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Thread: Dukes Training Log

  1. #1
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    Dukes Training Log

    Hello, I'm posting a log here as a bunch of my training partners have logs as well. I have a log on a different site. But, there's only one other Powerlifter on that site.

    I'm 35 years old. I just started training a little over a year ago. I started training for powerlifting back in Dec. '09. I train at the Dynamo Club in MD. I competed in my first meet in May of this year and posted a 1355 total (545, 355, 455).

    During the week I tend to train at home, in the corporate gym at my work, or occasionally at Dynamo. I train at Dynamo almost every Saturday.

    Below is my training from today. I trained in the gym at my work. In that location equipment is limited. But, I'm just doing upper body accessory stuff.

    1A. DB Standing Press - 5x5 at 65lbs. each side PR!

    1B. Pull Ups - 5, 5, 5, 4, and 3

    2A. DB Bench Press - Sets of 10, 8, and 8 at 75lbs. each side

    2B. Narrow Grip Chin Ups - 3x3

    3. Seated Rows - 3x10 at 200lbs.

    4. DB Standing Press - 1x75lbs. each side PR!

    5A. Tricep Extension
    3x10 at 150lbs.
    6x180lbs.

    5B. DB Shrugs - 3x8 at 75lbs. each side

    6A. DB Front Raises - 3x10 at 20lbs.

    6B. DB Ext. Rotations - 3x10 at 20lbs.
    Last edited by chaddukes; 07-19-2010 at 09:23 PM.

  2. #2
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    Good to see the journal here, Dukes. You've got some pretty good volume going on there.

  3. #3
    Senior Member ben21921's Avatar
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    Quote Originally Posted by chaddukes View Post
    Hello, I'm posting a log here as a bunch of my training partners have logs as well. I have a log on a different site. But, there's only one other Powerlifter on that site.

    I'm 35 years old. I just started training a little over a year ago. I started training for powerlifting back in Dec. '09. I train at the Dynamo Club in MD. I competed in my first meet in May of this year and posted a 1355 total (545, 355, 455).

    During the week I tend to train at home, in the corporate gym at my work, or occasionally at Dynamo. I train at Dynamo almost every Saturday.

    Below is my training from today. I trained in the gym at my work. In that location equipment is limited. But, I'm just doing upper body accessory stuff.

    1A. DB Standing Press - 5x5 at 65lbs. each side PR!

    1B. Pull Ups - 5, 5, 5, 4, and 3

    2A. DB Bench Press - Sets of 10, 8, and 8 at 75lbs. each side

    2B. Narrow Grip Chin Ups - 3x3

    3. Seated Rows - 3x10 at 200lbs.

    4. DB Standing Press - 1x75lbs. each side PR!

    5A. Tricep Extension
    3x10 at 150lbs.
    6x180lbs.

    5B. DB Shrugs - 3x8 at 75lbs. each side

    6A. DB Front Raises - 3x10 at 20lbs.

    6B. DB Ext. Rotations - 3x10 at 20lbs.
    Great to see you posting here chad!!
    Best lifts Raw Geared
    Sqaut 820 1075
    Bench 630 775
    Dead 720 720
    Total 2150 2570
    Dynamo Club Powerlifting

  4. #4
    Jersey Iron Barbaccio's Avatar
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    Damn Dukesy you did a sh1tload of work there!

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  5. #5
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    Quote Originally Posted by ben21921 View Post
    Great to see you posting here chad!!
    Quote Originally Posted by Barbaccio View Post
    Damn Dukesy you did a sh1tload of work there!
    Quote Originally Posted by Clorinator View Post
    Good to see the journal here, Dukes. You've got some pretty good volume going on there.
    Thanks Guys! I'm glad to have you guys to train with and bounce ideas off of!

  6. #6
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    Dynamo

    Deadlifts - Conventional
    5x135
    5x225
    3x315
    5x405 PR!
    3x3 at 405

    Sumo Deadlifts - Add Suit
    10x1 at 405

    Low Box Squat
    5x145
    5x235

    Notes:

    Had to end the session early. I thought I'd go home and do a little more work. But, as the evening progressed I was feeling it more and more. So, I decided there was no need.

    There was lots of good work on the sumo stance. I think I'm getting to where I have a consistent set up that works. I'll still have to tweak it. But, it's better than a few weeks back.

    The overall session was good. 24 total reps at 405lbs. is a record for me. I'm thinking that this is the type of deadlift training that I need to do more of. Constantly trying to max out all the time isn't doing much for me anymore.
    Last edited by chaddukes; 07-21-2010 at 04:19 AM.

  7. #7
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    Garage Gym

    From last night.....

    Bench Press
    3x45
    3x135
    3x185
    3x225
    1x265
    0x295lbs. Too Slow....Figured I'd give it a shot.
    Added Shirt
    1x295
    1x345
    1x365
    1x365
    Having trouble touching. I'm not 100% sure what I'm doing wrong.

    BB Tricep Ext. - 5x10 at 85lbs.

    BB Rows - 3x5 at 185lbs.

    Face Pulls - 5x10 at 40lbs.

    Notes:

    Didn't have a great deal of time. I had to get in and out. Still did OK on total volume considering that fact.

    I don't generally like to do work in the shirt without being in a group setting. I'm far too new at this to see where I'm making mistakes. But, it's been over eight weeks since I've been able to get out there on a Thursday night. I figured that I needed to get the weight in my hands even if the technique wasn't 100%.

  8. #8
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    Lots of good work and congrats on the PR
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  9. #9
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    Quote Originally Posted by StLRPh View Post
    Lots of good work and congrats on the PR
    Thanks!

  10. #10
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    Dynamo

    109 degrees!

    Box Squat - w/ Blue Bands
    5x55
    2x145
    3x2 @ 235lbs.
    3x2 @ 285lbs.
    2x325lbs. PR!
    1x325
    1x325
    0x325 Lost Balance....might not have made it anyway.

    Sumo Deadlift - Titan Suit
    2x3 @ 315
    2x405
    1x455
    1x515lbs. PR!

    Double KB Swings
    10x16kg each hand
    7x16kg each hand

    DB Rows - 2x8 at 100lbs. each hand

    Med Ball Circuit for conditioning....and sunbathing.

    Notes: Felt like crap and didn't expect to do well. But, it turned into a pretty good session despite the oppressive heat.
    Last edited by chaddukes; 07-24-2010 at 01:05 PM.

  11. #11
    Garage Lifter
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    A squat and DL PR in the same session is always good
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  12. #12
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    very nice job today chad
    dynamo club powerlifting

  13. #13
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    Thanks Adam. You're looking lean and mean.

  14. #14
    WBB Team Captain Coke's Avatar
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    Great session ...you guys are all lucky to be able to train together.

  15. #15
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    CoCoa, Thanks! And you're right. We are fortunate. It's a good group.

    Deadlift
    3x135
    3x225
    3x295
    3x365
    3x415 PR!
    2x435
    1x455

    Squat
    5x135
    5x225
    3x275
    5x295

    Notes:

    I've been feeling like crap. I have a cold that isn't going away. But, I couldn't rationalize just doing nothing. So, I punched the clock and got some work in. I'd like to get more volume in. But, this will at least keep me from getting any weaker.

  16. #16
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    Nothing wrong with that session, chad-o.

  17. #17
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    Quote Originally Posted by Clorinator View Post
    Nothing wrong with that session, chad-o.
    Thanks Ryan. I generally like to get about 50 total sets on Monday and Tuesday. I skipped Monday entirely, and did a low volume workout yesterday. That's not sticking to the plan. But, I can't pretend that I haven't been sick with a cold. It's not serious. But, enough to make me weak. I've been losing weight too since I have zero appetite and haven't been sleeping.

    Today I almost felt normal. Still coughing and sneezing, but I didn't feel sick and achey.

  18. #18
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    Bench - with Chains*
    5x45
    5x45
    3x135
    Add 2 Board
    3x185
    0x225
    1x205
    1x225
    0x235
    13x135
    *Chains were about 100lbs.

    Overhead Press - Seated w/ Football Bar
    10x45
    10x135
    3x5 at 185lbs.

    Tricep Press w/ Band - 4x10

    Band Pull Aparts - 4x10

    DB Rows - 5x8 at 100lbs. each side PR!

    Notes: I'm starting to feel back to normal. Now, If I could just get some sleep. I was down to 213lbs. this morning.

  19. #19
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    Dynamo Club

    Box Squat - Blue Bands, Narrow Stance, toes forward
    5x55
    5x55 Plus Band
    2x145
    10x2 @ 235lbs. PR for volume

    Deadlift - Conventional, off 4" box
    3x135
    2x225
    1x315
    1x405
    6x1 @ 455lbs. PR for volume

    Face Pulls
    3x10 @ 60lbs
    2x10 @ 50lbs.

    Vogelpohl Rows - 5x15 at 40lbs.

    Abs - 5x10 @ 90lbs.

    Conditioning Superset

    Sled Pulls - 5 trips (2 forward, 3 backwards)

    Double KB Swings - 5x7 @ 16kg each hand

  20. #20
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    Glad to see you posting here Chad!
    Nice work on the squats!
    Good Luck,
    Mike Ski

    Best Lifts
    Raw: 625/380/570
    Single Ply: 615/375/545

  21. #21
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    Nice work Dukes. I notice alot of pr's in here which is awesome. keep it going buddy.
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    745@275 SP

  22. #22
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    Thanks Mike and Tim.

  23. #23
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    Corporate Gym

    DB Bench - 3x10 at 75lbs each side PR!

    Pull Ups
    BWx8 PR!
    BWx5
    BWx4

    Pec Deck
    10x100
    10x110
    10x120
    10x130
    10x140
    8x150lbs.

    Ext. Rotation - 3x10 at 20lbs. each side

    Tricep Ext. - 5x10 at 160lbs. PR!

    Face Pulls
    2x10 at 50lbs.
    3x10 at 60lbs.

    Chuck V Rows - 5x10 at 50lbs.

    DB Front Raises - 5x10 at 20lbs. each side.
    Last edited by chaddukes; 08-02-2010 at 05:14 PM.

  24. #24
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    Garage Gym - ME Lower

    Squats - Raw, to a box, touch and go!
    5x135
    3x225
    1x295
    1x365
    1x415 PR! A grinder!
    1x365
    3x3 at 295lbs.

    Rack Pulls - Pin #3 (about 6" off of the ground)
    5x225
    5x295
    5x365
    2x5 at 415lbs. PR!

    Chuck V Rows - 5x12 at 50lbs. PR!

    Rope Pull Downs - 5x8 at 110lbs.
    Last edited by chaddukes; 08-03-2010 at 07:40 PM.

  25. #25
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    Quote Originally Posted by chaddukes View Post
    Squats - Raw, to a box, touch and go!
    5x135
    3x225
    1x295
    1x365
    1x415 PR! A grinder!
    1x365
    3x3 at 295lbs.

    Rack Pulls - Pin #3 (about 6" off of the ground)
    5x225
    5x295
    5x365
    2x5 at 415lbs. PR!

    Chuck V Rows - 5x12 at 50lbs. PR!

    Rope Pull Downs - 5x8 at 110lbs.
    Great work Chad! What's the box height?

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