DD's Strength Training Log

[TheFugitive]

Nice work DD

[darren.dugan]

what is the purpose of the safety bar? does it basically split the difference between a front and back squat?

Somewhat. It also takes stress off the shoulders and is easier on the lower back which is why I've been doing these instead of straight bar squats. Have a strained muscle in my lower back that is taking forever to heal.

Smoked that 405 bench man, nice work. Safety bar squats looking good as well, I have only heard evil things about that bar lol.

Not any worse than normal squats... until you do them paused.

Nice work DD

[darren.dugan]

Light Upper

Swiss Bar Bench Press
Bar x 40
123 x 8
173 x 8
213 x 8
253 x 8 @ 8
253 x 8 @ 8.5
253 x 8 @ 9

Pull Ups/Side Laterals
7/25 x 15
7/25 x 15
7/25 x 15
7/25 x 15

Swiss Bar Curls/Band Pull-Aparts
33 x 15/15
63 x 12/15
73 x 12/20
78 x 12/15 (added a band)

Unilateral Calf Raises
15
15
15
Donkey Calf Raise - Burn Out
25

Notes: Fluff day. Swiss bar is fun. First time using it. Felt a slight strain in right pec on last bench set. Really worked great for curls. Easily added reps to pull ups and side laterals over last time I did them. That's good. Calves are tiny and weak. Mostly cuz I'm lazy and never work em. Good times.

[darren.dugan]

Core Work

Reverse Hypers
50 x 15
70 x 15
70 x 15
70 x 20

SSB Good Mornings/Lying Leg Raises
Bar x 10
135 x 10/15
135 x 10/15
145 x 10/15

Notes: Just a little rehab work for the back.

[darren.dugan]

Upper

Bench Press
Bar x 50 (various grips)
135 x 10
185 x 5
235 x 5
285 x 3
315 x 8 @ 8.5

Notes: Should have waited until tomorrow to do upper training but, I was anxious to get something done today for some reason. Then my shoulders and elbows ached like hell so I capped things at 315 for reps. Will make sure to be fresh for the next training session (which will probably be the 26th.)

Anyway,

MERRY

CHRISTMAS!!!

[izzygrant]

I have never been more jelly of your home setup than now when I am scrambling to find someplace to lift over Christmas week.

[NorthStrong]

Merry Christmas back at you big guy, maybe Santa will bring new elbows and shoulders!

[darren.dugan]

Merry Christmas back at you big guy, maybe Santa will bring new elbows and shoulders!

I'm expecting a bunch of welding/fabrication related stuff

Talking about training though, I did pressing three days ago and my body simply wasn't recovered completely yet. Simply wasn't wise for me to try to train today.

Lower on the 26th, upper on the 28th.

[darren.dugan]

Well, the holidays were much more hectic than I expected and I had to work all through the last weekend so I could take today-Thursday off to vacation at Glenwood Springs. On top of that, I've been spending my free time fabricating a half-rack that I'm behind schedule on. So, it looks like I will have a solid 10 days of total de-loading before my happy ass gets back into my basement gym for something other than laundry.

[baxtej44]

rack looks awesome dude. definitely something i'd love to learn how to do... and then do some day

[thom2355]

Hope trash day is soon brah.

[darren.dugan]

Still here, still been busy as well as dealing with some personal things. Got back from vacation on Thursday and went to be at 7 that night. Long work days Friday and Saturday, spent Sunday morning and early afternoon welding and then delivered the half rack to my buddy's where we drank since I hadn't seen him in about 9 months, and yesterday after work I was so physically and emotionally drained that there was no way in hell that I was gonna drag myself down into the basement gym for a shtty training session. Hopefully I will get back into it today after work, as well as get a small welding project done - need to make a stand for my new bench grinder.

[NorthStrong]

DD has the nicest rack of bb.com.

[runtocatch]

This makes me wanna safety bar squat. I have never done them before in my life. Does it really take strain off the lower back though? I'd love to be able to squat and use more leg and way less back.

[izzygrant]

DD has the nicest rack of bb.com.

lol this

[baxtej44]

a little down time won't kill you

[darren.dugan]

a little down time won't kill you

My back has actually been feeling a lot better with this down time, however, it still isn't normal. Was popping it a lot at work today. Gotta set up an appointment with the chiropractor I got on livingsocial.

runtocatch - It certainly puts less strain on the back muscles than straight bar squats but it does not eliminate it. It is different for every individual as well. For me, I'd guesstimate it puts about 70% of the strain on my back that normal squats do.

[darren.dugan]

Upper

Bench Press
Bar x 40 (various grips)
135 x 10
185 x 10
235 x 5
285 x 5 x 5

Pull Ups / Mid Grip Bench
7/185 x 10
7/185 x 10
7/185 x 10
7/185 x 10
5/185 x 10

Band Pull Aparts / DB Curls
20/25 x 10
20/35 x 10
20/40 x 8
20/40 x 8

Notes: Quite the mediocre day but, that is to be expected after the holidays. I think I actually lost weight since my pull-up strength seemed to hold up. Bench was way weak and right shoulder felt off. Bleak and cloudy day sapped a bit of my motivation. Hopefully there is some sunshine tomorrow when I get off work.

[runtocatch]

My back has actually been feeling a lot better with this down time, however, it still isn't normal. Was popping it a lot at work today. Gotta set up an appointment with the chiropractor I got on livingsocial.

runtocatch - It certainly puts less strain on the back muscles than straight bar squats but it does not eliminate it. It is different for every individual as well. For me, I'd guesstimate it puts about 70% of the strain on my back that normal squats do.

Thanks bro. Sounds like a good bar to have in your collection.

[darren.dugan]

Thanks bro. Sounds like a good bar to have in your collection.

For sure. BWTG is owned by a Marine vet as well so, I enjoy buying stuff from them.

[darren.dugan]

Medium Lower


Reverse Hypers
50 x 20

Safety Bar Squats
Bar x 10
135 x 5
225 x 5
315 x 5
405 x 5@8

Reverse Hypers
50 x 15
70 x 15
70 x 15

Notes: Weak from the holiday hiatus. Really felt like an old man today as my hamstring cramped up walking up stairs right before training and my back was like popcorn all day at work. 405 much tougher than it should have been. Kept the volume low. Back made funny noises on RH after squats.

[baxtej44]

hope ur back shapes back up.

[darren.dugan]

Still here, just been taking it easy. That, and I just got a PS4. Anyway, I hit the chiropractor for a consultation on Thursday (livingsocial special ftw). Got a brief look at my x-ray.... my spine didn't quite look straight. Should have a full update about that on Wednesday when I go back.

[darren.dugan]

Pain seems to be originating from where one disc is misaligned with another disc. L4 or L5 iirc. Not sure what to do about it yet. Chiropracter treatment is expensive as sht. Will have to sleep on it.

[baxtej44]

Pain seems to be originating from where one disc is misaligned with another disc. L4 or L5 iirc. Not sure what to do about it yet. Chiropracter treatment is expensive as sht. Will have to sleep on it.

did you ask about them giving you a deal if your insurance doesn't cover it?

[darren.dugan]

did you ask about them giving you a deal if your insurance doesn't cover it?

They know my insurance won't cover it since I have health care through the VA. I might shop around a bit since this place is pretty far from me. I also have several slightly twisted vertebra and my neck is a funny shape but, that stuff doesn't cause me any discomfort. Hopefully they will e-mail me my x-rays tomorrow.

[baxtej44]

sucks dude. if it caused you discomfort would it be covered?

in which branch did you serve?



==edit==

jk i'm a detective. so, marines... very cool

[darren.dugan]

Heavy Bench

Bench
Bar x 50ish
95 x 10
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3 @ 9rpe(PR)
Add Slingshot
375 x 3
395 x 5 @ 10rpe (PR)
(Fukk, where's my camera?!)

Mid Grip Swiss Bench
123 x 10
173 x 10
213 x 10
233 x 10
243 x 10

1 set Band Super Series

Curl Bar Curls (Band Pull-Aparts)
(Plate Weight)
20 x 15 (25)
40 x 15 (25)
60 x 15 (25)
70 x 12* (25)
50 x 15*
*Some Cheater Reps*

General Notes: Great day! 345x3 went up way easier than 340x3 did a couple weeks ago. Fukking killed it with the slingshot. Got all amped up with the ammonia and the heavy metal and it was fun. Was too into training with my buddies to even think about setting up the camera.

Swiss bench seems to be getting stronger as well. Glad I forced myself to finally get some curls in too. Just a good day overall.

[Jason2459]

Over/Under how long this one will last?

I say at least a week past dang's record.

[psychodiver9]

In for now.