DD's Strength Training Log

[darren.dugan]

Chains squats are fun to do. But be careful with being drowsy from the Nyquil. I hope the cold and pec are better soon.

Didn't have a cold, just took it because I'm trying to adjust to a new sleep schedule. Lot of good that did . No more of that stuff unless I absolutely need it.

[darren.dugan]

Bench Accessory

Band Super Series x 1

Wide Grip Swiss Bench
Bar x 50
123 x 15
173 x 10
213 x 10
263 x 8
303 x 8
303 x 8 @ 10 (grind!)



Wide Neutral Grip Chins
10
10
8

Notes: Bare bones day. I started going to a calculus class at UCCS on Wednesday and have been focusing a lot of my energy there this week since my algebra and trig are REALLY weak right now and I need to get up to speed fast. Classes are MWF 1215-1330 and I work M-F 1430-2300 so, weeks are getting pretty full, especially with time dedicated to studying.

Three plates on the Swiss bar was fun.

[darren.dugan]

Squats n Stuff

10 min warm up

Bad Assisted Squats (heavy bands)
Bar x 10
75kg x 3
125 x 2
*Add Bands*
175 x 2
225 x 2
275 x 2
295 x 2*
*2nd rep spotted*

5" Block Pulls
70kg x 3
120 x 3
170 x 3
220 x 3
270 x 3
300 x fail
(was just having fun trying to pull this)

GHR
10
10
10

Notes: Pretty much been on a long ass deload thanks to school starting up a couple of weeks ago and adjusting to the new schedule. Decent day and I tried out the whole whiskey and deadlifts thing. Good times.

[darren.dugan]

Bench

Band Super Series x 1

Bench
Bar x 50
135 x 10
185 x 5
225 x 5
275 x 5
325 x 5
335 x 5

Mid Grip Swiss Bench (Chins)
213 x 10 (7)
213 x 10 (7)
213 x 15 (10)

Notes: Meh

[darren.dugan]

Back at it after over a month off now thanks to life stuff (back to school, work, social stuff, etc) Watched the lifters from my gym kick ass at a meet yesterday and naturally, that motivated me to quit being a lazy scumbag. Also, my back is pretty sore from an impromptu deadlift party I had in the warm up room with one of my buddies who bombed out on bench (he nailed 450 raw but, jumped the gun on the command. Then he went up in weight and missed next 2 attempts ). I pulled 515 super easy on a stiff crossfit bar. Paying for it now

Bench

Bench
Bar x 50
135 x 15
225 x 10
275 x 5 x 3s

Neutral Mid grip Chins
8
8
7

DB Curls
20 x 10
30 x 10
40 x 10

Notes: Easing back into it

[darren.dugan]

I have also been working on my beard during my hiatus:

[wishiwasdivin]

Nice way of easing your way back

[darren.dugan]

Squats

10 min warm up

Squats
Bar x 10
135 x 5 x 2s
225 x 5
315 x 5
405 x 5 x 2s

Pause Squats
315 x 5 x 2s

Reverse Hypers
0 x 10
20 x 10
40 x 10

Notes: 405 felt really light on my back. Only real limiting factor was my lack of conditioning. Was way more winded than I should have been after those two sets. Anyway, still easing back into things. Back has been feeling a little shtty lately, especially yesterday, but better today and hopefully even more betterererer tomorrow.

[wishiwasdivin]

Hope that back issue heals.

[darren.dugan]

Hope that back issue heals.

It's been an ongoing issue for over a year now and it comes and goes. Was in physical therapy courtesy of the VA for a little while for it (December - Feb) which did help and gave me some lessons on how to treat it better. I actually do some core work to help it out here and there that I am too lazy to post about on here.

Upper Accessory

Some Band Pull Aparts

Seated DB Press
40 x 15
60 x 12
75 x 12

Mid Grip Swiss Bar Bench
123 x 15
173 x 15
213 x 12

1x Band Super Series

Notes: Quick n easy day to get the blood flowin. Probably do some deads tomorrow so long as I don't party too hard tonight. Last day of spring break from school and I took work off tonight to spend time with the wife.

[darren.dugan]

Deadlifts

Deads
Bar x 10
135 x 5 x 2s
225 x 3 x 2
315 x 3
405 x 3
500 x 3
545 x 3



Reverse Hypers
0 x 10
50 x 10
50 x 10

Some Core Work and Inversion Tabling

Notes: Original plan was HAMRAPing 500, but I would have pooped myself had I done that fourth rep. Got that outta my system, came back down to the basement, and decided a triple with 545 was now my only option. Turned out well. Dang bubble guts ever since drinking Friday night

[darren.dugan]

Bench

Bench
Bar x 50
135 x 10
225 x 5
275 x 3
315 x 3
315 x 3
225 x 10
225 x 10

DB Rows
75 x 10
100 x 10
120 x 15

Chins
6
6
5

Notes: Bench goes away fast and now I got a shtty cold today. Buying stock in dayquil soon.

[wishiwasdivin]

You're absolutely right, lifts overall go away fast when you get injured and have to take off a bit.

I'd be happy just to get back to those #s you just put up

Hope that cold passes quickly.

[darren.dugan]

Bench

Bench (Neutral Grip Chins)
Bar x 50
135 x 10 (6)
225 x 5 (6)
275 x 5 (6)
295 x 5 @ 8 (6)
295 x 5 @ 9 (6)

Swiss Bench Mid Grip (N Grip Chins)
213 x 10 @ 8 (6)
213 x 10 @ 10 (6)

1x Bad Super Series

5 min inversion table

Notes: Lungs are not 100% and energy drained fast. I should probably stop smoking pipes and cigars every day.

[darren.dugan]

Squats n Deads

10 min warm up

Cambered Bar Box Squats w Heavy Band Resistance
(100ish band resistance at top)
Bar x 5
70kg x 5
120 x 5
140 x 5

Pause at Knees Deadlifts
70kg x 5
120 x 5
170 x 5
200 x 5

GHR
10
10
15-20?
(buddy grabbed touched beard and I lost count)

Notes: Was dying trying to get enough oxygen on that last set of squats and deads. Decent day overall and it was great to be back in the PL gym lifting with buddies.

[darren.dugan]

Did some upper accessory work today - just oh db presses and wide grip Swiss benching. Busy morning.

[darren.dugan]

Squats today. Had about 40 minutes to train, worked up to 455x3@10. Still hacking up crap now and then, but lungs are slowly improving. Good times. tgif.

[wishiwasdivin]

Freaking awesome squats my man

[darren.dugan]

Deads


Deadlifts
75kg x 5 x 2s
125 x 5
175 x 3
215 x 1 x 3s

GHR
10
10
10
15

Notes: Felt rather weak on deads today. Lower left back extremely sore/tight from squats on Thursday which probably had a lot to do with my strength today.