Better Than Ever

**DOMS** · 11-07-2007, 09:08 PM

Assail him, impale him, with monster truck force.

**DOMS** · 11-07-2007, 09:14 PM

WBM, Day 5: Off Day

Day wasn't my best. I burned out way too quickly. As evidenced by the Military Presses. It's like my strength level dropped by 20% (or more). I didn't feel 100% going in to begin with, but I wasn't going to back down.

I think I need to take 5 off of the External Rotations. They're supposed to be a supporting exercise, but I have to push too hard at the end to do them.

I was also sweating like a pig. Which is something that I don't normally do.

Bench Press
3 @ 155
3 @ 155
3 @ 155
3 @ 155
3 @ 155
3 @ 155
3 @ 155
3 @ 155
3 @ 155
3 @ 155

Romanian Deadlift
6 @ 195
6 @ 195
6 @ 195
6 @ 195

Military Press
6 @ 100
6 @ 100
6 @ 100
1 @ 100

Standing Calf Raise
6 @ 195
6 @ 195
6 @ 195
6 @ 195

DB Upright Row
6 @ 45
6 @ 45
6 @ 45
5 @ 45

External Rotation
6 @ 20
5 @ 20
5 @ 20
4 @ 20

07/11/2007

**Gazhole** · 11-08-2007, 12:38 AM

Perhaps time for a short unload? Or could just be an off day, man.

Still looks pretty damned intense though, so i dont think you have much to worry about!

JailHouse · 11-08-2007, 07:02 AM

Don't worry about sweating like a pig, I get pretty bad to. Damn thats a lot of benching. What are you RI like?

goob · 11-08-2007, 09:18 AM

Quote:

Originally Posted by DOMS

Assail him, impale him, with monster truck force.

That is the 'mission statement' for Bigdyl's school of sodomy.

That's a pretty awesome workout DOMS. Pressing is superb.

**DOMS** · 11-08-2007, 10:01 AM

Quote:

Originally Posted by Gazhole

Perhaps time for a short unload? Or could just be an off day, man.

I think it's just an off day.

Quote:

Originally Posted by Gazhole

Still looks pretty damned intense though, so i dont think you have much to worry about!

Thanks, Gaz!

**DOMS** · 11-08-2007, 10:02 AM

Quote:

Originally Posted by JailHouse

Don't worry about sweating like a pig, I get pretty bad to. Damn thats a lot of benching. What are you RI like?

Thanks, man!

I take 60 second RIs. But I did take a full two minutes after the 7th rep.

**DOMS** · 11-08-2007, 10:03 AM

Quote:

Originally Posted by goob

That is the 'mission statement' for Bigdyl's school of sodomy.

It's also a line from a Cake song.

Quote:

Originally Posted by goob

That's a pretty awesome workout DOMS. Pressing is superb.

Thanks, goob!

Scarface30 · 11-08-2007, 11:04 AM

I can only imagine you'd be sweating after that one! deads, bench and military pressing in one workout! awesome job

**DOMS** · 11-11-2007, 08:37 PM

Quote:

Originally Posted by Scarface30

I can only imagine you'd be sweating after that one! deads, bench and military pressing in one workout! awesome job

Heh, that's funny, I never thought that I was doing deads, bench and military all in one workout.

Thanks, Scarface!

**DOMS** · 11-11-2007, 08:44 PM

WBM, Day 6: Change

I'm really liking this workout. I can see the changes, especially in my upper body. My chest, delts, and tris have exploded. I think it has more to do with the inclusion of Chin-ups and Dips more than anything else. Though I have to image that the 10x3 isn't hurting anything.

I was a little weak with the Leg Curls, but that's not surprising. I've always been weak in those.

I really do enjoy the Overhead Squats. I can feel the workout that my core is getting. If you haven't done them, give 'em a try!

Chin-ups
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)
3 @ BW (assisted)

Decline DB Bench Press
6 @ 65
6 @ 65
6 @ 65
6 @ 65

Hammer Curl
6 @ 35
6 @ 35
6 @ 35
6 @ 35

Standing Calf Raise
6 @ 195
6 @ 195
6 @ 195
6 @ 195

Leg Curl
6 @ 85
6 @ 85
5 @ 85
4 @ 85

Overhead Squat
6 @ 90
6 @ 90
6 @ 90
6 @ 90

11/11/2007

JailHouse · 11-12-2007, 04:09 AM

It sounds like 10x3 is working out vary well for you. Keep up the good work and nice w/o!

goob · 11-12-2007, 11:59 AM

Wow. Looks like a blitzkreig workout! Outstanding OH squats, they are a brutal move, hits the whole body, and that is some kick ass numbers.

katt · 11-12-2007, 12:54 PM

Dang ! Nice workouts you got going on in here Doms!

This is your 6th day and you're seeing changes already? YAY!

Brutus_G · 11-12-2007, 03:25 PM

Im likeing that 10X3 DOMS keep it up man!

Scarface30 · 11-13-2007, 08:05 AM

OH squats at the end says it all. awesome workout DOMS

SamEaston · 11-13-2007, 08:49 AM

OH Squats are tough enough as they are without doing calf raises and leg curls before them

You're not right!!

vortrit · 11-13-2007, 09:53 AM

Looks like your getting in some solid workouts. OH Squats are tough.

the other half · 11-13-2007, 11:28 AM

do you have a big pad behind you while doing the oh squats, just in case you fall backwards.

great looking workout. if you make great progress, then katt will want to try this one next. thanks

katt · 11-13-2007, 11:37 AM

Quote:

Originally Posted by the other half

do you have a big pad behind you while doing the oh squats, just in case you fall backwards.

great looking workout. if you make great progress, then katt will want to try this one next. thanks

bigss75 · 11-13-2007, 12:15 PM

Awesome Volume. Is the soreness from this routine now as bad as the begining?

**DOMS** · 11-13-2007, 12:23 PM

Quote:

Originally Posted by JailHouse

It sounds like 10x3 is working out vary well for you. Keep up the good work and nice w/o!

Yep, I never done 10x3. So it's something new for my body. Which it likes.

Thanks, JailHouse!

**DOMS** · 11-13-2007, 12:24 PM

Quote:

Originally Posted by goob

Wow. Looks like a blitzkreig workout! Outstanding OH squats, they are a brutal move, hits the whole body, and that is some kick ass numbers.

Thanks, goob.

On the last few reps of the last sets, I could feel muscles all over my torso getting a workout. I mean it, I could feel them. w00t!

**DOMS** · 11-13-2007, 12:27 PM

Quote:

Originally Posted by katt

Dang ! Nice workouts you got going on in here Doms!

Thanks, katt! It's Chad Waterbury's program.

[quote=katt;1706541 This is your 6th day and you're seeing changes already? YAY![/quote]

I really can see the changes. I has three things I've never done before: 10x3 set/rep, Dips, and Pull-ups. Plus, it's been a year since I've done the Military Press.

I have a condition in my shoulder that made me foreswear these things for the last year or so. But I figured what the hell, I'd try them. And I've felt no pain so far.

11-08-2007, 07:02 AM	#154
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Don't worry about sweating like a pig, I get pretty bad to. Damn thats a lot of benching. What are you RI like?
	Jailhouse Journal

11-08-2007, 11:04 AM	#159
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,641 Photos: 2	I can only imagine you'd be sweating after that one! deads, bench and military pressing in one workout! awesome job
	Warning: Seismic Testing Zone

11-12-2007, 04:09 AM	#162
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	It sounds like 10x3 is working out vary well for you. Keep up the good work and nice w/o!
	Jailhouse Journal

11-12-2007, 03:25 PM	#165
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Im likeing that 10X3 DOMS keep it up man!
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

11-13-2007, 08:05 AM	#166
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,641 Photos: 2	OH squats at the end says it all. awesome workout DOMS
	Warning: Seismic Testing Zone

11-12-2007, 11:59 AM	#163
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,345	Wow. Looks like a blitzkreig workout! Outstanding OH squats, they are a brutal move, hits the whole body, and that is some kick ass numbers.

11-12-2007, 12:54 PM	#164
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Dang ! Nice workouts you got going on in here Doms! This is your 6th day and you're seeing changes already? YAY!

11-13-2007, 09:53 AM	#168
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,642 Blog Entries: 1 Photos: 5	Looks like your getting in some solid workouts. OH Squats are tough.
	My Journal!

11-13-2007, 11:28 AM	#169
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	do you have a big pad behind you while doing the oh squats, just in case you fall backwards. great looking workout. if you make great progress, then katt will want to try this one next. thanks
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

11-13-2007, 12:15 PM	#171
bigss75 Let Me See Yo Grill Elite Member Join Date: May 2002 Location: Colorado Posts: 5,032	Awesome Volume. Is the soreness from this routine now as bad as the begining?