Dave Browns Log
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.
Im going to add back in speed work sometime in the near future. Right now its just shoulders and biceps
machine shoulder press
Front raises lying on an incline
these take out the ability to cheat on them
upright rows with ez curl bar
dumbell biceps curls
3 sets of 15
ex bar curls
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.
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
add suit bottoms and belt
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
seated rows with triceps rope
pulled these to the top of the head
lat pulls (wide grip)
bent over barbell rows outta the rack, left the bands on the bar
Good to have you posting your log again!
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.
Originally Posted by dbc3po
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
add Titan Ram
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
kbell triceps extensions with bands looped through the handle
Done, pecs and tris were smoked.
Yep. Still in the basement. I have a training partner now as well so that helps.
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
425*1> didnt move far
515*1> grazed box
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.
315*10*3 just to pump a little blood in the quads
leg curls with band
I would die taking big jumps like that when shit gets heavy
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.
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
495*1> add belt
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.
behind the back shrugs
low row with tricep rope
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.
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.
Lot of good training in here, Dave. what weight class do you compete in?
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.
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 :)
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...
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....
shitty me bench night
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
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
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
to 606 in briefs (we used kilo plates, I had no clue what the weights were)
696 suit with light straps
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.
Originally Posted by dbc3po
Glad to see you doing the Pro/Am, hopefully we will have a grand on the bar back to back! LOL
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.
First day really aimed at the pro am
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
Im going to build the weight up on these over the next 4-5 weeks
seated rows with lat bar
hip work on the reverse hyper to finish it off. Good day, I forgot what a bitch pulling for reps can be
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
add reverse bands
My best with the old set up is 615 with no ram but like I mentioned these dont help nearly as much
495*5 with slingshot
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
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"
515*2> 20lb pr over last time
add reverse green
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.
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.
over head pin lockouts
over head dbell press
rope hammer curls
curls with curl bar
Yeah i seen that man. Now get out of that outdated denim and get in a poly shirt and rundown 500!
Originally Posted by muscle_g
120lbs of chains off the floor and work up to a me single
add 60 in chains
add suit bottoms
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
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.