DLDave

7/18 Bench

Flat Bench
225 x 5
275 x 3
315 x 3
Add Rage X
365 x 3
405 x 3

Tricep Pushdowns
Straight bar
160 for 3 sets of 15
Rope
120 for 3 sets of 15

Seated horizontal plate-loaded row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10
4 plates + quarter per side for 6

Pulldown
3 sets of 10

Worked up to a moderate weight mainly to see how this shirt did. I found someone selling two and worked out a deal to try out the bigger one first. Turns out this one is too big, so I'll swap this for the size smaller and see how that does. Got very little pop off the bottom as chest plate is too big, but both sets were pretty easy. On a positive note, this is the heaviest I've gone in a month and the elbow felt fine.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/22 Back/Legs

Chain suspended good mornings w/ cambered bar
245 x 5
295 x 5
335 x 3
385 x 1
425 x 1
475 x 1
475 x 1

Speed pulls against doubled minis (alternate conventional and sumo)
315 for 3 sets of singles
365 for 3 sets of singles
405 for 2 sets of singles

Standing hamstring curls
3 sets of 10

Reverse hypers
210 for 3 sets of 10

I headed in with a plan to do the good mornings and speed pulls, which turned out to be the same thing that the morning crew had done. I don't think I've ever done good mornings for heavy singles before, so left some in the tank rather than risk a back injury. Was pretty hot in the gym, didn't have much left after the pulls.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/23 Extra Stuff

Stationary bike
15 min @ 70 rpm

Hammer Curls
35 x 10
45 x 10
60 x 10
70 x 8

Tricep rope pushdowns
80 for 3 sets of 15

Standing Ab Pulldowns
5 sets of 10, worked up to 160

Static hex dumbbell holds
3 sets @ 30 sec each

Static barbell holds
135 x 30 sec
225 x 30 sec
315 x 20 sec

Hip Abductor/adductor
3 sets of 15, light weight

Torso rotator
3 sets of 10, moderate weight

Foam roller
quads, hamstrings, IT band

Tricep and hip work kept light to stretch out some tightness, the rest is the occassional grip and bicep work that I don't do on a regular schedule. I've been slacking on the foam roller for rehab after leg work, and I'm really starting to pay as my legs and hips have been very tight for the past 2 weeks.

And my smaller Rage X arrived today. This one is going to be fun.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/24 DE Bench

Speed Bench
225 for 3 sets of 3

Wide-grip Pulldowns
worked up to 200 on sets of 5
dropped to to 120 for 3 sets of 12

Reverse pec deck
150 x 12
170 x 12
190 x 12

Face Pulls
100 x 15
120 x 15
140 x 15
160 x 15

Dumbbell 2-hand overhead tricep extension
55 x 10
75 x 10
90 x 10
100 x 10

Machine shrugs
405 for 3 sets of 10

Felt like crap today, almost skipped this one. Started softball double-headers last night and a bunch more swings and throws than usual, which left me with sore arms and shoulders, followed by drinking until midnight. So I dropped the weight and increased reps on a couple of things. Haven't done these overhead dumbbell tricep things for probably 6 years, no idea how effective it is for bench press strength (although some of the Big Iron guys do them), but it didn't seem to bother my elbows.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/26 Squat

Foam box squat, below parallel, w/chains
325 + 200 lb chains for 5 sets of 2 (lost track of sets)
415 + 200 lb chains for 1 set of 2

Deadlifts with plates on 2-3" foam pads (conventional)
225 x 1
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
635 x 1

Sandbag carry
2 bags + 120 lb dumbbell for 50 yard trip

Reverse hypers
280 for 3 sets of 10

Kneeling pulldown Abs
3 sets of 10

My hips have been in bad shape all week, so today wasn't the best day to squat on the varsity rack with the pros helping. The chains were throwing me off balance, and the foam was already below parallel before I even sunk into it, which was real good for the already sore hips. Fortunately I didn't miss any reps, but it was brutal, which I guess is good. I was told that I need to work on lower back strength, so I see many more good mornings and reverse hypers in my future.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Yes, you have a weak back. You can only pull 680.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I think Wenning changed his mind after I pulled today, as he was later telling me to work on some different things. His main point was that my back is straight up and down when squatting rather than leaning forward so that hips go back, which he attributed to a weak lower back.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

It took me a while to be able to push my ass back. Lynn is very good at it but he has a weak lower back and I'm not setting the deadlift world on fire either, so it's technical more than anything.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I've added more lower back work lately anyways to keep the deadlift moving, so not going to worry about it too much. Not that I don't think Wenning knows his shit, but I think technique has as much to do with it than anything. I just don't really think about leaning forward when trying to sit back.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Problem though is if you're upright while sitting back you will fall backwards. You have to lean forward a bit while you're sitting back.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

Was Dan on a "you better break parallel" kick today? He was making everyone bury their squats yesterday. He made the new guy Dave squat down to box and three pads and the kid is almost as tall as you are. Sounds like he doesn't want anyone cutting their squats high from now on, which I think is good. Chuck, Chuck and Matt buried their squats in that latest video. I must have lost my invitation for that session in the mail or something.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

No, that was Dan's plan last time I squatted with him (2 weeks ago I think). I think I had a couple of sets that week with only 2 pads. Today was all Chuck's call. I got to use one pad under that taped-up foam thing. When I added a 2nd pad for one of my sets, he said "you don't need all that" and pulled it out.

That "opener session" in that vid was the road trip they took last week down to Powerstation.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/27 Bench

Flat bench
225 x 5
275 x 3
315 x 3
365 x 1
Add new Rage X
365 x 3 (no board, nowhere close to touching)
405 x 3 (3-board)
455 x 2 (2-board)
495 x 2 (1-board for first rep, no-board no touch on 2nd)

Floor pin press
225 x 5
315 x 5
405 x 3
495 x 3
585 x 3
635 x 3
675 x 3

Seated plate-load horizontal row
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10

Tricep pushdowns, straight bar
100 for 4 sets of 15-20

So that's what a properly fitted bench shirt is supposed to feel like. This one isn't crazy tight but should be good for now. It's going to take a few weeks to stretch out so that I can touch something in the 450-500 range. Today it probably would've taken close to 550 to touch. The tighter fit caused some issues with setup and grip, so I'm going to have some adjustments to make there. The bar was coming up at a decent speed though. Think that pin press set is a PR, not that it really matters though, at least not until I can find a pin press federation.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/29 Back work

V-bar pulldowns
100 x 10
130 x 10
160 x 10
180 x 10

Pull-thrus
100 x 10
120 x 10
140 x 10
160 x 10

Standing Ab pulldown
100 x 10
120 x 10
140 x 10
160 x 10

Hammer Curls
35 x 12
45 x 12
45 x 12

45 degree back raise
BW x 10
25 lb plate x 10
25 lb plate x 8

Lower back tightened-up something fierce on the pull-thrus, and barely got the back raise sets in. I don't think I'm recovered from the squat/deadlift on Saturday. I also discovered that my hip tightness isn't so much hip as it is a quad strain, which extends from the groin to the outside in the upper quad, and was pretty painful when I dropped my hips on the pull-thrus, just as it was when I squatted low on Saturday.

I also learned 2 commercial gym lessons from observing today:

1. if your "personal trainer" asks a guy to let you work in, please make sure you're working hard enough that you can't have a 2 minute conversation with her during your set of 20 lb rope extensions.

2. if you're going to attempt a 385 lb bench, please ask the biggest guy nearby to spot you, and not the guy in runner's shorts. Runner's shorts guy didn't do so well pulling that weight off of you, did he?

My log: http://www.ironmagazineforums.com/on...ining-log.html

Seanp156

Haha, is this at Lifetime? I bet you get some weird looks when you do pull-throughs there.

My Journal

DLDave

Yep, and yep

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

7/31 DE Bench

Seated military
225 x 10
225 x 10
275 x 5

Reverse pec deck
170 for 3 sets of 12

Chest-assisted row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates for 10
4 plates and a quarter for 10

Close-grip bench (thumbs on smooth)
135 x 10
185 x 10
225 x 10

Machine shrugs
2 plates per side for 10
3 plates per side for 10
4 plates per side for 10

Face pulls
100 x 10
120 x 10
140 x 15
160 x 15

Panora pushdowns
100 x 10
120 x 10
140 x 10
160 x 10

Been awhile since I've done any direct front delt presses, while I've been focusing more on rear delts and lats for bench assistance. Strength is down on these militaries, not sure if that's something I should address with more work or not.

My log: http://www.ironmagazineforums.com/on...ining-log.html

Stewart20

strength is DOWN on militaries???? HA! That's comical

http://futuretrainer.blogspot.com/ --My new blog!!

DLDave

I guess you're right Stewart. The 275 seemed slower than the last time I did it, but I can't find in my log when I did 275 last time. It may have been prior to January, didn't seem so long ago.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

front delts kick in on that last 1-2 inches above your belly when you're trying to touch. Shirted belly dumps are usually related to weak front delts.

Also, looks like I won't have to come in on Sat. I'm supposed to testify in a criminal case and the defendant didn't show up, so the trial got postponed. Dodged that Chuck bullet.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

JL Holdsworth joined Lexen. He was in there today training some kid. Lynn said he did a floor press yesterday with 545, smoked it.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I've heard he's been there a few days this week. No clue who he would be training with.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

He'll likely hook up with Chuck's group after the pro-am. I don't see him wasting his time with anyone else. Lynn claims he almost convinced him to bench with us on Sundays.

I heard Mike Ruggeria might join as well.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

Dan told me that JL had to train evenings, so that wouldn't work with Chuck's group. I heard the same about Ruggeria. I hung around way too long last Sat and got a brain dump from Dan.

My log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

8/2 Squat

Box squat w/greens and purples (adds 130 at bottom, 225 at top)
415 + bands for 2 sets of 2
465 + bands for 2 sets of 2
505 + bands for 1 sets of 1 (slow and sloppy)

Deadlifts from floor against much hated doubled mini's
225 for 1
315 for 1
365 for 1
405 for 1
455 for 1
495 for 1
545 for 0 (missed at knees)

Reverse hypers
210 for 3 sets of 10

Decline Abs
50 lb kettleball for 3 sets of 10

The quad/hip thing was terribly tight today, couldn't even sit on parallel box with the bar. It never did get fully loose, but the heavier weight forced me down but didn't have much speed coming off the box. The last squat was a grinder but put me up around 730 in bar weight + tension, and it sure felt like it. I let the bar get out in front of me on the missed deadlift. I need to start paying better attention to form with heavier weights on the deadlift, I can get away with sloppy form with anything under 600 but it catches up with me above 650.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

The constant tension from the bands is doing this. Four weeks in a row of that band shit for me and I feel like someone's stabbing me in the hips with a pencil. The predators didn't help much.

Looking forward to some straight weight for a while.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

I'm sure it probably isn't helping, but this was the first band work I've done in awhile. It's mostly been chains and straight weight the previous few weeks. It is something I need to get worked out though as I'm sure we'll be doing a lot more band work heading into the meet.

Chuck was doing ~1200 with plates and bands, 2 blues and a green or purple and over 700 on the bar. I'll be shocked if he doesn't go 1200+ at the Pro-Am.

My log: http://www.ironmagazineforums.com/on...ining-log.html

PeteTheGreek

I had 555 bar weight plus the greens so I'm not that far behind LOL. Greens if my math is correct add 500 lbs, so I did 1055. I'm not allowed to lift at the Pro-AM because they don't want me kicking Frankl's ass.

Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html

DLDave

135 is close enough to 500 i guess

My log: