off at that, 1 of the set of plates are the ones that have 3 flat edges on them, had to keep resetting as the plates kept rolling away from me chasing them across the floor, probably had another 2 reps in me otherwise.

Pulldown-dumbell curl superset
3sets of 10
Time was getting tight so multitasked, it was actually quite good at working my grip

Dimmel Deadlifts
60x10
60x10
60x12

A dance version of seek and destroy was playing just as I started deadlfting, the world is indeed a dark and souless place

deadlybuzzman

Week 2
Bench
62x3
70x3
77x6
77x3
Was planning on hitting 8ish reps in 1 set, meh, it took a 2nd bite of the cherry

Military
30x5
40x5
50x3
55x1
No plan with these, taking a week off after wed so wanted to see what my max is. BW 1RM....one day!! :rolleyes:

Anderson Bench
50x5
60x5
65x5

Meers Extension
10x12
10x13
10x13
Yet another lift Ive tried out off sugdenbarbell. Hits the triceps really well without annoying my elbows at all

deadlybuzzman

Last session for a week!
Week 2
Squat
100x3
115x3
130x8

Bw Pull up
5
5
5
5

Curls
Every so often in between sets

1 Arm Barbell Rows
50x7
50x10

Step Ups
60x10
70x10
Meant to do 70 for the 1st set too but got distracted, a fella asked me what the hell I was at, he tried it and was surprised how much harder it is than it looks. Think I have a convert!

Ive been kind of carb cycling the last while, not weighing anything but basically eating almost 0 carbs most non training days and plenty on training days, e.g. last wed my post training meal had as much rice as 3 dinners, and Im still getting leaner. scales say Im 89kg which is only about a 2kg drop, but the vague outline of abs and jeans litterally falling off me tell a different story.

Im almost in need of a deload which is exactly how I was trying to time it. Im off on my stag on fri so nottingham watch out!

deadlybuzzman

After 3 days of tanks, quads, stella and strip... other stuff, Im back at it again. My shoulder started hurting for no reason a couple of days ago so I decided to start off again with shoulders because:
1. Im an idiot
2. It happened before when I hadnt done any overhead pressing for a while and as soon as I did some it cleared up.

Starting the cycle over so aiming to beat the reps gotten on the last week 1

Week 1-Much Deep Heat
Military
32x5
37x5
42x8

Paused bench
50x5
60x5 The bar moved much much slower so as I was aiming to be I took 10kg back off again.

50x8 Then it occurred to me it generally works better for me to keep my assistance reps per set at around the same or higher than the top set on the main lift, hence 8 reps this time around

50x8

Military
30x10
30x10

Karwolski Rows
30x15
30x15
30x15
Had lots of time so did extra sets at higher reps-traptastic

Power Pushdown-bar
11x12
13x12
15x8
Felt good even if I was liable to smash myself in the face for the last rep

Partial Lat raises
10x10
17x10
17x10
17x12
These surprised me, did them on the recommendation of a guy with freaky delts. Ill keep at them for a while.

Standing Ab Crunches
A bunch of sets done in between everything else

deadlybuzzman

Week 1
Deadlift
120x5
137x5
155x2... every rep after the warm ups felt heavy-I was aiming for 8 reps and after rep 2 on this set I failed, after the inital shock/confusion/anger, I went back to the bar and...
155x2
155x2
155x2 left about 20 sec between sets

Pulldown-dumbell curl superset

Later in the day

Ladder pull ups
bwx8
bwx8
bwx8
Done with an actual ladder, sat it on 2 beams about 7ft up and away I went

Annoyed about failing during deads, higher rep speed deads might be a plan

deadlybuzzman

Week 1
Bench
60x5
67x5
75x9

Military
40x5
40x5
40x5
I think from now on 3 straight sets of 5 will do for whatever secondary press of the day is.

Anderson Bench
50x8
50x9
50x9

Meers Extention
10x13
10x13
10x13

deadlybuzzman

Week 1
Squat
100x5
112x5
125x10
theres an awful lot to be said for having training partners. I had to work in with 2 other lads 1 of which is brute strong so that got me well out of my comfort zone. Couldve done 1 or 2 more but grinders have never much benefit in terms of progress. Legs are still in bits even now

1 Arm BB Row
40x10
45x8
50x8
55x8

Curls n Pulldowns aprox 5 supersets

GM
60x10
60x10
60x10

Step Ups
60x8
Jaaaysus! Stopped at 8 as no point continuing such was the level of crockedness of my legs from the squats, nearly fell over on the 1st rep!

Had time to kill so did a bit more

Hammer curl
20x5
20x5

Cable Handle Hold
stack for 60 secx2
My grips crap so came up with this, clip a handle on a cable, walk out enough to take the weight and hold.

twas a nice day at the office, gonna be crippled tomorrow Id say