Ricky Douglas' Power Lifting Journal

[ricky douglas]

4-13

squats 135x15 225x4, 4 275x 1/2 135x8
sldl 135x8 225x3 135x6
leg curl 13x8 14x6
calf raise 270 10, 10, 8, 6
abs

Not a bad workout. Squats felt good.

I wonder, if I do holds with the BB on my back like a squat up position, would that help me much with squatting heavier? My problem seems to be lack of confidence in my ability once I get under heavy weight.

Overall, I rate it B

[ricky douglas]

4-14

db bench 40x10 75x7, 6, 6
db incline 65x4 70x4 75x1
close grip bench 95x8 135x8 155x6 175x3
cable pulldown 8x8 10x8 12x8 14x8
dips 4, 4

Good workout. Close grip was feeling good. A-

[BPP]

Originally posted by ricky douglas


I wonder, if I do holds with the BB on my back like a squat up position, would that help me much with squatting heavier? My problem seems to be lack of confidence in my ability once I get under heavy weight.
B

kinda...do heavy lockouts/walkouts instead...eg: set the bar up arm-pit height which you should take it from anyway, use alot more than you max squat, unrack it and walk back a few steps, hold a few seconds, then walk it back in

these definately will help your stabilizers and help you accustomize to heavy weight

EDIT
push day looks good bro, strong DB presses!

[ricky douglas]

Thank you very much Proppy.

4-15

db shoulder press 35x10 60x6 65x6 70x3
bb rows 135x8, 8, 5
shrug 135x50 massive rep PR
pullups 3, 3, 3
facepull on a lat tower 8x8 10x6
-it was a different kind of tower than I usually use
db curls 15x8 35x5 25x6
hammer pullups 2, 3, 4
forearm curls 35s 6, 6, 6
db holds 75s x52 seconds each hand
pinch grip 10s 30 seconds each hand
db hub grip 10s x10 seconds each hand

Rows really aren't improving at all, and curls weren't feeling good today, but everything else was awesome. I felt like I could have done 225x50 with those shrugs. I got a little bit of a chill while doing them, if you know what I mean, but they were easy. I'm pretty sure I'll hit my 80x1 db shoulder press by the time I max, because those 70x3 felt pretty good. Overall A workout!

[AMG]

Nice workout. Congrats on the shrug PR!

[ricky douglas]

Thanks a lot AMG.

4-20

deadlift 135x8 225x8 255x3 285x1
squat 135x8 225x3
walkouts 315x5 365x4
zercher squats 135x6 155x5
calf raise 270x8, 8, 8
abs

pretty much blasted after the deadlifts, which i tied my max from last year on. it felt alright, but i think I can do more weight when I max in June. squats were nothing because my legs were dead, but everything afterwards felt good. for the calf raises, i did them super slow and held them at the top for 5 seconds each rep and then really got the stretch at the bottom.

Workout rating: B+

[BPP]

solid workout bro

next time add 2.5's to the DL and mke it a PR :cool:


if BB rows arent improving, switch it up and do some DB bent over rows instead for awhile

[ricky douglas]

4-21

db bench 40x8 75x6 80x5 90x2 rep pr
db incline 70x6 75x3 rep pr?
close grip bench 95x8 135x6, 8
dips 5, 4, 4

good workout. i tired to update this earlier, but my computer was ****ing up. I rate this a B+

[ricky douglas]

4-22
db shoulder press 35x8 60x3 70x3
rows 95x8, 8 135x6
pullups 2, 2, 2
shrug 135x8, 225x20, 10
walkouts 225x4 315x4
db curls 15x15 30x8 35x4
hammer pullups 3, 1, 3
forearm curls 35s 8, 8, 8
pinch grip 10s 45 seconds each hand

Just felt really weak today. Not sure why, but nothing felt very good. Rating: C-

[BPP]

damn, kick ass DB bench bro

and way to ush thru an average workout

hwod you like the walkouts?

[ricky douglas]

walkouts are rough, but I can tell they are working my core hard, which is what I need right now.

I think after I max in June, I might finally get around to doing a 10 week Westside plan. I've been putting it off for too long.

[Fullback_45]

Workouts are looking damn nice bro. Your setting some nice PRS and thats what counts!

[AJ010]

Awesome stuff man! You're making some nice PRs!! Walkouts are great ill tell ya that!

[ricky douglas]

Thanks guys.

4-26

squat 135x25 major rep pr 225x4
walkouts 225x5 315x3
zercher squats 135x6, 6, 165x6 pr
sldl 135x8 225x4 275x0
calf raise 270x 10, 8, 8
abs

Good workout. My boxers split on my first squat rep, just like they did last week. I guess my ass is getting bigger. I was just seeing how many reps with 135 I could do, and 25 reps was not difficult at all. I could have probably done that many with 185 without trouble. Tried to hit 275x1 on SLDLs, but failed that because it went down too fast. Oh well. I believe those zerchers are a pr, and damn they were ****ing easy. I'll go for 225 when I max and see if I can hit that. Workout rating A

[super carpetman]

Once again you have proved without a shadow of a doubt that you are stronger then most of our friends. Even the streaking mute.

[ricky douglas]

4-27

db bench 40x6 75x8 85x6 95x2 PR
db incline 70x6
close grip bench 135x6 165x4 185x3 PR 205x0
dips 7, 5, 3
standing french press ezbar+50 8, 5

If I can hit those 95sx2, I know I can do the 100s in 6 weeks no problem. I JUST missed the 205 close grip. I got it down, but just barely couldn't get it back up. Great workout, as any workout you get a couple of PRs should be. Rating A

[BPP]

damn bro, nice PR!!! impressive weights, 100s next time :cool:

[ricky douglas]

Thanks brother, I will get them in June.

4-29

military push press 115x6, 6, 4
bb row 95x8 135x6, 10 155x6
shrug 135x8 225x 8 315x5
overhead plate shrug 45x20
seated cable row 8x8 10x6
lat pulldown 8x6, 10x6, 6
db side raises 15x8, 8 25x6
db curl 15x8 30x8
db hammer 35x6 25x10
hammer pullups 3, 4
running .5 mile

Not a good workout. My back is lagging behind everything and I really don't know what to do about it. C

[AJ010]

Damn nice numbers dude! Those db presses looked nice as hell! How does your military press compare to your push press?

[ricky douglas]

I could probably do 135 Military without too much trouble, don't know how many reps. I know I could do at least 155 Push Press, but I wasn't going full speed there.

My DB presses are my strong point right now, but that's not how I want it to be. I can't wait till I max, because I want to have 300+ squats an deadlifts!

[Fullback_45]

Sweet workouts as of late bro. Whats your shrug pr for heaviest weight most reps used look like? Mine is only 315x5, my grip always blows on shrugs for some reason. You really are developing some nice shoulder streangth bro. Very nice work.

[Fullback_45]

Sweet workouts as of late bro. Whats your shrug pr for heaviest weight most reps used look like? Mine is only 315x5, my grip always blows on shrugs for some reason. You really are developing some nice shoulder streangth bro. Very nice work.

[ricky douglas]

I believe 345x3 was my max, but lately I've been having trouble getting 315 up. Don't know if it's grip or what, but I've got to work on it. Thanks for the compliments about my shoulder strength, but I think I will always think I'm weaker than I should be. At 220 pounds, I should be able to press at least 200 over my head as far as I'm concerned.

[ricky douglas]

5-4

squats 135x8 185x5 225x5 255x3
sldl 135x6 225x4 ,3
walkouts 315x5
zercher 135x6
calf raises 180x20, 20, 10

Not feeling anything today. Squats sucked. C-

[AJ010]

Originally posted by ricky douglas
I could probably do 135 Military without too much trouble, don't know how many reps. I know I could do at least 155 Push Press, but I wasn't going full speed there.

My DB presses are my strong point right now, but that's not how I want it to be. I can't wait till I max, because I want to have 300+ squats an deadlifts!


Yeah im sure 135 would be easy for you


And dont worry man, the squat and deadlift goal of 300 will fall in no time.

But wait a second, i have a question for you. Why dont you do a program made just for strength, like westside or 3x3? Those work really well for me!

And nice squats today man, 255x3 is pretty nice

[Fullback_45]

Can't wait to see you slam some massive weight when you max bro! 300+ all across the board babie!

[ricky douglas]

I am going to start a real program over the summer.

I am going to BB bench today and see where I'm at, since I know I can hit the 100s DBs in 5 weeks.

It may just be confidence issues that keep me from 300+ squat and dead. Hopefully I can work through it.

[ricky douglas]

5-5

bb bench 135x5 165x3 195x3 215x2 rep PR 225x1 PR
closegrip bench 135x8 185x3 135x6
db shoulder press 60x8, 8, 6
dips 8, 8, 5
db side raises 20s 8, 6
ezbar skullcrushers +50 8, 6

AWESOME workout. I can't remember the last time I did any BB benching, but it's got to be over 6 months. I hit 225 pretty well, it was maybe an inch off my chest, but I know I can do it perfectly. I was just a little worried about it, but I killed it fine. Everything went absolutely great today. A+

New goals for maxing in June:
Bench 240
Squat 300+
Deadlift s00+

[Fullback_45]

AWSOME PR! FKING SWEET! I think 225 is a very symbolic bench it its ownself for some reason. Awsome job!

[LiftNeat]

Good Job on the BB Bench man!

[ricky douglas]

Thanks a lot guys, and if you liked yesterday's workout wait till you see THIS one.

5-6

deadlift 135x8 225x4 265x2 290x1 PR 300x1 PR
shrug 225x15, 15 135x20
bb row 135x8, 8, 8
power clean 95x3 135x3 185x0 not quite
good morning 95x5 135x4
lat pulldown 10x8 12x8
db curls 35s 8, 6
forearm curls 35s 8, 8, 5
cuban presses 10s 8, 8
neck 25x10
hammer pullups 4, 3

AMAZING workout. Not only did I hit a new deadlift PR, I smashed it by 15 pounds! I felt my back bowing a little, but I got it up without much trouble. I was so pumped that I put 110% into everything else today, with the only blah spots being the GMs, which I haven't done forever anyway. I got the 185 power clean up to my waist easy, but didn't have the strength left to clean it. Oh well, I haven't done them in months so its ok. A ****in' +

[AJ010]

****IN NICE ASS JOB MAN!!!!!! 300 FKIN POUNDS BABY!


How does it feel big man? I rmemeber my first time. I bet youre dying to hit 400lbs now :)

I bet you could clean 185 if you were fresh.

[ricky douglas]

Thanks man. It feels great. I want to make sure I get the form right so my back stays straight before I hit anything heavier. I will work on that until I max.

[LiftNeat]

Originally posted by ricky douglas
Thanks man. It feels great. I want to make sure I get the form right so my back stays straight before I hit anything heavier. I will work on that until I max.

good job on the 300, keep up the good work!

[Fullback_45]

**** YEA BRO! Nothing like setting an awsome deadlift PR! Don't worry aout the clean bro, fk you just set a awsome pr before you attempted to clean that ****!

[AJ010]

Originally posted by ricky douglas
Thanks man. It feels great. I want to make sure I get the form right so my back stays straight before I hit anything heavier. I will work on that until I max.


You're gonna kill 315 soon man....nothin is stoppin you from fkin up 3 plates!

[BPP]

NICE PR!@!!!!!

welcome to the 3-hundo club!~

[ricky douglas]

Hey guys, my modem got fried in a storm last week, so I haven't had the internet at my house. I am using computer lab computers for the time being, so I really don't have time to update my journal regularly.

My workouts are going good though, yesterday I benched 205x3 easy and nearly got up the 100 DBs, just struggled a little at the midpoint and had to bail. I max in about 2 or 3 weeks, and I will be sure to update then. I am looking for a 900 total (250 bench, 300 squat, 350 deadlift). I know I can get at least an 850 total but I am going to push myself.

My friend recommended that I take 1-AD. Do you guys know anything about it? I will do some research into it, because he also recommended Nitro Tech. :rolleyes:

[Fullback_45]

Dude is 1-AD a roid or hormone? DON'T take that **** bro. Can't wait to see how your 900 total looks in 3 weeks bro, I know your going to kill it.

[ricky douglas]

I got 320 deadlift yesterday with a belt no problem. The belt really helped, because I could focus on getting the weight up instead of thinking about staying tight (of course I did stay tight). 350 is going to go down no problem in 3 weeks.

[invast]

Nice deadlift, work hard and destroy 350 in 3 weeks!

[AJ010]

Kickass deadlift man! 350 is going to DIE once you touch it

[BPP]

**** 350 up and onto 405 :cool:

[Fullback_45]

In 3 weeks 350 isnt going to be **** bro!

[ricky douglas]

I am maxing in one week.

[AJ010]

Originally posted by ricky douglas
I am maxing in one week.

KILL IT MAN!!!

[Fullback_45]

Put EVERYTHING you got into this bro and you'll walk away big. Goodluck, I know your going to fk things up.

[AJ010]

Any workouts lately??

[ricky douglas]

yes, i have been working out regularly, except i took last week off to rest up. my computer is still fried, so i am using the computer lab and stuff.

i am maxing tomorrow, thought allergies have kept me at less than 100%, i will kill some numbers. my goals:

Squat: 300+ (I'd like at least 315)
DL: 350
Bench: 250 (I'm going to do a 225 single and then try for 250)
Push Press: 185

That would get my 900 total I'm shooting for.

If I have any energy after that, I might try for a 225 CG press or a 185 power clean.

[PainThriller]

Originally posted by ricky douglas
Hey guys, my modem got fried in a storm last week, so I haven't had the internet at my house. I am using computer lab computers for the time being, so I really don't have time to update my journal regularly.

My workouts are going good though, yesterday I benched 205x3 easy and nearly got up the 100 DBs, just struggled a little at the midpoint and had to bail. I max in about 2 or 3 weeks, and I will be sure to update then. I am looking for a 900 total (250 bench, 300 squat, 350 deadlift). I know I can get at least an 850 total but I am going to push myself.

My friend recommended that I take 1-AD. Do you guys know anything about it? I will do some research into it, because he also recommended Nitro Tech. :rolleyes:


I used 1-AD and it is a pretty good pro hormone. I have used better though, 4-AD is alot better than 1 because it has a higher levels of testosterone boosting ingrediants. However, there are ph's even better than those two. Right now, i am looking at 1-TU and T-Bomb. I have heard even greater things about those two, and right now i think i am leaning towards 1-TU rather than T-Bomb. It has a natural estrogen blocker in it, which is great because you dont want that building up. As for the Nitro Tech, **** that ****. All you need is a regular tub of whey protein and you will be just fine. Optimums protein is more than ample, and is alot cheaper. I myself am using Cytosport Muscle Milk at the moment, and i love it. I have been getting good results from it, anb it tasted great. Hope i helped.

[PainThriller]

Originally posted by Fullback_45
Dude is 1-AD a roid or hormone? DON'T take that **** bro.


Why shouldn't he take it? It doesn't make him any less of a person, it's his decision. As long as you use it the right way just like anything else and not be a ****ing assclown and get to obsessed with fast gains, you will be fine. "DONT take that ****", you make it sound like it's a crime against society. Just like that ******* who died from ephedra, which he didn't use correctly and overused might i add, everybody has to say that this and that is terrible for you. The truth is that nothing trully is good for you in excess, which is why you go in moderation. Sorry for the rant, but i just dont understand it when people have such biased views on some things. Open your mind a little bit.

[ricky douglas]

I am doing a 1-AD cycle starting next Monday.

[LiftNeat]

hey Ricky could you please keep me updated on how that cycle goes. Also, could you give me some links. Ive thought of using 1-AD before but Im a little clueless on PH's. Are you gonna take anything after to fight off estrogen?? btw im 20 years old.

[ricky douglas]

1-AD claims no estrogenic effects, so I am not stacking it with anything.

I'll keep you updated. I am going to do it for 5 or 6 weeks.

[LiftNeat]

which companies 1-ad are you gonna use? Thats cool I was pretty sure that all PH's had some sort of side effects. Did you do a lot of research on them? and please keep me posted . thanks man. you should put up some before and after pics.

[ricky douglas]

I don't remember what brand I bought, but I will check and let you know.

I might try to get some pictures taken this weekend. I can show off my beer belly then :)

[LiftNeat]

lol sounds good to me

[super carpetman]

What is your weight down too RD? I am just a little above 200 now.

[ricky douglas]

I am actually about 230 right now. I want to get to 215 by the end of the summer purely for looks.

I heard you are skinnier than Leo now.

[super carpetman]

Originally posted by ricky douglas
I am actually about 230 right now. I want to get to 215 by the end of the summer purely for looks.

I heard you are skinnier than Leo now.

From all the heroine i've been doing? I'm skinner then Brandon Smith.

[ricky douglas]

wow that's something.

[super carpetman]

So when is your computer going to get fixed? I am coming down for Handley's birthday.

[ricky douglas]

i'm probably buying a new one after the summer.

MAX DAY 6-9-2004

squats: 135x5 225x4 315x0 315x0 300x1 (15 pound PR)
deadlift: 135x5 225x3 315x1 325x1 335x0 (5 pound PR)
bench: 135x5 225x1 250x0

thoughts:

squats: almost got the 315, which is what i really wanted. i got about half squats out of them, which is ok but not parallel. 300 was shaky but i got it.

deadlift: 325 was fairly easy but 335 wasn't moving.

bench: did 225 easy but went down too slow on 250 and it got stuck. i probably should have gone for 235 or something, but i wasn't feeling it. I'm confident that I can do 250, but i need to work on my speed.

All in all I totalled 850, just 50 pounds less than I wanted. That's ok, but now my goal for the next 10 weeks is 950.

like i said, i'd been feeling a little under the weather due to allergies, which have kept me from eating as much as i'd like, but this summer i am going to hit it hard and eat like a horse!

[BPP]

niec bro

congrats on the PRs!!!

youll be feelin better next time...work your ass off and kikll 950

[LiftNeat]

Hey Ricky if all you care about is DL,Squat , and Bench #'s then you should definately do the 3x3 routine. In eight weeks my bench went up about 15 lbs, Squat 30, and DL about 30 lbs as well.

[ricky douglas]

Originally posted by LiftNeat
Hey Ricky if all you care about is DL,Squat , and Bench #'s then you should definately do the 3x3 routine. In eight weeks my bench went up about 15 lbs, Squat 30, and DL about 30 lbs as well.

wel i care about other stuff too, but ill try it, got a link?

[LiftNeat]

deepsquatter.com look under the archives section. Check out my journal in the PL journal section to see what it did for me. I just got done with it a week ago.

[Fullback_45]

Congrats on the PR's! You'r going to explode this summer bro, no doubt your going to roll 950!

[invast]

Great job on your max PR's! You will destroy 950lbs easy bro, just work hard and keep at it!

[AmateurWrestler]

Great maxout brother! Good luck on your road to 950!! I can't wait to see you get there!! :D

[ricky douglas]

Well I've been on 1-AD for a week now, and I can't say I've seen any increase in strength, though my energy is off the charts. I would usually be really tired by the end of a hard workout, but all week I was able to stick around for finishing sets and cardio and whatnot with no problem. I'm sure my strength will go up over the next five weeks as well.

I am getting between 250-400 grams of protein per day (large fluctuation based on whatever we have for dinner) and though I'm not counting calories I am sure I am getting at least 3500. I find my appetite to be larger during the workweek, but over this weekend I wasn't really all that hungry.

I'm back at the hardcore gym I go to in the summer and I'm loving it. Also at work, one of the guys I work with is 53 and can bench 400, and he wants me to switch to his gym and lift with him, so I will probably end up doing that.

[LiftNeat]

Good to hear about how everythings going. Keep us updated

[ricky douglas]

Deadlifted 355 today which is a 30 pound PR! The 1-AD and the increased food intake must be working. No side effects so far other than slightly reduced libido to report. I feel a lot stronger, and I will max again in 3 weeks at the end of this cycle.

[Fullback_45]

HELL YEAH BRO! 30lb PR! Awsome job Ricky.

[ricky douglas]

thanks brother, i need to get some free time so i can check your journal.

squatted 315x3 today, a 15 pound PR 3 times. (previous was 300x1)

I had a spotter but he said he barely helped, so that's good. I failed on 335.

[ricky douglas]

thanks brother, i need to get some free time so i can check your journal.

squatted 315x3 today, a 15 pound PR 3 times. (previous was 300x1)

I had a spotter but he said he barely helped, so that's good. I failed on 335.

[ricky douglas]

thanks brother, i need to get some free time so i can check your journal.

squatted 315x3 today, a 15 pound PR 3 times. (previous was 300x1)

I had a spotter but he said he barely helped, so that's good. I failed on 335.

[ricky douglas]

6 week 1-AD cycle is over. Strength increased, and I have put on some size, but also some fat.

Only side effects I got were increased irritability and anger. On the plus side, my balls got bigger. :)

Bench stayed at 225 last time I tried to max, but I wasn't feeling good that day. Haven't tried to max squat or dead yet because I was feeling really sick last week (did bench monday and by thursday when i planned to max those i was dead on my feet).

I power cleaned 185 easily a few weeks back, which is a nice number to hit. I think that is the real indicator of how my strength is progressing, because I was struggling with 165 just a few weeks before that.