Dave Browns Log

[dbc3po]

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]

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]

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]

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]

Congrats on the Worlds!!

[dbc3po]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Sorry to hear about your dog Dave! Ours are part of the family always hard to see one go.

[dbc3po]

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]

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]

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]

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]

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]

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]

Nice looking pulls!

[dbc3po]

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.