Dave Browns Log

[dbc3po]

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]

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]

Your log reads like a carbon copy of mine somedays! "I had a melt down and lost my cool" sounds just like me!

[dbc3po]

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]

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]

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]

one hell of a work out keep it up.....it looks solid and potential Pr's around the corner and subbed

[dbc3po]

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]

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]

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]

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]

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]

Good shit Mr. Diablo Brown

[dbc3po]

Well you would know good shit, you are a professional after all. Im just trying to get better.

[dbc3po]

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]

Nachos are crucial, id rather see nachos x3 but i wont get picky...

[dbc3po]

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]

Shit, quick note for self. Youre not 10 weeks out, you only have 8 training weeks left.

[dbc3po]

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]

When are you gonna come down at squat with us?

[dbc3po]

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]

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]

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]

That sucks db. Good luck rehabbing man!

[dbc3po]

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.