Dave Browns Log

[dbc3po]

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]

Nice. Would you be willing to share?

[dbc3po]

sure whats a good email for you? Ill send it to you.

[ehubbard]

sure whats a good email for you? Ill send it to you.

Awesome.

ehubbs@hotmail.com

[dbc3po]

sent

[dbc3po]

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]

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]

How swole were you after that 100 rep super set. Thanks for sending me that diet man.

[dbc3po]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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.