Big D's prep for the 2009 Team Universe-sponsored by Progenex

[dpd555]

Welcome to my 2007 training log. My expectation for 2007 is to achieve a 1900lb+ powerlifting total.

My all-time best lifts (done at the age of 21 and 22)
Bench: 515 x 2 (wide grip w/o a pause at bottom)
Deadlift: 705 (sumo stance)
Full Squat: 725


My goals for 2007
Bench: 455 (medium grip with 2 sec pause)
Deadlift: 725 (conventional and sumo stance)
Full Squat: 755

Note: All lifts without supportive equipment (raw).

Diet:
40/40/20 (protein/carbs/fat): training days (4500 calories)
40/30/30 (protein/carbs/fat): rest days (4000 calories)

Training (3 days/wk- 1 Max Effort Session/wk)
Week 1
Day #1: Chest, Triceps, Shoulders (Max Effort)
Day #2: Rest
Day #3: Legs, Biceps
Day #4: Rest
Day #5: Rest
Day #6: Back, Calves
Day #7: Rest

Week 2
Day #1: Chest, Triceps, Shoulders
Day #2: Rest
Day #3: Legs, Biceps (Max Effort)
Day #4: Rest
Day #5: Rest
Day #6: Back, Calves
Day #7: Rest

Week 3
Day #1: Chest, Shoulders
Day #2: Rest
Day #3: Legs, Biceps
Day #4: Rest
Day #5: Rest
Day #6: Back, Calves (Max Effort)
Day #7: Rest


Comments:
I don’t follow any particular routine, but my training was heavily influenced by Mike Mentzer’s Heavy Duty approach, Westside Barbell routines and Max-OT.

Basics of my training:
• 40 to 60 minutes/session
• 4 to 6 warm-up sets
• 2 to 6 work sets/session
• 4 to 12 reps per work set (excluding Max Effort exercise)
• Max Effort: >90% of 1RM one exercise followed by 2 or 3 accessory exercises.
• Cardio: 2 or 3 sessions/week. 60 minutes/week (total)

My Simple Training Philosophy:
• As a powerlifter advances in size and strength (naturally) they need LESS volume and frequency because they are capable of higher intensity- ie. activating more muscle fibers/maximum effort contraction.

• You need to continually compensate for increased strength by decreasing the volume and frequency. Using progressively heavier weights causes an increase in stress to the muscles, joints, ligaments, CNS… etc., and this necessitates increased time for growth and repair. Especially true for "older" guys (>30yrs)

• Volume and frequency have never been an index of my training progress. The only index of my training progress is the amount of weight lifted.

Link to my 2006 journal
http://forum.bodybuilding.com/showth...ghlight=dpd555

[MassIsAhead]

*Subscribed!!* Wow, just now I was sitting here missing your journal!!

D, so awesome to have you on these boards to follow your training and to learn from your experience! Guys of your strength and size are very, very few, and I feel privileged to be able to communicate with you, and I feel privileged about the fact that you are so willing to help others, including me, and share your experiences.

Have a great 2007, and I am sure you will not only reach the goals you have listed, but go even further as well!
You are an absolute inspiration to many here, including me, and we value and treasure your presence here.

[Gallaman]

Solid, very basic and straightforward. I'm excited to see this journal grow! Good luck DPD.

[iron619]

Dominic you know I'm gonna be all up in here!

Good to have you back man.

[Lowdown5]

Dom, OUTSTANDING!! It is great to have you moving forward for 2007! You have set some great goals and I know that we will follow you towards them and in many cases be awed by the accomplishments! Thanks for posting and I will be following, subscribed!!

[dpd555]

*Subscribed!!* Wow, just now I was sitting here missing your journal!!

Have a great 2007, and I am sure you will not only reach the goals you have listed, but go even further as well!
.

MassIsAhead,
Thanks so much for being the first subscriber to my journal
I look forward to watching you progress to a new level of strength this year too!
-D

[littlechick]

good luck..that's a huge number!

[dpd555]

After time off it was great to get back in the gym today. I combined chest and back because I missed a few training sessions.

Bent Rows:
225 x 5
315 x 5
405 x 3
455 x 7 (Work Set, loose form)
405 x 8 (Work Set, strict form)

SLDL
225 x 5
315 x 3
405 x 3
455 x 2
495 x 4 (Work Set)

Machine Shoulder Press:
150 x 5
Stack (250) x 5
340 x 5
430 x 5 (work set)
500 x 3 (work set) (PR)

Three Board Flat Bench Press:
225 x 5
275 x 3
315 x 1
335 x 1
365 x 1
405 x 1 (easy, but slight pain in pec and shoulders)

Weighted Hangs:
165 x 2 minutes
165 x 2 minutes

Notes:
Anything over 365 on flat bench feels awkward in comparison to reverse grip bench, incline bench and incline DB presses. Heavy flat benching is too high a risk at this time, so I’ll focus on building strength in other pressing movements in the next few weeks (or months) and hope that it has a carry over effect.
Holiday feasting has brought my bodyweight to 260, but now that I'm back to eating clean I'll shed 3 or 4 lbs of water in a day or two.

[dpd555]

Solid, very basic and straightforward. I'm excited to see this journal grow! Good luck DPD.

Thanks Gallaman,
You have a very impressive physique and an awesome journal!
-D

[jwdjrs]

Best wishes dpd.. Happy 2007 to you !!

[dpd555]

Dominic you know I'm gonna be all up in here!

Good to have you back man.

Hey Chris,
And you know I'll be watching your journal Hope you're having fun on your time off ..or deload week.
nice vid of you push pressing 225 man!

[dpd555]

Forgot to mention the supplements I use:
Daily Supplements:
10 grams fish oils
2 one-a-day multivitamins
320mg saw palmetto
400mg Alpha Lipoic Acid
500mg ALCAR
5 grams creatine
5 grams MSM

New supplement:
6 grams beta-alanine

Note: I just took my first 6 gram dose of beta-alanine and experienced a VERY uncomfortable niacin-like flushing. This freaked me out at first, but after searching online I guess this is a common side-effect of a high dose of beta-alanine. From now on I'm taking 2 grams three times/day.

[Rune]

Yeah D, watch with how much of the BA your taking - I found myself that that much(6g) would also leave me a little flushed/dizzy almost drunk feeling. When I spaced things out a bit more though I didn't seem to have those problems - it will also bother you less as you continue to supplement it (or such has been the case with me).

But any ways 1900 is on hell of a goal, best of luck, I hope you manage to stay injury free this year aswell.

[spirit3530]

Nobody else started this with a 5 rating. You people need to get on the ball. Welcome back Big Dom.

[KS_1981]

Nobody else started this with a 5 rating. You people need to get on the ball. Welcome back Big Dom.

You got my 5 star vote Big D Actually, this journal deserves 6 stars. Following your journal is amazing because you are probably stronger than most pro bodybuilders and you take the time to share your knowledge with all of us. You are a rare breed Big D. Also, I like how you keep everything very simple.
I'm excited to see how you do with the beta-alanine supplementation.

[iron619]

Nobody else started this with a 5 rating. You people need to get on the ball. Welcome back Big Dom.

lol, damn spirit, you are right!....


...problem fixed.

[dpd555]

I like how you keep everything very simple.
I'm excited to see how you do with the beta-alanine supplementation.

Thanks KS,
I think it's important to keep things as simple as possible. Basically it comes down to 3 things:
1) having system of progressive overload for squat, deadlift and bench
2) force feeding huge amounts of protein (especially for ectomorphs)
3) lots of rest between workouts

thanks for informing me on beta-alanine. the studies look very promising.

[PhreEkGarden]

Awesome, looking forward to reading more. I never post but I liked reading through your old journal all the time. Best of luck hitting that massive goal!

[dpd555]

I had a few PMs about weighted hangs, so I'll answer them here in case anyone else had questions.

The questions I had were regarding this post:
I tried doing weighted chins, but these were pulling on my injured pec ...so I had to stop.
However, I do want to start weighted chins again. My best sets were 90 x 11 and 135 x 4 or 5 reps.
I am absolutely positive that wide grip weighted chins (done in my teen years) widened my shoulder girdle. I also did "heavy weighted hangs" in which I'd strap on >100lbs and would hang with a very wide grip (using straps) until the pain became too overwhelming.
I used 300lbs one time and held it for 52 seconds. Shortly after doing these I started getting stretch marks on my lats.
-D


PM from sickwithit11:

I have become very interested in the stretching of the shoulder girdle apart. After reading the aforementioned post of yours detailed the fact that as a teenager you utilized wide grip hangs as well as wide grip pull ups in order to stretch his shoulders, I looked over Google amongst other search engines only to find a deficit of information on this subject. Thence, I shall ask you my questions as you seem to be well educated on the matter and have been able to effectively utilize said techniques.

Thus, the questions begin:

Around what age did you start using these exercises?
Weighted chins: 16
Weighted hangs: 18

What kind of results did/have you seen?
I added 10” to my shoulder width from age 17 to 21

Do you think that at the age of 17 my bones have finished growing and are therefore incapable of stretching out?
The muscle belly and surrounding fascia will stretch as you use progressively heavier weights and this will allow to "flare out" your shoulders and lats to new proportions. Some people can do this better than others. For example, compare pics of Arnold and Ron Coleman standing relaxed and then in a lat spread- they both easily add 5" to 6" to their shoulder width when flexed. both relied heavily on chins to develop their backs.

How did you start out training with the aforementioned stretching exercises? Did you slowly build up with weight or did you simply jump right in?
I slowly worked up to 90 lbs for 10 reps on weighted chins by the age of 18, and then I started doing weighted hangs with 135lbs. I added weight (slowly) every few weeks and within a year I was hanging with over 225lbs. My lats grew tremendously over that year (from age 18 to 19). Prior to doing weighted chins and hangs my lats were a lagging bodypart. This is a relatively safe exercise as long as the weight is increased slowly.

[SuiCiDaL cLoWn]

*subscribes*

SC

[PhreEkGarden]

This is without a doubt the best post ive seen on this subject. Its something ive been trying to research since I really want to start trying to add alot more width. Thanks a ton for posting that...

[hotasice2003]

...lookin good D. Best of luck to you in reaching your goals. What do you say to gettin some vids up of you liftin? I think it would help some of us with form, etc......

[Lowdown5]

...lookin good D. Best of luck to you in reaching your goals. What do you say to gettin some vids up of you liftin? I think it would help some of us with form, etc......

x2

[KING_OF_SQUAT]

better get the lifts done at a sanctioned meet, otherwise they dont count lol.

everybody's total is highher in the gym, including mine.

-paul

[PoW]

Your smith shoulder press gives me motivation.

[GoJu]

you are one powerful SOB! good workouts!

[Lowdown5]

Happy New Years Dom!!

[dpd555]

Happy New Years Dom!!

Thanks Lowdown!

Happy New Year to Everyone!

...and drive safe!!!

[Bill C]

Hey Dom - Great to see you back. There is no doubt in my mind that you will meet and exceed your goal for 2007. Your 2006 journal was great to read and so informative. Your willingness to share your knowledge and experiences is appreciated by many on these forums. I am sure your 2007 journal will continue to be a reference guide for all of us. I know I look forward to it! Wishing you a Happy New Year! and most of all a Healthy New Year. Thanks again for all your guidance. Bill

[G_Train]

DEFINATELY subscribed ....