Dan, you should have called his bluff and said "no, but I'd love to see you do 10 so I could learn some technique from you..." and see how that would go down.

Probably part of the half squat brigade I see that stop 12 inches above parallel with 3 plates aside and think they've done a huge set for 6 reps. Whenever I see this now I also make the comment of take off 80kg and do it properly - no wonder I have a reputation of being arrogant according to a couple of the staff their from what other members have said

If you're doing it properly then as the others have said take no notice and be happy with the great progress you've already made.

Cheers for the kind words guys. Yeh completely agree about technique saw a lot of it in the gym today, half reps AND assisted lol. Also was the typcial lad u see in the gym doing endless isolation exercises on his arms. Yeh and i guess i am happy with the progress ive made so far, wasnt put off by the comment too much anyway

Anyway, not a bad session today, slept well the night before and had a decent amount of carbs so felt really up for it.

Bench
30x6 warm up
70- 8 7 7

Note: Pretty happy with my progression on bench still, at least 8 8 8 next week.

Yates rows
60- 10 10 10

Note: Pretty easy, getting used to using an oly bar now so can hopefully start shooting up on this soon.

Dips
bw x5 warm up
15- 10 10 9

Note: First time doing volume on dips, fairly happy witht the weight and really enjoy the exercise too.

Chins
warm up bw x5
20- 8 7 7

Note: in such a negative mind set about these now. Been getting worse every week and this is the worst by far! Not really enjoying them because of this but will keep plugging away i think cause it is a very useful exercise.

awesome bench again dan, surely you should be capable of something like 80 x 5? keep going!!!!

btw your warm up are wank dan

maybe do 40 x 6, 50 x 3, 60 x 1, then do your sets of 70

cheers bro!
yea i know i hardly bother with it to tell the truth but yeh sounds like a good idea, will do next week.

Alex wrote:Probably part of the half squat brigade I see that stop 12 inches above parallel with 3 plates aside and think they've done a huge set for 6 reps. Whenever I see this now I also make the comment of take off 80kg and do it properly - no wonder I have a reputation of being arrogant according to a couple of the staff their from what other members have said

I'd just finished working my arse off for 125x3x10 with 30 second rests yesterday, and a guy rocked up to the rack, put the pins in to the level of my sternum, loaded 150kg on the bar and did a few sets of 5-6 reps, couldn't have been more than 4" ROM in any single rep! At the top of each movement he was up on his toes...really did make me wonder what the hell he was up to... I avoided saying anything although I wouldn't have felt arrogant if I had

Bench
30x8
40x6
50x5
65x5
72.5x3
80x4 (PB)

Note: still slowly creeping up every week, fairly happy.

Dips
bwx6
10x5
15x5
25x3
30x3 (PB)

Note: last set was very tough, felt good though and happy witht he weight

Yates rows
30x6
40x5
50x5
60x5
70x3
75x5

Note: Enjoying these a lot again now and happy with the progress im making.

Some nice PB's!

fucking hell dan you keep getting stronger.

much better warmup on bench aswell

ollie wrote:I'd just finished working my arse off for 125x3x10 with 30 second rests yesterday, and a guy rocked up to the rack, put the pins in to the level of my sternum, loaded 150kg on the bar and did a few sets of 5-6 reps, couldn't have been more than 4" ROM in any single rep! At the top of each movement he was up on his toes...really did make me wonder what the hell he was up to... I avoided saying anything although I wouldn't have felt arrogant if I had

Sounds almost like Olympic style good mornings. Almost.

Looking strong Fletch.

Cheers everyone

Squats
bar x12
30x10
40x8
45x8
50x6
55x8 (PB)

Note: Going to take a while getting there with these but im progressing steadily at the moment so its going ok.

RDLs
40x10
60x8
90x6
110x3
115x4 (PB)

Note: some good volume there, def my grip that let me down in the final set, really felt it slipping. Happy with the pb though.

Leg press
(30 sec rests)
Level 12x12
14x12
16x12
18x12
20x10

Note: ahh think im going to have to stop doing these for a couple of weeks. Everytime i do, on the harder sets i get a really intense pressure and pain in my head (particularly in the back) and down the back of my neck. Then i get very painful headaches lasting the rest of the day, and the occasional pain when exercising during the week. Any ideas what it is? cause its really annoying, capable of much more on that last set if it wasnt for the sudden pain and tension.

Weighted chins
(30 sec rest)

15x30
x30
x25

Note: thought id just throw these in there from now on, enjoyed them too actually.

Well done on your Bench ther Dan.

Also great strength on RDL's. Maybe it's a family trait being strong on lower back.

great stuff dan, get some chalk FFS, i think the gym your using banned it after i kept using it but i told em where to go lmao. Buy some sort of chalk bag and chalk your hands in there so they have less to wine about.

Cheers!

Trained yesterday, didn't get round to posting so here it is now

Bench
30x10
50x8
60x3
70x 9 7 7 (PB)

Note: Happy with the 9 reps on the 1st set there

Yates
30x10
40x8
65x10 10 10

Note: Progreesing well, happy with this

Dips
bwx6
bw + 17.5 x 10 10 9 (PB)

Note: Love this exercise! seem to be improving nicely too which is good.

Chins
bwx10
bw + 10 x 10 10 13

Note: Chins have been so poor recently ive decided to start over at a light weight, felt fairly easy and form was good.

Well done on the PB Dan

nice pbs again dan, gonna see 80 x 5 very soon

Didn't get round to posting last night so got two sessions to put up today

Monday-

Bench
30x10
40x8
60x6
70x3
80x5 (PB)

Note: Hmm, not sure bout the final set, the person spotting said he just placed his fingertips on the bar and didn't at all lift it, but im not 100%..will probably attempt to repeat 80x5 next week..

Yates
40x5
50x5
60x5
70x3
80x5 (PB)

Note : improved massively recently, happy with this pb.

Dips
bwx6
10 + bw x5
15 + bw x5
20 + bw x6
30 + bw x4 (PB)

Note: ahh was hoping for 30x5 really

Tuesday-

Squats
30x12
40x10
45x8
55x4
60x7(PB)

Note: Progressing steadily but slowly with these.

RDLs
40x10
60x10
90x6
105x4
115x9! (PB)

Note: Pretty chuffed with the pb there, don't know where 9 come from really! Grip just felt far stronger than last week.

Overall pretty good couple of sessions, happy with the pbs. Will post again tomorow cause i have to train then as im away on a college trip thursday and friday so won't get a chance. Means 3 days consecutive training then half a week off but i don't mind

impressive workouts. are you more into the strength side of things to the bodybuilding i take it? Tut Tut

great workouts again dan.

and about the bench, i had the same problem in your gym aswell when used to train there, some people just cant help but touch the fucking bar when your benching. So annoying! just try it again next week, i used to make it super fucking clear to ppl about touching the bar so it didnt happen anymore. Ask dom or someone to spot or lee or someone, they know not to touch the bar lol

Cheers guys..

yeh Rab id say im more to do with strength now, but only really made this change fairly recently. Also seem to be growing much more on this strength programme anyway!

I know, Ash, really pissed me off lol...ruined my day in fact..haha.

Thats a lot of PBs mate awesome sesh.

You're making good progress Dan

Yeah, nice looking RDLs especially Dan

thanks alot everyone

Trained again today cause i won't have another chance this week as im away, even though i havent had a rest day felt really up for this session going in...

Bench
30x10
50x6
60x3
70x 8 8 7

Note: Slightly annoying not to hit 8 on the final set and get a new pb but im sure i can nail it next week.

Yates rows
30x10
50x5
67.5 x9 10 9 (PB)

Note: these are going well at the moment, finally catching my bench!

Dips
bw x10
bw+ 20x 10 9 7 (PB)

Note: ahh just failed on the lockout of the 8th rep on 3rd set, very happy with the 10 and 9 though still.

Chins
bw x8
bw+ 12.5 x 10 10 11

Note: Felt soo tired going in to this last exercise, normally do on volume days, happy with 10 10 11 even, at a fairly light weight.

Thats it until monday now ...even though its only a day longer wait than normal feels ages lol!

PBs EVERY session, mad stuff dan!
wanan see more next week! hahaha, maybe try 80 for 3 sets of 4 on bench aswell?