Der Journal

[DMPM]

Here we go again...

Stats

Squat - 147.5 kg
Bench - 125 kg
Deadlift - 205 kg

Height - 6'2"
Weight - 108 kg

Routine

Day 1

Squat - Up to 3RM
BP GMs - 3x5
Pulldown Abs - 3x8

Day 2

BP Bench Press - Up to 3RM
DB Bench Press - 3x5
Barbell Row - 5x3

Day 4

Deadlift - 6x1
Oly. Pause Squat - 3x3
TGU - 3x8

Day 5

Push Press - Up to 3RM
DB Shoulder Press - 3x5
Chins - 4x5

[DMPM]

OK, I got back from Japan a few days ago. Great time was had, although there was a typhoon and I got drenched each night and I've come home with a flu. :(

I trained today (probably shouldn't have) and it was crap. Did 170x1 in the deadlift, then 120x1 in the bench and 110x3 in the Oly. squat. Felt like a weak little girl.

I'll be back to 100% on Monday and ready to give it lot. Be hitting some new 1RMs in a month or so...

[Scourge]

OK, I got back from Japan a few days ago. Great time was had, although there was a typhoon and I got drenched each night and I've come home with a flu. :(

I trained today (probably shouldn't have) and it was crap. Did 170x1 in the deadlift, then 120x1 in the bench and 110x3 in the Oly. squat. Felt like a weak little girl.

I'll be back to 100% on Monday and ready to give it lot. Be hitting some new 1RMs in a month or so...
Bah... A 170 dead and a 120 bench with the flu aren't too bad.

[GoldenArrow]

Why are you doing two pushes and one pull or day 2 and 5?

[DMPM]

Why are you doing two pushes and one pull or day 2 and 5?
Ummm, because help told me to. LOL.

I really like the routine and think it has a good balance.

[DMPM]

Bah... A 170 dead and a 120 bench with the flu aren't too bad.
We don't mention the squat though, LOL.

I was thinking about going to the gym again tomorrow and doing some rows and maybe a little shoulder work. See how I feel...

[Scourge]

We don't mention the squat though, LOL.

I was thinking about going to the gym again tomorrow and doing some rows and maybe a little shoulder work. See how I feel...
Yeah... The squat's not great, but your squat is comparitively weak in general.

That said, you should look at my squat these days. :022:

[GoldenArrow]

Ummm, because help told me to. LOL.

I really like the routine and think it has a good balance.

Hope Help can give us some.....help(!) as to why, I'd be interested

It's not like the volume is huge on the pulls and not on the pushes either...does it feel like you're doing enough pulling? (says the guy who only did 3x3 bb row yesterday..<buff> )

[help]

good point

you do have horizontal, vertical and supportting back work though(rows, chins and deads)

DMPM: if you feel you need more back work then just add an extra set of rows + chins

[GoldenArrow]

Or he could do similar to the push:

BB Bench
DB Bench
BB Row
DB Row

That gets onto 'what's the point' ground IMO though...

[DMPM]

DMPM: if you feel you need more back work then just add an extra set of rows + chins
I don't feel I do.

With deadlifts, GMs, back squats, rows and chins I feel my back is getting plenty of work.

[DMPM]

18/10/04

Wide Parallel Squat
40x3
60x3
80x3
100x3
115x3
125x3
135x3

Bottom Position GMs
65x5
85x5
105x3x5

Pulldown Abs
85lbx8
95lbx8
105lbx8

Leg Press Calf Raises
140x8
185x8
230x8

First proper workout back. Went OK, squats were relatively easy.

Just to clarify, GMs are wide stance (same as squat) and stiff legged. The bar is right on my belly button if I stand upright.

I'm pretty stuffed now, still have a bit of a chest infection...

[DMPM]

19/10/04

Bottom Position Bench Press
40x3
60x3
72.5x3
82.5x3
92.5x3
102.5x3
112.5x3 :D

Flat DB Press
22.5x5
32.5x5
42.5x2x5
42.5x4

Barbell Row
70x3
90x3
105x5x3

Cuban Rotations
22x2x10

Didn't think I'd get the benches (still coughing up all sorts), so it was a good workout. Tough though.

[DMPM]

22/10/04

Deadlifts
70x3
110x2
150x1
170x1
180x1
190xF
190x1
190xF :017:

Oly. Squat 3 Sec. Pause ATG
60x3
80x3
100x3x3

Hanging Pikes
BWx2x6

Static Hold
190x26 secs.

Ummm, not sure what to say. Really, really dissapointed. I bombed badly. I did 187.5x6x1 3 weeks ago. No way on Earth would I get my 205 kg 1RM ATM. I do have some pretty bad DOMS in my groin still from squatting, but that's not the problem I don't think.

I think my lower back is getting too much work. I'm going to swap barbell rows for chest-supported t-bar rows so it gets at least one day off.

Oly. squats seem to be going well, but I'm still really gutted. Think I'll have to go back to 180x6x1 next week...

[Knighty]

Have you tried chest supported barbell rows with blocks under each end of the bench so you can get a full range of movement with out the stress on the lower back?

[DMPM]

Have you tried chest supported barbell rows with blocks under each end of the bench so you can get a full range of movement with out the stress on the lower back?
No. There are no blocks at my gym anyway.

You still wouldn't be able to get a full ROM, as you can't pull the bar all the way to your body.

[Robert]

Yo, Jo... Considering your squat is 10kg higher than mine, and your deadlift is 15-10kg higher than mine (1RM's), you need to use more than 100x3x3 on your paused squats. Hell, even i used 105kg.

not sure what the problem is with your Deadlifting, maybe you just need a break mate, a de-load week or something. Your not doing masses of volume TBH so i wouldn't of thought it would overtrain your l'back.

[DMPM]

Yo, Jo... Considering your squat is 10kg higher than mine, and your deadlift is 15-10kg higher than mine (1RM's), you need to use more than 100x3x3 on your paused squats. Hell, even i used 105kg.
I've only been doing them a few weeks, started on 80kg and have been adding 5-10kg per week.
not sure what the problem is with your Deadlifting, maybe you just need a break mate, a de-load week or something. Your not doing masses of volume TBH so i wouldn't of thought it would overtrain your l'back.
Well I've hardly deadlifted in the last 3 weeks, so doubt I need to de-load.

I feel I overtrain very easily, I get very severe DOMS that last for up to a week and I really feel that my lower back was just tired today. I don't think swapping barbell rows for chest-supported rows is going to make much of a difference, just give me a little more rest.

[Mike]

DMPM, your dead problm maybe due to bad form.

[DMPM]

DMPM, your dead problm maybe due to bad form.
I guess it's possible. I think I have to drop the weight regardless? I don't have anybody I can get to check on my form.

[Mike]

I guess it's possible. I think I have to drop the weight regardless? I don't have anybody I can get to check on my form.

Could you post a vid/pics here maybe?

[DMPM]

I don't have a digital camera, nor do I have anyone to take them if I had one.

:012:

[DMPM]

23/10/04

Push Press
20x3
40x3
50x3
60x3
70x3
80x3
90x2 :(

CG Floor Press
70x3
90x3
100x3
110x3

Wide Grip Chins
BWx3x5
BWx4

Just missed the last push press rep. Sort of stuffed up the initial clean up... next week.

I did floor press instead of DB shoulder press. Not sure why, just felt like it.

Chins were hard again with bad DOMS from deadlifting. I did some barbell curls at the end as well, they were light, so I'm not posting them. LOL.

[DMPM]

The most annoying bunch of batty BBers were in there tonight (my gym is usually empty).

They were continualy going up to the mirrors and pulling up their tops to see who had the most "ripped" abs. They were also training like fags.

Very homoerotic sport.

[help]

bastards

how do you do floor press btw? do you touch and kinda relax, similar to a box squat?

[DMPM]

how do you do floor press btw? do you touch and kinda relax, similar to a box squat?
Yep, same as I do with bottom-position bench press.

[DMPM]

26/10/04

Wide Parallel Squat
40x3
60x3
80x3
100x3
117.5x3
127.5x3
137.5x3

Bottom Position GM
70x5
90x5
107.5x3x5

OH Squat
20x3
30x3
40x3
50x3

Leg Press Calf Raise
150x8
195x8
240x8

[BengDogg]

Squats looking good my man!

[DMPM]

Squats looking good my man!
Thanks mate. I did 140x3 a few weeks ago, but I GMed it up and nearly fooked my back.

This session was nice and deep and I got all the reps pretty easy.

[DMPM]

27/10/04

Bottom Position Bench Press
40x3
60x3
80x3
90x3
100x3
107.5x3
115x1 :(

DB Bench Press
22.5x5
32.5x5
42.5x2x5
42.5x4 :013:

Chest Supported T-Bar Row
40x5x3

Plate Curl
(10+2.5)x3
10x5

Crashed and burned on the benches. I added in an extra set at the heavier weight. I stuffed the 107.5x3, lifted it over my eyes and did something funky to my shoulder. The next set was doomed.

Still stuck at 4 on the last set of DB presses. It was sooooo close this time, next week. Shoulder was feeling weird during this too.

T-bar rows are gay. Going back to BB rows, or maybe DB rows.

No Cuban rotations because of the shoulder...

Rubbish workout really.

[DMPM]

04/11/04

Deadlift
60x5
100x3
130x1
150x1
170x1
180x6x1

Oly. Squat 3 Sec. Pause ATG
65x3
85x3
105x3x3

Pulldown Abs
60lbx8
80lbx8
100lbx8

Good and bad session...

Deadlifts nearly killed me. The first 180 was so hard, I nearly fainted. Then developed a terrible headache. The second and third 180s were worse. I gathered myself, adjusted my technique and pulled the last 3 relatively easily.

I'm just detrained (only had two heavy deadlift sessions in the last 5 weeks). The technique problem was that I was starting the lift with my hips too high. Hopefull that's the end of that now.

Oly. squats felt good, but are getting hard. My lower back was knackered.

[DMPM]

05/11/04

Push Press
20x3
40x3
50x3
60x3
70x3
80x3
90x2

Standing DB Press
20x5
25x5
30x5
30x4

Wide Pulldowns
120lbx5
140lbx5
160lbx5
180lbx5

Ummm. Push press was well hard. My core was buggered from yesterday's session, felt like I was going to fold over into two.

I did something to my wrist cleaning the DBs up, so I didn't do the last set. Chins seemed to hurt a little, so I did homo pulldowns.

[the block]

homo pulldowns! :043:

[DelBoy]

What are Oly Squats?

[Man of Steel]

Arse to grarse (ATG).

[DelBoy]

So any back squat ATG is an Oly Squat? That means I Oly Squat not Back Squat then

[Man of Steel]

Same thing different name since back squats can be wide, narrow, parallel or ATG, whereas olys are always narrow and ATG.

[GoldenArrow]

and different bar position...

[DMPM]

So any back squat ATG is an Oly Squat? That means I Oly Squat not Back Squat then
The "back squats" in my routine are powerlifting style - wide stance (almost rack width), IPF depth (fraction below parallel) with a low bar (on rear delts and upper back).

The "Oly. squats" are ATG, shoulder width stance and the bar relatively high up on my traps.

[DMPM]

07/11/04

Wide Parallel Squat :019:
40x3
60x3
80x3
100x3
120x3
130x3
140x3

Bottom Position GM
70x5
90x5
110x3x5

Farmers Walk
55x1.5 lengths of room
55x0.5 lengths

Squats were good. My lower back and hams had a tiny bit of DOMS still, so I wore a belt on the last set. Form was good, but the last rep was hella slow.

GMs were awesome. They look so hard. I scared a little old lady out of the room smashing the weight down on the rack. :046:

I chopped the end of my finger off last night cooking. The DBs for the farmers walk were killing me, so I had to stop them...

Finished with some situps with a medicine ball and lots of stretching.

[help]

07/11/04

I chopped the end of my finger off last night cooking....

you are a real man

[DMPM]

you are a real man
Yep!

Lots of blood went in the food and I still ate it. That's how hard I am. :023:

[help]

well done!

when i was doing sumo's on friday i ripped 2 nails half off and didnt notice till drew pointed it out to me

[help]

i also have a mysterious cut on my left hand from todays gym session

[DMPM]

well done!

when i was doing sumo's on friday i ripped 2 nails half off and didnt notice till drew pointed it out to me
:043:

You going to start a journal mate?

[DMPM]

09/11/04

Bottom Position Bench
40x3
60x3
75x3
85x3
95x3
105x2 :022:
105x3

DB Bench Press
22.5x5
32.5x5
42.5x2x5
42.5x6 <buff>

Barbell Row
65x3
85x3
105x5x3

Cuban Rotations
23x2x10

Hmm. Had a brainwave and widened my grip for the first set of 105. Big mistake.

I took heaps of rest for the last set of DB presses as I've been stuck on 4 for a while, and I powered out 6. Strange...

[help]

my journals on fortifiediron.com

its called Journal of a viking ninja pirate - rape and pillage in Glasgow

[GoldenArrow]

.com/invision no?

[help]

jah

[DMPM]

Just read it. You're a beast!

[help]

thanks

[badger]

Just read it. You're a beast!


I just read it as well. good luck in your contest.

[help]

gracias

[Brett]

Hi phonks, hows the finger? Knew you couldnt keep away from those homosexual bicep boys. Still taking your medication? :037:

Ive been hearing some stories about you. Sadomasochism's great ennit? :023:



:046:

[DMPM]

Hi phonks, hows the finger?
It's getting better. I was looking at some clothes the other day at Myer, and my friend goes "there is ink all over those!". It was my blood. I put them to the back and snuck out... :043:
Knew you couldnt keep away from those homosexual bicep boys. Still taking your medication? :037:
What?
Ive been hearing some stories about you. Sadomasochism's great ennit? :023:
Oh dear...

[Brett]

Ah doesnt matter. Mere figments of the twisted imagination from a certain young italian lady.

She'll probably kick my arse if/when she reads this anyhow. Sorry to make you panic. :D

How long you been training anyhow? And have you always lived in Melbourne?

btw- I shop at Myers and thats just plain gross!

[DMPM]

Ah doesnt matter. Mere figments of the twisted imagination from a certain young italian lady.

She'll probably kick my arse if/when she reads this anyhow. Sorry to make you panic. :D

How long you been training anyhow? And have you always lived in Melbourne?

btw- I shop at Myers and thats just plain gross!
Yeah, born and raised here. Lived in England for a year and I'm going back shortly.

Make sure you check the clothes thoroughly next time. :023:

[DMPM]

11/11/04

Deadlift
70x3
110x2
140x1
160x1
172.5x1
182.5x6x1

Oly. Squat ATG 2 Sec. Pause
67.5x3
87.5x3
107.5x3x3

Decline Situps - DB On Chest
BWx8
22.5x2x8

Deadlifts were well hard, they destroyed my funky finger too. LOL. Squats are good, I'm liking them a lot.

[Robert]

I like paused squats too mate, they were very good. I am experimenting with paused GM's at the moment.

[DMPM]

13/11/04

Push Press
20x3
40x3
50x3
60x3
70x3
80x3
90x2 :022:

Speed Bench
50x3
75x6x3

Pullups
BWx2x5
BWx3

Plate Curls
10x8
15x2

Tried push pressing from a rack rather than cleaning it up. Felt strange.

Not sure why I did speed bench.

Pullups were hella hard with the lat DOMS I have from deadlifts.

Crappy session in all.

[DMPM]

14/10/04

Wide Stance Parallel Squat
40x3
60x3
80x2
100x2
120x1
130x1
140x1
150x1
155x1
100x6

Glute Ham Raise
BWx4
BWx3
BWx3

Pulldown Abs
80lbx8
100lbx8
100lbx8

7.5kg squat PB. Yeah buddy! <buff>

I did the GHRs on one of those machines (just realised we had one). Found it very hard to find a comfortable position...

[help]

nice squat PB

was it hard (the squat :P)

[DMPM]

nice squat PB

was it hard (the squat :P)
Thanks a lot mate. For the routine as well (even if I'm not exactly sticking to it)... ;)

The 150 absolutely flew up. The 155 was relatively easy to. I think I could go out and squat 160 next week.

I'm also thinking of changing my upper days to a Westside style routine. Got another funky routine up your sleeve?

[help]

il have some spare time later and il go through with you wat you would need

if you post up:
a) where you fail on the bench
b) what you think your weaknesses are, or if u dont know, what your bench, close grip bench, M press and row weight is (working weights, not 1RM unless u know em)
c) do u have access to boards?
d) if u need to gain weight fast

[DMPM]

il have some spare time later and il go through with you wat you would need

if you post up:
a) where you fail on the bench
b) what you think your weaknesses are, or if u dont know, what your bench, close grip bench, M press and row weight is (working weights, not 1RM unless u know em)
c) do u have access to boards?
d) if u need to gain weight fast
I fail a few inches off the chest. Basically where my upper arms are parallel to the ground.

Bench 1RM is 125kg. Done 115kgx3 also.
CG Bench 100x3.
Military Press 70x5.
Barbell Row 105x5x3.

I can easily make some boards. In the past we've used phone books (tapped together) which seemed to work well. I won't be able to use these for another two weeks though, until I start training with my mate again.

Don't need to gain weight fast.

[DMPM]

16/11/04

Bottom Position Bench Press
40x3
60x3
75x2
90x3
100x1
110x1
115x1
120xF :011:

Flat DB Press
25x4
35x4
45x4
45x4
45x3

Barbell Row
70x3
90x3
117.5x2 :017:
107.5x4x3

Cuban Rotations
23.5x2x10

[help]

day 1:
DE bench: 8x2
use 50%, then adjust it until the speed of the concentric is fast (less than 1 sec) and its the heaviest weight u can still move fast. Set up as if your going for a 1RM, pracitcee your arch. Vary your grips, ie 2 close, 2 medium, 2 meet grip, 2 wide

accessory work:

military press: 4x6
DB bench: 3x7
chins: 4x6
curls: 2x6

-------------------------------------------------

day 2:
ME bench week 1 to 3:
Close grip bench with no arch

supplemental
3 board press (about 6inches worth of board): work up to a 5RM on the first week, then use that weight to do 4x3 for the next 2 weeks. If you fail any sets or reps, use about 5kg less for the next set unless its the last set

accessory
row of some sort: 5x5
cuff work


ME bench week 4 to 6:
floor press

supplemental
close grip bottom position bench: 5x3

accessory
row of some sort: 5x5
cuff work

week 7: no DE day, test a bench 1RM


On ME days, work up to a 3RM on the first week, a 2RM on the second week and a 1RM on the third
Make sure you have plenty of volume above 80 and 90%, its training not a test
ie
3x40
3x60
3x100
3x140
3x150
3x160
3x165
3x170
3x175

[DMPM]

day 1:
DE bench: 8x2
use 50%, then adjust it until the speed of the concentric is fast (less than 1 sec) and its the heaviest weight u can still move fast. Set up as if your going for a 1RM, pracitcee your arch. Vary your grips, ie 2 close, 2 medium, 2 meet grip, 2 wide

accessory work:

military press: 4x6
DB bench: 3x7
chins: 4x6
curls: 2x6
I won't be able to do chins. Be training bench at my friends house. Can I do a different type of row compared to what I do on the ME day?
day 2:
ME bench week 1 to 3:
Close grip bench with no arch

supplemental
3 board press (about 6inches worth of board): work up to a 5RM on the first week, then use that weight to do 4x3 for the next 2 weeks. If you fail any sets or reps, use about 5kg less for the next set unless its the last set

accessory
row of some sort: 5x5
cuff work
Schweet.
ME bench week 4 to 6:
floor press

supplemental
close grip bottom position bench: 5x3

accessory
row of some sort: 5x5
cuff work
Can't do bottom position work, as I won't have a rack at my friends. Can I do normal CG benches with a pause?

[DMPM]

BTW, measured my phone books. They're exactly 2 inches thick. I'll get the gaffer tape out tomorrow and stick three of the buggers together. LOL. :033:

[help]

sure, do a different typ of row

do you have access to bands?

[DMPM]

No. I'll be buying some in about 10 weeks time when I get to England.

[help]

ok, do close grip with a 3 seonc pause

[DMPM]

You the man.

Routine looks perfect as I'm heading out in just over 8 weeks. So I'll start the routine in a week and hopefully hit a new 1RM before I head out.

My passport came back from the British consulate with a lovely new entry clearance visa glued in it. Has my photo and these nice holograms. Who said terrorism is a bad thing?

[Brett]

I went back to England a few years back, it was great fun!

Hope youre a reader, cause the plane trips are murder. We stopped off once at Singapore and then did an 18 hour flight straight to Heathrow.

The longest 18 hours of my life I reckon. :107:

[DMPM]

I've flown to Europe/UK three times before, so I know what to expect. You never get used to it though.

I have 3 x 8 hour legs which is a good way to do it I think.

[Brett]

Yeah thats much better way of doing it.

You seem to travel a fair bit, must interfere with training alot?

[DMPM]

I don't mind taking a week or two off. I wont be training for a few weeks when I get to England though. Have to get settled at work and find a place to live etc.

[DMPM]

19/11/04

Deadlift
60x3
100x2
130x1
160x1
175x1
185x6x1

Oly. Squat 3 Sec. Pause
70x3
90x3
110x3x3

Was in a rush, so now core/grip work.

[DMPM]

21/11/04

Dynamic Bench Press
20x3
40x3
62.5x2x2 - Close grip
62.5x2x2 - Comp. grip
62.5x2x3 - Wide grip
62.5x2x2 - Extra wide grip

Military Press
20x6
40x6
60x6
60x6
60x4

Flat DB Press
17.5x7
27.5x7
37.5x7
37.5x5
37.5x5

Wide Grip Chins
BWx6
BWx4

Barbell Curls
25x6
35x6
45x6
45x6

Wow. What a homo workout. I think tomorrow I'll go buy matching fluro-pink bumbag, gloves and baggy pants. I absolutely detest high reps. I was cursing help and all things pirate during this workout.

Military press is way harder than push press. I forgot. :011:

I tore off a callous doing deadlifts last week, so I had to cut the chins short. :mad:

[help]

do close grip chins, wide grip ****s your shoulders i find

[BengDogg]

Yep i cant do wide grip it leaves me with shoulder pains for days afterwards

[DMPM]

They don't hurt my shoulders at all, but I don't want shoulder pain in the future, so I'll give them a miss (hate them anyway! :041: ).

[DMPM]

22/11/04

Box Squat
20x3
40x3
60x3
80x3
90x3
100x3
110x3
120x3
130x3
135x3

Bottom Position Good Morning
72.5x5
92.5x5
112.5x5
112.5x5
112.5x5

Front Squats (Clean Grip)
40x3
50x3
60x3
70x3
80x1

Pulldown Abs
85lbx8

Box squats were 1 inch above parallel, had nothing else to use.

Had to stop front squats as they were killing my skinny girl wrists. :(

I was doing pulldown abs and a female "trainer" (complete with makeup and done up hair) told me to stop because I would "hurt my back". The reason I would hurt it was because I was "bending over". Hmmm, kind of the point of pulldown abs...

I gave her an angry look and left.

[Robert]

Should of laughed in her face.

[BengDogg]

They don't hurt my shoulders at all, but I don't want shoulder pain in the future, so I'll give them a miss (hate them anyway! :041: ).

Quitter do em close grip!

[DMPM]

Should of laughed in her face.
I should've touched her up.

But I was too angry. ;)

[DMPM]

Quitter do em close grip!
That's what I meant mate. :019:

[BengDogg]

thats ok then ;)

[DMPM]

24/11/04

Bottom Position Close Grip BP (No Arch)
40x3
50x3
60x3
70x3
80x3
90x3
100x3
110x3

Lockouts (6" Off Chest)
60x5
80x5
90x5
100x5
110x5
120x3

Barbell Rows
50x5
70x5
90x5x5

Cuban Rotations
23.5x3x10

Kinda strange how I'm not much weaker with a close grip...

Lockouts are awesome. Pirate level awesome. Someone asked me if I was a powerlifter while I was doing them. :045:

[Robert]

Use 190 you fag.

[DMPM]

:046:

[DMPM]

26/11/04

Deadlift
70x3
110x2
140x1
160x1
170x1
180x1
190x1
200x1

Oly. Squat ATG 2 Sec. Pause
72.5x3
92.5x5
112.5x3
112.5x3
112.5x3 (with belt)

Spread Eagle Situps
BWx8
5x8
10x8

Damn. It's hot today. First hot one of the year (34 deg. C). Not looking forward to summer...

The last deadlift was EPIC. The bar actually stopped on the way up. Guess that's not legal? I was going to do some singles with 190, but my callous started bleeding and was heaps sore. :(

Put the belt on for the last set of squats. Lower back was a tad tired.

[Robert]

Cool workout Mr Barista. He he.

[DMPM]

28/11/04

Speed Bench Press
25x2
45x2
65x2x2 (close grip)
65x2x2 (medium grip)
65x2x2 (wide grip)
65x2x2 (comp. grip)

Military Press
20x6
40x6
60x6
60x6
60x4

Flat DB Press
15x7
25x7
35x7
35x7
35x7

Pullups
BWx6
BWx6
BWx4

Barbell Curls
27.5x6
37.5x6
47.5x3 :021:

[DMPM]

30/11/04

Parallel Box Squats
40x3
60x3
80x3
100x3
115x3
125x3
135x3

Speed Deadlifts
60x2
90x2
120x6x2

Donkey Calf Raise Machine
30x8
60x8
90x8
120x8

Leg Raises
BWx2x8

Box squats were good. They were right on parallel and the last one came up quick. :)

Deadlifts were all with a d/o grip and 60 sec. between sets.

My mum called me "chicked legs" last night, so I did some calf work... :012:

[help]

if your doing box squats with 135 your good for at least a 160 paralel squat

[DMPM]

160x3 or a single?

I'd get 160 for a single. Got 155 relatively easy a few weeks ago.

[help]

for 3

[DMPM]

Well I'm not sure what's going on there then. The box was definitely parallel. I checked it in the mirror.

[help]

are you sitting onto it or are you touching then going?

[DMPM]

Sitting down, releasing my hip flexors. Probably on the "box" for a good 3 seconds.

[DMPM]

01/12/04

Bottom-Position CG Bench Press(No Arch)
20x3
40x3
60x3
80x3
92.5x3
102.5x3
112.5x2 :012:

6" Lockouts (Comp. Grip)
80x5
90x5
100x5
110x5
120x5

Barbell Row
52.5x5
72.5x5
92.5x5x5

Cuban Rotation
24x2x10

Plate Curls
10x10
10x8

I raised the bench for the bottom position by about 1" because there is no arch, so the bar was off my chest. Made it a bit harder.

The last set of lockouts were a bit dodgy (some of the reps were bounced off the rails).

I got told off for "putting chalk everywhere" during barbell rows. I think I'll be banned soon. :045:

[DMPM]

On a funny note, I had people looking at me like I was an escaped mental patient today.

One of these blokes proceeded to stare me down then do his Smith machine deadlifts with 15kg per side. And with straps. Hehe. :046:

His mate was doing Smith machine squats with 10kg per side with one of those sponge neck protectors. He was wearing pretty gloves.

They're well hard 'round these parts! :039:

[Brett]

LOL @ the fairys.


I got told off for "putting chalk everywhere" during barbell curls. I think I'll be banned soon.
Good job, nearly there. Isnt there a better suited gym about where you live?

[Robert]

Thats funny, something totally similar happend to me this morning!

I recived a letter form the gym (only assume they hadn't the balls to say 'out face to face) informing me that other members were complaining about the amount of swearing! LMFAO.

[Fred]

Thats funny, something totally similar happend to me this morning!

I recived a letter form the gym (only assume they hadn't the balls to say 'out face to face) informing me that other members were complaining about the amount of swearing! LMFAO.

LOL u da man rob

[kinkymisspinky]

Thats funny, something totally similar happend to me this morning!

I recived a letter form the gym (only assume they hadn't the balls to say 'out face to face) informing me that other members were complaining about the amount of swearing! LMFAO.

you? swear too much? :045:

[BengDogg]

Come to my gym guys, theres chalk everywhere and the only words allowed are 4 letter :D

[DMPM]

03/12/04

Deadlift
70x3
110x2
140x1
160x1
180x1
190x6x1 :031:

Front Squat ATG (Clean Grip)
20x3
40x3
60x3
70x3
80x3

Rack Pulls (Just Below Knee
140x2x3 :017:

Deadlifts were awesome. I pulled them all quick and hard. I'm back, or sorts.

Most I've ever front squatted with a clean grip. Last set flew up. Could've done more, but the wrists felt a little funky.

Rack pulls are really strange. I feel so weak doing them. Around knee is my weak point. 140x3 was a mammoth struggle. Am I strange?

[help]

nope

i do sumo rack pulls frfom 2inch below and can only use 200kg for 3 when my 1RM is 240kg from the ground

[DMPM]

Oh cool. Always thought everyone pulls loads more from the knee. ;)

[Robert]

Rack pulls are very difficult to do from below the knee. Unless the bar is about 2" above the knee, I can't pull supramaximlly.

[Robert]

Also, 190x6x1 is sweet.

[DMPM]

Cheers mate. 200x6x1 is the next goal I guess. :)

[DMPM]

05/12/04

Speed Bench
20x8
50x4
70x8x2 (4 grips)

Military Press
20x6
40x6
60x3x6

Flat DB Press
17.5x6
27.5x6
37.5x3x6

Pulldowns
120lbx6
160lbx6
200lbx4 :018:

Barbell Curls
30x6
40x2x6

Terrible DOMS in my upper back from deadlifts. Decided to do some light pulldowns instead of chins, but even they weren't happening.

[DMPM]

11/12/04

Bench Press
60x5
80x5
100x5x5

Barbell Row
60x5
80x5
100x3x5

As you can see, I haven't worked out all week.

Did some weights at my mate's today. In a hurry. Was good to get 100x5x5 on the bench.

Will start back proper on Monday.

[DMPM]

14/12/04

Squats
40x3
60x3
80x3
100x3
120x3
135x3
145x1 :011:

SLDL
60x5
90x5
120x1 :mad:

Situps
BWx8
95lbx3x8

Seated Calf Raise
25x8
40x3x8

Terrible, terrible session. Hardly ate before the gym. Started cramping in my hams and groin almost immediately. Bombed out in the last set, just missed the second rep when I was going for three.

SLDLs were horrible. The first heavy set I only got one rep before I had the worst cramp I've ever experienced. I just left them alone and streched for 10 minutes.

Then I did some core and calf work.

Rubbish.

[DMPM]

16/12/04

Close Grip Bench (No Arch)
40x3
60x3
70x3
80x3
90x3
100x3
110x3

2 Board Press
60x5
80x5
90x5
100x5
110x4

DB Row
22.5x5
32.5x5
42.5x5x5

[Robert]

Nice CGB.

[DMPM]

Cheers. Should go up quite easily in the next few weeks. The last rep wasn't all that hard. It was the first day training bench with my old partner, so different bar and bench, just getting used to it...

[DMPM]

18/12/04

Speed Bench
40x6
60x4
72.5x8x2

Deadlift
70x5
110x3
150x1
180x1
190x1

Incline DB Press
55lbx5
75lbx5
95lbx3x5

Barbell Curl
30x5
55x3x5

Hmmm. Today was meant to be my deadlift/Oly. squat day, but I can't train for the next two days (got so many xmas functions on), so I did a bit of everything.

Speed benches flew up.

I still have the most terrible DOMS in my hams and groin, so I only pulled a few deads. 190 flew up.

Monday I'm back to normal.

TBH, I can't see me getting all that much proper training in until I leave. Have xmas, NYE and loads of catching up to do before I leave... :(

[DMPM]

21/12/04

Squats
57.5x3
72.5x3
87.5x3
102.5x3
117.5x3
132.5x3
142.5x2

GMs
57.5x5
87.5x5
102.5x5
102.5x3

Situps
BWx8
100lbx3x8

Standing Calf Raises
240lbx8
300lbx3x8

JUST missed the last squat, partner had to give me a touch to get me up. :012:

GMs were horrible. Been doing bottom position in the past and the normal ones I round my back for some reason.

[DMPM]

22/12/04

Close Grip Bench
60x3
72.5x3
82.5x3
92.5x3
102.5x3
112.5x3

2 Board Press
60x5
80x5
90x5
100x5
110x5

DB Rows
25x5
35x5
45x5x5

[DMPM]

People are writing what they've eaten down. Here's my day...

1. 750ml soy milk, 4 weetabix, 50g whey, peach, nectarine, double espresso
2. 2 massive bowls of chicken risotto (200g of chicken easily)
3. Fish and chips (large piece of fish, scallops, large prawn, 2 calamari rings and loads of chips)
4. Massive serve of calamari and salad
5. 10 McDonalds chicken nuggets and about 10 beers :023:
6. Lamb souvlaki (extra meat and chilli sauce)
7. 4 slices of rye bread, salami, proscuitto, capocollo, olives etc.
8. Bowl of mixed berries, 2 cups soy milk, 30g whey
9. Not sure, going to have something now before bed

That's what I call getting my eat on... <buff>

[Robert]

Cool! Why the soy milk, and why the salad?

[Knighty]

Soy milk is lovely!Your diet looks great... very varied, nutritious and tasty

How are those chips cooked?

[DMPM]

Cool! Why the soy milk, and why the salad?
I'm allergic to cow's milk. Been drinking soy since I was about 5 years old.

I'm still a man as well funnily enough!

[DMPM]

How are those chips cooked?
Badly I assume. They were bought from a fish and chip shop.

[DMPM]

24/12/04

Deadlift
57.5x5
102.5x3
147.5x1
162.5x1
177.5x1
192.5x3x1
192.5xF

Oly. Squat 3 Sec. Pause
72.5x3
92.5x3
112.5x3x3

Pulldown Abs
70lbx8
100lbx3x8

Leg Press Calf Raise
145x8
190x8
235x3x8

[DMPM]

25/12/04

Speed Bench
40x6
60x4
75x8x2

Military Press
22.5x6
42.5x6
62.5x5
62.5x3
52.5x6

Decline Bench
55x5
85x5
100x5

Pullups
BWx3x5

Barbell Curls
30x5
40x2x5

Trained first thing in the morning, felt like crap. Benches flew up though.

[GoldenArrow]

25/12/04

Speed Bench
40x6
60x4
75x8x2

Trained first thing in the morning, felt like crap. Benches flew up though.

Put more weight on then!

What's your bench 1RM?

Are you going by %ages or bar speed on DE days?

[DMPM]

Put more weight on then!

What's your bench 1RM?

Are you going by %ages or bar speed on DE days?
Bar speed. I started with 60kg and I've been adding a little weight each week.

[DMPM]

1RM is 125kg.

[GoldenArrow]

That'd seem about right then....carry on! :D

[DMPM]

29/12/04

Bench Press
40x3
60x3
80x3
90x3
100x3
110x3
120xF

Close Grip Bench
60x5
80x5
100x5
95x5

T-Bar Row
25x5
50x5
75x5
65x5

Hammer Strength Row
40x5
60x5
80x5
100x5

Barbell Curl
30x3x8

****ed up the bench, bombed badly.

Motivation is really low this week... going to do some deads and squats tomorrow.

[DMPM]

30/12/04

Deadlift
Bombed on 192.5. Back was sore from t-bar rows. Pulled 180 a few times...

Oly. Squat
90x3
105x3
120x3x3

Situps
BWx8
105lbx2x8

Leg Press Calf Raise
150x8
200x3x8

[Sam]

Nice workout man, i'm from Sydney by the way, keep it up!

[DMPM]

Hi mate, nice to see another Aussie on the board. ;)

[Robert]

Keep it moving big man. Get some of your momentum back.

[DMPM]

03/01/04 - Squatted 120x3x5, some assistance work

05/01/04 - Benched up to a pretty good 120x1, some assistance work

Struggling ATM, can't see me getting much good work done until I get settled in England, aiming for the first week of February.

[Tricky]

nice bench, keep going....even in Blighty! Let the stinking horrible weather and every cnut shuffling round with a long face get you motivated!!!!

[Robert]

Joel, you in England already?

[DMPM]

I get there on the 15th mate.

[BengDogg]

Cool! Will have to get together then for some sort of training, we must organise a northern meet or summat.

[DMPM]

No worries mate, as soon as I'm settled we'll do it yeah?

07/01/04 - Worked up to a relatively easy 195x1 dead, then pulled 180 for a few singles.

Then did some batty BB style workout. Seated rows, pulldowns and preacher curls. LOL.

[BengDogg]

Yep we will sort something for us northern monkeys

[DMPM]

10/01/05

Oly. Squat ATG
60x5
90x5
105x3
115x3
125x3
135x2
145xF (Just missed it)

SLDL
40x5
55x5
70x5
85x5
100x5

Finished with some calf work

[DMPM]

12/01/05

Paused Bench
60x3
70x3
80x3
90x3
100x3
110x1
115x1

CG Bench
60x5
70x5
80x5
90x5
100x5

Military Press
60x3x5

That's my last workout for probably two weeks now. Not able to train tomorrow and I fly out on Friday.

[Robert]

SLDL
40x5
55x5
70x5
85x5
100x5
**** that. I can never be arsed changing the plates that much.

Mine go like this:

60x 80x 100x 100x 100x

[DMPM]

My gym is strange. It was a 10kg bar and I was using 7.5 and 15 kg plates.

40 = bar + 1x15 kgs
55 = bar + 1x15 kgs + 2x7.5 kgs
70 = bar + 2x15 kgs
85 = bar + 2x15 kgs + 2x7.5 kgs
100 = bar + 3x15 kgs

I too am lazy Rob. :023:

[DMPM]

The weather here sucks big time.

I miss the gym. :(

[Man of Steel]

Have you checked out any local gyms yet?

[Robert]

The weather here sucks big time.

I miss the gym. :(
Your here!!!!!!

You missed the best of the weather last week mate.

[DMPM]

Have you checked out any local gyms yet?
We have a quite decent gym (power cage, few benches) at work. It's only £7 a month.

I have to find a house to live in before I can join though. ATM I'm living in a hotel room and eating absolute rubbish, so training isn't happening.

Looking at a Monday week return! :023:

[DMPM]

Your here!!!!!!

You missed the best of the weather last week mate.
Indeed I am. I actually forgot how bad the flight over is (especially for a tall person). It really rates as the one of the worst experiences of my life.

This weather is not far behind. :043:

[Brett]

LOL mate. How tall are you?

Im 6'4" and I remember me and my dad had to sit either side of the middle rows so we could stretch our legs down the aisle.

The number of times that tea lady ran over my foot .... :mad:

[DMPM]

6'2".

The aircraft on the first leg wasn't too bad (B777-300), but the second leg was terrible (B777-200). Crammed in like sardines.

[BengDogg]

Ah so youve arrived!

[DMPM]

Finally started back again...

31/01/05

Wide Stance Parallel Box Squat
40x5
60x5
80x5
100x5
107.5x4
115x3
122.5x2
130x1

RDLs
60x5
80x5
100x3x5

Spread-Eagle Situps
BWx8
5x8
10x8

Leg Press Calf Raise
80x8
120x8
160x8

My God that was hard. Talk about detrained.

[Brett]

Dont worry about it mate, youll be back up to speed shortly.

So how do you find peoples attitudes differ over there than here?

[DMPM]

Not sure, I don't mingle with the natives. :023:

[Brett]

ROFL!

Careful mate, Im english too. :029:

[DMPM]

I'll pray for you tonight then. :043:

[Brett]

Cheeky barstard.

[DMPM]

I got told off for bagging Poms constantly the other night. Something like "if you don't like it here, **** off back home". Good fun it is. :023:

02/02/05

Bench Press (3 Sec. Pause)
20x5
40x5
60x5
80x5
85x4
90x3
95x2
100x1

Lockouts (6" Off Chest)
60x3
80x3
100x3

Barbell Rows
50x5
70x5
90x5

Military Press
40x5
50x5
60x3

[Rayza]

The most annoying bunch of batty BBers were in there tonight (my gym is usually empty).

They were continualy going up to the mirrors and pulling up their tops to see who had the most "ripped" abs. They were also training like fags.

Very homoerotic sport. lol :D That's what I've realised since I've switched over to bbing. Here's an artist's conception of two bbers exercising: a2a

[Brett]

I got told off for bagging Poms constantly the other night. Something like "if you don't like it here, **** off back home". Good fun it is.
You know how to make a good impression dont ya! :042:


BTW, just curious as to why youve got military presses after rows? Personal preference?

[DMPM]

BTW, just curious as to why youve got military presses after rows? Personal preference?
Yeah sort of. Basically a Westside template to have:

1. ME bench exercise
2. Tricep work
3. Row
4. Shoulder work

[DMPM]

I'm meant to deadlift and Oly. Squat today, but the DOMS in my groin and hams are still quite sever, will train tomorrow...

[LA]

LMAO, did you mean conception? Perhaps you did by the smilie used!


LOL!! He's amended his original post again!! making u look stupid... :D

[DMPM]

:012:

[DMPM]

08/02/05

Wide Parallel Box Squat
40x5
60x5
75x3
90x3
105x3
112.5x1
120x1
127.5x1
135x1

RDL
65x5
85x5
105x3x5

I developed a nasty cold over the weekend which caused me to miss my deadlift session on Saturday. I probably shouldn't have trained today, but I couldn't stand missing another session.

I was only in there for 30 minutes and I was quite happy with how it went - the 135 squat flew up.

[DMPM]

10/02/05

Paused Bench
30x5
50x5
65x3
75x3
85x3
90x1
95x1
100x1
105x1

Lockouts (4" Off Chest)
65x3
85x3
102.5x3 (had 40kg on one side, 42.5 on the other, nearly fooked my shoulder)
105x2x3

Chest Supported Rows
25x5
45x5
65x3

Push Press
60x3
70x3

Still feeling quite poorly. Bench was easy though.

[DMPM]

12/02/05

Deadlift
60x5
100x3
140x1
160x1
170xF :confused:
170x1
180x1

Oly. Squat ATG
40x3
60x3
80x3
100x3
110x3

Pullups
BWx3x5

Static Holds
180x5sec
190x5sec
200x5sec

I feel like a weak, little girl. I thought I'd try out my fancy new belt for the 170, and it was a total failure. Not sure why, but I can't deadlift with a belt. The 180 nearly killed me. Shouldn't be too suprised I guess, considering I haven't deadlifted in a month and I still have a cold.

The rest was pretty good.

[veganlifter]

form issue no doubt, you have the strength.

Next time around just have a closer look on your form, go through the checklist like you were doing it for the first time.

And print out this article and memorise it mate:
http://www.t-nation.com/findArticle.do?article=194dead

helped me loads!

[lil_jimmy]

DMPM, im not sure but did you say that you were gonna give Vegans routine a try? Mite be a nice change, and stop these feelings of weakness and girlyness!

Jimbo

[DMPM]

form issue no doubt, you have the strength.

Next time around just have a closer look on your form, go through the checklist like you were doing it for the first time.

And print out this article and memorise it mate:
http://www.t-nation.com/findArticle.do?article=194dead

helped me loads!
Yeah, that article is good.

I don't think it's a form thing though, I think I'm just detrained and ill. I'll pull 190 next week...

[DMPM]

DMPM, im not sure but did you say that you were gonna give Vegans routine a try? Mite be a nice change, and stop these feelings of weakness and girlyness!

Jimbo
Yeah, I was going to, but I'm going back home for Easter, so I'll think about starting something a little more structured when I get back.

[DMPM]

15/02/05

Wide Stance Parallel Box Squat
20x5
40x5
60x5
80x3
90x3
100x3
110x1
120x1
130x1
140x1

Walkout & ¼ Squat
150x1
160x1

RDL
70x5
90x5
110x3x5

Spread Eagle Situps
10x3x8

Standing Calf Raises
3x8

That’s the best session I’ve had all year. Box squats flew up. :038:

[Tricky]

good squattin'

[DMPM]

Thanks mate. I got some nasty DOMS in my hips today... :045:

[veganlifter]

thats a good box squat mate. you should be breaking your squat pb soon!

(which means i need to start getting back to work again...)

[DMPM]

Cheers mate. The idea is to get to a 150 box squat before Easter. Then I should be good for a 160-165 squat.

[veganlifter]

good plan, though cant say anything about box squats since i've never really tried them.

hey who's that dude in your avatar?

[DMPM]

I think box squats are fantastic. They hit the muscles that I needed to work on (PC - especially the hips) well and they force you to have proper form (sitting back rather than down).

Dave Tate in the pic.

[DMPM]

17/02/05

Paused Bench
20x5
40x5
60x3
70x3
77.5x3
85x1
92.5x1
100x1
107.5x1

CG Bench
60x3
70x3
80x3
90x3

Chest Supported Rows
30x5
40x5
50x3x5

Military Press
40x5
50x5
60x5

Benches flew up. :045:

Some imbecile was doing 50 sets of upright rows in the power cage so I couldn't do my beloved lockouts. :022:

[Robert]

Nice benching, mate.

[DMPM]

Thanks. It was probably too easy tbh. 105 flew up last week, so I was thinking of doing 110, but I'm just going to stick to adding 2.5kg per week.

[veganlifter]

Thanks. It was probably too easy tbh. 105 flew up last week, so I was thinking of doing 110, but I'm just going to stick to adding 2.5kg per week.

that kind of smart and sensible training just irritates the **** out of me ;)

honestly, i'm the worst when it comes to "smart" training, i always go too far, do too much, mess about and kill my gains. Thats why i think where possible i should stick to these percentage routines where no messing about is allowed.

[DMPM]

19/02/05

Deadlift
50x5*
90x3*
110x1*
140x1
150x1
160x1
170x1
180x1
190x1

Oly. Squat ATG
60x3
80x3
100x3
110x1
120x1
125x1
130x1

*using 2" bar.

190 dead and 130 squat were relatively easy. Best workout I've had all year. And now I feel ill. Great.

Then I did a whole bunch of grip work. 2" bar curls, Rolling Thunder work, 2" bar reverse curls etc. See BengDogg's journal for details.

[DMPM]

Miss my squat session on Tuesday, will quite ill, think I ate something dodgy.

23/02/05

Paused Bench
40x5
50x5
60x3
70x3
80x3
87.5x1
95x1
102.5x1
110x1

CG Lockouts (4” Off Chest)
70x3
90x3
100x3

Chest Supported Rows
35x5
45x5
55x3x5

Cuban Rotations
20x3x8

Had to cut my lockouts short, my elbows weren’t liking them. I’ll go back to bench grip lockouts in the future.

[666]

That's a pretty big difference in what you bench and what you row. Was that an easy rowing session for you?

[DMPM]

It's a chest supported t-bar row, so the moment induced by the weight is a lot higher compared to a barbell row.

My barbell row is much higher.

[666]

Ah, cool.

[DMPM]

26/02/05

Deadlift
60x5
100x3
140x1
155x1
165x1
175x1
185x1
195x1

Oly. Squat ATG
40x3
60x3
80x3
100x3
115x3

Pulldown Abs
80lbx3x8

Rolling Thunder
40x1
45x1
50x1
52.5x1
45x10 secs.

195 dead was sllllooooowwwww...

[DMPM]

27/02/05

Speed Bench
20x3
40x3
60x3
75x6x3 (3 grips)

Power Clean & Push Press
40x5
60x3
75x6x1

Hammer Pulldown
40x5
60x5
80x5
100x5
120x5

Hammer Curl
15x5
20x5
25x5

Haven’t done any cleans for a while, form was a bit dodgy...

[DMPM]

01/03/05

Wide Stance Parallel Squat
40x5
60x5
80x3
100x3
120x3
130x1
140x1
150x1

Walkout
160x1
170x1

RDL
72.5x5
92.5x5
102.5x3x5

Leg Raises
3x8

Calf Raises
3x8

Pretty dissapointed, I thought I would get the 150 easily, it was an epic struggle. Wasn't too suprised though, I was really tired and I hadn't eaten hardly anything all day (meetings all afternoon at work). :(

[DMPM]

Also, according to the gym scales, I'm 103kg - down 5kg on what I weighed two months ago...

I don't feel any leaner. :(

[veganlifter]

as that 150 new PB? Hey, moving to new territory is always not only down to strength and preparedness, but luck. Slightly wrong kind of form and it becomes a struggle.

So suck it up and make sure to do better next time.

[DMPM]

as that 150 new PB?
Nope, got 155 about two months ago.

I'll get 160 next time I squat... ;)

Going to stick with box squats for a while now.

[DMPM]

03/03/05

Paused Bench
20x5
40x5
60x3
72.5x3
82.5x3
90x1
97.5x1
105x1
112.5x1

Bench Lockouts (6” Off Chest)
60x1
80x1
100x1
120x1
140xF
130x1

Barbell Rows
60x5
80x5
100x5

Cuban Rotations
22.5x3x8

Bench flew up, very pleased. Lockouts are awesome.

The chest-supported row was out of action, so I did BB rows. My DOMS ridden PC and core didn’t thank me for that one...

[Sam]

Awesome benching bro!

[Robert]

Ditto, Sam.

[DMPM]

Thanks guys.

[Narc]

Yes, cool paused bench

[veganlifter]

dmpm, are you around in the end of summer/autumn? Come along to some small PL comp mate! I'm thinking of entering, placing solidly last, but who gives a ****!

[Rogue_zero]

nice work DMPM!

[DMPM]

05/03/05

Training with BengDogg...

Rolling Thunder
30x1
40x1
50x1
55x1
56.25x1

Deadlift
60x3
100x2
140x1
160x1
170x1
180x1
190x1
197.5x1

Oly. Squat ATG
40x3
60x3
80x3
105x3
120x3

Rack Pulls (Just Below Knee)
140x1
160x1
180x1
200xF

Static Holds
200x1
220x1
230x1
240x10sec

Cable Side Bends
40lbx8
60lbx8
80lbx8

Last deadlift was crap. Actually stopped above my knees and I had to yoink it up. I’ll probably go for 200 next week anyway then stay at that until I can pull it cleanly.

Never bothered to go that heavy on static holds – grip was fine, but my traps and erectors were on fire so I dumped it after 10 secs.

[DMPM]

06/03/05

Speed Bench
20x3
40x3
60x3
77.5x6x3 (3 grips)

Power Clean & Push Press
40x1
60x1
77.5x6x1

Pullups
BWx6
BWx4

Barbell Curls
30x5
40x2x5

Clean form is starting to come back, the last few were quite good. The pressing was really easy, felt like nothing.

Had to abort the pullups, lats way to sore from yesterdays session.

[DMPM]

dmpm, are you around in the end of summer/autumn? Come along to some small PL comp mate! I'm thinking of entering, placing solidly last, but who gives a ****!
Sounds interesting mate. Keep me posted.

Oh... yeah I'll still be here!

[Brett]

Some great stuff here mate! Keep it up!

[DMPM]

08/03/05

Wide Stance Parallel Box Squat
40x5
60x5
80x3
100x3
112.5x1
122.5x1
132.5x1
142.5x1

Walkout
160x10sec
180x10sec

Bottom Position GMs
60x3
80x3
100x3

Spread Eagle Situps
10x8
15x8
15x8

Calf Raises
3x8

Box squats flew up. Lightweight baby...

[Sam]

Awesome, nothing beats the lightweight feeling.

[DMPM]

Yeah the squats felt real light.

Hips are so sore today...

[666]

Very nice bottom position GMs. Standard ones are vile enough for me!

[DMPM]

Very nice bottom position GMs. Standard ones are vile enough for me!
I prefer bottom position GMs, they allow me to keep a tight arch from the bottom, where I tend to round my back easily with normal GMs.

[LA]

Nice Box Squatting DMPM <buff>

Sorry for being dense but can someone explain to me what a walkout is? Am I right in assuming it's the same as getting into position to back squat?

[DMPM]

Yep, I just unrack the weight, walk back and stand in my normal squat position for a while.

[LA]

Cheers :023:

[DMPM]

09/03/05

Paused Bench
20x5
40x5
60x3
75x3
85x3
92.5x1
100x1
107.5x1
115x1

Lockouts (6” Off Chest)
60x1
80x1
100x1
120x1
135x1

Dumbbell Row
30x5
35x5
40x5
45x5
50x5

Bent Over Lateral Raise
10x8
15x8
15x8

[Robert]

Sweet bench, Joel.

[DMPM]

Thanks mate. It's progressing well.

[DMPM]

11/03/05

Rolling Thunder
30x1
45x1
50x1
55x1
57.5x1 (left only)

Deadlift
60x3
100x2
140x1
160x1
170x1
180x1
190x1
200xF :012:

Oly. Squat ATG
42.5x3
62.5x3
82.5x3
102.5x3
122.5x3

Pulldown Abs
80lbx8
90lbx8
90lbx8

My left hand is stronger on the RT. Weird.

Deadlifts sucked. Got the 200 to my knees and it died and pulled me forward. Felt crap for a number of reasons:

- usually deadlift on Saturday, but had to do it on a Friday evening
- was in the office an hour later than I wanted to be
- hardly ate anything all afternoon
- I've come down with another bloody cold

Not happy in all. :011:

[Brett]

ANOTHER cold? Your body just dont like all that pommy weather does it.

Great going on the benching btw.

[DMPM]

Yeah I know, it sucks. Missed my DE bench session on the weekend...

[DMPM]

15/03/05

Wide Parallel Box Squat
40x5
60x5
75x3
90x3
105x3
115x1
125x1
135x1
145x1

1/2 GM
60x3
80x3
100x3
120x3

Spread Eagle Situps
15x8
17.5x8
20x8

Standing Calf Raises
3x8

135 felt really heavy which worried me, but the 145 flew up, just wasn't concentrating on form.

Had a strange twinge all day in my lower back, so I just did some explosive 1/2 ROM (so torso is 45 deg.) GMs.

[DMPM]

17/03/05

Bottom Position Bench (No Arch)
20x5
40x5
60x3
70x3
80x3
90x1
100x1
110xF :017:

Lockouts
60x1
80x1
100x1
120xF :017: :017:

Worst session of the year, totally bombed out on everything. I got 137.5 on lockouts last week and couldn't do 120 this week? I just packed it in and went home.

[DMPM]

18/03/05

Rolling Thunder
30x1
45x1
55x1
58.75xF

Deadlift
60x3
100x2
140x1
160x1
180x1
192.5x1
195xF

Oly. Squat ATG
40x3
60x3
80x3
100x1
120x1
135x1
140x1

Rack Pulls (From Knee)
140x1
160x1
180x1
200x1

Neck Harness
10x12
10x7

Pulldown Abs
90lbx3x8

Got the 58.75 RT off the ground with both hands, but couldn't lock out.

Deadlifts sucked. Tried less warmup sets, but it was worse.

New PB on the Oly. squats. I love these.

[DMPM]

20/03/05

DE Bench
20x8
40x6
60x4
80x6x2 (3 grips)

Power Clean & Push Press
40x1
60x1
80x6x1

Hammer Pulldown
80x5
100x5
120x3x5

Barbell Curls
30x5
40x3x5

Plate Curls
10x5
15x2 (only 1 with left)

[BengDogg]

The oly squat was awesome, it came up real nice, 308lbs atg with only a belt is a damn fine squat for sure!!!

[Tricky]

good squattin mate

[DMPM]

Cheers. I enjoy Oly. squatting so much more than PL stylee.

I'm considering doing J5's routine after Easter. I want a 180 ATG Oly. squat...

[BengDogg]

Holy smokes Phunkman! Thats 400lbs atg!

[veganlifter]

what ever rocks your boat mate. I just want ot move the biggest amount of iron possible to a standard.

Besides my hams are too big for me to get my arse to the floor!

[BengDogg]

lol! Thats the thing about atg the bigger you get the smaller the rom anyway, one day i will have hams so big atg will be barely parrelel!

[DMPM]

22/03/05

Wide Parallel Box Squat
40x5
60x5
80x3
95x3
107.5x3
117.5x1
127.5x1
137.5x1
147.5x1 (belt)

Bottom Position GM
60x3
80x3
100x3x3

Spread Eagle Situps
22.5x3x8

Calf Raises
2x9
1x8

147.5 with the belt was easier than the 137.5 raw...

[DMPM]

24/03/05

Paused Bench
20x5
40x5
60x3
75x3
85x3
92.5x1
100x1
107.5x1
115x1

Lockouts (6” Off Chest)
80x1
90x1
100x1
110x1
120x1

Power Hang Cleans
20x3
40x3
60x3
70x3
80x2

Dumbbell Rows
30x5
40x5
50x5

Homo Rear Delt Machinethingy
3x8

Benched 115 2 weeks ago, but after last weeks disaster, just wanted to do it again.

I suck at hang cleans. Actually missed the first one at 80, then got 2, then missed the last one.

[DMPM]

26/03/05

Deadlift
60x3
100x2
140x1
155x1
165x1
175x1
185x1
195x1 (hitched)

Power Snatch & OH Squat
20x3
30x3
40x3
50x3 (belt)
60x2 (belt)

Finished with some Vertical Bar Holds, can’t remember what weight.

Terrible session. Didn’t eat enough and felt weak and light headed. Some goose was doing military presses in the cage with 10 minute breaks in between sets, so I did OH Squats. Leg and core strength was fine, but my left shoulder/elbow gave in with the 60kg, probably should’ve used a wider grip.

[Robert]

Is there anything wider than a snatch grip?

[DMPM]

My index finger was on the ring, I could've had my hands quite a bit wider.

[Scourge]

My index finger was on the ring, I could've had my hands quite a bit wider.
Probably - That's where I'm a-benching.

Why are you using a belt for snatches/OH squats?

[DMPM]

The old core felt a bit weak at the bottom position after deadlifts, so I threw the belt on.

[DMPM]

01/04/05

DE Paused Bench Press
22.5x2
42.5x2
62.5x2
82.5x6x2 (3 grips)

Power Clean & Push Press
42.5x1
62.5x1
82.5x6x1

Pullups
BWx5
BWx5
BWx4
BWx3

Plate Curls
10x5
12.5x5

I took nearly a week off due to lazyness/drunkeness/busy at work... reasonable session. The first heavy power clean was terrible, the last one was perfect, the push pressing was easy, the bar flew up.

[DMPM]

02/04/05

Deadlift
60x5
100x3
140x1
160x1
180x1
190x1

Leg Press :confused:
140x3
180x3
220x3
260x3
300x3

I wanted to do DE box squats today, but some guy was in the power cage doing military presses, so I did deadlifts. My core, lats and biceps were dead sore from yesterdays session, and I just felt crap. He was still in there when I finished deadlifting. He said he still had loads to do, so I did leg presses. My God they suck.

I got annoyed after that and left.

My workouts are all over the shop ATM. I need something more structured. I'm going away for 4 days on Friday, and when I get back I think I'm going to start J5's squat routine.

[DMPM]

04/04/05

Paused Bench
20x3
40x3
60x3
80x3
100x3x3

Barbell Row
40x5
60x5
80x3x5

Cuban Rotation
22.5x3x8

[Brett]

but some guy was in the power cage doing military presses
Was it the same guy as last week?

If so, might be time for a bit of sabotage ... :036:

[DMPM]

Yeah it was the same guy. Time to break his legs I think...

[DMPM]

05/04/05

Oly. Squat ATG
20x8
40x5
60x3
80x1
100x1
120x1
130x1
140x1 (belt)
145x1 (belt) PR

PL Squat Parallel
120x1
140x1 (belt)
150x1 (belt)

Deadlift
60x5
100x3
140x10x1

Spread Eagle Situp
25x3x8

Superset with...

Full Contact Twists
25x3x10 (Oly. bar + 5kg plate on far end)

PR on the squats. Maxed out to work out my percentages for J5’s squat routine which I’ll start next week.

I then had the bright idea of going for a PR with the PL squats too. 150 took about an hour to finish the lift, hips and PC weren’t having any of it.

Thought I’d do some speed pulls. Probably too light in hindsight, the 10th rep was still very quick, I had to stop as I was about to rip a callous off my left hand (d/o grip throughout of course).

Full contact twists are pretty cool, I just did them very light, but I certainly felt them.

[Tricky]

Well done on the PR's mate, your CS oly squat PR and WS PL squat PR's are quite close...much closer than mine would be.

[DMPM]

I think I'm good for 160+ in the PL squat if I was fresh.