Dahmkooler's Journal

[Dahmkooler]

Figured I'd start a log here; I'd say I'm chasing strength and size about equally, so there will definitely be a mix of rep ranges.

Stats:
25 y.o., 5'11"
164 lbs (gaining ~0.5 lbs/week)
Been lifting about 1 year, but lost 6 months of that due to an ill-conceived cut. I had to re-start all my lifts from basically nothing in January. I've attached a progress pic from a couple of days ago to get an idea of where I'm currently at. Obviously, my main priority is to put on as much lean mass as possible. My current plan is to gain ~0.5 lbs/week through the end of next year, which should get me up over 200 lbs.

Current e1RM's (in freedom units)
Squat: 325
Bench: 220
Deadlift: 370


I'm currently following a program of my own design, split into Pull/Push/Legs twice per week. It's essentially 2 days/week for each movement, with 1 day being hypertrophy-oriented in the 6-10 rep range. The second day follows a 3-week cycle:
Week 1: 5x5 @80%
Week 2: 5x3 @85%
Week 3: 1x3@87.5%, 2x2@90%, 3x1 @92.5%
Add weight by 5-20 lbs every 3 weeks.

[Dahmkooler]

Saturday, 4/25/2015 - Legs
Squat: 260x5x5
RDL: 225x8x4
Split squat: 70x12x2
Back extension: BWx10x3
Weighted crunch: 25x10x2


Sunday, 4/26/2015 - Pull
Unilateral Hammer Row: 140x8x4
Unilateral Hammer Lat: 80x12,11,10
Machine pullover: 130x12x3
Shrugs: 410x12x4
Laterals: 150x12x4
Face pulls: 80x15x4
Machine preachers: 70x12x2,10x3
Machine crunch: 185x10x5

[Dahmkooler]

Monday, 4/27, 2015 - Push
Incline Bench: 165x3x5
Flat Bench: 155x9x5
DB OHP (seated): 45x10,9,8
DB overhead extension (seated): 45x12x2

Notes: The second exercise on my push days is flat bench on incline days and incline on flat bench days. The progression is 5x8, 5x9, 5x10 at the same weight for the three weeks of my cycle, increasing weight next time through if I get 5x10 on week 3.
This was my first time morning training in a long time. I love it, I've got all my work out of the way and have a pretty wicked pump for the rest of the morning

[Dahmkooler]

Tuesday, 4/28/2015 - Legs
Squat: 225x8x4
RDL: 235x6x3
Leg press: 315x12x2
Back extension: 10x3
Hanging leg raise: 10x3
BB curl: 65x12,10,10

Notes: Tried to stick to 2-3 minutes rest today. I have a second leg day on Saturday where I work at higher intensity and take ~5 mins rest. I tried the leg press today, but my lower back always gets irritated. I think I'll stick with leg extensions to get a quad pump from now on Squats felt strong, went with a bit closer stance.

[Dahmkooler]

Thursday, 4/30/2015 - Pull
Lat pulldown: 170x8x4
DB row: 80x10x4
DB meadows shrug: 60x12x3
Hammer curls: 35x8,7
Laterals: 15x15,15,12
BB curls: 65x10x2
Machine crunch: 195x10x3

Notes: Bodyweight up to 166 this morning, aiming to get just over 180 by the end of the year.

[Dahmkooler]

Friday, 5/1/2015 - Push
Bench: 185x3x5
Incline BB: 135x9x5
DB OHP: 45x9,10,10
DB overhead ext: 45x15x2
Decline cruch: 25x12

Notes: Good workout, bench felt light. Can't wait to be pushing two plates again. My goal for the end of the year is to hit 275, so we'll see how it goes.

[Dahmkooler]

Saturday, 5/2/2015 - Legs
Squat: 275x3x5
Deadlift: 315x3x5

Notes: Deadlifts felt heavy first couple sets, but felt really good at the end as I got form dialed in. Got to work on leg drive.

[Flagaba]

In!

You got some great numbers already, I'm looking forward to seeing you achieving your goals.

[KDG730]

I'm in.

You were right we are pretty close in numbers....too bad you weigh 40lbs less than me hahaha so you got me for now

I used to run a similar ppl strength/hyper split. Its pretty fun I like the design of yours

[Dahmkooler]

In!

You got some great numbers already, I'm looking forward to seeing you achieving your goals.

Thanks! We're all gonna make it brah

I'm in.

You were right we are pretty close in numbers....too bad you weigh 40lbs less than me hahaha so you got me for now

I used to run a similar ppl strength/hyper split. Its pretty fun I like the design of yours

Thanks! I wish I had tried out this style of training before, my old upper/lower or full body routines were taking over 90 mins, whereas now I'm in and out in ~45 mins. Plus it gives me room to hit things that I'd often run out of time for like face pulls, abs, calves, etc.

[Dahmkooler]

Sunday, 5/3/2015 - Pull
Machine row: 265x8x4
Pullups: BWx5x10
Cable row: 140x12x3
Laterals: 30x12x2, 20x15
Face pulls: 90x12x4
Preacher curls: 75x10x4
Machine crunch: 195x10x4

Notes: Free weight section of the campus rec building was closed for remodelling, so I was stuck with the machines. Today was just a back/bodybuilding type day, so no biggie.
Beautiful weather here in Michigan, first tank top day of the year

[Flagaba]

What kind of machine did you use for your Rows? That's a strong number right there!

Too bad the free weights section is closed...that would make me want to leave the gym until it's ready.

[Dahmkooler]

What kind of machine did you use for your Rows? That's a strong number right there!

Too bad the free weights section is closed...that would make me want to leave the gym until it's ready.

Thanks! It was a chest-supported unilateral row, both arms working independently. Honestly not much of a fan, I feel like the range of motion was a little short. I prefer the cable rows, I think I'm going to try and progress them for a while.

Regarding the gym, fortunately the University has a second rec center right next to my office. Only problem is there's only one squat rack...

[Dahmkooler]

Monday, 5/4/2015 - Push
Incline BB: 170x3, 175x2x2, 180x1, 185x1x2
Flat bench: 155x10x5
DB OHP: 50x10,7,7
DB tricep ext: 50x12x2

Notes: Apparently they are getting all new equipment at the main rec center, and moving old equipment to the second gym where I usually train, which means we no longer have one squat rack! Today was an ok session, not great, but I got all my reps in. This is the first day of my high intensity week, where I try and work up to some heavy singles on all my main lifts. Currently trying to decide if I should take a deload after this week or run another 3 week cycle first.

[KDG730]

I wouldnt deload unless you stall pretty hard. To save energy you could also just go 3-4 days on the heavy high intensity week to max out. If you do that you wont have to deload for a while.

Otherwise youre probably gonna be really exhausted after this week, i remember that was the problem when i did ppl strength hypertrophy split.

[Dahmkooler]

I wouldnt deload unless you stall pretty hard. To save energy you could also just go 3-4 days on the heavy high intensity week to max out. If you do that you wont have to deload for a while.

Otherwise youre probably gonna be really exhausted after this week, i remember that was the problem when i did ppl strength hypertrophy split.

That's a good idea - I might just drop all accessory work on my heavy week every 2nd or 3rd cycle.

[Dahmkooler]

Tuesday, 5/5/2015 - Legs
Squat: 235x8x4
Leg curl: 100x8x4
Leg extension: 155x12x3
Seated calf: 115x12,8
Back extension: BWx12, 25x10
DB curl: 35x10x2, 25x10

Notes: Good workout, squats felt pretty good. I hate 8 rep sets, but I know they're good for me. First time doing leg extensions and curls in a long time, so my legs are feeling pretty swole right now

[KDG730]

Tuesday, 5/5/2015 - Legs
Squat: 235x8x4
Leg curl: 100x8x4
Leg extension: 155x12x3
Seated calf: 115x12,8
Back extension: BWx12, 25x10
DB curl: 35x10x2, 25x10

Notes: Good workout, squats felt pretty good. I hate 8 rep sets, but I know they're good for me. First time doing leg extensions and curls in a long time, so my legs are feeling pretty swole right now

4x8 squats with 235 sounds brutal haha. You gotta get some vids going in here

[Dahmkooler]

4x8 squats with 235 sounds brutal haha. You gotta get some vids going in here

I do record all my squats and deads, but I think I need 50 posts before I can link video. Soon!

[KDG730]

I do record all my squats and deads, but I think I need 50 posts before I can link video. Soon!

Dam dude better get postin!

[Dahmkooler]

Dam dude better get postin!

Ha! Going to have to do some spamming over the next couple of days!

[Dahmkooler]

Thursday, 5/7/2015 - Pull
Lat chindown: 180x8,8,7,7
Cable row: 150x12x3, 170x11
Laterals: 20x15x3
BB curls: 65x12,9,8
DB shrugs: 70x12x3
Machine crunch: 195x10x5

Notes: Nothing much. Bodyweight up to 168 this morning, so might need to dial back the food a touch.

[Flagaba]

That's some strong Squat for that amount of reps, very nice!

Quick question just out of curiosity, why Chindowns instead of Chinups?

[Dahmkooler]

That's some strong Squat for that amount of reps, very nice!

Quick question just out of curiosity, why Chindowns instead of Chinups?

Thanks! I prefer weighted chins, but this gym didn't have a weight belt so I just used a lat pulldown machine. I called them 'chindowns' instead of 'pulldowns' to indicate the grip (palms facing me).

[Dahmkooler]

Friday, 5/8/2015 - Push
Bench:
195x3
200x2x2
205x1x3

Incline BB: 135x10x5
DB OHP: 50x10,9,8
DB overhead tricep ext: 50x12x2

Notes: Excellent workout today, felt really strong. Bench just flew up. Going to add 10 lbs on all my bench workouts for my next 3 week cycle. I can't wait to hit two plates again. My best ever was 230 for a single, which was right at the start of my first 'cut' in September. Clearly, it was a pretty terribly conceived cut because I just didn't have as much muscle mass as I thought I did and lost just about all of my strength. Still, I have a better understanding now of how to plan long term progress, and I'm now stronger than I was before, so lesson learned.

[KDG730]

Friday, 5/8/2015 - Push
Bench:
195x3
200x2x2
205x1x3

Incline BB: 135x10x5
DB OHP: 50x10,9,8
DB overhead tricep ext: 50x12x2

Notes: Excellent workout today, felt really strong. Bench just flew up. Going to add 10 lbs on all my bench workouts for my next 3 week cycle. I can't wait to hit two plates again. My best ever was 230 for a single, which was right at the start of my first 'cut' in September. Clearly, it was a pretty terribly conceived cut because I just didn't have as much muscle mass as I thought I did and lost just about all of my strength. Still, I have a better understanding now of how to plan long term progress, and I'm now stronger than I was before, so lesson learned.

Nice benching today. I know these two plate feels. It was like biggest accomplish ever once i hit it and now its like getting beyond two plates is so dam tough!

[Dahmkooler]

Thanks man. Gotta get that minimum macho poundage

[Dahmkooler]

Saturday, 5/9/2015 - Legs
Squat:
285x3
https://www.youtube.com/watch?v=z8AT...ature=youtu.be
295x2x2
https://www.youtube.com/watch?v=2DDu...ature=youtu.be
305x1
https://www.youtube.com/watch?v=A3G9...ature=youtu.be
Deadlift:
325x3
https://www.youtube.com/watch?v=cG6m...ature=youtu.be

Notes: Really tough day today, everything felt heavier than it should. One of my goals when I set up my training was to never be grinding out reps, but I definitely did that a few times today. The goal was to hit 3 singles at 305 on squat, and work up to 3 singles at 345 on deads, but that wasn't happening. My setup seems to be working great for my presses, but I think I might adjust my lower body programming. One reason my upper body lifts are moving better may be the higher volume I'm doing (5x8, 5x10, etc on back-off work).
What I may end up doing is just a 5x5 and 5x3 twice a week for squats, keeping it simple. Not sure how I want to roll with deads though.

[Dahmkooler]

As I mentioned above, I wasn't happy with how my training cycle finished last week, so I'm going to move things around a little bit.
I will be squatting twice, deadlifting once, and benching three times each week. Squats M/F, Deads on W, and Bench T/R/Sat. Planning to do 3-5 sets of 3-5 reps for each movement, and doing incline on the middle bench session to keep it a little lighter.

For progression, I'll try and add 5-10 lbs every week until I can't; at which point I will taper and peak and then start a new cycle. Took off my first squat session this week to give myself a bit of a de-load, first bench session below.

[Dahmkooler]

Tuesday, 5/12/2015 - Bench
Bench: 185x5x5
DB incline: 50x12, 60x10,7, 50x10
Pushdowns: 155x12, 170x10,8, 155x10
Cable flys: 50x12, 65x12,10

Notes: Awesome session, bench felt very strong. First time doing cable flys, they definitely give quite a pump!