Stewart20

just wanted to pop in here and wish you luck at the meet. do you and Pete have a friendly competition going on??

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

DLDave

Thanks Stewart. Pete and I have no real competition for this one, as his squat should be close to 100 lb more this time and give him a good edge in the total. More than likely he'll get me by a bit on bench, and deadlift will be close, but even if these went in my favor they would be too close to overcome the gap in squat. He'll probably be looking at an 1800+ total, while I'll be happy to break 1700 (600-500-600). But you can be sure I'll have his bench and deadlift numbers in mind when I lift on Sunday, and I know he's trying to retain his title of deadlift King in the group (which he technically lost a few weeks ago)

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

PeteTheGreek

Dave has an unfair leverage and range of motion advantage, not to mention I'm at least 20 yrs older than him. I think to keep things on an even playing field, he has to bench 700 and pull 850.

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

DLDave

Because everyone knows that it's easier to move 500 lbs 3 feet than it is to move it 5 inches.

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

DLDave

4/9 Misc Upper Stuff

Speed bench
185 for 4 sets of 3

Chest supported row
1 plate for 12
2 plates for 12

Rear delt fly
3 sets of 12, light weight

Tri pushdowns
3 sets of 12, light weight

Ab pulldowns
4 sets of 15, heavy

Hip abductor/adductor
3 sets of 12, light weight (each machine)

Fortunately this is the last of these incredibly boring workouts prior to the meet. One benefit, I feel less beaten up this week than I have in months, badly needed a break and am getting a ton of sleep. Water intake is at about 3 gallons per day this week, up about 1-1.5 gallons, in an effort to see if I can drop down to 275 by only manipulating water intake. If it works, I'll post what I did. If not, no big deal as it shouldn't affect strength as I'm not cutting calories, and I'd have fewer people to compete with at 308.

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

Rubes

good luck on sunday

5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08
40 time: 4.51sec march 10th 07
33" vertical

PeteTheGreek

Dave,

The meet scale is heavy (or mine is light). I weighed 217 on my scale and 1/2 hour later I weighed in at 220 on the meet scale.

Do you have a video camera?

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

DLDave

Yes, I have a video camera and can bring it. Thanks for the heads-up on the scale. I'm going to be close but not going to do anything dumb at this point just to make 275. I may be the lightest 308 in history though.

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

PeteTheGreek

I just noticed Laura Phelps is lifting. She's going to come in at something like a 700 squat, 450 bench, 550 deadlift...............In the 165's. Glad I'm not in her flight

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

DLDave

Results from Iron House Class 2008

308 weight class, amateur

Squat (loose Predator briefs and knee wraps):
Opener: 550 x 1
2nd: 600 x 1
3rd: 650 x 0 (miss depth, at parallel)

Bench (loose Inzer double denim):
Opener: 450 x 1
2nd: 500 x 1
3rd: 520 x 1

Deadlift (raw, sumo):
Opener: 550 x 1
2nd: 600 x 1
3rd: 630 x 1

Total: 1750

My goal when training for this meet was a 1700 total, which I beat by 50 pounds, and missed an 1800 total by a very tight call on my last squat. I probably had another 10-20 pounds in me on the bench and probably another 20 pounds on deadlift. I weighed in at 277.5 after dropping 10 pounds only in water weight, making me probably the lightest 308 in history. Based on several people's comments, it seemed that the scale was slightly heavy, as I was at 273.5 at home in the morning prior to weigh-in. As I had already cut 10 pounds of water weight, I didn't want to mess around and try to weigh in later after morning weigh-ins, as I had to start rehydrating and eating. I regained at least 8 pounds during the day. All in all, did better than I expected, but still pissed about that squat costing me 1800. I'll post some video once I have some energy to mess with it. It was a pretty long day, legs are shot after a 5 hour break between squatting and pulling. And big thanks to Pete for hanging out with me all day to keep things going, including shooting some video.

Now it's time to figure out the squat suit and tighten the shirt up to work towards 1900.

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

Seanp156

Nice meet Dave, especially for your first one and getting as little time in equipment as you have. That kinda blows about the weigh in though. Are you going to put your lift videos up?

My Journal

DLDave

Thanks Sean. Kinda sucks that it was a mere 2 pounds that I missed by, but it wasn't like I was going to set any records at 275. Well actually, I would've set the raw amateur deadlift for either weight.

And I'll eventually get the equipment figured out, then the guys will kick me out. They already hate lifting off for me.

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

PeteTheGreek

What did Fought end up pulling?

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

DLDave

Dunno, I was hungry and left when my flight was over.

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

DLDave

Results are posted. Fought pulled a 840, which is an IPA record at 308. Wenning finished with a 2600 total and 800 bench, both IPA 308 records. Don't see any other obvious records from the Pros since most bombed out, other than Chris Smith's bench record and Laura Phelps squat on Saturday.

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

PeteTheGreek

3:00 pm start tomorrow

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

DLDave

OK, shouldn't be a problem, just have to get my briefs from Pong earlier in the day

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

DLDave

Only 210 pounds out of first!

Deadlift
Rank Name Federation Date Deadlift
1. Chuck Fought IPA 2008-04-13 840
2. Greg Theriot APF 2007-11-10 804
3. Ernie Lilliebridge Sr UPA 2008-01-26 777
4. Jeffrey Vaughn APF 2007-10-13 770
4. John Manly APF 2008-02-23 770
6. Mike White APF 2007-04-29 755
6. Zac Coles IPA 2008-01-20 755
6. Matt Rhodes SSA 2008-02-16 755
9. Mike Brown IPA 2007-08-19 750
9. Jeff Brandon SPF 2007-04-28 750
11. Mark Schott APF 2007-04-29 749
12. Ken Ufford APA 2007-11-03 740
12. Matt Wenning IPA 2008-04-13 740
14. Jon Grove APA 2008-02-16 733
15. Clint Ewald APF 2007-11-17 732
16. Clinton Lowe APF 2007-06-14 727
17. Joe Gilpin IPA 2008-01-19 725
18. Scott Cartwright UPA 2007-06-16 721
18. Eric Stoker APC 2007-06-23 721
18. Gregg Damminga GPC 2007-10-27 721
21. Mark Bell UPA 2007-06-16 716
22. Matt Lenigar IPA 2008-04-13 715
23. Jason Cross APF 2007-12-08 711
24. Jim Hoskinson APF 2007-06-17 710
24. Greg Tillinghast APF 2007-06-17 710
24. Tony Bolognone APF 2007-06-23 710
27. AJ Roberts UPA 2007-12-01 705
27. Scott Burgess UPA 2007-12-01 705
27. Brian King SPF 2008-03-01 705
30. Norman Rial APF 2007-05-05 700
30. Charles Fay APF 2007-10-13 700
32. Jared Davis APA 2007-06-02 685
33. Zak Freiwald APF 2007-12-02 683
33. Matt Israelson APF 2007-05-06 683
35. Chris Janek SPF 2007-12-01 680
35. Tom Mahoney APA 2007-10-20 680
37. Craig Stutes APC 2007-06-23 677
38. David Suldivar IPA 2007-08-18 670
39. William Lee APF 2007-06-09 666
40. Tim Lane APF 2008-04-13 661
41. Dale Steifel UPA 2008-04-12 655
42. Braden WNPF 2007-11-11 650
42. Karl Tillman APF 2008-03-15 650
42. Pat Schafer IPA 2008-04-13 650
45. Robert Bierschbach WPC 2007-08-05 639
46. Tim Forby IPA 2007-10-27 635
47. Rob Simnick APF 2007-06-30 633
47. Bob Phillips APF 2007-09-22 633
49. Dave Schwab IPA 2008-04-13 630
50. Tony Petrino APF 2007-05-06 628

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

PeteTheGreek

I wonder where we'd be if we knocked out all the juicers

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

DLDave

Good question, too bad it doesn't specify Amateur or Pro, which still wouldn't be totally accurate since there are some drug-free guys with Pro totals.

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

DLDave

4/18 Lower

low box squats with cambered bar from hell:
420 for 8 sets of 3

rack pulls with double choked mini-bands, pins 3-4" below knees:
315 X 3
405 X 3
455 X 1
495 X 1/4 (out of gas, didn't feel like fighting the bands)

Standing ab pulldowns
3 sets of 12

Hammer Curls
25 x 12
35 x 12
45 x 12

Hex dumbbell static holds
3 sets for 30 seconds
2 sets until failure

Wasn't planning to do much today, but as I didn't physically feel bad at all during the post-meet time off, figured what the hell when the plates kept increasing. Besides, I owe myself a lot of squat work so that last week's piss poor performance isn't repeated. Didn't have much stamina as I've been only on 3 meals per day this week, down from 5, as I was just tired of eating and the lack of lifting left me with no appetite. Wasn't so much interested in pulling against the bands from hell but rather just work on basic sumo technique with briefs, which was somewhat pointless from pins since hips can only go so low anyways. No grip problems against the bands though, unlike last time when bar was flying out of my hands.

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

DLDave

4/20 Bench

Flat bench (raw)
225 x 6
275 for 3 sets of 6

Dumbbell row
80 x 12
100 x 10
120 x 10
130 x 10

Floor press rack lockout
315 x 5
365 for 3 sets of 5

First day of any upper body work since last weekend's meet, so kept the weight somewhat moderate. Didn't feel 100% in the arms and shoulders so cut the bench at 3 sets rather than start an injury that impacts future heavy weeks.

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

DLDave

4/22 Lower

Good mornings off of pins @ parallel
225 x 5
275 x 4
315 x 3
365 x 3 for 3 sets

Hanging leg raises
3 sets of 12

EZ bar curls
75 x 10
95 x 10
115 x 10

Hip Adductor/Abductor
worked up to heavy set of 12 on each

45 deg back extensions
3 sets of 8 with 25 lb plate behind head

First good mornings in quite awhile, off of pins sucks as it's easier to position when suspended from chains. Lower back is plenty fried though.

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

DLDave

4/24 DE Bench

Speed bench
185 + mini looped under bench
8 sets of 3, controlled speed

Bent over barbell row
135 x 10
185 x 10
225 x 10

H Rolls (rear delts)
20 x 10
25 x 10
25 x 10
30 x 10

Rolling dumbbell tri extensions
35 x 10
40 x 10
50 x 10
55 x 10

Rear delt flyes
120 x 10
140 x 10
170 x 10

Pulldowns
4 sets of 5, worked up to heavy weight that I don't remember

H Rolls, very effective rear delt movement:
YouTube - George Halbert - Rotator Work

Rear delts and triceps are shot. Didn't go too heavy on barbell row to leave myself time to figure out the new movements. Realize now that I had bench angle too steep for the H Rolls, which left the bench unstable at the top of the movement. And I thought for sure that the rolling tri extensions would be easier than a regular tri extension, but that was a wrong opinion as the last few reps were tough.

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

DLDave

4/25 Squat

Box squat w/ cambered bar (60 lb) and green bands choked around base and 2x4 (w/ Metal Pro Squatter, straps down)
440 for 3 sets of 3
490 for 3 sets of 2

GHR
4 sets of 10

Cut things short today, will add a few extra things tomorrow.
According to this chart, the green bands in this setup add 80 lb at bottom and 135 at top, although this is probably a few pounds less at the top with the cambered bar being lower at top than straight bar. And this site says 190 at top and 135 at bottom, so who knows. The 135/80 sounds more accurate. Wore new Metal Pro Squatter suit with straps down, this one is actually snug/tight through legs and hips and I can get legs up high enough. What a difference it makes to wear gear that actually fits right.

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

DLDave

4/26 Extra Workout

Stationary bike: 15 min @ 70 rpm

Hip Adductor/Abductor
worked up to full stack for 12 reps on each

Hammer Curls
30 x 10
40 x 10
60 x 10

Hex Dumbbell Hold
15 x 30 sec
20 x 30 sec
25 x 30 sec

Standing Ab Pulldown
5 sets of 10

45 deg back extension
BW for 3 sets of 8

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

DLDave

4/27 Bench

Flat Bench
225 x 8
275 x 5
315 x 3
365 x 1 (worst rep ever)
Added 3-board
365 x 8
405 x 3
405 x 3

Pin press w/ mini-bands anchored to rack on each side
225 x 5
315 x 5
365 x 5
405 x 3
455 x 2

DB row
85 x 10
105 x 10
125 x 10
145 x 10

Raw bench sucked today, strength was giving out near bottom on way down, don't know wtf was going on. Wanted to shirt up to see what it takes to touch with the shirt now that chest was taken in an inch, but that can wait until next week as it probably would've been disastrous today. Not sure how much tension the bands added on the pin presses, the bar was bending pretty good from the tension, which you don't normally see until the bar weight is up around 600.

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

Stewart20

OK, not that this was probably the intention of this workout, but that has to be the highest DB row weight I've seen (at least listed in an online journal anyway), and 10 reps of it? Damn. Now be honest, were the reps strict, or did you use momentum??

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

DLDave

No, those weren't strict reps. The 125's were pretty strict, used a bit of momentum at 145. It still hits the back pretty good. I think the db's go up to 155, so I'll give them a shot next week.

My log: