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Darracq
01-04-2009, 12:22 PM
I am going to do this a little different than Jim does it, Shoulder pressing with a bar kills my shoulders so i probably wont do that. I might do some db work on bench day,I am going to try and bench every 5-6 days, i am sticking with what i am doing for deads, and squats right now, if i stall on them i will go to 5,3,1, i took 90% of my max and then figured the %`s

Bench 12-30
195x5 75%
205x5 80%
220x8 85%

db incline
65`s 2x8

chin ups
3x8

1-3
bench
205x3
220x3 some reps paused
235x7

incline bench
135x? 3rd notch
reverse grip bench por
135x8
155x8

csr chest supported rows
65`s 2x8
wide pulll ups

geoffsherman
01-04-2009, 04:23 PM
You can substitute something else in for military presses if they bother your shoulders. For instance, incline presses, floor press, etc. That is the beauty of the program!

Darracq
01-04-2009, 05:29 PM
You can substitute something else in for military presses if they bother your shoulders. For instance, incline presses, floor press, etc. That is the beauty of the program!


Never really though about floor press, that might be an idea i would use a narrower grip, only thing is i go crazy if i dont bench pretty often, I could go flat on monday and floor on thursday but i am not sure if i would recover like that.I am pretty ocd on my benching lol. I will have to do some thinking.

AlMohr
01-04-2009, 07:41 PM
Never really though about floor press, that might be an idea i would use a narrower grip, only thing is i go crazy if i dont bench pretty often, I could go flat on monday and floor on thursday but i am not sure if i would recover like that.I am pretty ocd on my benching lol. I will have to do some thinking.

DB's are generally easier on the body; you may want to try doing sitting db presses. Or if your shoulders are too beat up for that do db bench, incline, decline, flat, dips or whatever on military press day for higher reps which should help recovery and build some muscle. Or you could cut out that day completely and just do 3 days a week.

Darracq
01-04-2009, 08:12 PM
DB's are generally easier on the body; you may want to try doing sitting db presses. Or if your shoulders are too beat up for that do db bench, incline, decline, flat, dips or whatever on military press day for higher reps which should help recovery and build some muscle. Or you could cut out that day completely and just do 3 days a week.

Db are better as i can start with hands facing each other but they still hurt when i get heavy, dips kill also i would love to do them.I am kind of liking the floor press, i would use a closer grip and my tris need the work and a slight pause would be good also. decline might be good though as it doesnt hit the shoulders so hard.

Coke
01-05-2009, 04:38 AM
Good luck as you move on to higher grounds dude.

Hope you can keep shoulder presses in the mix somehow, even if you have to go real light - as Al stated, db's may be the best way for you to go.

Darracq
01-06-2009, 06:17 PM
Deadlift day. suckkkkkkkk


Felt weak and no energy today, just did

315x3 done, call it a deload lol, i think i am going to have to come up with something different here.

Darracq
01-06-2009, 08:29 PM
Went ahead and did shoulders

90x5
95x5
100x6

face pulls
dbl mini 3x8

front plate raise
25 2x10

Darracq
01-09-2009, 01:51 PM
5,3,1 day

bench
215x5
245x9 needed 1 lol Pr

close grip bench
145 3sets of 8

bent rows
3x8 with 135.


I got my %`s all messed up,i was wondering why 215 felt so heavy, but i got a lift off for 245 and the reps kept coming, i think i maybe had 10 but i will save it, I am going to hit some softballs and will finish ast work later

brihead301
01-09-2009, 01:56 PM
OH pressing shouldn't be hurting your shoulders, check your form. If your form is perfect, and it still hurts....well, then go ahead and replace with something else, but I would be hesitant to eliminate an excellent upper body strength building exercise without exhausting all possibilities.

Darracq
01-09-2009, 02:02 PM
OH pressing shouldn't be hurting your shoulders, check your form. If your form is perfect, and it still hurts....well, then go ahead and replace with something else, but I would be hesitant to eliminate an excellent upper body strength building exercise without exhausting all possibilities.


Well i tucked my elbows and used about 2inches inside rings and it felt pretty good. but my shoulders have hurt for years, tendonitis i guess. I ice the crap out of them and that help alot.As long as i dont go all the way down i think i will be ok, if they give me much problem i will change them.My shoulders are weak as heck so i really need to work them.

AlMohr
01-09-2009, 03:14 PM
Well i tucked my elbows and used about 2inches inside rings and it felt pretty good. but my shoulders have hurt for years, tendonitis i guess. I ice the crap out of them and that help alot.As long as i dont go all the way down i think i will be ok, if they give me much problem i will change them.My shoulders are weak as heck so i really need to work them.

I'd be weary of using ice all the time. First of all you should be doing LOTS of external and internal rotational exercises lighter in weight before you do any upper body movement; many times the rotator cuff is under developed and can cause a lot of problems. Second, if your shoulders are very weak, you should start out lighter for higher reps, any shoulder movement could be used including lateral raises. Thirdly going 2 inches in from the power ring may not be enough; I go no more than an inch from smooth. Also, If your shoulders are hurting you that bad you may want to get a physical therapist or athletic trainer to help. By trying to avoid and ignore the problem it could get worse as you get older.

geoffsherman
01-09-2009, 03:47 PM
I would also foam roll and do some soft tissue on your shoulders.

Darracq
01-09-2009, 04:24 PM
I'd be weary of using ice all the time. First of all you should be doing LOTS of external and internal rotational exercises lighter in weight before you do any upper body movement; many times the rotator cuff is under developed and can cause a lot of problems. Second, if your shoulders are very weak, you should start out lighter for higher reps, any shoulder movement could be used including lateral raises. Thirdly going 2 inches in from the power ring may not be enough; I go no more than an inch from smooth. Also, If your shoulders are hurting you that bad you may want to get a physical therapist or athletic trainer to help. By trying to avoid and ignore the problem it could get worse as you get older.



Thanks, i dont have the money to get it looked at it realy has goten no worse in years, but i have stayed away from anything that hurt it, it will start doing the rotator work, my pain is between the front and side delt, like a tendon or somthing.

Darracq
01-09-2009, 04:25 PM
I would also foam roll and do some soft tissue on your shoulders.

I have been doing some with a rolling pin, is that to hard to use?

geoffsherman
01-09-2009, 05:41 PM
No it is real easy. The other thing that I have recently started doing is using a baseball for some soft tissue work on my rotator cuff. With the overhead pressing on the 5, 3, 1, I have noticed some stuffness developing.

Darracq
01-12-2009, 04:05 PM
deadlift
up to
395x2 conv havent went heavy conv for awhile, i think i will stick with this, felt strong and zero pains in back.

couple sets of pull ups

incline shoulder raises

geoffsherman
01-12-2009, 04:56 PM
How are you putting together your assistance work?

Darracq
01-12-2009, 06:39 PM
How are you putting together your assistance work?

For what my deadlift day? I just threw in a little shoulder work, did some rotator cuff stuff also, I have decided not to have a sererate shoulder day, i am just going to do some on bench day. I am not sure what i am going to do for squats and deadlifts, i was doing one and the 5 days later the next and my low back couldnt keep up.

Coke
01-13-2009, 06:02 AM
Nice job there with those heavy deads dude, keep it up.

borracho
01-14-2009, 01:09 PM
Found it!


Good job on the DLs...395 feels just about like 405 only 10lb less, right? :D


I hope the shoulder stuff resolves itself soon...I know I am limited with shoulder stuff cause of my own injuries..added to the fact I am too stubborn to go to the doc.

I look forward to seeing the results with the new prog!

Darracq
01-14-2009, 02:40 PM
Found it!


Good job on the DLs...395 feels just about like 405 only 10lb less, right? :D


I hope the shoulder stuff resolves itself soon...I know I am limited with shoulder stuff cause of my own injuries..added to the fact I am too stubborn to go to the doc.

I look forward to seeing the results with the new prog!

Cool, i think about changing my routien about every 30 mininuts lol. I dont like the high reps, i am not following it to a tee i probably shoulder be though, if i make progress i will stay with it.

Darracq
01-14-2009, 03:35 PM
Bench
205x5
220x5
235x12 pr i guess i need to add more weight

db shoulder press
35`s 2x8
decline db tri ext
35`s x ?

I can really tell when i get set up right,235 felt good.

NJPWRLFTR
01-14-2009, 04:24 PM
nice benching bro

how are you liking the program so far?

Darracq
01-14-2009, 04:56 PM
I am liking it so far, kind of nice to do some reps instead of triples and singles, i do find myself wanting to see where i am at but i am tring to resist lol. I am hitting some prs so i will take that. This was supossed to be a deaload week, but i just didnt feel like it yet.

geoffsherman
01-14-2009, 07:55 PM
Your 5-3-1 week will tell you where you are at pretty definitively.

Darracq
01-14-2009, 08:07 PM
Your 5-3-1 week will tell you where you are at pretty definitively.

I got 9 reps on my 5,3,1 days last week, I just need to figure out how much weight to add so i dont go so far over what i am supposed to do,3-6 over would be ok.

Coke
01-15-2009, 05:36 AM
Pretty good push day man.

geoffsherman
01-15-2009, 03:44 PM
I wouldn't worry about trying to figure out how to increase the weights. Follow the program's advice and you will eventually get to where you need o be. In the meantime, you will still be getting stronger with the additional reps.

borracho
01-16-2009, 08:41 AM
Nice push day man...12 reps @ 235? wow..super impressed. How are the DLs going?

Darracq
01-16-2009, 10:04 AM
Nice push day man...12 reps @ 235? wow..super impressed. How are the DLs going?

Thanks, I need to get a plan for deads, just kind of doing what ever i feel like lol.

Darracq
01-16-2009, 11:13 AM
No wonder i am getting stronger, I am up to 176.8 PR lol

Squats
up to
325x1 big pr
295x6 pr

Had a little left on 325 but not much. Its freezing in the garage, thats enough for today.

Coke
01-16-2009, 06:40 PM
Very impressive, especially since you did those squats in your garage with these temps.

AlMohr
01-16-2009, 07:08 PM
No wonder i am getting stronger, I am up to 176.8 PR lol

Squats
up to
325x1 big pr
295x6 pr

Had a little left on 325 but not much. Its freezing in the garage, thats enough for today.

Nice PR! are you doing assistance?

Darracq
01-16-2009, 09:16 PM
Nice PR! are you doing assistance?



Thanks, No i was pretty much done after the squating. I could feel my low back got hammered pretty good so no sence in doing any more there. Hamstrings are already feeling it also.

Darracq
01-16-2009, 09:18 PM
Very impressive, especially since you did those squats in your garage with these temps.

Thanks man, i was very happy, ON to 350 now.

Drew92
01-18-2009, 12:14 PM
Do you know where I can find more information on th 5-3-1 routine?

Darracq
01-18-2009, 01:16 PM
Do you know where I can find more information on th 5-3-1 routine?
http://www.intensemuscle.com/33524-variation-x-5-3-1-method.html

good info here, shows you the percentages and stuff

Darracq
01-19-2009, 03:05 PM
5th bench day.

Bench
225x3
240x3
260x7 PR

close grip bench posmooth
185 2x8
db tri ext behind neck
45x?

incline front shoulder raises,there is a name for these but i cant remember
15`s 2x10

NJPWRLFTR
01-19-2009, 04:33 PM
strong benching bro

geoffsherman
01-19-2009, 08:07 PM
Good job man. I am interested in seeing your progress...

Coke
01-20-2009, 05:37 AM
Smooth pressing sets bro.

Darracq
01-20-2009, 09:46 AM
Good job man. I am interested in seeing your progress...



I am hoping to get 315 on bench here soon.

Darracq
01-20-2009, 09:46 AM
Smooth pressing sets bro.

thanks man, lifting is really going good finally.

Darracq
01-20-2009, 09:47 AM
strong benching bro

Thanks,i is kind of blowing my mind how well i am doing.

borracho
01-20-2009, 10:42 AM
**** ass man...thats crazy on the bench and congrats on the squats....looking great here!

AlMohr
01-20-2009, 07:24 PM
Nice PR bro

Darracq
01-22-2009, 05:57 PM
Thanks everybody


deadlift day
135x 3
225x2
295x1
345x1
425x1 Alll time PR woohoo

sumo deads
295x6-8 i lost count

chin ups
bw + 25x1
bw+50x1
bw+75x1
bw+85x1

pullups
bw x 11 ran out of gas

AlMohr
01-22-2009, 08:37 PM
right on man! All time PR's are the best, keep dem coming!

Coke
01-23-2009, 06:24 AM
Props on the new deads PR and the entire effort man.

LINK_313
01-23-2009, 12:45 PM
I am interested in your progress as well. I am running the 5/3/1 for the 7th cycle and I am curious to see how you do.

NJPWRLFTR
01-23-2009, 05:50 PM
congrats on that huge pr!

Darracq
01-23-2009, 07:11 PM
I am interested in your progress as well. I am running the 5/3/1 for the 7th cycle and I am curious to see how you do.



Cool. i have had pretty good luck so far.

Darracq
01-23-2009, 07:11 PM
congrats on that huge pr!

Thanks, it was heavy i almost stopped pullin.

Darracq
01-24-2009, 01:25 PM
Deload bench
all reps with a good pause.
175x5
185x5
210x5

db shoulder press
35`s 2x10
skull crushers
lying db tri ext

Just wasnt feeling it so, i just did the deaload day. I probably should just do this every 4th day but i hate going light. Bought a new car last night,
G8GT, it gets it pretty good lol.

borracho
01-24-2009, 04:14 PM
Nice pulling the other day dude. Impressive to pull 425 and then do some pull ups.

Coke
01-26-2009, 05:37 AM
Training lighter than you normally do is not so bad, lol...good deal on your new ride.

Darracq
01-26-2009, 02:19 PM
Training lighter than you normally do is not so bad, lol...good deal on your new ride.

I will try to get some pics of the ride , if i can get my camera software to work, it and vista dont get along lol.

Darracq
01-26-2009, 04:26 PM
squats

135x5
225x3
275x1
315x1
335x2 PR old pr 325
305x6

decline situps.

squats are really going good.

NJPWRLFTR
01-26-2009, 08:16 PM
nice pr man!

Coke
01-27-2009, 05:33 AM
Wow dude, big squats.

borracho
01-27-2009, 07:03 AM
wow dude...super squats! Seems like your big three are climbing pretty nicely!

Darracq
01-27-2009, 09:02 AM
wow dude...super squats! Seems like your big three are climbing pretty nicely!


Yes i have put over 20lbs on squat in less than a month, I was starting to think i would never squat much over 300. Deadlift and bench are going good. I think prs on deads are going to be the hardest to get.

Darracq
01-27-2009, 09:02 AM
Wow dude, big squats.

Thanks man, maybe some day, i will have a decent squat

Darracq
01-27-2009, 09:03 AM
nice pr man!

Thanks, i was just hoping for 1 with 325 and got 2, almost tried 350 but that 2nd rep was tough lol.

Darracq
01-28-2009, 03:25 PM
Bench

210x5
240x3
270x5 pr

decline db tri ext 2x8

incline 2nd notch db bench
45`s x 15


Felt pretty good coming of a deaload day, i was going to try for 6 with 270 but i felt fatigued all of a sudden,and i didnt want to fail.

NJPWRLFTR
01-28-2009, 03:46 PM
strong benching man,wish my bench would go up lol..

Guido
01-28-2009, 08:04 PM
Nice gains from the 5-3-1 so far. I've been using for the past 5 weeks and have been getting good results, as well. I started off doing 310x8 on squat (I'm doing ATF with a narrow stance) and got 315x12 this past Monday. On bench I started off with 240x7 the first week and got 245x9 today. Good job and keep it up.

Coke
01-29-2009, 04:55 AM
Way to raise up again on the bench.

AlMohr
01-29-2009, 12:38 PM
A pr is a pr, nice work

Darracq
01-29-2009, 01:04 PM
Nice gains from the 5-3-1 so far. I've been using for the past 5 weeks and have been getting good results, as well. I started off doing 310x8 on squat (I'm doing ATF with a narrow stance) and got 315x12 this past Monday. On bench I started off with 240x7 the first week and got 245x9 today. Good job and keep it up.

Nice job to you also. I think me gaining some weight is helping also.

Darracq
01-29-2009, 01:05 PM
A pr is a pr, nice work


I hope the rep prs work out to a max pr. I am wanting to do some heavier weight here soon.

Darracq
01-29-2009, 01:06 PM
Way to raise up again on the bench.

Thanks coke and njp

borracho
01-30-2009, 04:53 PM
Holy **** dude...thats awesome benching!

Darracq
02-02-2009, 03:13 PM
Deadlifts

395x1 sumo
395x2 conv was going to try for 3 but back wasnt feeling it so i quit.

stiff leggs with dumbells.

borracho
02-02-2009, 04:23 PM
Smart to quit while you're ahead...usually you think that after you hurt yourself so glad ya stopped...and 395x2 is awesome!

Coke
02-03-2009, 05:53 AM
Nice and abbreviated training with those deads.

LINK_313
02-03-2009, 10:26 AM
Deadlifts

395x1 sumo
395x2 conv was going to try for 3 but back wasnt feeling it so i quit.

stiff leggs with dumbells.

Nice job with the deads.

Darracq
02-04-2009, 04:05 PM
Bench

275x1
300x1 stuck at about 3bd on the 2nd,

floor press , close grip
225x5 i think i have a bone spur in my hand and it was killing me so i stopped at 5

pull ups
bwx5
bw+25x5
bw+25x5

was hoping for a little better on bench, i dont think getting stronger on reps really helps my max much. i did 295x1 a while back and it was real hard so i guess i got a little stronger.

borracho
02-04-2009, 10:45 PM
Nice bench work..buddy. I hope the hand heals up sooner rather than later.

Coke
02-05-2009, 05:36 AM
Doing fine with your benching man, just got to stay hard at work on 'em - solid effort overall.

AlMohr
02-05-2009, 04:08 PM
Keep it up, sometimes you hit a wall, just train through it.

Darracq
02-05-2009, 05:25 PM
Nice bench work..buddy. I hope the hand heals up sooner rather than later.

I dont think its going to heal up. i have had it for awhile, mostly feel it when using dumbells when the bar is on a certain part of my hand. thanks though

Darracq
02-05-2009, 05:26 PM
Keep it up, sometimes you hit a wall, just train through it.

I have been at a wall for a few years lol. At least i have hit some rep Prs lol.

Darracq
02-05-2009, 05:27 PM
Doing fine with your benching man, just got to stay hard at work on 'em - solid effort overall.

thanks man, i am trying.

Darracq
02-10-2009, 12:29 PM
floor press
135x5
185x2
225x1
250x1
265x2 last rep was hard

225x6

probably do some back work tonight, Been busy latly

Coke
02-11-2009, 05:50 AM
Liking the concentrated work with the floor presses bro.

Darracq
03-11-2009, 06:17 PM
Well, I have been lifting some but i got weaker than **** for some reason, My shoulders are junk, one of them feels loose and pops when i move it a certain way. I dont think i have went over 185 for over a month, not sure if i should just stop benching with a bar or start wearing my bench shirt. I did this yesterday though. Been thinking about just using dumbells and see if i can get up to 100s. Never been good at these,


db floor press

45`s x 6
75`s x 6
85`s x 8

1 arm dumbells extensions
20`s x ?

Coke
03-12-2009, 05:38 AM
Glad to see the effort dude...whatever you do, don't let the lifting go.

borracho
03-12-2009, 10:32 AM
That sucks dude..sorry to hear about that. Shoulder issues are a bitch..you and I both know this.

Anyway, awesome floor presses (from a month ago) and those DB floor presses are freakin HARD :D I tried those once and said to hell with em and never looked back. Maybe I will try em again sometime.

If I were you I'd def go to the doc to check up on the shoulder before continuing on..but, I am sure thats something you've already thought of. GL man.

Darracq
03-14-2009, 01:52 PM
Thanks guys. I am going to try to get back into things, just not sure what i am going to do, Just lift for softball i guess, i cant see the point in killing my shoulders, my bench hasnt went up more than 10 pounds in 3 years so whats the point. I think dumbell would be good for my swing.

borracho
03-19-2009, 08:46 AM
BUMP! So you'll post some **** and stuff.

Darracq
03-23-2009, 03:09 PM
BUMP! So you'll post some **** and stuff.

lol. I got in a decent workout today, This is the most i have benched in over a month

decline bench
up to
185x3
185x4+looped 20inch mm band por
185x5+ looped 2o inch mm band mor

incline db bench
75x8 cant remember

chest supported rows
135x8
155x8

pul ups

borracho
03-23-2009, 09:38 PM
Nice chest session man...glad to see you post!!

Coke
03-24-2009, 05:52 AM
Way to be doing it bro, getting some work done...good chest day.

Darracq
03-28-2009, 01:55 PM
Thanks Coke

deads

135x3 conv 135x2 sumo
225x1 conv 225x1sumo
295x1 conv
325 x 6-7 lost count still breathing hard from these.

done for the day lol.

borracho
03-28-2009, 01:56 PM
Nice DL session buddy...that had to be taxing to jump from convent-sumo! Good job man

Coke
03-29-2009, 09:14 AM
Solid sets of deads guy.

Darracq
03-30-2009, 03:59 PM
db floor press paused

40`s x 6
65`s x5
85`s x 8 pr

decline db tri ext
25`s x8 x 2
front plate raises
25x8 x2

Coke
03-31-2009, 06:11 AM
Good job on the new PR man.

Keith
04-01-2009, 07:27 PM
This doesn't look like a 5/3/1 journal...

Darracq
04-02-2009, 08:13 PM
This doesn't look like a 5/3/1 journal...



It used to be, Just tring to get my shoulders to feel better, i am thinking about gettting back on the 5,3,1 though.

borracho
04-06-2009, 11:06 AM
Nice floor presses buddy..I am starting to love those DB floor presses :D

Darracq
04-06-2009, 02:26 PM
Nice floor presses buddy..I am starting to love those DB floor presses :D

I like them also. seem easier to get the weights into postion also.


Bench today

bar x 15
95x5
135x3
185x1
235x1
255x5 not bad for not going very heavy for awhile.
Sore from softball tourney on the weekend,Just quit here, have a game tomarrow, try to get on track,looking forward to deadlifting, buti need to hit my legs i havent squated in months.

Coke
04-07-2009, 05:48 AM
Hope to see you stay with the squats a bit man, lol...255 x 5 is some solid flat benching.

borracho
04-07-2009, 08:09 AM
wow! That is some serious pressing dude I am thoroughly impressed!

Darracq
04-13-2009, 05:56 PM
Thanks, B, Coke

Did a few sets of light squats
then deadlifts upto
345x2

couple sets of wide grip pull ups

Upper back is pretty sore today.

borracho
04-14-2009, 08:51 AM
Good job on the DLs man...how many reps are you doing for pull ups?

Coke
04-16-2009, 06:13 AM
Nice seeing you do the pullups, doing well dude.

Darracq
04-18-2009, 10:55 AM
Good job on the DLs man...how many reps are you doing for pull ups?

I think i did 2 sets of 10,i hate reps i am better just adding weights. My rear delts were smoked from somthing all week.

Darracq
04-18-2009, 10:55 AM
Nice seeing you do the pullups, doing well dude.

Thanks, i like doing them.

Darracq
04-19-2009, 04:21 PM
Bench
up to 225 with a pause real easy,
db floor press
75`s x 11 not to failure, love the feel of these.

didnt go to hard tought i was going to play ball today, but rained out.

borracho
04-20-2009, 09:15 AM
Nice bench work buddy..shoulder feeling ok?

Darracq
04-20-2009, 05:03 PM
Nice bench work buddy..shoulder feeling ok?

NO lol. My left shoulder is kind of loose and pops, and kind of catches. Felt some soreness when doing the floor presses, Just keep going untill it falls off i guess.

Darracq
04-22-2009, 02:52 PM
Deadlifts
135x3 sumo
225x2 sumo
295x1 sumo
345x1 sumo
375x1 sumo
375x2 conv probably could of done 3

pull ups
bw x3
bw+25x3
bw+25x3

db rows
75`s x?

Coke
04-23-2009, 05:25 AM
Solid back day man.

borracho
04-23-2009, 08:43 AM
Just keep going untill it falls off i guess.


haha..unfortunately that has been my attitude toward injuries as well.

Back session looked good buddy...good DLs...working your way up the ladder.

Darracq
04-23-2009, 10:52 AM
Solid back day man.

thanks coke, my back hams and butt are sore as heck.

Darracq
04-23-2009, 10:54 AM
haha..unfortunately that has been my attitude toward injuries as well.

Back session looked good buddy...good DLs...working your way up the ladder.

thanks, conv deadlifts felt real good.

Darracq
04-27-2009, 02:26 PM
4-25
Bench
up to
185x3 + looped 20inch monster minis, seems like the weight just goes right into my shoulder joint,ouch. I need to figure out what i am doing.

db floor press
75`s x 8-10? lost count

4-26
did triceps and shoulders DC style.

Coke
04-28-2009, 05:43 AM
Good stuff there with the pressing/pushing sets...may try moving the bar more toward the stomach to take shoulders out. In other words, experiment with hand placements, etc - to get it right.

borracho
04-28-2009, 11:03 AM
I am going to have to try these bands out some day...never used them before.

Have you ever really focused on working on your bench form? I've been paying close attention to what I was doing when my shoulders would hurt after benching, and then sorta changed my form and noted as time passed what works/didnt work..and at this point most of the time my shoulder is fine after. The only thing that gives me issues are inclines..but my guess is if I paid as close attention to that as I did on flat it wouldnt be an issue..just a thought.

Darracq
04-29-2009, 04:36 PM
I always worked on my bench form i think it is pretty good, I tuck my elbows, i have been fighting shoulder Pain for 20 years,I have a very long rom, thin chest and long arms, just not built for it, dont have the money to get itfixed so i just have to deal with it

Darracq
05-01-2009, 06:57 PM
bench
235x6 paused
decline db tri ext
25`s 2 x 12

Coke
05-02-2009, 05:57 AM
You might be better off with moving the hand placements around, just to see if that helps...keep on it bro.

Darracq
05-03-2009, 08:35 PM
You might be better off with moving the hand placements around, just to see if that helps...keep on it bro.


I have been messing with that, I have no pain when i am benching, just seems like the day after my shoulder is loose and popping, i think i am going to try decline and see how that goes.

Darracq
05-03-2009, 08:38 PM
Did some squats and pull ups yesterday.

borracho
05-04-2009, 08:11 AM
Nice work on the bench...how did the pull ups go? Are you doing them BW or BW +??

Darracq
05-05-2009, 11:18 AM
Nice work on the bench...how did the pull ups go? Are you doing them BW or BW +??

Thanks, Just did bw stuff this time. I did higher reps.

Darracq
05-11-2009, 08:40 AM
Started warming up on bench, it felt like crap, i feel like i have never benched before,pissing me off,so i went to dumbells.

45`s x 6 explosive
65`s x 6 same
95`s x 2 floor press, these were tough to get going and controll, paused.

couple sets of tricep extensions.

borracho
05-11-2009, 08:45 PM
Nice job on the floor presses...those are tricky little bastards!

Coke
05-12-2009, 05:57 AM
Liking them floor presses dude.

Darracq
05-12-2009, 08:28 PM
thanks guys.

Deads
up to
345x2 warming up felt ligh untill this, they it sucked lol.

pull ups
3 sets of 6

csdr

45`s x 8

No energy, i should of ate somthing before.

Coke
05-13-2009, 10:06 AM
Solid effort just the same man.

borracho
05-14-2009, 09:23 AM
Good effort dude...

Eating before a workout helps me..but not on DLs...I usually end up feeling pretty sick if I eat and then DL...unless its just a handful of granola or something light like that.

Darracq
05-14-2009, 02:16 PM
Thanks coke, borracho. It helps me alot to eat before i lift never bothers my just makes me feel strong.

Darracq
05-22-2009, 07:26 AM
Did some squats on the 19th

5-20
Bench
up to missed 275 man i am weak,this really pissed me off,
135x20
135x10

db shoulder press
25`s x bunch

lying db try ext, DC style

25`s x 15,7,3 i think. just a few breaths between sets. Really liked these. My pecs are sore as hell from the reps today.

borracho
05-22-2009, 07:53 AM
275 is not weak buddy. It looks good to me, but then again I am weak so there ya have it.


I think I am bailing on the 531 for now. I am going back to my self made routine that worked so well for me in the fall. Maybe I will revisit the 531 later..after everyone else has switched to something else.

Have a good memorial weekend!

Coke
05-22-2009, 08:28 AM
Doing fine, just have to watch it and not skip out on benching or whatever each week in order to raise up.

Darracq
05-24-2009, 09:48 AM
275 is not weak buddy. It looks good to me, but then again I am weak so there ya have it.


I think I am bailing on the 531 for now. I am going back to my self made routine that worked so well for me in the fall. Maybe I will revisit the 531 later..after everyone else has switched to something else.

Have a good memorial weekend!

Thanks it just sucks i was doing it 4 times a while back.I still like the 5,3,1 except on deads i just can do reps on that.I am just deciding what i want to do now,I really want to try DC, but i am not sure its what i need.I need to find some guys to lift with and just do what ever they are doing so i dont have to think about it lol.

Darracq
05-24-2009, 09:49 AM
Doing fine, just have to watch it and not skip out on benching or whatever each week in order to raise up.


I havent went heavy in awhile so i guess i shouldnt of expected anything else.

Darracq
05-24-2009, 09:52 AM
5-23
deads and upper back
deadlift up to
395x1 missed 2nd
345x1 sumo

Coke
05-25-2009, 06:07 AM
Nice session for the back guy.

Darracq
05-25-2009, 08:16 PM
Thanks coke


Bench narrow grip
bar x 12
95x5
135x3
185x2
225x2
250x3

incline db bench 3rd hole
45`s x 15,12

db tri ext

shoulder felt much better with this grip i think iwill stay with it.

Coke
05-26-2009, 07:34 AM
Good deal on making that hand adjustment while benching...fine push day workout.

Darracq
06-01-2009, 03:32 PM
Back to 5,3,1

bench
185x5
200x5
215x8

135 3x10 narrow grip

csr dumbells
45`s x 8
50`s x 8

felt pretty good today. i am using a narrower grip than i used to so i am not as strong with this grip but maybe it will be easier on my shoulders, and i want more tricep power anyways

here is my sons day, he is about 5foot 8 skinny like me 136lbs,never really lifted much.
90x5
115x5
130x2-3 form really broke down, i guess we will have to go lighter. he maxed 155 the other day, i guess he sucks with reps

75 3x10

dumbell csr, chest supported rows, incline bench 3rd or 4th notch up.
25`s x8
45`s x 3
30`x 8

borracho
06-02-2009, 05:12 PM
Back on the 531 train again huh? Looks like you're still pressing pretty well.

How old is your son? Thats pretty cool that you two are able to workout together. I've tried getting my dad to work out but the desire never really stuck with him..but he and I ride bikes together some times so thats cool.

Darracq
06-02-2009, 06:26 PM
Back on the 531 train again huh? Looks like you're still pressing pretty well.

How old is your son? Thats pretty cool that you two are able to workout together. I've tried getting my dad to work out but the desire never really stuck with him..but he and I ride bikes together some times so thats cool.

Well he just turned 17, He came to live with me,i have only seen him a few times in his whole life, but his mom is real sick so she wanted him to come live with me. Its really cool.I cant keep him out off the weights i tell him you need to rest at least a day lol.My other son hates lifting maybe because i am an ass and dont tolerate messing around when lifting lol. Its hard for me to train him becasue there form is so bad it drives me nuts lol.He says i look like a robot when i bench.

I really like the 5,3.1. I am nice and sore today, i think it will help me put on some size maybe lol. not sure if i will do it for deadlifts, maybe squats.

Coke
06-04-2009, 05:35 PM
Awesome you and your son have been reconnected...glad to see him start lifting at a young age.

Darracq
06-07-2009, 06:07 PM
Awesome you and your son have been reconnected...glad to see him start lifting at a young age.

Thanks its pretty cool. My oldest is kind of a mess lol.Maybe this one will turn out ok.

6-6

squats
up to
265x2 pretty weak on these. need to get back over 300. my low back is killing me right now from hitting softballs i guess.

Darracq
06-08-2009, 08:00 PM
6-8

warmed up and shoulders didnt feel that great, so i put my shirt on

310x2 no touch, but these felt great, i think i am going to see if i can get strong in a shirt again.

db incline
50`s x8
decline
55`x8
close grip push ups with feet up high. x 12

Coke
06-10-2009, 08:32 AM
Looks good for both days bro.

Darracq
06-14-2009, 04:30 PM
2nd 5,3,1 bench day

up to
235x7

db decline tri ext
10,8,7

thats it for now. played a softball tournament yesterday. we scored over 40 runs a game in 3 of the games, went 4-0 to win. legs hips back real sore today.

Coke
06-16-2009, 10:52 AM
Great news about the softball tournament.

Darracq
06-17-2009, 07:52 PM
6-15
squats

up to
275x2
275x1

slowly working back up on these.didnt do much again, its hot as hell in my garage.

Coke
06-18-2009, 06:21 AM
Holding on strong with the squats dude.

Darracq
06-21-2009, 02:45 PM
Played in a softball tourny friday night,sat and sunday morning. Was tired but want to do something

db floor press
up to 65`s x bunch
db decline 2 hand tri extension pull over lol.
65x?
couple sets of dips

geoffsherman
06-21-2009, 03:53 PM
Way to keep after it. I am south of you and I couldn't imagine working on in a garage with the weather we have going on down here. That and softball, as funny as it may sound, can definitely take a lot out of you

Coke
06-21-2009, 06:23 PM
My teenage nephew played in the softball tournament this weekend and they took the state (Ohio)...he's a mean lefty too...good deal on getting into the gym after balling all weekend.

Darracq
07-01-2009, 12:28 PM
Way to keep after it. I am south of you and I couldn't imagine working on in a garage with the weather we have going on down here. That and softball, as funny as it may sound, can definitely take a lot out of you


If you have never played tournament softball you have no idea, its what us ex baseball players do when we get old lol. ya its been mid high 90s hi humidity to early in the year for this crap.

Darracq
07-01-2009, 12:29 PM
My teenage nephew played in the softball tournament this weekend and they took the state (Ohio)...he's a mean lefty too...good deal on getting into the gym after balling all weekend.

Cool, ohio has some good teams, i have played some at worlds in florida.

Darracq
07-01-2009, 12:31 PM
couple days ago

squats up to
225x5
deads
255x5

pull ups

today
bench 225x8
tri cep death
185x5 1 bd
185x5 2bd
185x5 3bd
no rest between boards, got a good pump and out of breath.

side shoulder rasised
20`s x /
db tricep ext
35`s x 8

Coke
07-01-2009, 02:56 PM
Way to be staying on track, nice job for both days.

Darracq
07-04-2009, 06:40 PM
Thanks coke.

bench
265x2 ror

shirt on
305x1 was going to do more but it was to hot and not enough spotters

por
paused bench
205x? narrow and wide grip

bd tri ext behind neck
35x8
45x8
55x8
65x7

Coke
07-05-2009, 09:15 AM
Good stuff with the 265 doubles on the bench bro.

Darracq
07-06-2009, 08:52 PM
squats these are just killing my shoulders, i need a safety bar bad.
up to 275x2
285x3 its coming back,

Coke
07-08-2009, 07:42 AM
Forget about the safety bar man, just keep on with the regular squats, lol...you will be at 3pps soon.

Darracq
07-10-2009, 09:16 AM
7-10
bench
warmed up put on shirt
295x1 4bd
345x1 3bd

put on shirt today,to try to give shoulder support.felt pretty good with 345, I cant decide if i want to lift in my shirt or raw, I am just tired of my shoulder feeling like crap.

Coke
07-10-2009, 09:35 AM
...I cant decide if i want to lift in my shirt or raw, I am just tired of my shoulder feeling like crap.

Nothing wrong with doing both, just go heavy at times and lift(er) raw.

Darracq
07-20-2009, 04:05 PM
Softball tourny sat and sunday. 34 teams we won going 6-0. Been trying to win this Hooters tourney for years finally did it.

bench today
floor press
225x3 felt weak at these
regular bench
up to
165x2 + dbl monster minis.

decline tricep ext
75x10
95x5 Pr never done this much weight before.

side shoulder raisis
20x?

Coke
07-21-2009, 07:52 AM
Props for finally nailing the softball tournament win...like those pressing sets bro.

Darracq
07-21-2009, 04:54 PM
squats/deads
deads up to
295x2 wider grip and stance. Had plenty left
squat
135x8
185x15

done, got anyother tournament this weekend, not sure if i want to go, its 5 hours away.

Coke
07-23-2009, 07:58 AM
I'm hearing you, 5 hours is quite a hike no matter what the deal is...fine day of deads and squats dude.

borracho
07-23-2009, 02:51 PM
Hey man..nice to see you're still doing well on the pressing (well in my eyes anyway)...glad you'restill doing them floor presses :) I have been doing them quite a bit lately...just BB not DB.

Keep at it man.

Darracq
07-28-2009, 07:15 PM
Hey man..nice to see you're still doing well on the pressing (well in my eyes anyway)...glad you'restill doing them floor presses :) I have been doing them quite a bit lately...just BB not DB.

Keep at it man.


I acually like dumbell floor press better. With a bar it just feels like all shoulders i hate it lol.


today bench
up to
looped small bands +
275x2
275x2
275x3 these felt really good, i went back to false grip and it just made everything feel right.

some tricep extensions, pull ups, chin ups.

borracho
07-28-2009, 07:54 PM
nice pressing bud..i need to get in on some band work and chains as well...even though I dont press much those chains were sorta fun. keep it up buddy.

Coke
07-29-2009, 07:57 AM
Nice day on the bench man.

Darracq
07-30-2009, 12:51 PM
Thanks guys, i forgot to say that was reverse looped bands so they were helping at the chest pretty good.

Darracq
07-31-2009, 01:59 PM
speed bench

65 + looped 20in mm`s pretty light but i wanted to be fast

decline db tri ext
25x10
30x10

elbows out db tri ext, these are hard but got a killer pump lol.
20s x?
35`s x 5
20s x ?

Darracq
08-03-2009, 01:17 PM
yesterday

pull ups,face pulls,seated rows with green band.

Darracq
08-06-2009, 02:29 PM
8-6
quick bench

up to
looped 20inch monster mini,about the same as a double mini
185x1 + bands
205x2 + bands

side shoulder raise
20 x ?

tourney this weekend

borracho
08-06-2009, 04:51 PM
Nice workout(s). I need to get on it and get some bands to start playing around with.

Darracq
08-07-2009, 10:36 AM
Nice workout(s). I need to get on it and get some bands to start playing around with.

They will make you strong, but are hard on shoulders, if i had any extras i would send some, all i have are some smalls, but the tension is stronger on 1 so i cant even use them, and iron woody wont replace them so they can kiss my ass and i will never buy from them again.

Coke
08-07-2009, 03:25 PM
Fine effort, moving on in a major way in here.

Darracq
08-10-2009, 01:43 PM
Thanks coke.j
Softball sucked we couldnt keep the ball in the park and its an outo out even time to bat. Went 1-2 but lost both games by 1 run.

Today
Back

pull ups few sets of 5, different grips, some curls
deadlift
sumo
135x3
225x2
275x1
325x1
325x1

have lost a lot of strengh on deads and everything really,I am ready for winter so i can get in a cool garage.Its hotter than the outside in there.

Coke
08-10-2009, 03:18 PM
Great job with the sumos and pullups.

Darracq
08-11-2009, 06:51 PM
Upper

bench up to
245x5
db floor press, pads under back for added rom probably 3-4 inches
65`s x8 i have a knot in my palm and db`s kill it, dont feel it with a bar.
tri ext standing
20`s x 10
lying db tri one hand at a time elbow out.
20`s x 8
side shoulder raises
20`s x 10

Need to decide what program i want to do, i like the westside type deal but dont like the de day, 5,3,1 worked real well, but i am haveing a hard time not wanting to like heavier.

Coke
08-12-2009, 07:42 AM
Looks good man, can't go wrong whatever you decide to do.

borracho
08-15-2009, 12:26 PM
if i had any extras i would send some.


Thanks for the thought bud I appreciate it.


How did that 345 feel in your palms? A bit heavy? I think anything past 275 at this point would be super hard on my wrists...is that where wrist wraps come into play, I 'spose?

Darracq
08-15-2009, 05:06 PM
Thanks for the thought bud I appreciate it.


How did that 345 feel in your palms? A bit heavy? I think anything past 275 at this point would be super hard on my wrists...is that where wrist wraps come into play, I 'spose?


It felt ok, i have a bad habbit leaning my wrist back from when i used a false grip it feels ******ed to keep my wrist straight. I have to make sure i dont get the bar out in my fingers, I used to be able to handle over 400lbs with my shirt on, my wrists seem to start hurting a few days after i bench, i might be from having the wraps on so tight, I cant go much about 225 without them though,i feel so much strong with them on.

Darracq
08-17-2009, 12:17 PM
8-15
deadlifts
up to 345 x1 x1 kept faling forward, should of rested a couple more days.
dont remember what else i did.
8-16
bench
4bd
up to 225x3
275x2
295x2

bench,
165bw x 17 this felt ******ed after the 4bd, nad no push off the bottom.

incline db bench 2nd notch,went down as far as i could good stretch, sore today.
45x`s x?

Coke
08-18-2009, 09:33 AM
Like those numbers on the bench bro, and with the deads as well.

Darracq
08-24-2009, 05:50 PM
suck azz bench day.

up to 215x8 weak.
high incline db bench
45`s x 8 or so.
db tri ext, elbow out.
20`s x ?

bench is weak and pissing me off, maybe because of softball this weekend, but i really didnt do much to be that tired. my wrist just kill me, i have to put on wrist wraps after 135 or i have so much pain i cant do ****.I am thinking about just doing dumbells, but i dont know if i can give up the bar, but i really think its time. I am 43 and dought i will ever get much above my prs anyways. I can shoot for db prs lol and maybe help put on some size.

Darracq
08-25-2009, 06:01 PM
lower
did some light deadlifts to warm up

squat
135x5
185x5
235x5

was going to do another set, but i was sweating my butt off and i want to start off slow.

Coke
08-26-2009, 03:28 PM
Solid sets of squats bro.

Darracq
08-29-2009, 12:58 PM
thanks coke.

bench
up to
245x3
couple sets of db bench incline and decline
45`s x 8
db tri ext over heads
45x12

Coke
08-30-2009, 12:03 PM
Solid benching and all man.

borracho
08-31-2009, 02:50 PM
my wrist just kill me, i have to put on wrist wraps after 135 or i have so much pain i cant do ****.I am thinking about just doing dumbells, but i dont know if i can give up the bar, but i really think its time. I am 43 and dought i will ever get much above my prs anyways. I can shoot for db prs lol and maybe help put on some size.

Maybe it is just time for a deload week? Or a week or two off totally to let your body rest...start from the ground up again and maybe try starting w/o the wrist wraps to see if that helps them? I dont know..that is def unfortunate but I admire the fact you're still hitting it hard. Keep it up man doin fine.

Darracq
09-06-2009, 08:18 PM
Played softball sat and sunday, just one game on sunday.

upper
db floor press, put something under my back to make more rom
45` x8
65`s x 8
75`s x 8
75`s x6?

lying db try ext elbows out
20`s x ? one arm at a time.

side shoulder raises
20 x 10? no cheating.

Coke
09-07-2009, 08:16 AM
Nice db floor presses and all.

borracho
09-07-2009, 10:13 PM
Nice pressing bud....I forgot about these gems..I will have to start them up again.

Darracq
09-10-2009, 12:01 PM
thanks man.

shoulders
standing over head press

bar x 10
65x5
95x5
115x5

stoped there becasue had a softball game but it got rained out.

Coke
09-11-2009, 02:56 PM
Fine day of dedicated shoulder presses man.

Darracq
09-11-2009, 04:35 PM
back

deadlift
135x5
225x3
295x1
345x1
395x1 semi sumo.`


pull ups
bw x10
bwx7

Darracq
09-13-2009, 05:09 PM
Bench
bar x 10
95x5
135x3
185x3
225x3 ntf
135x 20
135x20 close grip

db tri ext elbows out super setted with db jm press
2 sets of 6 each 25`s


I am feeling very weak on bench i need to get a routien going. softball is killing my strength.

Coke
09-14-2009, 08:30 AM
Looking good in here man, on track in a big way with the very nice training!!

Darracq
09-17-2009, 05:58 PM
deadlift
95x5
185x3
275x1
325x1
345x1
345x1

My body is falling apart.My knee has been killing me its been real stiff, and my cartlage is torn up and poping, hamstrings have beenhurting for a coulple months, not like hurt but just real sore and into the glutes.I can really feel them when deadlifting.

pull ups
bw+30 3 sets of 3
1 set of pull ups to adds like a row. bw x 5

Coke
09-18-2009, 08:25 AM
Way to step to them deads regardless dude.

Darracq
09-19-2009, 06:41 PM
Thanks CoCoa

bench
warmed up to
275x1 close grip
185x15 or so lost count close grip inside rings

db tri ext behind neck
25x8
45x8
65x8

Coke
09-20-2009, 03:16 PM
Good job man, close gripping 275 is huge.

borracho
09-22-2009, 08:19 AM
My body is falling apart.My knee has been killing me its been real stiff, and my cartlage is torn up and poping, hamstrings have beenhurting for a coulple months, not like hurt but just real sore and into the glutes.I can really feel them when deadlifting.


That sucks to hear...what sort of stretching do you do before/after? I started doing the foam rolling pre/post workout but didnt notice too much...but, I have become pretty religious about warming up on the tread mill and then doing some static/dynamic stretching/warmup exercises before I do squats/DLs. Also, I've seen that some people use light squats as a warmup for hips/knees prior to DLs...something to think about I guess...

Looks like you're still hanging in there overall...just may want to change up warm up stuff...give it a shot.

Darracq
09-25-2009, 07:00 PM
Started my 5,3,1 again

barx5
95x5
135x3
170x2
190x5
200x5
210x12 this felt pretty good.

incline db 2nd notch
45`s x8
45`s x8

db tri ext behind neck
45x16 or 17

probably just do 5,3,1 for my bench.

borracho
09-25-2009, 08:23 PM
Nice! 12 reps is great dude...looks like a good (re)start. So are you going to pause every thing else or do you have something else hidden in your arsenal for lower body stuff?

Coke
09-26-2009, 08:42 AM
Solid effort all around guy.

Darracq
09-26-2009, 12:25 PM
Nice! 12 reps is great dude...looks like a good (re)start. So are you going to pause every thing else or do you have something else hidden in your arsenal for lower body stuff?


I have some knee problems going on but i am going to try and work though them. I probably take some time off squating and deadlifting and try to get my knee ready for next softball season but i really need to put some size on my stick legs. probably just do my lower stuff the same way i always have,low back has been hurting also, so i have been weak on deadlifting. Oh well i just have to keep on.

Darracq
09-26-2009, 12:25 PM
Solid effort all around guy.

Thanks coke i want to get reps with 300 might just be 2 lol, by spring.

Darracq
10-02-2009, 10:10 AM
crappy bench

up to
235x4 went wider on grip and i dont think my body was ready for it lol.
put my shirt on and did a cople sets because shoulders felt like they were going too come apart.

135+dbl smalls x 3 easy.
then messed around and went back to my old false grip and it fellt a lot better.

couple sets of lying db tricep ext. i am ready to quit playing soo much ball killing my lifting.

borracho
10-02-2009, 02:35 PM
It'll be nice to see what happens when you can focus on lifting with out softball interfering with your progress...nice pressing session.

Darracq
10-06-2009, 03:57 PM
thanks
bench
up to
165x2+dbl monster mini bands, these hit me right in the shoulder joint, i am thinking about using my shirt with the bar and then doing some dumbell work, i have been wanting to get stronger on dumbells.

incline db bench
65`s x 8

db floor press layed on a couch cushoin for extra rom, pretty solid cushion
65`s x 5
75`s x 7 love these i get a nice pump lol.
Going to hit some bombs now.

Coke
10-07-2009, 08:28 AM
Looking creative with that effort man, good job.

borracho
10-07-2009, 10:47 AM
Nice pressing dude...I do love me some DB floor presses too.

Darracq
10-10-2009, 03:43 PM
yesterday

squats
245 3x3
sliff legs
225 2x3

Darracq
10-11-2009, 12:08 PM
bench
5,3,1
195x5
210x3
240x6

might do some tricep and shoulder later, going to hit in alittle while.\

Did 2 sets of db military press and 2 sets of high rep tricep pushdowns with a doubl mini over top of rack, good pump lol.

side shoulder raise

Coke
10-12-2009, 09:53 AM
Nice work this weekend with those major movements bro.

Darracq
10-16-2009, 11:01 AM
10-15

deadlift
95x5
185x3
275x2
345x1 this was hard and didnt feel good on my back. i low back has been bothering me, not a bad pain, just gets tight and feels like i need to pop it.I think the hurting is not letting me have full power

sfiff leggs with dumbell

Darracq
10-16-2009, 09:25 PM
bench

warmed up felt like crap so i put shirt on

300x3 this felt great

decline db tri ext
25`sx 8
30`s x 8

Coke
10-17-2009, 08:23 AM
Good job on the bench man.

Darracq
10-18-2009, 01:15 PM
DE squat
135+smalls 6x2

Darracq
10-21-2009, 01:44 PM
DE bench 10-20

2x3 65+dbl minis pos
2x3 75+dbl minis 2fingers out
2x3 95+dbl minis por

couple sets of db tri ext,

pull ups, db csrows

borracho
10-22-2009, 09:30 AM
Nice pressing bud

Coke
10-22-2009, 09:58 AM
Nice pressing bud

No doubt, fine pressing sets.

Darracq
10-24-2009, 10:52 AM
Bench
205x5
135x3 +dbl mini
165x3 same bands
185x3 same bands
2x15 dbl mm push downs
db tri ext.

Darracq
10-25-2009, 03:48 PM
squat

95x5
135x5
185x5
225x1
275x1
295x1 missed 2nd sat on bench to long lol.
225x12

pull ups
bwx5
bwx4+1+db mini off floor to belt

db row
85s x 8

wanted to pull but low back has been killing me.

Coke
10-26-2009, 10:51 AM
Keeping on track very well dude.

borracho
10-26-2009, 07:37 PM
holy hell....nice squats bud!!!

Darracq
10-30-2009, 09:44 PM
Thanks bro`s

Bench
warm up to
170x3 + small band from collar to collar under bench, not sure how much tension this was but it felt pretty good.
200x3 same band

floor press
135x6 explosive and fast really banged these out
170x5 same
170x6 same


some rotator cuff stuff.

Coke
11-01-2009, 10:49 AM
Good deal with the pressing man.

Darracq
11-02-2009, 07:57 AM
lower 11-1
dead lifts sumo
135x3x3
225x1
295x1
345x1x2 back feels so much better doing sumo, but still weak

Did some jump onto ram into house, with 25`s

Darracq
11-06-2009, 06:38 PM
11-6

Bench
up to
185x2
135x2+dbl minis
shoulders feel like crap put on shirt
185x2+dbl mins
225x2+dbl mins

db incline 1st notch
65`s x 8
2nd notch
65`s x 6-8 lost count

I think i just need to bench in my shirt and do some dumbell work to hit my low end, my shoulders are just junk. I used to love doing band work in a shirt, my shirted bench shot up from that. Its pretty weak right now.

Coke
11-06-2009, 07:36 PM
Do what you got to do...can't go wrong as long as you get in the gym, rotate certain lifts and stay on track.

Darracq
11-08-2009, 01:04 PM
11-8 Lower
squats
up to
185x3
235x3
260x3
270x3

pull ups 2 x 8 2 different grips
db chest supported row on my bench inclined
45`s x ? 10 + lol.

Darracq
11-11-2009, 04:39 PM
11-10
bench
deload, just did some dumbells

11-11
deadlifts
up to 355x1 10 lbs up but it was not easy, almost feel forward lol.

db rows, pull ups.

Coke
11-11-2009, 06:36 PM
Nice sessions guy.

Darracq
11-16-2009, 08:33 PM
Thanks coke.

bench,

warm up
3 bd close grip
170x3
225x2
255x3 i think but son said 4-5. thought i would quit before shoulder feel off lol

db floor press
45`s x8
65`s x8
75`s x8-9 maybe more i lost

db 1 arm tri ext lying and declined.

some chin ups and pull ups

borracho
11-16-2009, 08:43 PM
Nice pressing and DLing mate..and I agree with coke...do what ya gotta do to get in some work.

Darracq
11-18-2009, 02:38 PM
Thanks bor

squat
bar x5
bar+looped med bands
135x3+ same bands
175x3+ bands
205x3+ bands
230x1+ bands plates slid and messed me up
240x2+bands this is pretty heavy at the top, but there is still tension at the bottom.

pull thoughs with med band.

Coke
11-19-2009, 01:53 PM
Ace concentrated training with the squats.

borracho
11-20-2009, 10:12 AM
Nice lower session. Any idea what the tension is on the medium bands you are using for the pull throughs?

Darracq
11-20-2009, 10:28 AM
Nice lower session. Any idea what the tension is on the medium bands you are using for the pull throughs?

not really, i just loop the bands around my rack and grab it between my legs and walk out untill i can barly go any farther,maybe i cant try and get a vid.Its a number 4 band from iron woody. They are 1 3/4 wide, i think they are.YOU have to stay real tight or it will pull you back.

Darracq
11-20-2009, 02:00 PM
just seeing if this works