Let's get super saiyan!

**dope540** · 01-07-2009 03:48 PM

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Originally Posted by LionHair

Re-pic there's Dope all casual-like in t-shirt, and the other dudes working their satin for all it's worth

Well done again mate

P.S. I've cropped & resized the photo to fit a wee bit better (came up v. wide on my screen)

cheers. hahaha i would've went up in my uniform but unlike previous years, they did all the podium stuff at the end of the day. so got changed. couldn't be bothered lounging about in my trad suit.

Quote

Originally Posted by Pete Hodgson

I like the 3 week waves Dope. It doesn't seem to over tax your body too much and you haven't got long to wait until you see if you're making progress.
Whats Dorians gym like? Does he still own it? Ever met him?

cool. gonna be hard not being able to go heavy most sessions, but it will be worth it.

dorians place is pretty cool. tis a bit like ironman but in a smaller room, well a basement. has all the kit you need though.

i think he still owns it. saw him training a couple of times, still bloody huge!

got told off by him once, well not a telling off, just a quiet word. i was deadlifting near the dumbells cos the power rack was in use. hahaha

**dope540** · 01-07-2009 06:42 PM

day 3 workout is going to be tweaked.

dorians place in teh morning, trad in teh evening. gym closes at 3pm, so thats the main reason.

**musefan** · 01-07-2009 08:33 PM

nice podium pic dope!! when you are 1st there is no dresscode lol My last exams tomoz. I can't wait to train again. well done on 1st dude, i only just noticed you were champ, as i am not on here much at the mo. keep it up dude!

**dope540** · 01-07-2009 10:23 PM

haha cheers man. probably one of the hardest tournaments i've ever done. i rank it up there with qualifiers and worlds.

**cheef** · 01-07-2009 11:16 PM

i like that routine dope like to see some dips in there somewhere tho

**dope540** · 02-07-2009 01:12 PM

oooh forgot about them. dips would most likely be done at dorians place as there's dip bars there.

will add them into the session if i'm doing hang cleans that session.

**dope540** · 02-07-2009 01:27 PM

thursday 2nd july

am session- trad.

poo session. got warmed up and stretched and only managed drilling half of the basics for my competition forms. called it a day after that.

felt ok when i woke up, but it all just crashed during basics. i blame it on all these job interviews and having to get up ridiculously early to travel. the travellling and grilling saps it outta me.

lets hope this evenings session goes better. dorians place, week 1, wave 1!

**Pete Hodgson** · 02-07-2009 04:02 PM

Congrats on your comp win Dope, sorry it's a bit late.

**dope540** · 02-07-2009 08:46 PM

thursday 2nd july.

pm session: weights, dorian yates place.

warm up: 15min stroll across town from bus stop.

week 1 wave 1, 70% of 1RM.

front squats
wu bar x 10
wu 60kg x 5
wu 80kg x 2
wu 90kg x 1
100kg 6 x 3

hammer strength incline press
wu 20kg each side x 10
wu 30kg per side x 5
40kg per side 6 x 3

hammer strength one arm row
wu 20kg per arm x 6
30kg per arm 12 x 3 (alternated between neutral grip and pronated grip)

deadlifts
wu 60kg x 15
wu 80kg x 5
100kg 6 x 3

wasn't sure about the afternoon session after feeling sapped from this morning. had a nap and felt better. no stupid winds to cool the air down and the stroll to the gym was mad.

front squats felt good today. haven't frontted for a while.

did hammer strength chest as i was at dorians place and also gave better stretch.

don't know what happened with the rows. just felt sooo good and by the time i realised, i was already on the 10th set, so might've as well finished it.

deadlifts felt strong and fast. was supposed to be done after fronts, but a monster wanted to use the power cage, so moved deads to the end.

sipped MP bcaa's and electrolyte mixed in with some strawberry and kiwi squash. may have burnt out due to the heat.

note: the weight numbers are approx as i don't really do 1RM, so have no idea and too lazy to work it out. so pretty much going off my triples max and adding a tad bit more on.

**dope540** · 03-07-2009 03:12 PM

aaaargh! mega lower body and back dommage. was fine when i woke up, but it all then kicked in on the way back home from my interview.

went a bit crazy ont eh rows yesterday me thinks.

MB's lucky he's competing, cos grrr! *shakes fist in the air* stupid doms. hahaha just messing. i wonder how trad is gonna be tomorrow with crazy doms.