DLDave

Probably 450-500 of tension at the top. He was working by himself. I'm planning to do heavy singles this week.

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

DLDave

5/6 Lower

45 degree leg press
450 x 12
540 x 12
720 x 12
810 x 12

Static barbell hold
225 x 30 sec
315 x 30 sec
405 x 15 sec

Pullthrus
110 x 10
120 x 10
130 x 10
160 x 15

Standing Ab pulldowns
4 sets of 15, worked up to 160

Hammer Curls
20 x 12
30 x 12
40 x 12

45 degree back extension
BW x 10
add 25 lb plate behind head
3 sets of 10

Back was toast after this. Added some direct quad work as this has been neglected for awhile. Unfortunately can only fit 9 plates per side on this leg press.

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

DLDave

5/8 DE Bench

Speed Bench w/ mini-band looped under bench
205 for 6 sets of singles

Flat Bench w/ 25 lb plate suspended by mini-band on each side
185 bar weight (+50 suspended) for 3 sets of 5

Pulldown w/ V-grip to face
130 x 10
140 x 10
150 x 10
160 x 10

Rear Delt Flyes
130 x 10
150 x 10
190 x 10
210 x 8

Straight-bar tricep pushdowns (supersetted with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 12

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

Machine shrugs
90 x 12
180 x 12
270 x 12

It's been quite awhile since I've done the suspended plate bench thing, and it really hammers the stabilizers as the swinging and bouncing plate really pulls the bar around. These are typically done with kettlebells, but there are none at this gym so I used plates with handles and ran the bands through top handle. Threw some shrugs in at the end as I had some time left, but didn't go too heavy since I'm going to be carrying 600+ pounds up there tomorrow for squats.

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

thewicked

sick work dave! working with 205 banded for speed? DAMN MAN! that's gotta transfer over NICELY!

PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

PeteTheGreek

Tomorrow we hit triples and then we're going to a heavy single. Briefs and belt only. Loser has to tell CV he doesn't know how to train. 50 lb rule in effect for bodyweight difference, which means you better come up with something in the neighborhood of 700, hehe.

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

DLDave

Triples? I'm the only dumbass that runs myself out of gas doing triples

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

PeteTheGreek

All bets are off. I don't think I'll be able to get my shoulders under a straight bar today. May have to use the cambered bar.

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

DLDave

5/9 Squat

Foam box squat w/ straight bar
325 + 200 in chains for 1 set of 5
375 + 200 in chains for 4 sets of 2
415 + 200 in chains for 4 sets of 2
465 + 200 in chains for 1 set of 2

Speed pulls against doubled mini's
275 for 6 singles
315 for 1 single

Today was apparently chain day at the gym as there were 4 separate groups doing the same chain/foam squat workout while I was there, which the big guys had done earlier in the day. So I didn't get my heavy singles in, but these guys know a hell of a lot more about squatting than I do so I'm glad to go with the flow. First time I've squatted with the foam cushion on top, not sure I was sinking down far enough on all the sets. The squats took forever, so ran out of time and will need to pick up a few things tomorrow.

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

DLDave

5/10 Extra workout

Stationary bike
15 min @ 70 rpm

Standing pulldown abs
4 sets of 15, worked up to 160

Hip Abductor/Adductor
worked up to full stack (305) x 15 on each

Torso rotator (obliques)
3 sets of 10, worked up to moderate weight

Weighted ab crunches
3 sets of 10

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

DLDave

5/11 ME Bench

Flat bench
225 x 5
275 x 3
315 x 1
Add Inzer DD shirt
365 x 3 (3-board)
405 x 3 (3-board)
455 x 3 (3-board)
495 x 0 (3-board, wtf?)
500 x 3 (3-board)

Floor pin presses
225 x 5
315 x 5
405 x 5
495 x 3
585 x 3
675 x 2.5

Seated horizontal plate-loaded row
1 plate for 10 reps
2 plates for 10 reps
3 plates for 12 reps
4 plates for 10 reps

Don't know what happened with the 495 bench attempt, left arm gave out about halfway down. Think it was a combination of not squeezing the bar tight enough and bringing it down too high. Maybe someday that damn arm will be fully healthy. Not sure I got the last pin press rep fully locked out, but I was pressing the bar for about 5 seconds and it wasn't going any higher. Last heavy bench day for a few weeks, leave for a week vacation next weekend, then have 4 training weeks until June 22 meet.

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

PeteTheGreek

Did Lynn ever reach the box?

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

DLDave

Not while I was there. I think I was there for 2 more sets, the last one he was about an inch away, think there was 615 on the bar.

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

DLDave

5/13 Lower

Rack pulls (3" below knees) against doubled mini-bands
405 X 2
455 X 2
495 X 1
545 X 1
585 X 0 (missed at lockout)
585 x 0 (missed at lockout)

Ab pulldowns
4 sets of 10


Barbell curl
bar for 3 sets of 15

GHR
4 sets of 8

Hammer Curls
25 x 8
35 x 8
55 x 8

Once again struggled to get locked-out against the bands. Bands add at least 100 pounds at lockout, probably more at my height. Too bad I'm not 6" shorter. Elbow has been bothering me, so skipped any grip work and added some light barbell curls to stretch it out. Kept the rest of the back work somewhat light as I'm working up to a squat opener on Friday. Not sure what the squat plan is for the following 3 weeks prior to meet if we're taking an opener already.

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

PeteTheGreek

It's written on the bulletin board next to the bathroom. They're doing a circa-max band wave leading up to the meet, based on percentages off of what you do this Friday. Next week is blue plus green, following week is blue plus blue and the week after that I think is straight weight to an opener.

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

DLDave

That's about what I figured. I don't know a damn thing about circa-max, other than the fact that Louie says you shouldn't do it until you're squatting 3.5x body weight. So I guess I'd better hit 980.

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

DLDave

5/15 DE Bench

Speed Bench w/ 2 mini-bands looped under bench
205 for 8 sets of singles

Flat Bench w/ 35 lb plate suspended by mini-band on each side
185 bar weight (+70 suspended) for 3 sets of 5

Rear Delt Flyes (aka reverse pec deck)
130 x 10
150 x 10
190 x 10
210 x 10

Pulldown w/ V-grip to face
130 x 6
140 x 6
150 x 6
160 x 6
180 x 6

Rolling DB tricep extension
35 x 10
45 x 10

Straight-bar tricep pushdowns (supersetted with face pulls)
80 x 10
100 x 10
120 x 10
140 x 15
160 x 15

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

The bench work was brutal today. The double mini-bands were a lot of resistance, they really wanted to staple me when I first unracked the bar. I didn't get my speed until the 3rd or 4th set, so went to 8 sets rather than 6, and the bar was really flying by the end. And those suspended 35's really hammered my shoulders, as it was difficult to control the bar with those things swinging and bouncing all over. Last bench workout for 10 days, so didn't mind the extra effort.

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

DLDave

5/16 Squat

Free squat
415 x 1
465 x 1
505 x 1
555 x 1
straps up
595 x 0 (straps too tight, couldn't get air)
straps down, add knee wraps
595 x 0 (miss depth, up easy)
645 x 1

GHR
4 sets of 8

Deadlift
225 x 5
315 x 5
405 x 3
495 x 1
545 x 1
585 x 1
635 x 0 (miss halfway, out of gas)

Not happy with the squats, despite hitting a PR. Missed a weight that I doubled off a box 2 weeks ago. Straps on the suit are too damn tight, was seeing stars on the descent, so they're going to be adjusted. And it sure would've been nice had I known I was pulling heavy before frying my hammies on the GHR, as I had nothing left for the 635 pull, despite smoking the 585. Oh well, I'm now off for a week, maybe do some band stuff. Right now it looks like I'll open around 600 squat and 580-ish on deadlift, although I'd like to open with a 600 pull. I'll need to pull heavy once more in full suit once I get the straps fixed.

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

DLDave

5/24 Squat

Box squat below parallel w/ green bands (135 lb tension at top, 80 at bottom)
235 x 2
285 x 2
Add briefs and belt
325 x 2 (3 sets)
375 x 2 (3 sets)
415 x 2 (2 sets)

Rack pulls (pins below knees)
315 x 2
405 x 2
495 x 1
585 x 1
635 x 1
675 x 1
725 x 0 (didn't get hips locked)

Standing leg curl
4 sets of 10

Standing Ab Pulldown
4 sets of 12

Squatted with the Saturday crew this week since I got back from vacation last night. The big boys went first then helped us out. Chuck V called my weights on the squat, so I did as told. According to the gym squat plan leading up to the June meet, today was a light day, next week we go heavy against blues and purples. Overall, not a bad day considering I haven't done a damn thing in a week except get my GPP in by carrying a 2 year old around all week.

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

PeteTheGreek

Chuck made Joe and I do two heavy sets off a higher box after our work sets? I opted out of the rack pulls. I'm gonna try something heavy off the floor on Tue.

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

PeteTheGreek

And I'm pretty fukked up right now. My hips and lower back are shot. You'll be feeling this shit tomorrow but it doesn't look like you went real heavy? I don't know how I'm going to do two more weeks of this band shit. At least I'm not squatting in this meet.

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

DLDave

Well for the group I was with, the 415's were probably their heavy sets. Chuck was running the monolift for the other group and wasn't paying much attention to us towards the end. I probably should've done another +50 and +90 pound sets at the end, but the board said today was a light day. My sets weren't really all that hard, so I should just have the usual soreness.

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

DLDave

5/25 ME Bench

Flat Bench
225 x 5
275 x 3
315 x 1
Add Inzer Double Denim
365 x 3 (2-board)
405 x 3 (2-board)
455 x 3 (2-board)

Floor pin press
225 x 5
315 x 5
405 x 5
455 x 3
495 x 3

Seated horizontal plate-loaded row (rear delts)
2 plates per side for 10
3 plates per side for 10
3 plates + quarter per side for 10
4 plates per side for 10

Straight bar tricep pushdown
150 x 10
190 x 10
210 x 10
230 x 10

Kept the bench weight somewhat moderate as things felt fairly heavy, either due to squatting and pulling yesterday, the shitty diet for the past week, or both. I even struggled with the pin presses. We were short a couple of guys, so didn't want to push it and risk an injury since the weight was feeling heavy. Next week I'll take the bar to the chest and see where I'm at. I won't be shocked if I fall short of 520 at this meet, things just don't feel right with the weight in my hands.

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

DLDave

5/27 DE Lower

Speed Pulls
405 for 6 sets of singles (alternate sumo and conventional)

45 degree back raise
3 sets of 10 w/ 45 lb plate behind head

Weighted ab crunches
3 sets of 10

Pressed for time today as was first day back to work and buried in bullshit, so didn't get a lot done.

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

DLDave

5/28 Extra workout

Stationary bike
10 min @ 70 rpm

Hammer Curls
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10

EZ Bar Curls
75 x 10
95 x 10
115 x 10

Reverse grip barbell wrist curls
45 x 10
65 x 10
85 x 10
105 x 10
125 x 10

Oblique rotator
3 sets of 12

Picked up a few things that were skipped yesterday, and hit the bike to stretch the legs out as they're tight.

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

DLDave

5/29 DE Bench

Speed bench
205 for 8 sets of singles

Incline DB Bench Press
110's for 3 sets of 10

Reverse pec deck
150 x 10
190 x 10
210 x 10

Side raise
20 x 10
30 x 10
40 x 10

Rope tricep pushdown (superset with face pulls)
80 x 10
100 x 10
120 x 10
140 x 10

Rope face pulls
80 x 10
100 x 10
120 x 10
140 x 10

First time I've ever had to share the 110's at Lifetime, they're usually collecting dust when I'm not using them.

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

Travis Bell

hey, where do you guys train??

you don't train at Danny Dague's gym do you?

AtLargeNutrition - Support the company that supports strength!

DLDave

Yep, we're at Lexen, couple of former Westsiders over there now as I'm sure you know.

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

DLDave

5/31 Squat

Box squat, below parallel, against green and purple bands (~225 lb of added tension at top, ~130 at bottom)
235 x 5
285 x 4
325 x 2
375 x 2
415 x 2

GHR
4 sets of 10

Reverse Hyper
140 for 4 sets of 10

Apparently we were only supposed to do 5 work sets today, so I was stopped at 415. In the junior varsity rack we only got to use the greens and purples instead of blues and purples. Next week I think we go for a max against the same bands, I should have another 50-90 pounds in me for a single with these bands, we'll see how this carries-over to straight weight free squat here in four weeks.

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

PeteTheGreek

The blues and purples in the varsity rack are worse than death. Everyone's bar weight yesterday was only 265. I think Joe was using 355 and he missed a single with 445. Everyone had briefs and suit on. I'm putting everything on next week and giving a heavy one a ride.

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