New Gym, new program...

**IainDaniel** · 12-09-2006, 05:25 AM

Ouch now you have really insulted my internets ability.

**Dale Mabry** · 02-17-2007, 10:43 AM

Well, new program, main goal is improving strength in the hip area without sacrificing everything else, so I add more hip dominant stuff into what i was doing. Actually been doing this for a bit with 1-leg RDLs, but I was too lazy to log shit. I was 235 coming out of the New Year, am down to 216-218, going to 205 and then back up to 210. Mild strength drop in most lifts, but nothing not to be expected in a caloric deficit. Anyway, here is what i will be doing, outside of playing tennis on Wed/Fri.

Monday-
Front Squat-3x4
1-leg DB RDL-3x8
Cable Row-3x4
Shoulder Press-3x8

Wednesday or Thursday
Plyos-Assorted shit, probably1 leg jump over obstacle, pro-agility, and something else
Hang Cleans

Saturday-
SLDL-3x4
Drop Lunge-3x8
Bench press-3x4
Pull-ups-3x8

Conditioning will be done somewhere in between, randomly when I have the time, and 1/2 volume on training days. 20 sec 11.5/20 sec rest for 6 reps, 1:20 rest, repeat. 4x on it's own, 2x on training days.

Anyway, I will log today as it is my first SLDL day, everything else I have been pretty much doing.

Today-
SLDL-255 3x4
Drop Lunge-35s 3x8
Bench press-255 3x4
Pull-ups-BW 3x8

I don't know what I am going to do about plyos, when I started doing them in January, a 30" box was enough, but now I can clear it on a 1-leg hop. I guess I have to find something to stack on top of the box, maybe a step riser or something. I eventually want to do complexes, but will wait at least 4 weeks to get my low back strength up. I definitely had a lot more than 255 in SLDL today, but in the interest of walking upright tomorrow, I thought better of it...Insert post about me being a pussy below.

Bakerboy · 02-17-2007, 11:05 AM

pussy

**P-funk** · 02-17-2007, 01:46 PM

stack some bumper plates on top of the plyo box.

Bakerboy · 02-17-2007, 02:24 PM

A 30" one foot hop is pretty fucking good... I wish I could do that! Nice.

**Dale Mabry** · 02-17-2007, 04:52 PM

Quote:

Originally Posted by P-funk

stack some bumper plates on top of the plyo box.

I would prefer them to be less damaging in the very likely event they become projectiles.

**P-funk** · 02-17-2007, 04:54 PM

Quote:

Originally Posted by Dale Mabry

I would prefer them to be less damaging in the very likely event they become projectiles.

yea. it scares the shit out of me too.

Maybe just do regular jumps instead of jumping onto a box? I know it isn't the same thing, but it is just another thing to work on......like back board touches and shit like that.....which reminds me. I have a great little story for you about AP.....emailing now.

**Dale Mabry** · 02-17-2007, 04:56 PM

They had a thing on ESPN with 2 combine guys who train at AP last Sunday.

**P-funk** · 02-17-2007, 04:59 PM

Quote:

Originally Posted by Dale Mabry

They had a thing on ESPN with 2 combine guys who train at AP last Sunday.

thanks for giving me the heads up about it.

how was it?

**Dale Mabry** · 02-17-2007, 05:39 PM

It was like 2 minutes, they talked about learning tricks and improving performance. It may be a weekly thing, not sure.

**Dale Mabry** · 02-19-2007, 10:49 AM

Today-
Hang Cleans-185 2x2
Front Squat-255 3x4
1-leg DB RDL-50lbs 3x8
Cable Row-220 3x4
Shoulder Press-50s 3x8

Tweaked my trap, should be fine, will heat it to loosen it up. Started taking CEE and caffeine yesterday, feel pretty good. Did intervals last night, 4 sets of 4 minutes as outlined above.

**Dale Mabry** · 02-22-2007, 05:50 PM

Today-
1 leg hop over barrier (30")-2x3 each side
SLDL-275 2x4, 295 1x4
Drop Lunge-40s 3x8
Bench press-255 3x4
Pull-ups-BW 3x8

1 leg hops were easier, I was surprised how easy 295 was on SLDL, I probably could have gotten it 8 times. I am thinking when all is said and done that 350 will be my 4rm, with a ton of room for improvement. Also, i warmed up, but didn't bother writing the whole thing down.

Bakerboy · 02-22-2007, 08:25 PM

Looking good sparky- What are you jumping over-- I still am so impressed that you can jump over somethings 30" hight with one leg--

Nice job Dale.

**Dale Mabry** · 02-22-2007, 08:49 PM

Quote:

Originally Posted by Bakerboy

Looking good sparky- What are you jumping over-- I still am so impressed that you can jump over somethings 30" hight with one leg--

Nice job Dale.

A 24" plyo box with 6 inches of step risers on top so they just fall if I clip them. I will try the 30" box next week, wanted to make sure I was clearing about 32" before I went with something that could lead to my demise.

**CowPimp** · 02-22-2007, 09:10 PM

Cool workouts their Dale. Short, but sweet. It has everything one could need.

Also, I will e-mail you again soon about that project for class I mentioned. Thanks a lot.

**Dale Mabry** · 02-22-2007, 09:39 PM

Quote:

Originally Posted by CowPimp

Cool workouts their Dale. Short, but sweet. It has everything one could need.

Also, I will e-mail you again soon about that project for class I mentioned. Thanks a lot.

Ain't no thang...

**Dale Mabry** · 02-23-2007, 07:55 AM

Weighed in at 214lbs today, pretty psyched. My BF% is actually lower than it was at camp when I weighed 207. I do cardio and play tennis today, may have a nice cheat meal. Initially I was going down to 205lbs and then coming back up to 210. I may drop a little lower and see how performance is affected. I am very fast right now and the 21lbs weight drop actually made me faster than I thought I would be.

CEE also seems to be working well with the caffeine. I am considering Rhodiola and possibly Cordyceps, but we will see.

**IainDaniel** · 02-23-2007, 08:11 AM

How tall are you D?

**Dale Mabry** · 02-23-2007, 08:24 AM

5'11"

**Dale Mabry** · 02-26-2007, 05:57 PM

Hang Cleans-225 3x1
Front Squat-255 3x4
1-leg DB RDL-60lbs 3x8
Cable Row-200 3x4
Shoulder Press-50s 3x8

Dropped the row weight because of the strain last week, foot was injured on Friday, but feels better. This workout sucked because it was at 5pm, anything after noon sucks, IMO.

**Dale Mabry** · 03-08-2007, 06:33 AM

Well, week off, back on track.

Tuesday-
Hang Clean 185
SLDL-295 3x4
Drop Lunge-20s 3x8
Bench press-225 1x7, 2x8
Pull-ups-BW+20 3x4

Nice, easy workout. Today, I do the other one.

**Dale Mabry** · 03-12-2007, 11:35 AM

Today-
double leg hop over 2 barriers (30"/30")-3x4
Single leg hop over barrier (30")-2x4
Hang Clean 185
SLDL-315 3x4
Drop Lunge-30s 3x8
Bench press-225 1x8, 1x7, 1x6
Pull-ups-BW+20 3x4

I didn't put in my last workout, but I don't remember what I did either, oh well.

**Dale Mabry** · 03-19-2007, 11:10 AM

Today-
Double jump over barrier (36")-4x2
Single leg hop over barrier (30")-3x3
Hang Cleans-185 3x1, 225 1x1
Front Squat-225 3x8
1-leg DB RDL-50 3x8
Pull-ups-BW+15 3x4
Shoulder Press-45 3x8

Reverse Curl-ups-BW 3x10
Curl-ups-2x10

Bakerboy · 03-19-2007, 01:43 PM

This may sound stupid but what's a curl up. Is that the same as a crunch?

Nice WO, Dale.

I have been doing hops as part of my warmup. Double and single, lateral, onto an object, over an object and onto precise objects- like railling hops. Since you are the hop master I was wondering if you could give me some other suggestions/ ideas for me to implement into my next program. The main thing I am going after is to increase my vertical.

**Dale Mabry** · 03-19-2007, 09:00 PM

Quote:

Originally Posted by Bakerboy

This may sound stupid but what's a curl up. Is that the same as a crunch?

Nice WO, Dale.

I have been doing hops as part of my warmup. Double and single, lateral, onto an object, over an object and onto precise objects- like railling hops. Since you are the hop master I was wondering if you could give me some other suggestions/ ideas for me to implement into my next program. The main thing I am going after is to increase my vertical.

Since I have been doing multiple hops over barriers, my lower body power has jumped big time. My vert isn't crazy, but I went from fingertipping the rim to being able to reach into it on a double leg jump after pretty much maxing it out 6 months ago. Unfortunately, before I was probably hitting up too many sets for strength work while trying to increase power, so that has probably had an impact. I want to try complexes too, but haven't gotten into them, maybe after next strength cycle.

Bakerboy · 03-19-2007, 09:16 PM

^ Sounds like you need a basketball, Dale.

I can touch the rim, which is a huge improvement for me- I used to only be able to grab the net.

12-09-2006, 05:25 AM	#301
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,603	Ouch now you have really insulted my internets ability.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

02-17-2007, 10:43 AM	#302
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Well, new program, main goal is improving strength in the hip area without sacrificing everything else, so I add more hip dominant stuff into what i was doing. Actually been doing this for a bit with 1-leg RDLs, but I was too lazy to log shit. I was 235 coming out of the New Year, am down to 216-218, going to 205 and then back up to 210. Mild strength drop in most lifts, but nothing not to be expected in a caloric deficit. Anyway, here is what i will be doing, outside of playing tennis on Wed/Fri. Monday- Front Squat-3x4 1-leg DB RDL-3x8 Cable Row-3x4 Shoulder Press-3x8 Wednesday or Thursday Plyos-Assorted shit, probably1 leg jump over obstacle, pro-agility, and something else Hang Cleans Saturday- SLDL-3x4 Drop Lunge-3x8 Bench press-3x4 Pull-ups-3x8 Conditioning will be done somewhere in between, randomly when I have the time, and 1/2 volume on training days. 20 sec 11.5/20 sec rest for 6 reps, 1:20 rest, repeat. 4x on it's own, 2x on training days. Anyway, I will log today as it is my first SLDL day, everything else I have been pretty much doing. Today- SLDL-255 3x4 Drop Lunge-35s 3x8 Bench press-255 3x4 Pull-ups-BW 3x8 I don't know what I am going to do about plyos, when I started doing them in January, a 30" box was enough, but now I can clear it on a 1-leg hop. I guess I have to find something to stack on top of the box, maybe a step riser or something. I eventually want to do complexes, but will wait at least 4 weeks to get my low back strength up. I definitely had a lot more than 255 in SLDL today, but in the interest of walking upright tomorrow, I thought better of it...Insert post about me being a pussy below.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-17-2007, 11:05 AM	#303
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	pussy
	No strength within, no respect without - Kasmiri Proverb

02-17-2007, 01:46 PM	#304
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	stack some bumper plates on top of the plyo box.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-17-2007, 02:24 PM	#305
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	A 30" one foot hop is pretty fucking good... I wish I could do that! Nice.
	No strength within, no respect without - Kasmiri Proverb

02-17-2007, 04:56 PM	#308
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	They had a thing on ESPN with 2 combine guys who train at AP last Sunday.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-17-2007, 05:39 PM	#310
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	It was like 2 minutes, they talked about learning tricks and improving performance. It may be a weekly thing, not sure.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-19-2007, 10:49 AM	#311
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Today- Hang Cleans-185 2x2 Front Squat-255 3x4 1-leg DB RDL-50lbs 3x8 Cable Row-220 3x4 Shoulder Press-50s 3x8 Tweaked my trap, should be fine, will heat it to loosen it up. Started taking CEE and caffeine yesterday, feel pretty good. Did intervals last night, 4 sets of 4 minutes as outlined above.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-22-2007, 05:50 PM	#312
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Today- 1 leg hop over barrier (30")-2x3 each side SLDL-275 2x4, 295 1x4 Drop Lunge-40s 3x8 Bench press-255 3x4 Pull-ups-BW 3x8 1 leg hops were easier, I was surprised how easy 295 was on SLDL, I probably could have gotten it 8 times. I am thinking when all is said and done that 350 will be my 4rm, with a ton of room for improvement. Also, i warmed up, but didn't bother writing the whole thing down.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-22-2007, 08:25 PM	#313
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Looking good sparky- What are you jumping over-- I still am so impressed that you can jump over somethings 30" hight with one leg-- Nice job Dale.
	No strength within, no respect without - Kasmiri Proverb

02-22-2007, 09:10 PM	#315
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Cool workouts their Dale. Short, but sweet. It has everything one could need. Also, I will e-mail you again soon about that project for class I mentioned. Thanks a lot.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-23-2007, 07:55 AM	#317
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Weighed in at 214lbs today, pretty psyched. My BF% is actually lower than it was at camp when I weighed 207. I do cardio and play tennis today, may have a nice cheat meal. Initially I was going down to 205lbs and then coming back up to 210. I may drop a little lower and see how performance is affected. I am very fast right now and the 21lbs weight drop actually made me faster than I thought I would be. CEE also seems to be working well with the caffeine. I am considering Rhodiola and possibly Cordyceps, but we will see.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-23-2007, 08:11 AM	#318
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,603	How tall are you D?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

02-23-2007, 08:24 AM	#319
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	5'11"
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-26-2007, 05:57 PM	#320
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Hang Cleans-225 3x1 Front Squat-255 3x4 1-leg DB RDL-60lbs 3x8 Cable Row-200 3x4 Shoulder Press-50s 3x8 Dropped the row weight because of the strain last week, foot was injured on Friday, but feels better. This workout sucked because it was at 5pm, anything after noon sucks, IMO.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-08-2007, 06:33 AM	#321
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Well, week off, back on track. Tuesday- Hang Clean 185 SLDL-295 3x4 Drop Lunge-20s 3x8 Bench press-225 1x7, 2x8 Pull-ups-BW+20 3x4 Nice, easy workout. Today, I do the other one.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-12-2007, 11:35 AM	#322
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Today- double leg hop over 2 barriers (30"/30")-3x4 Single leg hop over barrier (30")-2x4 Hang Clean 185 SLDL-315 3x4 Drop Lunge-30s 3x8 Bench press-225 1x8, 1x7, 1x6 Pull-ups-BW+20 3x4 I didn't put in my last workout, but I don't remember what I did either, oh well.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-19-2007, 11:10 AM	#323
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,838 Photos: 10	Today- Double jump over barrier (36")-4x2 Single leg hop over barrier (30")-3x3 Hang Cleans-185 3x1, 225 1x1 Front Squat-225 3x8 1-leg DB RDL-50 3x8 Pull-ups-BW+15 3x4 Shoulder Press-45 3x8 Reverse Curl-ups-BW 3x10 Curl-ups-2x10
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-19-2007, 01:43 PM	#324
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	This may sound stupid but what's a curl up. Is that the same as a crunch? Nice WO, Dale. I have been doing hops as part of my warmup. Double and single, lateral, onto an object, over an object and onto precise objects- like railling hops. Since you are the hop master I was wondering if you could give me some other suggestions/ ideas for me to implement into my next program. The main thing I am going after is to increase my vertical.
	No strength within, no respect without - Kasmiri Proverb

03-19-2007, 09:16 PM	#326
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ Sounds like you need a basketball, Dale. I can touch the rim, which is a huge improvement for me- I used to only be able to grab the net.
	No strength within, no respect without - Kasmiri Proverb

03-20-2007, 08:26 AM	#327
Dale Mabry Moderator Moderator