New Gym, new program...

**CowPimp** · 08-18-2006, 11:42 AM

Quote:

Originally Posted by Dale Mabry

No, I didn't do the power drop, I do a med ball plyo push up. Start on Med ball, drop, and explode back up ontoit. I don't have anyone to drop one yet so I had to substitute.

I love that move. I do a few repetitions of that exercise in my warmup sometimes to get my shoulder stabilizers going.

**Dale Mabry** · 08-19-2006, 10:27 AM

Quote:

Originally Posted by CowPimp

I love that move. I do a few repetitions of that exercise in my warmup sometimes to get my shoulder stabilizers going.

Yeah, I am really liking it as part of my routine, didn't think I would.

Today-

Power Cleans-205x2, 225x2, 245x1, 245x1, 225x1*Missed the 2nd rep
DB Power Snatch-80s 4x2

Med Intensity Pull
Cable Row-180 4x8
Reverse Grip Pulldowns-180 4x8

Assistance-
Pullover-70 2x10
DB Curls-40s 2x10
Rear Delt Raises-30s 2x10

New PR on the Power Clean. The first set I did it, I maybe dropped 2 inches under the bar. I was so afraid I wouldn't get it, I got insane hip acton on the bar and it essentially racked itself. The second set more closely resembled a power clean. I believe my previous best was 230. DB snatch felt really good and quick, I will bump to 90s next week.

Bakerboy · 08-19-2006, 10:41 AM

Nice job on the cleans, Dale. 245 cleans makes you a bad ass in my books.

How much longer will you be doing your current program?

**Dale Mabry** · 08-19-2006, 10:49 AM

Thanks. I will do the program til I plateau for 2-3 weeks, then I will change it.

**P-funk** · 08-19-2006, 01:34 PM

nice clean. no jerk?

**Dale Mabry** · 08-19-2006, 02:56 PM

Quote:

Originally Posted by P-funk

nice clean. no jerk?

I saved the jerking for home.

**P-funk** · 08-19-2006, 03:03 PM

Quote:

Originally Posted by Dale Mabry

I saved the jerking for home.

infraction issued.

Trouble · 08-19-2006, 03:13 PM

LMAO (I thought that was GG's job to get after Dale on them sexual innuendo infracts)

**Dale Mabry** · 08-21-2006, 02:40 PM

Today-

Plyos
Jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5

High Intensity Legs
Squats-315 2x4, 325 2x4
Step-ups-65 4x4

Assistance
Reverse Hypers-80 2x10
GHR-BW 2x10
Over/Under(Med Ball)-6lbs 2x30 seconds each direction
Front Toss(Med Ball)-6lbs 2x6

So, forgot about the ladder stuff, oh well, I will do it tomorrow maybe. Today, 315 felt real easy so I bumped squats up to 325 which was about right.

The last 2 exercises described-

Over/Under-Sit as if you were about to do Russian Twist, lean back with feet off the ground, knees slightly bent. Go under and over each like in a figure eight.

Front Toss-Trap a medicine ball between the ankles. With the med ball trapped, rapidly flew your hips and knees, flinging the med ball up in front of you. Drop and repeat.

Got some good hip work with both of these, I am adding them since there is no multi-hip.

Bakerboy · 08-21-2006, 02:45 PM

So Dale, the over/unders were done with a medicine ball?

**Dale Mabry** · 08-21-2006, 02:47 PM

Quote:

Originally Posted by Bakerboy

So Dale, the over/unders were done with a medicine ball?

Ooppps, yeah, fixed.

**Dale Mabry** · 08-23-2006, 01:56 PM

Bench Throw-70+bar 4x4
Plyo push-up-4x3

Med Intensity Push
Bench Press-245 3x8, 1x7
DB Shoulder Press-55s 4x8

Assistance
Chest Flye-45s 2x10
Tri Extension-150 2x10

Cardio-Intervals, 9.0mph Interval:0mph Rest, 24 min

388 cals
Max HR-181 (95%)
Ave HR-159 (83%)

Bakerboy · 08-23-2006, 02:08 PM

Good stuff, Dale. How are you performing your Plyo push-ups?

**Dale Mabry** · 08-23-2006, 05:52 PM

Start with both hands on a ball, drop to the ground into a push-up, explode back up to the ball.

Bakerboy · 08-23-2006, 08:26 PM

^ Nice.

**Dale Mabry** · 08-24-2006, 12:08 PM

Thursdays-
Plyos-
1-leg jump to box (30")-4x3
Multi-jump to box(30"/26")-4x4
Lateral Scissor (Ladder)-4 sets
Lateral Shuffle (10yds, cut, back)-2x20 yds each side
Icky Shuffle (Ladder)-2 sets with short cuts, 2 sets with long cuts

So, 1-leg hop to box was so much better, I was getting much more height. Felt like doing more decel work so I did more lateral shuffles and did up and back to include a cut. Also did Icky shuffle, but did it with wider cuts to work on deceleration, I typically just do it for quick feet. First time through I cut wide and hit every square for 2 sets, then I cut wider and hit every other square. Good times.

One thing I have noticed since doing this nutrient timing stuff is that each time I do a specific workout, it gets progressively better. I am sick and I still felt better about this plyo work out than the one last week. I am also drinking less, that combined with the placebo effect could be the reason for my progress.

**P-funk** · 08-24-2006, 02:31 PM

Quote:

I am also drinking less

I love how you come on here and lie like that.

**Dale Mabry** · 08-24-2006, 04:00 PM

Quote:

Originally Posted by P-funk

I love how you come on here and lie like that.

6 days a week is less than 7 days a week, son.

**P-funk** · 08-24-2006, 04:01 PM

Quote:

Originally Posted by Dale Mabry

6 days a week is less than 7 days a week, son.

why are you not drinking on day 7? are you having gut problems?

**Dale Mabry** · 08-24-2006, 04:12 PM

The Sabbath, my child, the sabbath.

**IainDaniel** · 08-24-2006, 04:34 PM

If you really cared you would drink 7 days a week.

**Dale Mabry** · 08-27-2006, 02:27 PM

Friday-

Power Clean-225 3x2
DB Snatch-90s 3x2

Only did power stuff, felt like shit and only had 30 minutes to work out.

**CowPimp** · 08-27-2006, 09:26 PM

Quote:

Originally Posted by Dale Mabry

The Sabbath, my child, the sabbath.

What the Hell kind of sabbath is it if you can't get drunk?

Bakerboy · 08-27-2006, 09:33 PM

^ Black Sabbath

**Dale Mabry** · 08-28-2006, 02:37 PM

Plyos
1 leg jump from box-4x4
Multi-response hurdle hops (1-leg)-4x5
Icky Shuffle Wide cuts(Ladder)-2 sets
2-ins (Ladder)-2 sets

Med Intensity Legs
Squats-285 4x8
Step-ups-25 4x8

Assistance
Reverse Hypers-90 3x10
GHR-BW 3x10

Must say, I am quite happy with how this program has gone. Lifts go up every week, I was sick as shit all weekend including today, and plyos are going so much better.

**CowPimp** · 08-28-2006, 02:54 PM

Nice squatting and reverse hypers. I wish I had a real machine for GHRs and reverse hypers.

Bakerboy · 08-28-2006, 03:19 PM

Dale, you lift like that and you're sick, that's sick!

08-19-2006, 10:49 AM	#124
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Thanks. I will do the program til I plateau for 2-3 weeks, then I will change it.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-19-2006, 01:34 PM	#125
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,136	nice clean. no jerk?
	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

08-21-2006, 02:40 PM	#129
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Today- Plyos Jump from box-4x4 Multi-response hurdle hops (1-leg)-4x5 High Intensity Legs Squats-315 2x4, 325 2x4 Step-ups-65 4x4 Assistance Reverse Hypers-80 2x10 GHR-BW 2x10 Over/Under(Med Ball)-6lbs 2x30 seconds each direction Front Toss(Med Ball)-6lbs 2x6 So, forgot about the ladder stuff, oh well, I will do it tomorrow maybe. Today, 315 felt real easy so I bumped squats up to 325 which was about right. The last 2 exercises described- Over/Under-Sit as if you were about to do Russian Twist, lean back with feet off the ground, knees slightly bent. Go under and over each like in a figure eight. Front Toss-Trap a medicine ball between the ankles. With the med ball trapped, rapidly flew your hips and knees, flinging the med ball up in front of you. Drop and repeat. Got some good hip work with both of these, I am adding them since there is no multi-hip.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-23-2006, 01:56 PM	#132
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Bench Throw-70+bar 4x4 Plyo push-up-4x3 Med Intensity Push Bench Press-245 3x8, 1x7 DB Shoulder Press-55s 4x8 Assistance Chest Flye-45s 2x10 Tri Extension-150 2x10 Cardio-Intervals, 9.0mph Interval:0mph Rest, 24 min 388 cals Max HR-181 (95%) Ave HR-159 (83%)
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-23-2006, 05:52 PM	#134
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Start with both hands on a ball, drop to the ground into a push-up, explode back up to the ball.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-19-2006, 10:41 AM	#123
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nice job on the cleans, Dale. 245 cleans makes you a bad ass in my books. How much longer will you be doing your current program?

08-19-2006, 03:13 PM	#128
Trouble Anti-mediocrity Elite Member Join Date: Mar 2006 Location: On Loan From A Distant Star System Posts: 2,080 Photos: 2	LMAO (I thought that was GG's job to get after Dale on them sexual innuendo infracts)

08-21-2006, 02:45 PM	#130
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	So Dale, the over/unders were done with a medicine ball?

08-23-2006, 02:08 PM	#133
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Good stuff, Dale. How are you performing your Plyo push-ups?

08-23-2006, 08:26 PM	#135
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ Nice.

08-24-2006, 12:08 PM	#136
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Thursdays- Plyos- 1-leg jump to box (30")-4x3 Multi-jump to box(30"/26")-4x4 Lateral Scissor (Ladder)-4 sets Lateral Shuffle (10yds, cut, back)-2x20 yds each side Icky Shuffle (Ladder)-2 sets with short cuts, 2 sets with long cuts So, 1-leg hop to box was so much better, I was getting much more height. Felt like doing more decel work so I did more lateral shuffles and did up and back to include a cut. Also did Icky shuffle, but did it with wider cuts to work on deceleration, I typically just do it for quick feet. First time through I cut wide and hit every square for 2 sets, then I cut wider and hit every other square. Good times. One thing I have noticed since doing this nutrient timing stuff is that each time I do a specific workout, it gets progressively better. I am sick and I still felt better about this plyo work out than the one last week. I am also drinking less, that combined with the placebo effect could be the reason for my progress.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-24-2006, 04:12 PM	#140
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	The Sabbath, my child, the sabbath.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-24-2006, 04:34 PM	#141
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 14,778	If you really cared you would drink 7 days a week.
	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

08-27-2006, 02:27 PM	#142
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Friday- Power Clean-225 3x2 DB Snatch-90s 3x2 Only did power stuff, felt like shit and only had 30 minutes to work out.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-27-2006, 09:33 PM	#144
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ Black Sabbath

08-28-2006, 02:37 PM	#145
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,676 Photos: 10	Plyos 1 leg jump from box-4x4 Multi-response hurdle hops (1-leg)-4x5 Icky Shuffle Wide cuts(Ladder)-2 sets 2-ins (Ladder)-2 sets Med Intensity Legs Squats-285 4x8 Step-ups-25 4x8 Assistance Reverse Hypers-90 3x10 GHR-BW 3x10 Must say, I am quite happy with how this program has gone. Lifts go up every week, I was sick as shit all weekend including today, and plyos are going so much better.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

08-28-2006, 02:54 PM	#146
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	Nice squatting and reverse hypers. I wish I had a real machine for GHRs and reverse hypers.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

08-28-2006, 03:19 PM	#147
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Dale, you lift like that and you're sick, that's sick!