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Thread: Dave Browns Log

  1. #51
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    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

  2. #52
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    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.

  3. #53
    Senior Member Powerdawg's Avatar
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    Your log reads like a carbon copy of mine somedays! "I had a melt down and lost my cool" sounds just like me!
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  4. #54
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    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.

  5. #55
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    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.

  6. #56
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    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.

  7. #57
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    one hell of a work out keep it up.....it looks solid and potential Pr's around the corner and subbed

  8. #58
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    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.

  9. #59
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    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.

  10. #60
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    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.

  11. #61
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    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.

  12. #62
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    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.
    Last edited by dbc3po; 09-06-2012 at 05:26 AM.

  13. #63
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    Good shit Mr. Diablo Brown

  14. #64
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    Well you would know good shit, you are a professional after all. Im just trying to get better.

  15. #65
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    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

  16. #66
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    Nachos are crucial, id rather see nachos x3 but i wont get picky...

  17. #67
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    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.

  18. #68
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    Shit, quick note for self. Youre not 10 weeks out, you only have 8 training weeks left.

  19. #69
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    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

  20. #70
    Senior Member Powerdawg's Avatar
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    When are you gonna come down at squat with us?
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  21. #71
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    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.

  22. #72
    Senior Member Powerdawg's Avatar
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    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.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  23. #73
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    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.

  24. #74
    Senior Member ehubbard's Avatar
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    That sucks db. Good luck rehabbing man!

  25. #75
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    Quote Originally Posted by ehubbard View Post
    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.

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