Training Log

[joey54]

7/20/09

Lower C

I am straying a bit, so I don't want to keep a journal under the title of DC training. For those who have been following my other journal, you will see what I mean after a few entries and should be able to figure out what I am doing. The routine is still very inspired by principles like rest pause sets and weight progression. I am going to continue this as my my current "blast". Again it is pretty easy to see what I am doing, but if you have questions I will try to answer. This is my training set up, inspired by others, but not suggested by anyone. I have thought about something like this for sometime. I would not suggest doing this. Let me see how it goes.

Barbell Curl- 120 lbs x 25 reps rest paused

Standing Calf Raise in the Smith- 3 plates per side + 20 lbs per side x 21 reps rest paused. 3 second top hold

Facing the machine V-Squats- 4 plates per side+ 25 lbs per side x 24 reps

Stretches after the appropriate exercises

[samadhi_smiles]

do you do the secondary bicep/forearm lift ever after the primary bicep lift?

[joey54]

do you do the secondary bicep/forearm lift ever after the primary bicep lift?

I did. That is something that is being dropped for now. 1 curl movement on days like this.

[joey54]

7/22

Upper C

Standing Barbell Press- 155 lbs x 16 reps rest paused

Reverse Grip Bench(smith)- 2 plates per side + 10 lbs per side x 21 reps rest paused

Bent Over Rows(GP Style)- 275 lbs x 5 reps, 225 x 12 reps

[joey54]

7/25

Lower A

Incline DB Curls- 60 lb db's x 16 reps rest paused. Really dropped off in reps from the last time.

Seated Calf Press- 340 lb stack x 7 reps. Went up 10 lbs, but fell out of the rep range I am tryign to keep.

Squat- 495 lbs x 2 reps(belt and wraps). 405 lbs x 5 reps(belt only). 350 lbs x 9 reps(raw).

[joey54]

7/27

Upper A

Not the best session, feeling beat up

Incline Barbell Press- 230 lbs x 12 reps rest paused

Dead Skulls- 45 lbs ps x 22 reps rest paused

HS Pulldowns- 2 plates per side + 30 lbs per side x 14 reps rest paused

[joey54]

7/29

Lower B

Seated Calf Raise- 1 plate per side + 25 lbs per side x 9 reps

Deadlifts- 525 lbs x 3 reps(straps and belt). 425 lbs x 10 reps(straps). 365 lbs x 10 reps(raw, mixed grip).

[joey54]

8/3

Upper B

Barbell Bench- 240 lbs x 17 reps rest paused

HS Shoulder Press- 2 plates per side + 20 lbs per side x 16 reps rest paused

Lat Pulldown- 190 lbs x 20 reps rest paused

[joey54]

8/5

Lower C

Some things got re-arranged today

Barbell Curl- 125 lbs x 21 reps rest paused

Calves- Smith was being used, so used the leg press. 10 reps at 4 plates per side and 25 lbs per side with 5 sec neg and 15 sec bottom hold

Leg Press- Since I was already on it and I ended my last blast with a brutal high rep leg press set figured why not today. 5 plates per side x 50 reps.

[joey54]

8/7

Upper C

Standing barbell press- 165 x 13 reps rest paused

Reverse Grip Bench on the smith- 2 plates per side + 15 lbs per side x 19 reps rest paused

Bent Over Rows(GP style)- 285 lbs x 5 reps. 235 lbs x 12 reps

Shutting it down for a week. Will do some light workouts or maybe some DE stuff next week.

[joey54]

Took a week off and decided to really get away from DC principles all together. Here was yesterday. Think you know what this is.

Bench

135 lbs x 3 x 4 sets- alternated grips
155 lbs x 3 x 4 sets-alternated grips
Then hit 185, 225, and 275 for fast singles

DB Shoulder Press

65 lbs x 3 sets(12, 8, 8).

DB Floor Press

70 lbs x 3 sets(9, 8, 8)

Tricep Pushdowns

30 lb stack x 15 reps x 3 sets. This stack seemed heavy

Bent Over Barbell Rows(GP Style)

185 lbs x 5 reps x 3 sets. Felt like nothing. No straps.

Weird going from training to failure back to something like this. Will hit a lower body workout tomorrow.

[joey54]

8/19

Box Squat

225 lbs x 2 reps x 3 sets
275 lbs x 2 reps x 3 sets
Hit 315 and 365 for singles. Wanted to do 405 too, but didn't move the 365 fast enough to warrant an attempt

Deadlift(Conventional)

275 lbs x 1 rep x 3 sets
315 x 1 rep x 3 sets
365 and 405 for 1 set. Everything went fast here.

Leg Curls with upper body elevated off the pad

110 lb stack x 12 reps x 3 sets

Glute Ham Raises

BW x 15 reps x 3 sets

Cable Crunches

77.5 lb stack x 15 reps x 3 sets

Seated Calf Raise

2 plates per side x 8 reps x 3 sets. This was a little heavier than what I wanted to do, but was running behind and didn't feel like changing weights when I realized that.

[joey54]

8/20

Incline Barbell Press

265 lbs x 1
275 lbs x 1
280 lbs x miss. Bar moved in front of me. Will work up to this and get it next time
245 lbs x 3 reps
225 lbs x 5 reps

Dumbbell Bench Press

100 lb db's x 5 reps
100's x 5 reps
85's x 8 reps

Dead Skulls

25 lbs per side x 10 reps x 3 sets

Rope Pushdowns

25 lb stack x 12 reps x 3 reps
This stack really seems heavy compared to other ones I have used in the past. That is ok though, more room to progress

Chest Supported Dumbbell Rows

65's x 10 reps x 3 sets

[joey54]

8/22/09

Sumo Deadlifts

Belt, Mixed Grip

495 lbs x 1
520 lbs x 1
545 lbs x Miss. Struggled with it a bit, but wasn't going to go.

405 lbs x 3 reps. No belt. I pull more weight conventionally than Sumo, so this is a nice one to work on. Next time will shoot for 530-535 for the last set. I really want to make sure I hit all 3 lifts. I was a little unsure of where I was with this one.

Good Mornings

Lower body already fried so just 135 lbs x 8 x 3 sets

Glute Ham Raises

BW x 15 x 3 sets

Weight Crunches

+40 lbs x 12 x 3 sets

Leg Press

8 plates per side x 8 reps x 2 sets
6 plates per side x 12 reps x 1 set
Legs were destroyed prior to this, so just wanted some reps

HS Lat Pull Down

2 plates per side x 8 reps x 3 sets

EZ Curl Bar Curl

25 lbs per side x 12 reps x 3 sets

[joey54]

8/24

Bench Press

140 lbs x 3 reps x 4 sets
160 lbs x 3 reps x 4 sets
185 lbs x 2
225 lbs x 2

DB Shoulder Press

55 lbs x 12 x 3 sets

DB Floor Press

60 lbs x 10 x 3 sets

Pushdowns

35 lb stack x 15 x 3 sets

Lat Pulldown

140 lb stack x 12 x 3 sets. Will do heavier rows on Thursday.

Hanging Knee Raises

3 sets x 10 reps

[joey54]

8/26

Squats

230 lbs x 2 x 4 sets
280 lbs x 2 x 4 sets

Deadlifts

280 lbs x 1 x 8 sets(4 conv., 4 sumo)

Leg Curls- 115 lb stack x 12 reps x 2 sets. 85 lb stack x 13 reps x 1 set

GHR

BW x 15 reps x 3 sets

Cable Crunches

82.5 lb stack x 15 reps x 3 sets

Seated Calf Raise

Plate per side + 25 lbs per side x 12 reps x 3 sets

[joey54]

8/27

Pin Press

265 lbs x 1
275 lbs x 1
285 lbs x 1
225 lbs x 6

Dumbbell Bench Press

90 lb db's x 8 reps x 3 sets

Dead Skulls

25 lbs per side x 12 reps x 3 sets

Tricep Rope Pushdowns

35 lb stack x 12 reps x 3 sets

Bent Over Rows(GP)

225 lbs x 5 reps x 3 sets

[joey54]

8/29

Front Squat-embarrased by these numbers. Have to start somewhere

245 lbs x 1
265 lbs x 1
280 lbs x 1
225 lbs x 4
135 lbs x 8

Good Mornings

225 lbs x 5 x 3 sets

Glute Ham Raises

BWx 20 x 3 sets

Weighted Crunches

+30 lbs x 15 x 3 sets

Chest Supported Dumbbell Rows

70 lb db's x 10 x 3 sets

EZ Curls

30 lbs per side x 12 x 3 sets

[EatMyWay2TheTop]

Those frontsquats were your ME movement ? I always hated it, my form is so ugly I can't do much and still feel like my knees are going to explode. Anyway good looking out on the new program I'll be following it closely.

[joey54]

Those frontsquats were your ME movement ? I always hated it, my form is so ugly I can't do much and still feel like my knees are going to explode. Anyway good looking out on the new program I'll be following it closely.

Unfortunately yes and it was the first time I have gone heavy with them in some time. Hopefully I can build them up and they help improve the squat and deadlift.

[joey54]

8/31

Bench-Varying grips

145 lbs x 3 reps x 4 sets
165 lbs x 3 reps x 4 sets

DB Shoulder Press

60 lbs db'sx 12 reps x 3 sets

DB Floor Press

65 lbs db's x 12 reps x 3 sets

Pushdowns

42.5 lb stack x 15 reps x 3 sets

Pulldowns

145 lb stack x 12 reps x 3 sets

[joey54]

Have to do Mon, Tues, Thurs, Fri this week

9/1

Box Squat

240 lbs x 2 x 4 sets
290 lbs x 2 x 4 sets

Deads

290 lbs x 1 x 8 sets

Leg Curls with upper body elevated

80 lb stack x 15 reps x 3 sets

Cable Crunches with only knees touching on the ground(was screwing around with this the other day and liked how they worked)

67.5 lb stack x 15 x 1 set, 72.5 lb stack x 15 x 2 sets

Seated Calf Raise

PPS + 25 lbs x 15 x 2 sets, PPS x 13(3 sec top hold) x 1 set

Going to do a recovery workout with the BW GHR's, TKE's, Light DB Press, Cardio, and streching. Most off days I have been doing some type of cardio and streching, with some recovery work.

[ZenMonkey]

Strong stuff man! Front squats are real strong too man, dont kid yourself.

[joey54]

Strong stuff man! Front squats are real strong too man, dont kid yourself.

Thanks Zen. I guess I just feel they need to be closer to my regular squats, but hopefully that will happen over the next year or so. I plan to keep these for some time.

[ZenMonkey]

Thanks Zen. I guess I just feel they need to be closer to my regular squats, but hopefully that will happen over the next year or so. I plan to keep these for some time.

They will. My coach loves for us to do cycles of back squats and front squats. 8 weeks of back squats, 8 weeks of front squats, repeat. There is always a huge fall at the beginning of the front squats for a couple of reasons, and Im sure youre familiar, specificity of training and a new(reintroduced) movement. They'll go up quicker soon enough.