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dbc3po
06-13-2012, 09:29 AM
I just came off one of the worst years of my life personally. In January of 2011 me and my wife seperated and despite that I managed to total 2120 at the 2011 SPF Ironman and get in a 900 sqaut. After that meet things got really bad with me and the x I developed a slight drinking problem for a few months and after clearing that up I got into a new suit that was just too damn tight. I bombed out of record breakers last fall and the ironman this year, my suit was killing me to get depth (chasing that 1000lb squat). I just bought a jack suit thats a little big and completed APF Seniors. I went 881,633,705 for an official 2221. The 881 was much deeper then my squat in the SPF but I did a fine 914 squat that I didnt get credit for, I seen Waynes arm move so I went but he never actually said squat so no dice there. Im getting ready for the XPC semis and its going to be a long cycle but I think I have things mapped out for what works for me now, plus Im no longer scared to take one deep on the squat.

My days are broke out
Sunday-shoulders and biceps with speed bench thrown in some
Monday-deadlift and back work
Wednesday-Me bench with assistance for chest and triceps
Friday-squat(working 1 week speed/re 1 week heavy brief work, 1 week full gear work) and legs for assistance

Im trying to do all my assistance work like a bodybuilder because well I want to look strong as well. Ive been doing this for about the last 6-8 months religously and its starting to make a difference in my lifts.

Sunday
Im going to add back in speed work sometime in the near future. Right now its just shoulders and biceps

machine shoulder press
120*10
160*10
200*10*4
160*35

Front raises lying on an incline
these take out the ability to cheat on them
35's*10*3 sets

face pulls
3 sets

upright rows with ez curl bar
3 sets

dumbell biceps curls
3 sets of 15

ex bar curls
3 sets

Not much just easing back into things. I will pull tonight, Im doing a 6 week mini cycle conventional before starting my sumo cycle for the meet. My goal is to go 2350 in October. I was close to 2300 here if my bench would have shown up, I missed 677 twice and Im more then capable of doing over 700 on a good day.

Monday
deadlift night

Im doing a conventional cycle for 6 weeks. One week I do a me movement in my suit next week Ill pull reps raw based off a percent.

I decided to start with a me night to make things a little funner
reverse band pulls
245*3*2
335*1
425*1
515*1
add suit bottoms and belt
605*1
straps up
705*1> soft lock out (I was using our warped up rack pull power bar that likes to flip and roll once it gets over 600)

sumo speed rack pulls
last cycle I did these conventional, I need to lower the pin the wide stance makes these a very short range of motion
all sets against a doubled up purple
225*3
405*3
605*3

seated rows with triceps rope
pulled these to the top of the head
3sets

lat pulls (wide grip)
3 sets

bent over barbell rows outta the rack, left the bands on the bar
135*10*3

ehubbard
06-13-2012, 11:08 AM
db!

Good to have you posting your log again!

dbc3po
06-13-2012, 03:15 PM
Thanks man! How have you been?

ehubbard
06-13-2012, 03:51 PM
Thanks man! How have you been?

Good man. Shoulder is getting better and bench is finally moving in the right direction. Been hitting a lot of PR's lately that would indicate an 800 + pull for me. Lining up some mono hooks so I can get back in the gear and back using a straight bar. It's going to take some time though. Hoping to go 800/600/800 when I do.

dbc3po
06-14-2012, 05:48 AM
Thats great man. I finally found out how to pull and Corey Hayes wrote a solid program he let me try and finally got me over 700. Im hoping if I do a mini cycle conventional and then go back to sumo it will get me to 750, maybe 735 on meet day. You still training mainly in your basement gym?

Bench night, first ME night back
Flat bench
bar*10*2
135*5*2
225*3
315*1
add Titan Ram
405*1
455*1
495*1> this was pretty easy I stopped here as its my first time in a ram or slingshot that fit and it was my goal for today. I have a long time until the meet so no need to get stupid just yet

4 board presses against green bands
315*3
405*3
435*3

kbell triceps extensions with bands looped through the handle
3 sets

dumbell inclines
115*10*2
115*16

Cable fly
3 sets

Done, pecs and tris were smoked.

ehubbard
06-14-2012, 06:52 AM
Yep. Still in the basement. I have a training partner now as well so that helps.

dbc3po
06-15-2012, 05:44 AM
squat nights
this is a heavy breif week but not max effort. As the meet gets closer the third week will be a full gear squat to a pre determined chain depth but Ill do it in briefs and wraps next week.

GCB bar box squats
up to 335 raw dog
add briefs
425*1> didnt move far
515*1> grazed box
add belt
605*1
695*1>add wraps, this was smoked so I went with my higher goal set of the day
805*1> solid, I should have paused on the box longer but it was fast

Im a little pissed because my squat feels back where it was before the back injury Ive been fighting since March. Every set i had a sharp pain as soon as I took the bar out and I couldnt arch my upper back, no issues with that at all last night.

power squats
315*10*3 just to pump a little blood in the quads

leg extensions
3 sets

leg curls with band
3 sets

done

corey_hayes
06-15-2012, 04:29 PM
I would die taking big jumps like that when shit gets heavy

dbc3po
06-15-2012, 08:52 PM
Something I got by training with donnie. Actually I wanted to do a set between but Blake and cody were in the suit so I rushed to help them since their meet is before mine.

dbc3po
06-19-2012, 06:33 AM
Pull day.
Supposed to do raw conventional reps but the guys doing the August meet were pull heavy off blocks so I jumped in with them since we really only have 1 good bar to pull with.

3" block pulls
135*3*2
225*1*2
315*1
405*1
495*1> add belt
585*1
635*1> pr for conventional. (Ive pulled an easy 725 off this block and nearly locked out 765 geared up sumo)
I jumped to 675 because the 635 was easy I got it to my knees but I was on my toes and my back popped. I really wanted this one because I hate conventional and it feels awkward as hell to me. Cant wait to go back to geared to the hilt sumo in a few weeks. The back is sore today, I hope it heals in time to go over and squat with Glenn Bagget on Saturday.

pendlay rows
3 sets

behind the back shrugs
3 sets

low row with tricep rope
3 sets

Done, pretty pleased with the tugging. Im a little flat right now but will be picking things back up a little in a few weeks Im just hoping the conventional stuff will help the sumo pull.

Powerdawg
06-19-2012, 06:53 AM
Look forward to seeing your progress dave. Hopefully my training partner, Cameron can hook it with you and we can throw some training ideas around.

sandman24
06-19-2012, 07:27 AM
Lot of good training in here, Dave. what weight class do you compete in?

ehubbard
06-19-2012, 08:52 AM
DB, you ever try back traction with bands. When I pop my back I like to do these, as it "usually" helps traction my back back into place.

dbc3po
06-19-2012, 11:02 AM
Sounds good Matt.

Sandman thanks, I compete at 308 but Im trying to get up to a small shw, I want to get my weight up to around 320 for the XPC meet.

You mentioned those before to me on propower but I think you quit posting there before I had a chance to ask you how you do them. Its not bad to day but there is a tight little knott right in the lower part of my spinal erector. I may need to take the db from outlaws approach :)

ehubbard
06-19-2012, 12:27 PM
I have a 7 foot rack.
1. Tack two greens and place one inside the other
2. Double them over the top of the rack along the center of one of the cross bars.
3. Take two blues and place one inside the other
4. single loop the blues around the four ends of the greens. (It will make a giant knot in the band. Another way to put it would be to imagine you are setting up bands around the base of a mono, except that you have two blues together and the base is the double loops of the green bands - probably a terrible explanation)
5. Try and get your fat ass inside the blue bands.
6. Place the blue bands on lower back where pain is
7. Lean back until you are on the ground, with the bands tractioning your back towards the top of rack. Depending on the tension you may want to hold onto rack as you lean back
8. Let the bands traction your back for a while and then move around some (gluite bridges, wrap your feet around bands and twist from side to side, etc.)

If you go down about 1/2 way down this is similar to how I do them...
http://unorthodox-fitness.blogspot.com/2011/07/band-traction-part-1-of-2.html

Always undo the knots in your bands after each time otherwise they will get knotted up awfully good. If you have the huge monster black bands those work good too and are easier to set up (instead of doubling bands inside each other just use two monster bands).

Maybe I should make a video of this....

dbc3po
06-20-2012, 08:33 PM
Thanks man

shitty me bench night
incline press
55lb bar
bar*5*2
145*5*2
235*3
325*1
425*miss. I knew I was a little off so I skipped a set to go for a pr and failed at the transition. It will be there and then some next time

banded 4 boards
315*3
405*3
add ram
455*3
495*4

machine incline
3 sets, last 4 reps were slow with a pause at the chest to really kill the pecs

cable pec work.

Not much work but a solid workout. I missed Sundays workout due to being out of town, I need that day to make my shoulders strong

dbc3po
06-25-2012, 06:41 AM
Squat day @ NGBB

Went over to squat with a buddy who is closing in a grand. We decided to go full gear and add as much chain weight as we could
warm ups
to 606 in briefs (we used kilo plates, I had no clue what the weights were)
696 suit with light straps
full gear
696+180 in chains*1
696+320 in chians*1
696+450 in chains*1

then we went and ate and I drove 3 hours to the house. I was wrecked. That shit was heavy but the weight flew up. I decided since my injury that killed my squat at seniors is gone that Im going to do the pro am. I want to take a run at 1000 there.

Powerdawg
06-25-2012, 06:55 AM
Squat day @ NGBB

Went over to squat with a buddy who is closing in a grand. We decided to go full gear and add as much chain weight as we could
warm ups
to 606 in briefs (we used kilo plates, I had no clue what the weights were)
696 suit with light straps
full gear
696+180 in chains*1
696+320 in chians*1
696+450 in chains*1

then we went and ate and I drove 3 hours to the house. I was wrecked. That shit was heavy but the weight flew up. I decided since my injury that killed my squat at seniors is gone that Im going to do the pro am. I want to take a run at 1000 there.

Next time you go over to NGBB give me a shout maybe I can get over there as well.

Glad to see you doing the Pro/Am, hopefully we will have a grand on the bar back to back! LOL

dbc3po
06-25-2012, 08:38 PM
Sounds like a plan. My back was jacked up before the apf meet and every squat hurt to take out the rack. Its gotten better and Im hoping to give it a run as my plan a numbers but I may go with plan b again if I feel a little off.

dbc3po
06-27-2012, 05:20 AM
First day really aimed at the pro am

Sumo triples
warm up to 405 raw dog

add suit bottoms
565*3*3> None of these felt right other then the first rep of the first set. I love this suit for pulling straps up but straps down I get nothing. Ill modify my routine a bit and pull straps up from here on

barbell rows
135*10
185*10
225*10
Im going to build the weight up on these over the next 4-5 weeks

CSR
1.5plates*10
2.5plates*10
3.5plates*10

seated rows with lat bar
3*10

hip work on the reverse hyper to finish it off. Good day, I forgot what a bitch pulling for reps can be

dbc3po
06-29-2012, 05:37 AM
Me bench day. Used an old pair of Average bands instead of the bands we had been using so they didnt help nearly as much

bar*5*2
add reverse bands
255*3
345*3
435*2
525*1
add ram
615*1
665*miss
635*1

My best with the old set up is 615 with no ram but like I mentioned these dont help nearly as much

4 boards
405*5
495*2
495*5 with slingshot

machine incline
180*10
200*10
200*30

time was short so I finished with a giant set of tricep pushdowns
40*10, then 60*10, then 80*10*2, 60*10,40*10
just stoped long enough to add or take off plates

dbc3po
07-01-2012, 06:02 AM
squat day
this is something I did last cycle that was fun and a good overload so we did them again
straight bar, work up for 3 doubles with 2 blue bands then go up for some singles with a rverse green

one thing of note Ive dropped my box a good 1.5-2" for most sets where I normally had it, some sets I drop it another 1.5"

work sets
325*2
415*2
515*2> 20lb pr over last time
add reverse green
595*1
lower to 13" box
715*smashville this wouldve been a 30lb pr. I felt off all day and was dumb for this, I shouldve just hit a 10lb pr and been done.

accessory work was banded leg curls and hip mobility work. I broke the leg extension and leg curl machine.

muscle_g
07-01-2012, 08:25 AM
Glad to see you posting your log up on here Dave. I don't know if you seen it on my FB but I got a 450 bench at my meet I done on June 9th.

dbc3po
07-01-2012, 02:13 PM
shoulder day.
over head pin lockouts
145*5*2
235*5
325*5
375*3
225*3

over head dbell press
40*10
60*10
70*10

face pulls
3*20

rope hammer curls
3sets

curls with curl bar
3sets

dbc3po
07-05-2012, 08:04 AM
Glad to see you posting your log up on here Dave. I don't know if you seen it on my FB but I got a 450 bench at my meet I done on June 9th.

Yeah i seen that man. Now get out of that outdated denim and get in a poly shirt and rundown 500!

Pull day
120lbs of chains off the floor and work up to a me single
135*5
add 60 in chains
135+60*3
135+90*2
135+120*2
225+120*1
315+120*1
add suit bottoms
495+120*1
585+120*1
645+120*miss*2
I got on my toes both times when I went to lock out my hips and dropped it. I feel like my strength is starting to come back a little, all of them were super fast off the floor and one issue may of been the way the chains were on the bar. They may of been pulling me forward a bit.

rack pulls from the knee raw dog against purples
235*3
325*3
415*3
645*1
505*5

CSR
3sets

standing rows to chest 3 sets

done, just got my shirt back from the taylor ready to try it out. It was to big in the sleeves and not giving me any follow through to lockout.

dbc3po
07-06-2012, 05:25 AM
Bench night
Just got my shirt back from getting adjusted and holy fuck is it tight!

warm ups
bar*5*2
135*5
245*2
335*1
425*1> 1board
add shirt
515*2 4 board, this was hard to get to the board
605*2>1 to a 3 brd, 1 to a 2 board
655*.999 to a 1 board, it took forever to touch the board and I kind of passed out on the way up
715* abort twice

3 boards raw because I was steaming mad
335*3
425*3
495*2, couldnt lock out the third

machine inclines
200*10*3

triceps burnout push downs
1 giant set 40*20,60*20,80*10,60*10,40*20

green band push downs
100 reps total

I was dumb and tried to go to low in my shirt tonight, I need to break it in a little more, Ill get in it a few more times before the meet. It wouldve been good to go off a 2 but it took forever to get the last 1.5" to get to a 1 board. The raw boards were the first time Ive gotten my head out of my ass in a few weeks

dbc3po
07-09-2012, 05:52 AM
Couple of good days
Sat. Squat day
squat to chains set at 2" high
bar*5
155*1
265*1
add briefs
345*1
465*1
555*1
add belt
645*1> first one I got to the chains without taking forever
add knee wraps
735*1
825*1>pr, fast
tried to suit up but the bar rolled on my back and it hit the spot where Ive been having a ton of pain so no go there

prowler pulls
2 trips with legs out wide, one forward and one backwards.

leg curls 3 sets

glute hams
3 sets

hip work on hyper 3 sets

Sunday
over head lockouts
bar*5
145*3*2
235*3*2
325*3
375*3

standing strict over heads
145*10*3

Machine shoulder press
130*10
170*10
200*10

face pulls working on squeezing my rear delts real tight
3 sets

curl bar curls
2 sets

machine curls
3 sets

good weekend. Girlfriend massaged my back and I felt I nice big pop where the pain was, Im hoping that whatever is out is back in. Ive got two weeks of cambered bar work in briefs then its full gear until the meet. Im strong I just need to be able to get the bar out of the rack.

dbc3po
07-11-2012, 06:54 AM
pull night
warm up to 405 sumo raw

add suit for my 3 sets
545*3> terrible
585*2>wtf
get mad cuss throw suit off and put on my 7 year old prototype preds
585*3> smooth as butter
my wieght gain has made my suit not so good for pulling. That and my form was shit as well, Ill dial it in next week on the me pulls

cambered bar deadlifts conventional (65lb bar)
155*10
245*10*2

csr
1pl*12
2pl*12
3pl*12

reverse hypers 3 sets

done. Shitty day in the suit, just couldnt get right. Ill figure it out, just stiff leg sumoing in the suit. Breif set was nice and crisp. Goal for the cycle is a big tripple in full gear on 8-13

dbc3po
07-13-2012, 05:29 AM
Me Bench night
floor press (this is a tester as my arms are so long its only about a 3 board at the most)
warm ups
bar*5*2(55lb bar)
145*5
235*3*2
325*1
add 60 in chains
325+60*1
add 60 more in chains
325+120*1
375+120*1
415+120*1
add ram
505+120*1> cut this one a little bit

close grip bench
225*5
add reactive slang shot
315*5
405*5

triceps extensions
3x20

grenn band press downs
100 reps

good night, back in the shirt next week. Got the official news Im going to be able to lift at worls, pretty jacked about it.

muscle_g
07-13-2012, 07:29 AM
Congrats on the Worlds!!

dbc3po
07-16-2012, 05:44 AM
thanks man, when is your next one?

squat day. I had a rough week last week so I decided Im going heavy this week

GCB reverse band box squats

warm ups
245*5*2
335*2
425*2
515*1
605*1
got a little confusing from here. We had both monos going and I had to drop a plate and add a 100, so we had enough plates for everyone with Cody suiting up
715*1> smoked raw dog. I had at least another plate in me
add briefs
805*1/2> this didnt even move, damn my briefs are tight.
add knee wraps
895*1> felt a little twinge in my back here but I said fuck it put 1005 on the bar
1005*1> I got a little amped for this one and didnt really sit on the box like normal but its a 40lb pr over the last time I did these. i wanted another set but my back was jacked up and I had no more room (seems like I got stuck with the wider 45s and a couple of the rubber coated plates).

leg extensions 3 sets

leg curls 3 sets

GHR 3 sets

reverse hypers 2 sets


Upper accesory day
decided not to push the over head work to hard this week since I was in the shirt so I did speed bench
135+60lbs of chains*3*8 sets
185+60lbs of chains*3*4 sets

rear delt d-bell flys
3 sets

face pulls
5x20

cable curls
3 sets

d-bell hammer curls
3 sets

decent little workout with my back being jacked up and no one else showing up to train. Really worked hard on my bench set up and felt like I had a little bit of an arch. Now I need to work on expanding my belly more

Powerdawg
07-16-2012, 06:35 AM
What do think your carry over is on those Giant Camber bar squats to a straight bar with the same setup? My best is 810 in bar weight and 120# in chain, which is about my opener for the pro/am of 930. Maybe is it just my style or body type but I don't seem to be able to squat any where close to my straight bar numbers on the GC.

dbc3po
07-16-2012, 09:39 AM
Honeslty I dont think there is an exact science or correlation. But if I can do 1005 in briefs with reverse purples I should be able to do the same with full gear. I squatted a straight weight squat aorund 8 with this bar and to chains set at 2" high I did 825 with a straight bar. I think I loose about 35-50lbs with this bar but the gap has came down allot since Ive used this bar more. Its taught me to keep my back much tighter. Im going for 1005 at the meet, Ive been chasing it a year and havent tried it in a meet yet so its time to load it up and go.

Powerdawg
07-16-2012, 09:49 AM
Honeslty I dont think there is an exact science or correlation. But if I can do 1005 in briefs with reverse purples I should be able to do the same with full gear. I squatted a straight weight squat aorund 8 with this bar and to chains set at 2" high I did 825 with a straight bar. I think I loose about 35-50lbs with this bar but the gap has came down allot since Ive used this bar more. Its taught me to keep my back much tighter. Im going for 1005 at the meet, Ive been chasing it a year and havent tried it in a meet yet so its time to load it up and go.


I have gotten much better with bar and I guess if I went rev bands on it in full gear I would be close to the same. But The 810 w/ chain felt heavier than the 1100# rev band I took the week before. I know I get stronger and better with the GC but I can't seem to get an idea of what I am at on it. I guess we will find out in Aug! I took 1000 at Nationals in '10 and lost my air in the bottom, then I proceed to go back words but I seem to be coming back up now. I would love to squat a grand but for me its really all about the total.

dbc3po
07-16-2012, 12:16 PM
Agreed man. Ive gotten my pull up allot and I just need to get a good squat and bench to go with it. I had some shirt issues at APF Seniors that killed my total. If I make anything other than my opener and wait until I hear squat and not an arm drop I leave with a 2300 total.

dbc3po
07-18-2012, 05:16 AM
Deadlift day
I had a big goal on reverse band pulls today. We only have 1 deadlift bar and its also the only bar with any good knurling that isnt our bench bar our a squat bar. The othe rguys were already started so I waited on them to get done before I got started. By the time they got done I was tired my pre workout had worn off and I had dropped a lb from just sitting in the gym and sweatting.

reverse band pulls
135*5*2
225*1
315*1
425*1
515*1
add suit bottoms
625*1
straps up
715*1
the 715 was solid and fast, if I wouldve started on time I wouldve went 765 or so but I knew I only had one set left because getting set right was nearly impossible, I just couldnt find my placement in the rack, and I was running on fumes from the heat in the gym.
805*.95> I had this up over my knees and shoulders locked, I just couldnt get my hips through to finish the lift.

Rack pulls against doubled looped purple
325*3
505*3
595*3

3 sets of hypers

Had to stop there no time, it was 9:30 and I had to eat plus I had nothing left and was starting to cramp.

dbc3po
07-20-2012, 05:17 AM
Me bench night
reverse band press, pretty pissed about this, I fudged up during warm ups took one that was way to heavy and missed didnt get as much work in my shirt as I needed, just a bad day
warm up to 545 raw (took 635, for a close miss, I just wasnt paying attention to what i put on the bar)
shirt on
725*1> 3 board
815*1>2 board, I realized right here my new shirt sucks and it just isnt right
storm around, cuss and pull out my red shirt I had outgrown, that I magically was able to get on now since Im staying at 308 for a little while longer
865*1>2.5 board, I didnt quite get to a 2 board with it, its the first time Ive had this one on since April and its hella tight and the groove is a bit different but I get pop out of it.

ram press
405*3
455*3
spent

tricep burnout (straight bar extensions)
40*20
60*15
80*10
60*15
40 to failure

Not a very happy camper with that workout, Ill be back in the shirt week after next and figure out an opener

muscle_g
07-20-2012, 12:57 PM
thanks man, when is your next one?

Not sure at the moment, looking at the SPF meet that is in November. And there's also a APA meet in September, but I haven't decided on anything yet

dbc3po
07-22-2012, 05:59 PM
Weekend training ( God Ive got to fix my connection at the house)
squat day
Im working on something for my next cycle and today wasnt really planned for anythign since the last 4 weeks will be full gear work
GCB box squat straight weight
warm ups
bar*5*2
155*3
245*3
335*3
add briefs, work sets
515*3>high box because briefs are super tight
605*3> high box again
655*3> legal depth box, add wraps
695*3
765*3

really happy with 765 for 3 in just briefs. Everything is really strong right now, Ive got to get my damn bench shirt firgured out

leg ext
3 sets

leg curls
3 sets

ghr
3 sets

reverse hypers
2 sets


Shoulder day
d bell military
40*10
50*10
60*10
70*10*2
70*30

machine shoulder press
140*10
160*10
200*10

blast strap rear delt fly*10*3

face pulls
3 sets

machine curls
3 sets

dbell curl medly
3 sets


Good weekend training. Im ready to see what happens with the full gear work this coming weekend. i feel very strong at the moment and I just hope the squats continue to be this strong with a straight bar and full gear. Pull has been a little off but thats a form issue, the only lift bugging me is the bench. Ill see where Im at with it next week and hopefully get my shirt dialed in for the meet.

J_Byrd
07-22-2012, 06:24 PM
Good stuff! Going to stick with the Jack Suit for awhile? Training partner squatted in a set of Jack Briefs this week and loved them.

dbc3po
07-25-2012, 05:22 AM
Im planning to. Im going to get some Ace briefs to try under them and see how that goes. I love the suit, first day back in it in a while will be Friday, Im hoping it goes well and Im back on track from my lat injury

pull night
Not a good day today. Lost one of dogs and had to bury him before I trained. Really hated it as he was a rescue and had been abused, Atleast he knew what it was like to be loved for a month before he passed on.

warm ups
135*5*2 with hook
225*1*2 with hook
315*1 with hook
405*1> standard grip

work sets in briefs
495*3
585*3
635*3 (pr)> plan was to work up in triples, I wanted to do 5 sets but the ordeal with the pup had taken it out on me so I skipped 545 and 605

GCB deadlifts
155*10
245*10
335*10

reverse hypers
3 sets

crunches at home. Needed to do more work but this was a solid workout. We were late getting started and I didnt have much in the tank to start with.

Powerdawg
07-25-2012, 06:42 AM
Sorry to hear about your dog Dave! Ours are part of the family always hard to see one go.

dbc3po
07-27-2012, 05:24 AM
Thanks man!

Me bench night
manpon press
bar*5*2
135*5*2
add man pon
225*3
315*1
405*1
455*1> Moved as fast as 135
495*miss> My wrist wrap came loose and I didnt squeeze my upper back tight, I lost it at the turning point
495*miss> had it moving good but got it caught under the lip of the rack, I was way to slow on this one trying to stay tight
by now Im super duper pissed!
495*2> I killed the first one then banged out a second one to show 495 who the boss was
everyone had a good night here
Harry the old man who just showed back up out of nowhere hit a clean 430
Blake hit a 50lb pr of 435
Cody hit 475 and looked good for at least 10 more lbs
Jamison hit an easy 275, he couldve done 315 but he is a lawyer and was 2 hrs late due to a meeting with a clien so he rushed his workout.

floor press+60 in chains
145*5
235*5
325*5

machine chest press
200*12*3

tricep burnout
40*20
60*20
80*20
60*20
40 to failure, stopped just enough to add the plates

Good day!

dbc3po
07-30-2012, 05:31 AM
Friday night squats (Had a meet to judge Saturday)
squats to chains set at depth
bar*5*2
155*2
265*1
add briefs
465*1
555*1
645*1
add suit
785*1
opener
875*1
it moved so fast I took my third, was supposed to use reverse purples but I was a little amped and forgot them
1005*miss
Bad pick up and lost my arch, If I wouldve kept my arch it wouldve went

power squats
3plates*12*3

leg extensions
3 set

leg curls
3 sets

reverse hypers
2 sets

Sunday Shouldes
Zavickis presses, I read about these on outlaws, they blow!
145*5*5

rear delt fly
3 sets

face pulls with rope
3 sets

machine hammer curls
3 sets

machine curls
3 sets

Just a good quickie, shirting up this week.

dbc3po
07-31-2012, 05:46 AM
Pull night
3" block pulls. Just wanted to hit my opener and a possible second
warm up to 405*1 raw dog

add suit straps down
495*1

straps up
655*1> opener
715*1> planned second

Stopped there I was good for more but why bother this close

rack pulls
we lowered the pulls one hole(pin 1, about 6" off the ground/mid shin) and added quaded up monsters instead of the usual doubled up purples
225*3
315*3
405*3
495*1> this was fucking brutal

I ran out of time so I did some reverse hypers and shot the gap.

Harry who lives out of twon and trains with us twice a week took his squat and pull openers, Im looking for him to have a good meet and maybe have a pr total.

dbc3po
08-02-2012, 05:23 AM
Bench night
warm ups
bar*5*2
135*5*2
245*2
335*1
425*1> fastest 425 has ever moved raw
add shirt
515*1 3 board
605*1 2 board, I tried the newest of my phenoms and it just isnt the same. No pop I had it worked on to make it more like my old one as far as cut and grid stitching and still nothing. Inzer just cant seem to get the SDP's right. I did manage to buy a used Jack but it wont be here until this weekend sometime.

put on old faithful
655* miss to half board, dumb! no heat in the shirt. It took forever to touch and I nearly dumped it and lost just off the board. Ive been working on benching off my toes to arch better and it just isnt working

655*1 half board, still a little out of groove and fighting the shirt all the way down but it went up easy. I also changed back over to my regular foot position.

D Bell press
50*10*2
60*12

triceps burnout
40*10
60*10
80*10
100*10
80*10
60*10
40*failure, stopping just long enough to change the weight

Out of time, had 4 of us in shirts and with my issues it took us 2 hrs just for shirt work.

dbc3po
08-06-2012, 05:26 AM
shouldve stayed home squats

My gf got into an accident Friday before the gym, fender bender so no big deal. I went to the scene to check it out and the other party was acting like idiots, running around screaming and showing out instead of just being thankful no one was hurt. Next day the lie to the claims officer. Just BS! So I get to the gym and notice after being in the sun for over an hour for that my weight is down 5 lbs (a total of 15 since my last good squat day).

warm ups to chains set 3" high
bar*5*2
155*2
265*1
add briefs
465*1
555*1
645*1
add suit
785*1
Full gear
875*1> projected opener
955*1> between second and third attempt
to depth
875* miss

I stopped there. As mentioned my weight is way down (mainly due to needing to cram in my old pehnom bench shirt), down so much while spotting one of our other guys and walking around the gym my squat suit fell off. NOT GOOD! Ill be putting my weight back on this week. I thought about bowing out of the pro am but that would be a bitch move. Im going to change a few supplements around and get back to gaining weight and go in as a super heavy, also picked up a used jack shirt that will allow me to gain a little weight as well.

No training on Sunday, I was gone judging the raw pro am. People botch about the SPF for being to loose with judging we tighten things up some and now we get bitched at about that. All the lifter complimented us at the meet so Ill take their word for it.

dbc3po
08-07-2012, 05:32 AM
Pull day, just 3 somewhat heavy days left after today. Im going to work in the shirt one last time on Wednesday, do 1 more week of circa max Friday and pull my opener again on Monday in my suit for 2 singles just to make sure Ive got the gear dialed in.

sumo pulls
135*5*2
225*1
315*1
405*1
add briefs and belts
work sets
495*3
585*3
655*3>so so lockout on the third, but this is a pr. If, its a big if, I can get in a good starting position in my suit I should pull something big at the meet

cambered bar pulls with the same hell bar
155*10
245*10
425*10
these are hard as hell, you have to stay extremely tight because it swings on you the entire time while its 1-3/8" thick and no knurling just a small amt of athletic tape to keep your hands from sliding.

prowler drags
3 trips

face pulls

done, good one today

J_Byrd
08-07-2012, 04:46 PM
Nice looking pulls!

dbc3po
08-08-2012, 05:49 AM
Trying, lol. Im just going to get my weight back up and cut for worlds if I can round up the money to get out there after this recent run of bad luck.

dbc3po
08-09-2012, 05:27 AM
Me bench, got a new shirt so I wanted to give it a run.
Plan was just see if it would work and hit the opener because my arms are a little jacked up and I need to get some rest after being in the shirt for 2 straight weeks

raw dawg warm ups
bar*5*2
135*5
245*2
335*1
425*1
add 58 jack bencher
515*1>3 board
605*1>2 board
655*1>1/2 board> nice clean press
I had to work a little to make this touch but not to bad. I think more weight will help get it down in a better position, I touched a little low here

dbell incline
60*10*2
70*10*2

triceps kick back
3 sets

hammer curls
3 sets

done, elbows and forearms are fried. 2 real ones left and time to do some down work and rest up

dbc3po
08-13-2012, 05:29 AM
Just ready for the meet

last week of heavy squats
squat to chains set 2" below parallel
bar*5*2
155*2
265*1
add briefs
465*1
555*1
645*1
add suit
735*1
full gear opener
845*1
second to chains 1" high
915*miss> ton of issues here. I had a meltdown on this one and acted like an idiot
915*1> slow slow slow
Im over trained! I stopped there after I went out and yaked. Just got to hot and lost my cool

sunday deload shoulder day
machine shoulder press
130*10
170*10
200*10*2
200*30

cable curls
3 sets

rear delt dbell rows
3 sets

dbell curls
3 sets

reapers
3 sets

curl bar curls 3 sets

done in about 30 mins, nice quick workout.

Powerdawg
08-13-2012, 06:27 AM
Your log reads like a carbon copy of mine somedays! "I had a melt down and lost my cool" sounds just like me!

dbc3po
08-13-2012, 09:38 AM
haha. Man 2 weeks ago I took 1005 to dpeth and lost it due to a bad unrack. Now I can unrack 90 less than that, WTF? Im just worn down. Im going to do some light raw squats tonight then a few pulls in my suit just to find the right strap setting. After that Ill do my raw warm ups on the bench and some speed squats Friday. Goal now is to rest keep blood in the muscles and get my weight up.

dbc3po
08-14-2012, 05:22 AM
IM way overtrained, I was going to pull a little bit but decided against it. I may throw the suit on a pull a few light reps to work on form Friday.

ssb squats with bands tied to the front of the mono, all done while holding a kettle bell to mimick the deadlift position
bar*5*2
1plate*5*2
1.5plates*5*2
2plates*5

squat mornings on a box, same set up
bar*8
1plate*8

dbell bent over shrugs, light
did these to really hit my injury hard
3 sets

chuck v rows with rope
3 sets

done. Back hams and ass were smoked after the ssb work.

dbc3po
08-16-2012, 05:28 AM
Bench night
Nothing really heavy, just to close to the meet for anything stupid
regular bench
bar*5*3
135*3*2
225*3
315*3
405*5

dbell incline
60*10
70*10*2
70*35

incline jm press
3 sets

rope push downs
3 sets

Good day, the 405 for 5 wasnt to hard other than the last rep. I just took to long between reps 3 and 4.

RobmoriRB
08-16-2012, 05:35 AM
one hell of a work out keep it up.....it looks solid and potential Pr's around the corner and subbed

dbc3po
08-22-2012, 06:14 AM
Thanks man, Im trying

I really havent done anything other then pulling the prowler and a little stuff to try and keep some blood in the muscles. I was overtrained to hell so Im hoping by doing very little that I will be recovered and peaked come meet time. Then I get a week off and the torture for wpc worlds begins.

dbc3po
08-29-2012, 10:20 AM
Meet results

Bombed on the bench, nto surprising, I needed more reps in my bench shirt.

squats at the meet
bar*5*2
155*3
265*1
add briefs
445*1
535*1
add belt
645*1
add suit
755*1

Opener
850*1> smoked. i thought shit today will be a good day. When I picked the bar up I smiled, it felt like nothing on my back

920*miss> handler called me down to 1, and I tried to push back and folded over bad and well my good mornings arent strong enough to do this weight

920*miss again. Felt light again but just started to get really light headed about half way down and the room went dim. I said take it and honestly I was a little lost when we got the bar back in the rack

After the squats I felt like death. I still feel dizzy today, 3 full days later. But after a quick rest it was time to try and get ready to bench

warm ups
barx5
140*3
230*2> smashed my hand here
320*1
410*1
add shirt
500*1>3 board
610*1>2 board

opener
640*miss faught to long to touch and couldnt lock out my left arm.

660*miss, touched much easier and weight bobbled slightly off my chest then flew up. But no lift due to downward movement

660*miss, touched better and smoked but at the top something happened. I have no clue if a spotter bumped it or what but the bar rolled in my hand and I lost it right there. It really didnt surprise me though, counting the meet I have 8 reps in my shirt now. Its groove is similar to my old one but needs to be touched a smidge lower. Back to doing some training tonight and starting full bore Friday. Its so close to clicking I can taste it but Ive got to put it together on meet day.

CEnlow
08-29-2012, 11:26 AM
Sorry things didn't work out like you wanted. On the bright side it seems like you figured some things out so you should have a solid plan leading into worlds.

dbc3po
09-03-2012, 04:14 PM
first few of the worlds cycle

squats
wamr up to 3 plates raw+240 in chains
425x5
475x5
515x5
565x5
605x1> half way up my foot slid. did some extensions and curls. Knee was a little sore volume will be up allot more

shoulder/ass day

band push downs 3x10

overhead band extensions 3x10

dbell overhead press 40x10x5

3 boards against bands
225x5x3
275x5x2> appx 200lbs+

cg bench press
135x5
225x5
315x10

machine shoulder press
3x12

rear delt dbell fly
3x10

hammer curls
3x10

face pulls
3x12

rope curls
3x12

volume will be closer to this

deadlift day
rack pulls
135x5x3

hip swings
3x10

1.5" block pulls
135x3x2
225x1x2
315x1
405x1
add briefs and belt
495x1
655x1
715x.99999 ripped two callous at lock out

pause power squats (in place of leg presses)
135x10
225x10
315x10
405x10
495x10

ghr with purple bands
3 sets
band rows
3 sets

abs at home. pretrty good first few days back. Feeling strong.

dbc3po
09-06-2012, 05:25 AM
Me Bench
band pressdowns
3*20

incline dbell press
40*20*2 sets
60*20

band pull aparts
3 sets

floor press w/ thick bar
bar*5*2
145*3*2
235*2
325*2
415*2
465*1.5> terrible handoff
485*2> good handoff

bench press with reactive sling shot
315*5
405*5, stopped here allot of pain in my right biceps

machine incline
200*12*3sets

face pulls
2 sets.

Im really liking the extra work before I warm up. Im trying to keep building more and more volume as the cycle goes on. Feeling pretty good so far. I may hop in the shirt next week and do some rep sets.

corey_hayes
09-06-2012, 09:31 AM
Good shit Mr. Diablo Brown

dbc3po
09-06-2012, 11:10 AM
Well you would know good shit, you are a professional after all. Im just trying to get better.

dbc3po
09-09-2012, 05:25 AM
squat day

got in a few reverse hypes and leg extensions to warm up, lost allot of time here putting carpet under the mono lifts, much needed and long overdue.

squats
bar*5*2
155*2
265*2
add briefs
355*2> barely moved
445*2>same
535*2
625*2> depth finally
add suit
745x2x5 most were to depth> bar speed was stupid fast here. supposed to go around 795 for 2 reverse band sets but I based my numbers off what I felt good for in my deadlift suit I had been squatting in, the squat suit I have I think Im good for allot more
805*2
905*2

lunges
3x10, each leg

leg curls
3 sets

one leg reverse hypers
3 sets ea leg

nachosx1

then abs

Not used to being in the gym this long, need to carry a snack to eat while training, had to leave and eat then realized (thanks to Hayes) I forgot to do abs so I had to get them in later. Feeling pretty amped about training overall

corey_hayes
09-09-2012, 10:07 AM
Nachos are crucial, id rather see nachos x3 but i wont get picky...

dbc3po
09-09-2012, 03:28 PM
I may have let you down there but I made up for it at Olive Garden with the never ending past bowl

Bench ass day
Thought today would be great after destroying cracker barrel for breakfast but my one Sunday training partner was MIA, mother fucker!

warm ups
band pressdowns with green 3x15
over head extensions 3x10
dbell overhead press 40's*10*5

work
3 boards with 180lbs of chains (wanted to use bands but cant unrack without help)
work sets
225*5*3
275*5*2

cg bench
up to 315*10, no hand off
this is when I was pissed, the lack of handouts had kilt my shoulders so I had to really watch it here (past shoulder issues)

side laterals
3x15

rear delt flys
3 sets

band rows
3 sets

rope curls 3 sets

face pulls
4 sets

hammer curls 2 sets

Not a very happy camper at the moment, if I show up to help you on a day we dont train you better have your ass in the gym on the day we do train.

dbc3po
09-10-2012, 05:45 AM
Shit, quick note for self. Youre not 10 weeks out, you only have 8 training weeks left.

dbc3po
09-10-2012, 09:12 PM
deadkift day
work sets
605*3*3 in briefs. Used straps since my torn callous'es arent 100% (better safe to wait one more week)

Late start and big group means I didnt get all the work in I needed. Ill make up for it Saturday

assistance
power squats
3*10

abs

band rows standing to bench groove

Goal is to get to the gym early on Wednesday and do some glute stuff and stretch really good

Also going to work on hip flexibility hard for the next 8 weeks

Powerdawg
09-12-2012, 03:19 PM
When are you gonna come down at squat with us?

dbc3po
09-13-2012, 05:17 AM
Soon, once im working singles in my gear with heavier weights, maybe first of next month. You tried the phenom out yet?

Me bench night, I havent slept much this week and just felt flat. instead of throwing on the shirt I decided to wait a week and just went through my raw warm ups and stopped there.

band press downs and pull aparts to get warm

bench press
bar*5*2
135*3*2
225*3
315*1
405*1

dbell inclines
50*20
60*20
70*45> goal is to hit 50 after three weeks of this

chest press
stack*15*3

dbell tricep ext
3 sets

rows
3 sets

Good night.

Powerdawg
09-14-2012, 08:02 AM
Yeah I tried it, forgot to send you an email. I was too big in the chest for me, I got almost nothing out of it.

dbc3po
09-17-2012, 05:49 AM
Well of not for bad luck or breaks life would be to easy. Im def out of worlds now and that sucks but Im very fortunate not to be hurt worse then I am.

Here is what happened. I showed up a little late to the gym and the guys lifting in a few weeks were doing some circa max work. I jumped in because my suit is pretty tight and Im short a few weeks on my training and thought, Ill go suit bottoms some and break it in a little more.

Warm ups
bar+blue*3*2
blue bands on all the time
145*2
235*2
add green and briefs
325*2
add belt
475*1
525*1
add suit bottoms
580*1> smoked
635*oh shit, I felt three pops in my leg right when I got to the box and then my leg shot in and straight out on me. I thought oh fu*k Ive blew everything up. Went to the doc, no xray but got some meds. Well Its not feeling bad now and no bleeding but I dont react well with pain meds. I took them on Saturday and none since and I still feel sick, I just dont react well with them. Seen Donnie t and he worked on it, hes thinking its a severe strain and I will be good to go in a about a month as long as I stay active. Im going to keep squatting although it will be very light and high, and work my way down lower and lower each session. So Im done for Vegas but I will be back first of next year as a full SHW. I will be back stronger, I may try and do a bench meet soon but Ive got to make sure I can get in a good position on the bench, right now I cant. Looks like allot of floor pressing for the time being but for reps.

ehubbard
09-17-2012, 06:45 AM
That sucks db. Good luck rehabbing man!

dbc3po
09-19-2012, 08:34 PM
That sucks db. Good luck rehabbing man!

I got lucky. Just a bad strain. It knocked me out of Vegas but ill be back soon.


Bench work
Warm up with band pull aparts and some shoulder crap

Bar*5*2
135*3*2
225*3
315*2, all sets from here to a 1 board.
405*2
455*2
Reactive sling shot with 495*2

Dbell press
60*15
70*50> smoked after this

Tricep burn out

Csr
3*12

Face pulls
3 sets

Abs.

larsen540
09-20-2012, 07:58 AM
Keep up the hard work buddy.

dbc3po
09-21-2012, 05:53 AM
Thanks man. Honestly Im getting to the point where Im enjoying really doing the work again, hopefully the rehab will be fast and I can get back to the platform soon.

dbc3po
09-23-2012, 04:43 PM
Weekend work
Squat night.

Did allot of compression and stretching.

Gcb high box squats
155*5*3 sets
245*5
335*5

Worked on my stance a little to address my knee and lower leg angle. I then did some light extensions and some band work to rehab the injured area.

Bench assistance day
Band push downs 3*15

Overhead triceps ext
3*12

Dbell overheads
40*10*5 sets

3brd+180 in chains
225*5*2
275*5*2
315*5

Cg
3 sets, hit 315 for ten again, I'm swapping these with bottoms up overheads next week.

Dbell overheads
40*20*3 sets

Rear delt flys
3 sets

Rope curls

Ez bar curls

Dbell curls

All for 3*15

Solid couple days.

dbc3po
09-24-2012, 08:27 PM
Deadlift day
With the injury I decide to pull conventional to take some stress off the injury.

Pin 1 pulls
135*5*2
225*2
315*2
405*2
495*2
585*2
675*2
725*1 pr
Goal was do a heavy double then pull a single.

Ssb hands free Olympic squats. Narrow stance.
165*10*3
I like these but they aggravated the quad a little but not to bad

Reverse hypers with focus on hitting the glutes
3 sets

Band rows
3 sets

Leg stomps, 3 sets (rehab work)

Solid day. Pretty happy to hit a pr, still not 100%.

ehubbard
09-25-2012, 06:41 AM
Nice PR!

dbc3po
09-25-2012, 04:30 PM
Thanks man. Odd how I can tweak something then come back stronger. Not the first time I've done this.

dbc3po
09-27-2012, 05:34 AM
Bench night

over head band triceps extensions
3 sets

Band pull aparts
3 sets

Foam Rolling, rolling my quad and hips with the soft ball and some light compression on the injured leg around the knee

Me movement (3 boards+chains)
bar*5*2
135*5*2
225*1
add 3 board and start work sets
315+60 in chains*2
bar weight stays at 315 and add chain weight
+120 in chains*2
+180 in chains*2
+240 in chains*2
365+240 in chains*2

stopped there, it was a goo double. I had to work a bit on the second rep so need to go up and miss

incline barbell press with bull dog squat bar
155*10
245*10
295*10

crazy bell kbell extensions (loop a band through the handle and do tricep ext.) with head hanging off the bench to force our core to stay even tighter
3 sets

same set up on the kbell but do bent over shrugs
3 sets

green band rows
3 sets, hold contraction at the chest.

more softball work on the injured leg, it feels good this morning but it has started getting very stiff while sitting at my desk during the day at work.

dbc3po
10-01-2012, 06:56 AM
Decided Im going to try and do a meet first part of December. Saturday two of our guys did really well and we got out 1st 700+bencher, and our 4th 500+ bencher (we only have 5 guys) so Im pretty amped up to get back on the platform. Here is the last two

GCB squats off slightly high box
I wanted to push it a little bit to see where I was and how far off I was from my best
155*3*3
245*3
335*2
425*1
515*1
add belt and light knee wrap
605*1
add tight wrap
705* abort, I took this down and just laid it in the safety chains, it felt light but I didnt "feel it" so I said Im not getting hurt on something that means nothing

leg ext
single leg
3 sets with right leg, 6 sets with the left

band stomp downs
3 sets

glute work
3 sets

reverse hypers
3 sets

Sunday, deloadish

band ext and push downs

Bottoms up over heads
work sets
315*5*3

cg bench
135*10*2
225*20

rear delt dbell flys
3 sets

rope curls
3 sets

cable st. bar curls
3 sets

dbell curls
3 sets

Im going to tinker around with the training a bit
on the pull Im very happy with where Im at but Im going to tweak it a touch. Ive been doing a 2 week rotation Im going to go to a 3 week rotation

1) me pull, followed by a heavy banded rack pull
2) me squat or a good morning with speed pulls
3) the hardest week, heavy tripples

squat Im going to do a heavy band phase to get my cns back to handling big weights then Ill do some speed work and suit work

bench Im not changing anything. Im going two or three weeks raw then in the shirt, in the shirt Im working the low end. I want to hit my opener to a 1 board or lower ea time in it. I know Im good for well over 700 if I learn to touch in the right spot, right now I can touch but no where near the right groove.

dbc3po
10-01-2012, 02:00 PM
IM really looking forward to squatting tonight. I dont know why but I really want to squat tonight. Normally we squat once a week and its not truly a me all the time but Im trying to blend all three waves back together de, me, and re plus I need to do something to make training fun again and not having any real weight on my back for nearly 3 weeks has me feeling shitty. Plus Ive been working on my stance doing the raw squats and Im wanting to see how it goes with some briefs on.

dbc3po
10-02-2012, 05:22 AM
ME lower
GCB paralllel box squats
warm up
bar*5*2
155*3
245*3
335*1
425*1
515*1
add briefs and belt
605*1> literally moved about 4"
695*1> better, got to the box here
785*1> added knee wraps, this was pretty good. My chest dropped on the box but I arched hard out of the bottom.
835*1> I didnt rest or sit on the box here, grazed it and came back up. I had a bad unrack and got forward at the start but I arched hard and pulled my chest back up. Weight was slow and steady all the way up, not a grinder but a good one to stop on.

speed pulls against monster minis (doubled appx 250lbs of tension)
225*1*10 sets (5 sumo, 5 conv)

csr
2plates*12*3 sets

reverse hypers
3 sets

done. I had the shakes the entire workout and actually had a guy go buy a pizza and ate a few slices while I was lifting to battle them. Im finally feeling better for the first time in a while. I was feeling like poo even before the injury. Im not going to bs anyone my life has sucked since July. Ive been way over stressed at work, Ive had three of my dogs die (I consider them my kids) due to a rescue spreading parvo (we thought it was poisoning until our others got sick), me and the gf have had a few bad days, a car wreck, and just anything that can go wrong has went wrong. My body is finally back to wanting to grow which is great but means probably none of my gear will want to fit now, lol. My briefs are to tight and Im going to have to get another pair. I was 318 at this workout, my goal weight is 325.

corey_hayes
10-02-2012, 07:37 PM
Briefs are never too tight! it should take at least 10-15 minutes to get em on lol

dbc3po
10-03-2012, 06:03 AM
Im not even sure Im getting them set all the way. I have a bigger pair Im going to try on Friday, Im still in search of some boss'es to try. I think Ive found a pair but I have yet to acquire these pcs of magical fabric. I need to send you a message on the book of face. Im wanting to overload the cns with a fuck ton of bands (3 blues) but Im not wanting to box squat to much either, you think 2 weeks would be to much or what do you think about setting chains at 1" below and squatting to them instead of using a box?

dbc3po
10-03-2012, 06:04 AM
Briefs are never too tight! it should take at least 10-15 minutes to get em on lol

But you gotta be big dane over the fact I ate a pizza while squatting, that murican right there.

dbc3po
10-04-2012, 05:44 AM
ME bench. First night back in the shirt

warm ups
bar*5*2
135*5*2
245*2
335*1
425*1
add 2 board
475*1
add shirt
565*1> 3 board
635*1>2 board
695*miss off a 1 board> touched to low and nearly got to kiss the bar as it flew back towards my face
695*1>1 board

Had some major issues with the groove of this shirt, it needs to be touched lower then Im comfortable with and I went to low and flew right back at my face on my first try with the 695. Second try I touched way to high and fought for every inch of the rep, I had zero pop on it. I have a phenom coming to try out. Hopefully it fits and if it does Im going to do some shirted reverse bands next week before I get back on the normal rotation of me work.


Seen something in Hayes log I used to do a version of but havent done in a while, the puase presses with the bar slightly above your chest. I held for 3 seconds in the bottom on the last two reps of each set
245*10
295*8
335*5

straight bar pushdowns
3 sets, light this week tris were fried

dbell curls super set with rear delt dbell fly
3 sets of 15 each exercise

Pretty good day. Im a little discouraged the shirt work didnt go better than it did but Ive got to remember I used a phenom from 2009 until I got this shirt and its only my third time putting this shirt on but Im hoping the new phenom fits and doesent need to be altered to much.

dbc3po
10-07-2012, 08:31 PM
Squats
warm up
squats
bar*5
bar+blue*3
bar+2blue*3
bar+3blue*3
3 blues on here out
145*2
add loose briefs
235*2
285*2*2
325*2
375*2
not bad, they were all fast. Leg is still weak but getting better

hip work

glute work

ham work and direct quad work

abs

bench ass day
warm up

speed bench
9 sets

dbell seated over head
3 sets

rear delt fly
3 sets

biceps work

done. Elbow problems so I backed off today. Leg is really frustrating me. Its getting better but not like I wouldve hopped.

dbc3po
10-09-2012, 05:29 AM
Me deadlifts
reverse band pulls (I have my weeks a little mixed up) I will have the rotation back in order after next week
135*5*2
245*3
335*2
425*1
add suit straps up, trying to get into my suit earlier
515*1
add belt
625*1
715*1
tighten straps
765*1> this I think ties my pr but this was actually locked and not a cheater lockout, plus I had more in me. I will come back to this one more time before the meet

stiff legs
275*5
rep set
325*15-20, I pulled 5 then went nuts and just started hammering reps, then did 5 more really slow

lat pulls
3 sets

kbell swings
3 sets

I wanted to do some lunges but my quad/knee arent ready for that
Leg is feeling much better after breaking down and actually taking something for it. Hopefully I can get the volume back to where I want it.

dbc3po
10-11-2012, 05:29 AM
Me bench night

late start (need to get started faster)
I got another phenom to try so I shirted up again. The plan was raw reverse bands if the shirt didnt come in so I combined them. I set the bands up different than I have ever had them. They honestly werent helping much. My raw 2 board is around 500-525 Im guessing. I missed 575 with this set up (best with old set up is 625). Im thinking that the bands may of given 50-65lbs of extra weight over what I can do raw and with what Jamison did tonight that seems about right.

warm ups
255*5*3
345*2
435*2
525*1> no handoff at this point
575*miss ( I wanted to hit something hard raw before shirting up, right here I realized the bands arent helping to much)
add shirt
665*1> 3 board
705*1>2 board
765*1>1 board
all were easy, I wanted to do 1 more set but I only had about 20 mins to finish the work I needed to get done and I just shirted up last week. The shirt I got is really a good fit and used slightly so I dont have to break it in (takes forever). I feel like I may have a chance at a good bench again.

pause presses, stop about an inch above the chest hold and press, hold for a 2 count on the last rep
275*5
315*5
365*5, goal for next week is 405.

ez bar curls
3 sets

had to jet out then. Good day.

dbc3po
10-13-2012, 11:14 AM
Me squats, last night of three blues.
Warm up sets add a blue ea rep
145*1
Add briefs
235*1
325*1
415*1
Lower box
505*1 grinder.

Olympic squats
2 sets of 10

Power squats
2plates*5
4plates*5
6plates*20

Kbell swing super set with kbell snatch

Kbell side to side swings

Great workout today

Powerdawg
10-14-2012, 08:10 AM
3 blues? Damn dave if thats you hurt i can see a big sq coming!

dbc3po
10-14-2012, 03:19 PM
Well now that I'm squatting in a squat suit and not a single ply deadlift suit, maybe. Leg is better but the cold weather makes it flare up.

Bench ass day
Shoulder prehab stuff
Speed bench
145*3*9+monster mini
145*10

Cg 3 brd
225*5
315*5
405*5

Standing dbell presses
40*20
50*20
60*20
70*20

Rear delt dbell fly
3 sets

Face pulls 3 sets

Dbell curls
3 sets

Rope curls
3 sets

Getting there.

dbc3po
10-15-2012, 08:33 PM
Foam rolling and stretching to get warmed up.

Took allot of sets and wanted to do my triples in full gear so I can know my suit better.

Suit on loose straps
405*1
Work sets
495*3
585*3
635*2.75> super pissed here.

Can't get in position with my suit. I'll experiment next week with some gear. To damn strong not to be pulling big.

Ssb hands free Olympic squats
155*10
205*10
245*15

Csr with purple band over the top
3 sets

Chuck v rows
3 sets.

Pretty pissed. I can't get set up right in the suit. I'll figure something out.

dbc3po
10-17-2012, 09:37 PM
Usual warm up stuff
3 board press
315*2
405*2
455*2
505*2 pr
545*1 pr
Happy with that. I've doubled 495 before but never hit anything more then that. 545 was a big pr for me.

Pause presses with long pause on light presses. Stop and pause an inch above your chest
225*5
315*5
405*5, all pretty easy
Dbell fly
3 sets focused on high reps and contracting the pecs

Barbell rows
3 sets

Hammer curls, both arms at once
3 sets.

Great day. Next three weeks I'm going to change the secondary movement then come back to the pause presses.

dbc3po
10-21-2012, 08:14 AM
Squats at donnie t's

Warm ups up to 350 raw
Briefs
460*1
550*1
660*1- got depth here
Suit
750*1
840*1
900*1*3 all high but second one was passable. Leg isn't quite ready yet

Old school chain reverse hyper
3 sets

Then bs with the big guy and grabbed some grub. In major pain today.

dbc3po
10-21-2012, 08:50 AM
Squats at donnie t's

Warm ups up to 350 raw
Briefs
460*1
550*1
660*1- got depth here
Suit
750*1
840*1
900*1*3 all high but second one was passable. Leg isn't quite ready yet

Old school chain reverse hyper
3 sets

Then bs with the big guy and grabbed some grub. In major pain today.

dbc3po
10-22-2012, 05:50 AM
Speed bench

135+60lbs of chains
9*3

dbell incline
70's*20*3sets

dbell overheads
70's*12*3 sets

rear delt fly
3 sets

dbell curls
3 sets

rope curls
3 sets

I think Im missing something but a pretty good assistance day. Me work tonight, not sure what Im going to be doing though. Im at sort of a cross roads. I want to lift at north of the border but at the same time I have some things I want to try so I want to put them in place and focus on the spring meet so I can get my head back right over this little injury.

dbc3po
10-23-2012, 05:19 AM
Me pulls
pulls off 1 block (1.5")
warm ups
135*3*3
225*1*3
315*1
add new velocity suit straps down
405*1
add belt
495*1
straps up
585*1
705*1
725*1
all pretty easy and good speed. I stopped to save a little for the next go round.

romanian deadlifts to really kill the glutes
135*10
225*10
315*10

kbell snatches
3x10 each arm

really focused on popping the glutes and hips on this

Kbell around the world swings
3 sets> these kill your trunk. My abs and obliques havent worked this hard in years.

Ran out of time there. Good workout, really sold on the titan suit.

dbc3po
10-25-2012, 05:25 AM
Me Bench. Went in the shirt two weeks in a row the other week so it messed up the rotation a bit but after last nights shirt work, Im back on schedule.

Warm ups
bar*?*2
135*3*2
245*1
335*1
425*1
475*1> 2 board
add shirt
565*1>3 board
645*1>2 board
695*1>1 board (projected opener)
745*1>2 board

All were pretty easy. Got video and will post it once I get back in town

cg bench press
135*10
225*10
315*10

triceps rope push downs
3 sets

face pulls
3 sets

csr with purple added
3 sets

Good workout tonight. Got a shirt that works like I want it to, now I can focus on getting stronger. Ill be back in the shirt in 3 weeks for an opner. Feeling good.

dbc3po
10-30-2012, 05:30 AM
Good phone broke, been out of town in Ohio since last Thursday

Friday squats at Westside
blue band, loose breifs 13-3/4" box
work sets 415*2*8> last 3 or 4 sets felt good and Lou said they looked good.

speed pulls 315+green 1*8

hamstring machine
3 sets

reverse hypers
3 sets

abs

Sunday De bench with Hoff at Westside
185*3*6 sets with double monster
225*3*2 set with double monster

standing t grip bar overheads
3x10

t grip bar inclines
3 sets

tgrip bar incline jms
3 sets

tricep press downs with double mini
3 sets

tricep pushdowns on dip machine
3 sets

tricep pushdowns with hoff
2 sets

kilt

Me lower, last day at westside
pin 2 pulls (about 3" lower then our pin 1)

worked up to 675 raw conventional, I hate conventional

Back attack (good morning machine)
6 sets

reverse hypers
3 sets

abs

Done. I hit some muscles Ive never hitten before, pretty cool.

Powerdawg
10-30-2012, 07:06 AM
Next trip to westside I might car pool with you! Would love to go for a few days.

dbc3po
11-01-2012, 05:24 AM
Sure man. Not sure when Im going back but I try and go at least once a year. Maybe go back in the spring/first of summer

me bench night
tried to stretch and warm up better but to no avail. My pecs are really tight. Im going to work on stretching them all weekend. Nothing is wrong but I dont want to take the chance of blowing something out.

main movement
bar*5*2
135*5*2
225*2
315*2
add ram
405*2
455*2
495*2
545*1> had to work my arse off on this one.

Secondary Movement
CG bench
135*10
225*10
365*8> wanted 10

rolling triceps extension
40*10
70*10*2

shrugs (no cannibal bro)
225*20*3

face pulls
3 sets

done. Got some ideas on things to work on but its coming together. Just need to stay healthy and out of my own way.

dbc3po
11-05-2012, 05:45 AM
squat night. This is the first of a 3 week loading phase going into the meet.

Squats to chains @ 4" high
bar*5*2
bar+blue*2
255+blue*2
345+blue*1
add briefs
455+blue*1
545+blues*1
635+blue*1
add suit
775+blue*1
add wraps
885+blue*1

This week we will set the chains at 2" below and hit the opener, then go just above parallel with something between a second and thrid attempt. The last week will be opener free squat then a reverse purple squat with seconds and thirds.

dimel deads
135*10
225*10
315*10

k bell swings
3 sets

forgot what else I did but there was something else in there


Sunday speed bench
135*3*9+doubled monster minis

standing overheads
135*10*2
225*10

incline close grip jms
145*10
195*10
235*10

pushdowns
3 sets

ez bar skull crushers
3 sets

dbell curls
3 sets

dbc3po
11-06-2012, 05:27 AM
Me pulls
reverse band pulls. Sick as a dog but I had a goal so I went after it.
reverse green bands on all sets
255*3*2
345*2*2
add suit bottoms
445*1
535*1
625*1
straps up and add belt
715*1
as mentioned I was sick I thought 775 would be a pr but I wanted 805.
805*1> I rushed this bad but I fought it out. Set up was dick. Normally I wouldnt have jumped right to it but I knew I only had one left

throw up for a few minutes

good mornings with purple choked to the front with ssb
bar*5
1plates*5
2plates*5
3plates*5

lat pulls
3 sets

chuck v rows
3 sets

dbc3po
11-12-2012, 05:41 AM
Back from the dead

Nearly died last week with pneumonia (pr)

finally trained again Sunday evening

speed bench with 60 in chains
135*3*3
185*3*3
225*3*3

standing over heads
135*10*2
225*5> major balance issues still

standing palms facing overhead dbell presses
50's*10*3

tate press
40's*10*3

pushdowns with mini choked over the machine
3 sets

decent day

Work capacity still really really low. Going to try and squat tonight and still thinking about the meet. Long shot but Ill see whats up.

dbc3po
11-13-2012, 05:30 AM
Me squats
BW 306. Still have allot of crap in my lungs so I havent been getting the calories in I need. Im still about 12lbs off from where I was right before I got sick and about 8lbs from where I feel I need to be to see my strength return

squats to chains parabouts (a touch over parallel)

bar*3*3
+60 in chains*2
+120in chains*2
145+120*1
255+120*1
345+120*1
add briefs
435+120*1
525+120*1
615+120*1
add suit
705+120*1
add wraps
795+120*1
885+120*miss>Bad pick up, didnt feel heavy but my legs are still weak. I think I should be good to go by the end of the week pending getting food and fluids back in me

did some back traction stuff and called it. I was coughing, choking and wheezing really bad after squats. Actually feel pretty good this morning, I hope Im finally kicking this shit. Its been awful this past week.

dbc3po
11-15-2012, 05:12 AM
me bench night

supposed to take an opener but I wasnt ready so I will go for that next week, rolled with a 1 board raw press

bar*5*3
135*5*3
245*2
add 1 board
335*2
425*2> these suscked and told me how weak I am at the moment
475*1> pr but this was hard so I stopped there. I initially wanted to do a double here and make a run at 500-515 but Im still no where near where I was before I got sick. Still need to gain a few more lbs to get my weight back to where I was.

cg bench press
135*10
225*10
315*14>pr missed the 15th rep

triceps press with ez bar
3 sets of 12

push downs with mini doubled over the top
3 sets

done. Not a happy camper. Got some friends prodding me to do the meet but Im so fucking weakl right now compared to two weeks ago Im not really sure what my plans are just yet.

dbc3po
11-17-2012, 09:16 AM
while debating about doing the meet it gets full so no meet in December. I have one picked out first of the year in January thats local by then I should be back to 100%

Speed squats all with 120 lbs of chains
465*2*6 sets
505*2
595*2

rack pulls
pin one against 200lbs of band, worked up to 405*10

quad work and abs and done. Still have a ton of fluid in my lungs and it kills me while training but Im getting better. Looking forward to pulling monday.

dbc3po
11-18-2012, 04:13 PM
training all by me lonesome
speed bench+60 in chians
135*3*3
185*3*3
225*3*3

standing military
135*10*2
225*6> I had more in me but set up inside the power rack and kept hitting the bar off the top of the rack

jm press plus chians (keep elbows in)
bar*10
135*10
185*10

rear delt flys
3 sets to failure

csr
3 sets

tricep pushdowns cable curls giant set
do one to failure then swap movements, keep going non stop for three rounds

dumbell curls

solid worout, need to change assitance next week.

muscle_g
11-19-2012, 03:14 PM
while debating about doing the meet it gets full so no meet in December. I have one picked out first of the year in January thats local by then I should be back to 100%

Is it the SPF meet at North Myrtle Beach?

dbc3po
11-20-2012, 05:31 AM
Thats the plan but I have got to get healthy first. Im a long way from where I was.

Pull night, just testing the waters

warm ups
135*3*3
225*1
315*1
add suit straps down
405*1
add belt
495*1
straps up
605*1
705*1> ugly as fuck but speed was good. I really want to pull a triple here before the end of the year.

hands free ssb squats
tried to do 20 reps with 3 plates, realized after rep 5 something in my hip is jacked up, so I stopped had a plate taken off while I stood there ended up with 14 reps blacked out, threw up and got up and finished

good mornings with GCB and blue band
bar*5
1 plate*5*2

done, gf's birthday was yesterday so I had to bounce before she pulled a Larana on me. Good workout, I had to lay on the ground and puke a bit after the good mornings. If I ever get all this fluid out of my lungs I think I can really start pushing things harder. Right now getting a good breath is very hard. Its getting better, just got to keep plugging away at it.

muscle_g
11-20-2012, 11:59 AM
I'm planning on hitting that one up too

dbc3po
11-24-2012, 12:12 PM
Wednesday Bench

Reverse band
worked up to 525 raw
add shirt
615*1>3 board
705*1> 2 board
800x1 1 board

got sick again, yay fuck me, so I forgot the rest

squats
all with 120lbs of chains
505*2*4sets
595*2
685*2

stopped and didnt do anything else, I threw up between most sets so I got the main work done and called it there.

I have fluid coming out of my lungs still from pneumonia and drainage coming form my sinuses so everything is stuck in my throat, not good.

Charles Fay
11-24-2012, 02:37 PM
I have been battling the same thing since worlds. I got sick 2 days before the meet and suffered bad during the meet. The cough never went away and i was coughing til i gagged and lost my voice 2 days ago. My doc put me on 4 different meds including a narcotic syrup, claritin D, a short cycle of prednisone and benzonatate pearls. It is starting to help a good bit already and im able to train through it. You need to get some medical attention if you have not already, i just went to the urgent care clinic.

dbc3po
11-24-2012, 02:41 PM
Ive been in the er twice. Im just took some over the counter stuff thats actually helping (mucinex liquid), its just its all draining. I also have the narcotic syrup, I finally broke down and took some more of it. I dont like taking it because I cant really function on it but I had to. A power nap and I feel a million times better now.

Charles Fay
11-24-2012, 05:04 PM
Glad to hear you have some meds in your system. Try the claritin D if you havn't yet, you can buy it OTC it seems to have really done a good job at drying out my nose/sinuses. Up until now i have had a constant tickling postnasal drip that causes alot of the coughing fits.

dbc3po
11-25-2012, 06:07 AM
Im going to pick some up.

dbc3po
11-26-2012, 08:22 PM
just an easy day
worked up to a 505 parallel GCB good morning

did 3 sets of 5 for speed pulls with 315 and some abs and called it a day. The whole gym is pretty much sick so those of us who trained just wanted to get a decent quick session in to do some work but not do to much

dbc3po
11-29-2012, 05:36 AM
getting close to being back 100% FINALLY!! Felt much better in the gym last night and not much gagging

me bench
2 foam with purple ran under the bench from one side of the bar to the other (pretty good bit of tension)

bar*5*2
145*3*2
235*2
325*2
375*2
415*miss bad hand off
415*1

inclines with old warped squat bar
145*10
235*10
325*7> felt good for 10 here but the bar was flopping every where

pec fly
40's*12-15*3

triceps pusdowns with rope and mini
3 sets

rear delt dumb bell fly
3 sets

all in all pretty solid day. Looking forward to squatting tonight (going out of town this weekend)

dbc3po
11-30-2012, 05:22 AM
Squat night.

Finishing off the 3 week wave, basically tonight just hit a good heavy single
warm up to 3 plates+120 in chains raw
add briefs
505*1
595*1
add wraps
685*1
775*1> had another 50-70lbs in me but I had this for a goal and I wanted to save it

dimel deads
3 x 10

reverse hypers set to hit the glutes
3 sets

kbell snatches
2 sets

abs

done.

dbc3po
12-02-2012, 09:42 PM
dead ass tired upper accessory day (worked a meet in cinnci until 9:30 the day before)

speed bench
135*3*3
225*3

dbell over heads
40*10*2
70*10
70*30

face pulls
3 sets

standing side laterals
3 sets (did both arms at the same time, no cheating)

biceps

done

Gotta a lot of shit on my mind about life and lifting. At the end of the day I just want to get as big as possible and get freak strong. I havent been working hard on all aspects, the bs stops now.

ehubbard
12-03-2012, 01:39 PM
good to see you doing better. Did I see you post on outlaws about a diet that you did that got you up to 315ish?

dbc3po
12-03-2012, 09:03 PM
Yeah I actually got up to around 320 but non of my gear would fit. The end goal is 330 and not be to sloppy. I sit around 312-316 most days now.

Dead lifts
doing something a little weird, my training plans are pretty screwed up due to sickness. Basically doing one big rep set every other week and me work the next

work set tonight
605*5

rack pulls conventional, pin 1
225*3
315*3
405*3
495*3
585*3

csr 3 sets

lat pulls 3 sets

back traction

ehubbard
12-04-2012, 11:33 AM
Nice. Would you be willing to share?

dbc3po
12-04-2012, 09:47 PM
sure whats a good email for you? Ill send it to you.

ehubbard
12-05-2012, 04:33 AM
sure whats a good email for you? Ill send it to you.

Awesome.

ehubbs@hotmail.com

dbc3po
12-05-2012, 02:40 PM
sent

dbc3po
12-06-2012, 05:33 AM
Me bench

4 board (my worst board height) against 120 in chains
warm ups
bar*5*3
135*3*2
add boards
225*2
315*2
365*2
405*2
455*2
495*1> tried for 2 missed the second

pause presses
135*5
225*5
315*5

tate presses
3sets

rolling dumbell extensions
3 sets

done. Good workout, going to make some adjustments on speed day to target more muscles Im not hitting on me day.

dbc3po
12-09-2012, 11:11 AM
last two
squats, wanted to hit a big single in briefs
had trouble and fell with 725
re take 725x1
815x1, way harder than it shouldve been
get pissed
635*10

dont remember much after that

today

speed bench against minis
135*3*2
225*3*2
315*3*2

standing over heads
95*5
135*5
225*12

here is where shit got fun. pick 2 exercises for delts, tris and bis and do 100 reps per exercise.

laterals on cable machine with grenade ball (done 1 arm at a time 100 reps total per arm, took 3 sets)
rear delt fly (3 sets)
dbell extensions (3 sets)
rope push downs (3 sets)
ez bar curls (5 sets)
hammer curls (3 sets)

goal is to get everything done in 3 sets then up the weight the next week. Ill be doing at least one assistance movement ea day to get 100 reps for it. I really liked doing this.

ehubbard
12-09-2012, 03:47 PM
How swole were you after that 100 rep super set. Thanks for sending me that diet man.

dbc3po
12-09-2012, 05:05 PM
dude my arms are killing me. And youre welcome on that diet. Its worked great for me. I really like this rep stuff it builds a grinding strength that basic me work doesent

dbc3po
12-11-2012, 05:32 AM
pissy ass deadlift night
Big crew in the gym and I got a little distracted and before I know it I had gotten cold.
pulls with 120 in chains
135*5*2
135+60*2
135+120*1*2
245*2
add breifs
335*1
445*1
this is where I knew I had gotten cold, we also had to open the bay door. There were so many of us it was way to hot in the gym and our platform is right by the door. All the moisture from the rain the platform was slippery.
add suit and belt
535*1
625*1
675*miss at lockout
as noted the platform had gotten slick. Right when I broke the floor my right foot slid slightly. I got it all the way up and when I went to pop my hips my deadlift slipper slips on my left foot and actually comes off my foot. Not good, I tried again but I was gassed

I wanted to do some snatch grip pulls but I was just mad so keeping with Sundays work 100 reps on all accessory work
lat pulls
band leg curls
glute thing I came up with a kettlebell

(leg curls and glute thing were giant sets of at least 50x2, so I may have done more than 100 reps)

finished with some ab work

dbc3po
12-12-2012, 08:22 PM
Good night in the gym tonight
warm ups
bar*5*2
135*3*2
245*2
335*1
425*1>1 board
475*1>2 board
add shirt
565*1 3 board
655*1 2 board
695*1 2 board
755*1 2 board, pr

pause press just above the chest
225*5
315*5
425*4> not going to go heavy on these after shirting up, to hard on the shoulders

machine incline
100 reps with 150, done in 3 sets

kaz presses
3 x20

dbell curls
3 sets

Ran out of time. Really need to get more lat work done

dbc3po
12-15-2012, 07:14 AM
squat night. Working on sqautting deep every session
chains set at 2-3" below parallel, reverse double purples on for all sets
265*3*2
465*2
555*1
add briefs, force depth on every set
645*1
735*1
add suit
875*1 projected opener, chest dropped bad but I got down
965*1, much better
1005*1 even better
set chains at parallel
1105*1

gcb good mornings
3x10

leg ext
100 reps

done. smoked, in allot of pain this morning :-)

Powerdawg
12-16-2012, 06:25 AM
Damn 1105 thats big squat Dave! I need to get up there and squat with yall or you come down here or we could all meet at Donnies one weekend.

dbc3po
12-16-2012, 12:13 PM
We were just talking about that the other night with Cameron. We will def set something up soon

upper accesory day
speed bench with double minis
135*3*2
225*3*2
275*3
315*3

Bottoms up presses (bar set at the top of the head)
all sets close grip
135*10
225*10
315*10
405*10

side laterals
100 reps ea arm

rear delt flys
3 sets

tate presses
100 reps

rope pushdowns
100 reps

rope curls
100 reps

hammer curls
100 reps

smoked!

dbc3po
12-17-2012, 08:36 PM
pull night
3" blocks (back to reps next week)
warm ups
work sets
585*1
675*1
745*miss
take briefs off from under the suit
715*1

note cant pull with briefs on under the suit, just to much gear

olympic pause squats
155*8
245*8

leg curls
100 reps

done, overall a good night. No pr but a lesson learnt about my gear. These use to be a strong block now theyre more of a week point. Funny how leverages change

dbc3po
12-19-2012, 08:07 PM
me bench, the retirment of the floor press
up to 465 for a double and 505 for an easy single. Im done doing these. I cheat on them and go elbows out so I have no range of motion and I just tweak me boob or blow up my shoulders. SO IM DONE WITH EM

close grips
225*10
315*5
405*4> hurt me boob again

kaz style dbell extensions
3 sets

snatch grip barbell rows
3 sets

jap foodx1

all in all a good night. Pretty decent close grip after me work. I feel like my raw bench is back to where it was before I got sick, just hope my tittay isnt to fucked up

dbc3po
12-22-2012, 02:30 AM
late start. Had to work on the mono jack.

squats with doubled monster mini. Goal was to hit all three meet attempts to good depth
warm up to 785 with loose straps
875*1> nice and fast
955*1> ehh not what I was hoping for. A little confusion on this set left me wrapped a little longer than I wouldve liked. Still got it
1005*1> had to work here, good crisp set

leg ext by a bunch and allot of food. I wanted to do so much more but not enough time

dbc3po
12-23-2012, 05:55 PM
accessory day
overhead press
135*10*3
225*8
225*10

kloklov press
95*10*2
135*10

csr
100 reps

dbell rows
100 reps

kaz press
100 reps

biceps
100 reps

dbc3po
12-24-2012, 12:03 PM
pissy pull day
supposed to hit three triples but only got two of the three sets for three. major issues with my feet sliding.

olympic squats
155*8
245*8
335*8

snatch grip deads, two sets

leg curls and abs. Pissed about the pull, it was so damn strong a month ago. Time to regroup.