For real this time...

**Dale Mabry** · 09-02-2003, 10:11 PM

Ok, I am going to make a concerted effort to chart my progress over the next 4 months. I have developed my new training protocol using many different methodologies, but at the core is Louie Simmons' microcycles of periodization. I will break this up into 2 week microcycles as follows:

Week 1
Mon-Upperbody Max Effort, main lift is a pushing movement
Tues-Lower Body Explosive effort, Posterior kinetic chain dominant
Wed off
Thurs-Upperbody Explosive effort, main lift is a pulling movement
Fri-Lower body Max Effort, anterior kinetic chain dominant
Sat and Sun Off

Week 2
Mon-Upperbody Max Effort, pulling movements
Tues-Lower body explosive effort, anterior kinetic chain dominant
Wed off
Thurs-Upper body Explosive effort, main lift is a pushing movement
Fri-Lower body max effort, posterior kinetic chain dominant

I will tweak this as I go and I will decide the exercises tomorrow, all I know is that Squats will be the main lift on max effort leg day and box squats will be the main lift on explosive day. I want to do deads but am having problems fitting them in, I will decide all that jazz tomorrow and figure out my loads too. I am basing them on low guesstimates of 275 max bench, 400 max dead, 500 max squat. I benched 300 the other day, but I don't know if I have the endurance to do 8 sets of triples at 90% max on any of these yet.

J'Bo · 09-02-2003, 10:50 PM

this sounds serious

**Jodi** · 09-03-2003, 06:12 AM

Dale, what are your dietary goals?

**Dale Mabry** · 09-04-2003, 12:18 PM

inimum 250g protein, most of which will be from caseine, with Whey only after workouts. Low Gi carbs all day, high GI immediately after workout. Flax, creatine, and a multi will be my only supplements. My goal is to get stronger, specifically to get my bench over 400, DL 600, and squat maybe 600. The only lift that has not been affected by my half-assing it the last few years is my squat, my legs have always been my strong point and is never affected by a lay off.

naturaltan · 09-04-2003, 12:42 PM

... I wish I could understand my brotha.

Whatever you're doing Mr. Mabry ... lift man lift.

J'Bo · 09-04-2003, 03:14 PM

600 deads

doesnt the bar bend in half ? what kinda of high GI foods are you going to eat post-wo?

**Dale Mabry** · 09-06-2003, 05:02 PM

My bar never bends baby, it is always straight. So This past week I went ahead and got my maxes on bench, deads, and squats. Using my percentages, I will be lifting:

240 for 8 sets of trips on bench during max effort day
335 for 8 sets of triples on squat " "
335 for 8 sets of triples on DL " "

I went with low estimates since I know I need to ease into this and I am going to be a pussy for the first week or 2 until I adjust. I haven't decided on my exercises for explosive day or assistance work, I am leaning towards power cleans, jumping box squats, and I am up in the air on chest, if anyone has any ideas for an explosive chest exercise I am open for suggestion. I guess I could do some form of falt bench throw, but I would need a really low amount of weight for safety's sake.

shortstuff · 09-06-2003, 05:09 PM

Good Luck Dale, and hey about some before pictures

J'Bo · 09-06-2003, 07:08 PM

Dale doesnt have any before pics...he is already hot

straight hey hun

**Dale Mabry** · 09-10-2003, 11:38 AM

Holy hell am I sore. Yesterday I started this and I am sore everywhere from my waist up. I have a feeling that the weights in my old gym were chipping and a little light because UPenn has all new weights and they were ALOT harder than my old gyms. Also, I have tons of gas since I am eating SOOO much protein, including 2 metrx shakes a day.

Well, today is explosive leg day, I just hope my ass doesn't explode again before then.

J'Bo · 09-11-2003, 09:11 AM

morning hotty

**Dale Mabry** · 09-12-2003, 08:50 AM

Hey baby, well, time to write in my journal.

I did legs 2 days ago and my they are so sore today. Here is what I did.

Box Squat 8 sets of 6 225
Explosive leg press 8 sets of 6 ???
Calf raises 6 sets of 15 ???
Split jumps until failure

J'Bo · 09-13-2003, 01:26 PM

your updates are almost as bad as Dave's

short and to the point though.

what are box squats?

**Dale Mabry** · 09-15-2003, 07:52 AM

Squat down onto a box, sit for a second, and then explode up. The box should be below parallel. They are excellent for generating a big squat. Well, here is squat day from Saturday.

Squat- 275 8 sets of 3 very deep
Good Mornings 185 6 sets of 6
Reverse Hyperextensions 25 4 sets of 6
Calf raises 4 sets of 12 no weight, off balance
Reverse wood chopper 3 sets of 6 45 lbs

J'Bo · 09-15-2003, 08:05 AM

that sounds like hell d

i wouldnt be able to walk for days.

**Dale Mabry** · 09-16-2003, 05:24 PM

Today-

Flat Bench 8 sets of 3, 240 lbs
Rack Deadlift 6sets of 3, 315, 335, 335, 335, 335, 315
Cable crossover 12@70, 12@80
Reverse Girp barbell row 12@155, 12@155
1 arm Lateral raise 12@ 30, 10@30
Dumbbell curl 10@ 45s, 10@45s
Close grip bench 12@135, 11@135

**Dale Mabry** · 09-17-2003, 06:05 PM

Had to take toda off cuz I was sick so I figured I would put my supplement regimen and diet.

My supplements are saw palmetto, MSM, Flax, GLA, a multi, and creatine. This will be my typical diet.

Meal 1-Cottage cheese soup
2.5 servings of fat free cottage cheese
2 servings of low sodium V8
Tablespoon of flax

Meal 2-Met-RX shake (I am switching to Micellean by VPX this week)

Meal 3-Tuna wrap
3 servings of tuna
1 tomato tortilla
BLT Light Gourmayo (It's the only stuff I can mix it with to stand the taste)

Meal 4-Postworkout Met-RX (Thinking of getting a fast absorbing MRP for this one, possibly Biotest Surge)

Meal 5-Steak and Potatoes
8 oz lean steak
3 chopped red potatoes seasoned with olive oil and italian seasoning.

Meal 6-On occassion, I will throw in sushi late night. Well, that be it.

J'Bo · 09-18-2003, 12:53 AM

mayo

i eat mayo too

**Dale Mabry** · 09-18-2003, 12:28 PM

Is that an offer?

Disclaimer-This is an inside joke.

vaptnveg · 09-18-2003, 01:18 PM

Nice routine...has a West Side Barbell flavor to it. For explosive chest excercises I'd try floor presses, 1,2 and 3 board presses, stretch band presses....and from time to time I'd even suggest doin Push Jerks. They're explosive and they require max muscle recruitment for a pushing excercise. All can be done using the dynamic 3-rep scheme you seem to be following. I've been using the West Side Barbell methedology for a few months now and I'm seeing some wicked strength gains. My Squats took a hit at first due to the wide stance, but now I'm finding myself stronger than ever in Squats. DL and Bench.

J'Bo · 09-18-2003, 08:00 PM

Quote:

Originally posted by Dale Mabry
Is that an offer?

Disclaimer-This is an inside joke.

Yes it was Mr.

We both know how long its been since i had any type of condiment...we also know that mayo is my fav

**Dale Mabry** · 09-18-2003, 08:05 PM

Yes, vaptnveg, I structured it around the westside BB routines. I am actually using push jerks as my current explosive push movement, but I am going to switch to board presses in 2 weeks. I actually made a little thing with my CD carrier so that I clip it around my chest, made some cut boards, put them into it and, voila, no need to have them held.

So J'Bo, how long has it been since you had a condiment, you know I love it when you talk all dirty and stuff.

J'Bo · 09-18-2003, 08:15 PM

Well i put one condiment in my fridge about a month ago...but i never ate it

Now my fridge is empty and so its been over 3 monthes since i have eaten any...AND I AM DYING HERE.

So help a girl out and hook me up

Hopefully you have been enjoying yours

**Dale Mabry** · 09-18-2003, 08:52 PM

Yes I have, my favorite is probably ranch, I would eat a turd if I had ranch to dip it in.

J'Bo · 09-18-2003, 08:56 PM

really? you have had condiments? you eating the same condiment all the time now? well eat some for me

**Dale Mabry** · 09-19-2003, 09:53 PM

So here is today's upper body explosive movements.

Dumbbell Floor Press 45'sx6, 90'sx5, 6 sets of70sx6
Hang Clean 135 6 sets of 6
Front Raises 25s 2 sets of 12
Hammer curls 45s 2 sets of 12
I cannot remember the tricep work cuz I did so much.

**Dale Mabry** · 09-23-2003, 09:44 PM

Well, this is my longest journal to date. I have 2 days worth of stuff now.

Saturday
Squat-295 8 sets of 3
Good mornings 205 6 sets of 4
Calf raises 4 sets of 12

Tuesday
Flat Bench 250x2, 245 7 sets of 3
Lat Pulldown 255 8 sets of 3
Incline flyes 55sx10, 55sx10
Hammer low row 188x10, 188x10
Front raise 25x10, 25x10
Preacher curl 90x10, 90x10
Tricep pushdown on assisted dip machine 110 3 sets of 10

Thats's all I remember, I am going to go aeat and goto bed now.

**Dale Mabry** · 09-24-2003, 10:59 PM

Today

Box Squats 7 sets of 6
Reverse Wood Choppers 65 6 sets of 6
Reverse Hypers 20 4 sets of 12
No balance Calf raises 4 sets of 12

Just as a little note, the button on my shorts fell off after the 1st set of reverse wood choppers, luckily my CD belt kept them up.

09-02-2003, 10:11 PM	#1
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	For real this time... Ok, I am going to make a concerted effort to chart my progress over the next 4 months. I have developed my new training protocol using many different methodologies, but at the core is Louie Simmons' microcycles of periodization. I will break this up into 2 week microcycles as follows: Week 1 Mon-Upperbody Max Effort, main lift is a pushing movement Tues-Lower Body Explosive effort, Posterior kinetic chain dominant Wed off Thurs-Upperbody Explosive effort, main lift is a pulling movement Fri-Lower body Max Effort, anterior kinetic chain dominant Sat and Sun Off Week 2 Mon-Upperbody Max Effort, pulling movements Tues-Lower body explosive effort, anterior kinetic chain dominant Wed off Thurs-Upper body Explosive effort, main lift is a pushing movement Fri-Lower body max effort, posterior kinetic chain dominant I will tweak this as I go and I will decide the exercises tomorrow, all I know is that Squats will be the main lift on max effort leg day and box squats will be the main lift on explosive day. I want to do deads but am having problems fitting them in, I will decide all that jazz tomorrow and figure out my loads too. I am basing them on low guesstimates of 275 max bench, 400 max dead, 500 max squat. I benched 300 the other day, but I don't know if I have the endurance to do 8 sets of triples at 90% max on any of these yet.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-02-2003, 10:50 PM	#2
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	this sounds serious
	....and thats my $.02

09-03-2003, 06:12 AM	#3
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Dale, what are your dietary goals?
	Essence EFA

09-04-2003, 12:18 PM	#4
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	inimum 250g protein, most of which will be from caseine, with Whey only after workouts. Low Gi carbs all day, high GI immediately after workout. Flax, creatine, and a multi will be my only supplements. My goal is to get stronger, specifically to get my bench over 400, DL 600, and squat maybe 600. The only lift that has not been affected by my half-assing it the last few years is my squat, my legs have always been my strong point and is never affected by a lay off.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-04-2003, 12:42 PM	#5
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,920 Photos: 7	... I wish I could understand my brotha. Whatever you're doing Mr. Mabry ... lift man lift.
	just kick'in it in the ole Charger

09-04-2003, 03:14 PM	#6
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	600 deads doesnt the bar bend in half ? what kinda of high GI foods are you going to eat post-wo?
	....and thats my $.02

09-06-2003, 05:02 PM	#7
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	My bar never bends baby, it is always straight. So This past week I went ahead and got my maxes on bench, deads, and squats. Using my percentages, I will be lifting: 240 for 8 sets of trips on bench during max effort day 335 for 8 sets of triples on squat " " 335 for 8 sets of triples on DL " " I went with low estimates since I know I need to ease into this and I am going to be a pussy for the first week or 2 until I adjust. I haven't decided on my exercises for explosive day or assistance work, I am leaning towards power cleans, jumping box squats, and I am up in the air on chest, if anyone has any ideas for an explosive chest exercise I am open for suggestion. I guess I could do some form of falt bench throw, but I would need a really low amount of weight for safety's sake.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-06-2003, 05:09 PM	#8
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Good Luck Dale, and hey about some before pictures
	Good things come to those who wait........

09-06-2003, 07:08 PM	#9
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Dale doesnt have any before pics...he is already hot straight hey hun
	....and thats my $.02

09-10-2003, 11:38 AM	#10
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Holy hell am I sore. Yesterday I started this and I am sore everywhere from my waist up. I have a feeling that the weights in my old gym were chipping and a little light because UPenn has all new weights and they were ALOT harder than my old gyms. Also, I have tons of gas since I am eating SOOO much protein, including 2 metrx shakes a day. Well, today is explosive leg day, I just hope my ass doesn't explode again before then.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-11-2003, 09:11 AM	#11
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	morning hotty
	....and thats my $.02

09-12-2003, 08:50 AM	#12
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Hey baby, well, time to write in my journal. I did legs 2 days ago and my they are so sore today. Here is what I did. Box Squat 8 sets of 6 225 Explosive leg press 8 sets of 6 ??? Calf raises 6 sets of 15 ??? Split jumps until failure
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-13-2003, 01:26 PM	#13
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	your updates are almost as bad as Dave's short and to the point though. what are box squats?
	....and thats my $.02

09-15-2003, 07:52 AM	#14
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Squat down onto a box, sit for a second, and then explode up. The box should be below parallel. They are excellent for generating a big squat. Well, here is squat day from Saturday. Squat- 275 8 sets of 3 very deep Good Mornings 185 6 sets of 6 Reverse Hyperextensions 25 4 sets of 6 Calf raises 4 sets of 12 no weight, off balance Reverse wood chopper 3 sets of 6 45 lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-15-2003, 08:05 AM	#15
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	that sounds like hell d i wouldnt be able to walk for days.
	....and thats my $.02

09-16-2003, 05:24 PM	#16
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Today- Flat Bench 8 sets of 3, 240 lbs Rack Deadlift 6sets of 3, 315, 335, 335, 335, 335, 315 Cable crossover 12@70, 12@80 Reverse Girp barbell row 12@155, 12@155 1 arm Lateral raise 12@ 30, 10@30 Dumbbell curl 10@ 45s, 10@45s Close grip bench 12@135, 11@135
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-17-2003, 06:05 PM	#17
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Had to take toda off cuz I was sick so I figured I would put my supplement regimen and diet. My supplements are saw palmetto, MSM, Flax, GLA, a multi, and creatine. This will be my typical diet. Meal 1-Cottage cheese soup 2.5 servings of fat free cottage cheese 2 servings of low sodium V8 Tablespoon of flax Meal 2-Met-RX shake (I am switching to Micellean by VPX this week) Meal 3-Tuna wrap 3 servings of tuna 1 tomato tortilla BLT Light Gourmayo (It's the only stuff I can mix it with to stand the taste) Meal 4-Postworkout Met-RX (Thinking of getting a fast absorbing MRP for this one, possibly Biotest Surge) Meal 5-Steak and Potatoes 8 oz lean steak 3 chopped red potatoes seasoned with olive oil and italian seasoning. Meal 6-On occassion, I will throw in sushi late night. Well, that be it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-18-2003, 12:53 AM	#18
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	mayo i eat mayo too
	....and thats my $.02

09-18-2003, 12:28 PM	#19
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Is that an offer? Disclaimer-This is an inside joke.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-18-2003, 01:18 PM	#20
vaptnveg Registered User Join Date: May 2002 Location: new brunswick, Canada Posts: 1	Nice routine...has a West Side Barbell flavor to it. For explosive chest excercises I'd try floor presses, 1,2 and 3 board presses, stretch band presses....and from time to time I'd even suggest doin Push Jerks. They're explosive and they require max muscle recruitment for a pushing excercise. All can be done using the dynamic 3-rep scheme you seem to be following. I've been using the West Side Barbell methedology for a few months now and I'm seeing some wicked strength gains. My Squats took a hit at first due to the wide stance, but now I'm finding myself stronger than ever in Squats. DL and Bench.
	captnveg

09-18-2003, 08:05 PM	#22
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Yes, vaptnveg, I structured it around the westside BB routines. I am actually using push jerks as my current explosive push movement, but I am going to switch to board presses in 2 weeks. I actually made a little thing with my CD carrier so that I clip it around my chest, made some cut boards, put them into it and, voila, no need to have them held. So J'Bo, how long has it been since you had a condiment, you know I love it when you talk all dirty and stuff.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-18-2003, 08:15 PM	#23
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Well i put one condiment in my fridge about a month ago...but i never ate it Now my fridge is empty and so its been over 3 monthes since i have eaten any...AND I AM DYING HERE. So help a girl out and hook me up Hopefully you have been enjoying yours
	....and thats my $.02

09-18-2003, 08:52 PM	#24
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Yes I have, my favorite is probably ranch, I would eat a turd if I had ranch to dip it in.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-18-2003, 08:56 PM	#25
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	really? you have had condiments? you eating the same condiment all the time now? well eat some for me
	....and thats my $.02

09-19-2003, 09:53 PM	#26
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	So here is today's upper body explosive movements. Dumbbell Floor Press 45'sx6, 90'sx5, 6 sets of70sx6 Hang Clean 135 6 sets of 6 Front Raises 25s 2 sets of 12 Hammer curls 45s 2 sets of 12 I cannot remember the tricep work cuz I did so much.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-23-2003, 09:44 PM	#27
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Well, this is my longest journal to date. I have 2 days worth of stuff now. Saturday Squat-295 8 sets of 3 Good mornings 205 6 sets of 4 Calf raises 4 sets of 12 Tuesday Flat Bench 250x2, 245 7 sets of 3 Lat Pulldown 255 8 sets of 3 Incline flyes 55sx10, 55sx10 Hammer low row 188x10, 188x10 Front raise 25x10, 25x10 Preacher curl 90x10, 90x10 Tricep pushdown on assisted dip machine 110 3 sets of 10 Thats's all I remember, I am going to go aeat and goto bed now.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-24-2003, 10:59 PM	#28
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,787 Photos: 10	Today Box Squats 7 sets of 6 Reverse Wood Choppers 65 6 sets of 6 Reverse Hypers 20 4 sets of 12 No balance Calf raises 4 sets of 12 Just as a little note, the button on my shorts fell off after the 1st set of reverse wood choppers, luckily my CD belt kept them up.