The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Dave Browns Log

  1. #76
    Senior Member larsen540's Avatar
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    Keep up the hard work buddy.
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  2. #77
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    Thanks man. Honestly Im getting to the point where Im enjoying really doing the work again, hopefully the rehab will be fast and I can get back to the platform soon.

  3. #78
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    Weekend work
    Squat night.

    Did allot of compression and stretching.

    Gcb high box squats
    155*5*3 sets
    245*5
    335*5

    Worked on my stance a little to address my knee and lower leg angle. I then did some light extensions and some band work to rehab the injured area.

    Bench assistance day
    Band push downs 3*15

    Overhead triceps ext
    3*12

    Dbell overheads
    40*10*5 sets

    3brd+180 in chains
    225*5*2
    275*5*2
    315*5

    Cg
    3 sets, hit 315 for ten again, I'm swapping these with bottoms up overheads next week.

    Dbell overheads
    40*20*3 sets

    Rear delt flys
    3 sets

    Rope curls

    Ez bar curls

    Dbell curls

    All for 3*15

    Solid couple days.

  4. #79
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    Deadlift day
    With the injury I decide to pull conventional to take some stress off the injury.

    Pin 1 pulls
    135*5*2
    225*2
    315*2
    405*2
    495*2
    585*2
    675*2
    725*1 pr
    Goal was do a heavy double then pull a single.

    Ssb hands free Olympic squats. Narrow stance.
    165*10*3
    I like these but they aggravated the quad a little but not to bad

    Reverse hypers with focus on hitting the glutes
    3 sets

    Band rows
    3 sets

    Leg stomps, 3 sets (rehab work)

    Solid day. Pretty happy to hit a pr, still not 100%.

  5. #80
    Senior Member ehubbard's Avatar
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    Nice PR!

  6. #81
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    Thanks man. Odd how I can tweak something then come back stronger. Not the first time I've done this.

  7. #82
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    Bench night

    over head band triceps extensions
    3 sets

    Band pull aparts
    3 sets

    Foam Rolling, rolling my quad and hips with the soft ball and some light compression on the injured leg around the knee

    Me movement (3 boards+chains)
    bar*5*2
    135*5*2
    225*1
    add 3 board and start work sets
    315+60 in chains*2
    bar weight stays at 315 and add chain weight
    +120 in chains*2
    +180 in chains*2
    +240 in chains*2
    365+240 in chains*2

    stopped there, it was a goo double. I had to work a bit on the second rep so need to go up and miss

    incline barbell press with bull dog squat bar
    155*10
    245*10
    295*10

    crazy bell kbell extensions (loop a band through the handle and do tricep ext.) with head hanging off the bench to force our core to stay even tighter
    3 sets

    same set up on the kbell but do bent over shrugs
    3 sets

    green band rows
    3 sets, hold contraction at the chest.

    more softball work on the injured leg, it feels good this morning but it has started getting very stiff while sitting at my desk during the day at work.

  8. #83
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    Decided Im going to try and do a meet first part of December. Saturday two of our guys did really well and we got out 1st 700+bencher, and our 4th 500+ bencher (we only have 5 guys) so Im pretty amped up to get back on the platform. Here is the last two

    GCB squats off slightly high box
    I wanted to push it a little bit to see where I was and how far off I was from my best
    155*3*3
    245*3
    335*2
    425*1
    515*1
    add belt and light knee wrap
    605*1
    add tight wrap
    705* abort, I took this down and just laid it in the safety chains, it felt light but I didnt "feel it" so I said Im not getting hurt on something that means nothing

    leg ext
    single leg
    3 sets with right leg, 6 sets with the left

    band stomp downs
    3 sets

    glute work
    3 sets

    reverse hypers
    3 sets

    Sunday, deloadish

    band ext and push downs

    Bottoms up over heads
    work sets
    315*5*3

    cg bench
    135*10*2
    225*20

    rear delt dbell flys
    3 sets

    rope curls
    3 sets

    cable st. bar curls
    3 sets

    dbell curls
    3 sets

    Im going to tinker around with the training a bit
    on the pull Im very happy with where Im at but Im going to tweak it a touch. Ive been doing a 2 week rotation Im going to go to a 3 week rotation

    1) me pull, followed by a heavy banded rack pull
    2) me squat or a good morning with speed pulls
    3) the hardest week, heavy tripples

    squat Im going to do a heavy band phase to get my cns back to handling big weights then Ill do some speed work and suit work

    bench Im not changing anything. Im going two or three weeks raw then in the shirt, in the shirt Im working the low end. I want to hit my opener to a 1 board or lower ea time in it. I know Im good for well over 700 if I learn to touch in the right spot, right now I can touch but no where near the right groove.
    Last edited by dbc3po; 10-02-2012 at 06:27 AM.

  9. #84
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    IM really looking forward to squatting tonight. I dont know why but I really want to squat tonight. Normally we squat once a week and its not truly a me all the time but Im trying to blend all three waves back together de, me, and re plus I need to do something to make training fun again and not having any real weight on my back for nearly 3 weeks has me feeling shitty. Plus Ive been working on my stance doing the raw squats and Im wanting to see how it goes with some briefs on.

  10. #85
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    ME lower
    GCB paralllel box squats
    warm up
    bar*5*2
    155*3
    245*3
    335*1
    425*1
    515*1
    add briefs and belt
    605*1> literally moved about 4"
    695*1> better, got to the box here
    785*1> added knee wraps, this was pretty good. My chest dropped on the box but I arched hard out of the bottom.
    835*1> I didnt rest or sit on the box here, grazed it and came back up. I had a bad unrack and got forward at the start but I arched hard and pulled my chest back up. Weight was slow and steady all the way up, not a grinder but a good one to stop on.

    speed pulls against monster minis (doubled appx 250lbs of tension)
    225*1*10 sets (5 sumo, 5 conv)

    csr
    2plates*12*3 sets

    reverse hypers
    3 sets

    done. I had the shakes the entire workout and actually had a guy go buy a pizza and ate a few slices while I was lifting to battle them. Im finally feeling better for the first time in a while. I was feeling like poo even before the injury. Im not going to bs anyone my life has sucked since July. Ive been way over stressed at work, Ive had three of my dogs die (I consider them my kids) due to a rescue spreading parvo (we thought it was poisoning until our others got sick), me and the gf have had a few bad days, a car wreck, and just anything that can go wrong has went wrong. My body is finally back to wanting to grow which is great but means probably none of my gear will want to fit now, lol. My briefs are to tight and Im going to have to get another pair. I was 318 at this workout, my goal weight is 325.

  11. #86
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    Briefs are never too tight! it should take at least 10-15 minutes to get em on lol

  12. #87
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    Im not even sure Im getting them set all the way. I have a bigger pair Im going to try on Friday, Im still in search of some boss'es to try. I think Ive found a pair but I have yet to acquire these pcs of magical fabric. I need to send you a message on the book of face. Im wanting to overload the cns with a fuck ton of bands (3 blues) but Im not wanting to box squat to much either, you think 2 weeks would be to much or what do you think about setting chains at 1" below and squatting to them instead of using a box?

  13. #88
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    Quote Originally Posted by corey_hayes View Post
    Briefs are never too tight! it should take at least 10-15 minutes to get em on lol
    But you gotta be big dane over the fact I ate a pizza while squatting, that murican right there.

  14. #89
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    ME bench. First night back in the shirt

    warm ups
    bar*5*2
    135*5*2
    245*2
    335*1
    425*1
    add 2 board
    475*1
    add shirt
    565*1> 3 board
    635*1>2 board
    695*miss off a 1 board> touched to low and nearly got to kiss the bar as it flew back towards my face
    695*1>1 board

    Had some major issues with the groove of this shirt, it needs to be touched lower then Im comfortable with and I went to low and flew right back at my face on my first try with the 695. Second try I touched way to high and fought for every inch of the rep, I had zero pop on it. I have a phenom coming to try out. Hopefully it fits and if it does Im going to do some shirted reverse bands next week before I get back on the normal rotation of me work.


    Seen something in Hayes log I used to do a version of but havent done in a while, the puase presses with the bar slightly above your chest. I held for 3 seconds in the bottom on the last two reps of each set
    245*10
    295*8
    335*5

    straight bar pushdowns
    3 sets, light this week tris were fried

    dbell curls super set with rear delt dbell fly
    3 sets of 15 each exercise

    Pretty good day. Im a little discouraged the shirt work didnt go better than it did but Ive got to remember I used a phenom from 2009 until I got this shirt and its only my third time putting this shirt on but Im hoping the new phenom fits and doesent need to be altered to much.

  15. #90
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    Squats
    warm up
    squats
    bar*5
    bar+blue*3
    bar+2blue*3
    bar+3blue*3
    3 blues on here out
    145*2
    add loose briefs
    235*2
    285*2*2
    325*2
    375*2
    not bad, they were all fast. Leg is still weak but getting better

    hip work

    glute work

    ham work and direct quad work

    abs

    bench ass day
    warm up

    speed bench
    9 sets

    dbell seated over head
    3 sets

    rear delt fly
    3 sets

    biceps work

    done. Elbow problems so I backed off today. Leg is really frustrating me. Its getting better but not like I wouldve hopped.

  16. #91
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    Me deadlifts
    reverse band pulls (I have my weeks a little mixed up) I will have the rotation back in order after next week
    135*5*2
    245*3
    335*2
    425*1
    add suit straps up, trying to get into my suit earlier
    515*1
    add belt
    625*1
    715*1
    tighten straps
    765*1> this I think ties my pr but this was actually locked and not a cheater lockout, plus I had more in me. I will come back to this one more time before the meet

    stiff legs
    275*5
    rep set
    325*15-20, I pulled 5 then went nuts and just started hammering reps, then did 5 more really slow

    lat pulls
    3 sets

    kbell swings
    3 sets

    I wanted to do some lunges but my quad/knee arent ready for that
    Leg is feeling much better after breaking down and actually taking something for it. Hopefully I can get the volume back to where I want it.

  17. #92
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    Me bench night

    late start (need to get started faster)
    I got another phenom to try so I shirted up again. The plan was raw reverse bands if the shirt didnt come in so I combined them. I set the bands up different than I have ever had them. They honestly werent helping much. My raw 2 board is around 500-525 Im guessing. I missed 575 with this set up (best with old set up is 625). Im thinking that the bands may of given 50-65lbs of extra weight over what I can do raw and with what Jamison did tonight that seems about right.

    warm ups
    255*5*3
    345*2
    435*2
    525*1> no handoff at this point
    575*miss ( I wanted to hit something hard raw before shirting up, right here I realized the bands arent helping to much)
    add shirt
    665*1> 3 board
    705*1>2 board
    765*1>1 board
    all were easy, I wanted to do 1 more set but I only had about 20 mins to finish the work I needed to get done and I just shirted up last week. The shirt I got is really a good fit and used slightly so I dont have to break it in (takes forever). I feel like I may have a chance at a good bench again.

    pause presses, stop about an inch above the chest hold and press, hold for a 2 count on the last rep
    275*5
    315*5
    365*5, goal for next week is 405.

    ez bar curls
    3 sets

    had to jet out then. Good day.

  18. #93
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    Me squats, last night of three blues.
    Warm up sets add a blue ea rep
    145*1
    Add briefs
    235*1
    325*1
    415*1
    Lower box
    505*1 grinder.

    Olympic squats
    2 sets of 10

    Power squats
    2plates*5
    4plates*5
    6plates*20

    Kbell swing super set with kbell snatch

    Kbell side to side swings

    Great workout today

  19. #94
    Senior Member Powerdawg's Avatar
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    3 blues? Damn dave if thats you hurt i can see a big sq coming!
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  20. #95
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    Well now that I'm squatting in a squat suit and not a single ply deadlift suit, maybe. Leg is better but the cold weather makes it flare up.

    Bench ass day
    Shoulder prehab stuff
    Speed bench
    145*3*9+monster mini
    145*10

    Cg 3 brd
    225*5
    315*5
    405*5

    Standing dbell presses
    40*20
    50*20
    60*20
    70*20

    Rear delt dbell fly
    3 sets

    Face pulls 3 sets

    Dbell curls
    3 sets

    Rope curls
    3 sets

    Getting there.

  21. #96
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    Foam rolling and stretching to get warmed up.

    Took allot of sets and wanted to do my triples in full gear so I can know my suit better.

    Suit on loose straps
    405*1
    Work sets
    495*3
    585*3
    635*2.75> super pissed here.

    Can't get in position with my suit. I'll experiment next week with some gear. To damn strong not to be pulling big.

    Ssb hands free Olympic squats
    155*10
    205*10
    245*15

    Csr with purple band over the top
    3 sets

    Chuck v rows
    3 sets.

    Pretty pissed. I can't get set up right in the suit. I'll figure something out.

  22. #97
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    Usual warm up stuff
    3 board press
    315*2
    405*2
    455*2
    505*2 pr
    545*1 pr
    Happy with that. I've doubled 495 before but never hit anything more then that. 545 was a big pr for me.

    Pause presses with long pause on light presses. Stop and pause an inch above your chest
    225*5
    315*5
    405*5, all pretty easy
    Dbell fly
    3 sets focused on high reps and contracting the pecs

    Barbell rows
    3 sets

    Hammer curls, both arms at once
    3 sets.

    Great day. Next three weeks I'm going to change the secondary movement then come back to the pause presses.

  23. #98
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    Squats at donnie t's

    Warm ups up to 350 raw
    Briefs
    460*1
    550*1
    660*1- got depth here
    Suit
    750*1
    840*1
    900*1*3 all high but second one was passable. Leg isn't quite ready yet

    Old school chain reverse hyper
    3 sets

    Then bs with the big guy and grabbed some grub. In major pain today.

  24. #99
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    Squats at donnie t's

    Warm ups up to 350 raw
    Briefs
    460*1
    550*1
    660*1- got depth here
    Suit
    750*1
    840*1
    900*1*3 all high but second one was passable. Leg isn't quite ready yet

    Old school chain reverse hyper
    3 sets

    Then bs with the big guy and grabbed some grub. In major pain today.

  25. #100
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    Speed bench

    135+60lbs of chains
    9*3

    dbell incline
    70's*20*3sets

    dbell overheads
    70's*12*3 sets

    rear delt fly
    3 sets

    dbell curls
    3 sets

    rope curls
    3 sets

    I think Im missing something but a pretty good assistance day. Me work tonight, not sure what Im going to be doing though. Im at sort of a cross roads. I want to lift at north of the border but at the same time I have some things I want to try so I want to put them in place and focus on the spring meet so I can get my head back right over this little injury.

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