Ricky Douglas' Power Lifting Journal

**AJ010** · 08-06-2003, 08:51 PM

Workouts looked good.

How are you feeling now?

**LiftNeat** · 08-06-2003, 09:29 PM

Hey man I was just reading through your journal and Im getting interested in PL'ing because Ive been a hardcore bodybuilder for over a year now only problme is that I dont know a single person who powerlifts and I honestly dont know much about the sport. I do deadlift and squat tho in my BB routine. Help from any PL'ers will be greatly appreciated. PL'ing looks really fun and a nice change!

**PainThriller** · 08-06-2003, 09:34 PM

Originally posted by LiftNeat
Hey man I was just reading through your journal and Im getting interested in PL'ing because Ive been a hardcore bodybuilder for over a year now only problme is that I dont know a single person who powerlifts and I honestly dont know much about the sport. I do deadlift and squat tho in my BB routine. Help from any PL'ers will be greatly appreciated. PL'ing looks really fun and a nice change!

There is a great site you can check out called www.fortifiediron.com. Go there, hit the boards and ask for Kyle who is FortifiedIron, Jay who is Admin, CarolinaPower and Mule who is Mike Miller. Not to mention everybody else there on the powerlifting board. Those guys will give you all the info you will need, and they might just give you a phone # for you to call and check in with. Those guys helped me a great deal, and they helped me get in the 300 + club for the bench press. Oh yeah, not to mention the main site has excellent programs for people who are beginners to very expierenced lifters.

**ricky douglas** · 08-07-2003, 06:19 PM

I feel like crap. I've got some sort of flu bug. My workout today was horrible, and I cut it in half. I'll post it tomorrow.

**ricky douglas** · 08-08-2003, 12:33 PM

8-7-03
DL 135x4 225x3 275x1 295 failed miserably
speed squat 135x8 (was going for 20)
DB ROws 55s 8, 8, 5
Lat pulldown 110 6, 5, 5
DB Curls 35s 5, 3
Seated FA Curls 20s 8 ,8

I was EXTREMELY tired and felt horrible through the whole deal, so I cut out about half of my usual workout to go home sooner. I'm still not feeling 100%, but definitly better. Hopefully I can get back into the swing of things next week.

**AJ010** · 08-08-2003, 10:42 PM

Damn, dont keep maxing the deadlift so frequently! You're probably just fatigued. Good luck gettn back up there.

I'd personally wait a month at least to max the DL again

**ricky douglas** · 08-11-2003, 03:52 PM

I'm still not 100% over my sickness, whatever it was.

8-11
box squat 135x8 185x6 225x3
lunge 95x6 115x5 125x3
sldl 155 5, 5, 5
smith calf raise 275 8, 8, 8
weighted abs +25 8, 8, 8
leg raises 8, 8, 6
DB Side Bends 65s 8, 8

Jammed my wrist on a ladder at work today, so the rest of the week will be interesting, to say the least. Not a bad day by any stretch of the imagination.

**AJ010** · 08-11-2003, 04:07 PM

Workout looked good. Damn man, now you hurt your wrist lol

**ricky douglas** · 08-11-2003, 04:09 PM

YEah, it's been a bad couple of weeks I guess.

**ricky douglas** · 08-12-2003, 03:42 PM

8-12

bench 135x8 165x6 185x3
db incline 55s 6, 6, 5
db press 45s 5, 5, 4
side db raises 25s 8, 8, 6
skullcrushers 50+ezbar 8, 8, 4
jm press 80+ezbar 8, 4, 4
fly 30s 6, 6
jogged 6 minutes

felt like total **** today. hope to get over this bug and back into my usual mood by next week.

**AJ010** · 08-12-2003, 04:08 PM

Weights still looked good. I hope you get better soon.

**ricky douglas** · 08-13-2003, 04:35 PM

Felt a lot better today, thanks.

8-13
DL 135x6 225x4 245x2
speed squat 135 10 sets of 2
shrug 225x8 275x8 315x6
db rows 55s 8, 8, 8
lat pulldown 110 6, 5, 4
db curls 35s 7, 5, 3
seated fa curls 20s 8 ,8 ,8
farmer's walk 80s 30 seconds.

new shrug record. am i the only guy in the world who doesn't like doing biceps?

**AJ010** · 08-13-2003, 04:40 PM

Originally posted by ricky douglas
Felt a lot better today, thanks.

8-13
DL 135x6 225x4 245x2
speed squat 135 10 sets of 2
shrug 225x8 275x8 315x6
db rows 55s 8, 8, 8
lat pulldown 110 6, 5, 4
db curls 35s 7, 5, 3
seated fa curls 20s 8 ,8 ,8
farmer's walk 80s 30 seconds.

new shrug record. am i the only guy in the world who doesn't like doing biceps?

Solid workout.

I thought everyuone liked working biceps?!

**ricky douglas** · 08-18-2003, 04:03 PM

8-18

box squats 135x8 225x2 sissy 185x3
lunge 95x6 135x4 135x2
sldl 165 5, 4, 4
smith calf raise 275 8, 8, 8
weighted abs +25 8 ,8
knee raises 6, 6
side db bends 65s 6

Still feel really bad. Haven't been able to eat much over the last few days, and I've been really worn out the whole time as well. GOtta get better before school starts.

**AJ010** · 08-18-2003, 08:13 PM

Damn bro, were those box squats to failure? The weights a bit lower than last time. Maybe you just have to rest man.

Otherwise, workout wasnt too bad.

**ricky douglas** · 08-20-2003, 04:17 PM

YEs, they were to failure. I told you I wasn't feeling good.

8-20
bench 135x8 155x6 185x2
db bench 55s 6, 6, 5
db press 45s 6, 5, 4
shrug 225x8 275x8 325x6
skulls 50+bar 8, 8, 5
jm press 80+bar 8, 6, 3
flys 30s 6, 6
jogged 4/10 mile

Still not feeling awesome. School starts in a few weeks, I'd better shape up.

**Nino** · 08-20-2003, 04:26 PM

Might be worth a trip to the family doc for a blood test if you've been sick for over a week. Find out whats up so you can get it taken care of. Good luck either way.

**AJ010** · 08-20-2003, 05:25 PM

Bump. Take it easy, rest. I think you need time off.

**ricky douglas** · 08-22-2003, 01:04 PM

Took back day off. Next week I find my maxes, and then I take the week after that off.

**ricky douglas** · 08-26-2003, 04:49 PM

8-26 MAXes

bench 135x4 185x1 205x1 215failed
box squat 135x4 185x1 225x1 245x2 parallel 235x1 parallel
dl 135x4 225x1 275x1 300failed
shrug 135x8 225x6 335x1
db press 45s 6, 6
db rows 55s 8, 8
db curls 40s 6, 5
weighted abs +25 6, 6
leg raises 6, 6
db side bends 75s 6

focusing on finding maxes today. threw in a little back work to catch up from last week.

I'll be going with:

Bench 205
Squat 245
DL 275
Shrug 335

I am taking next week off, and I will do a ****load of cardio to try to get over the rest of this flu before school starts. Wish me luck!

**AJ010** · 08-26-2003, 05:47 PM

Good job today! Rest for sure, and good luck on the routine!

**Fullback_45** · 08-26-2003, 06:57 PM

Im likeing your shrug bro! Nice job on those maxes!

**ricky douglas** · 09-09-2003, 06:47 PM

Tuesday 9-9

first day back in 2 weeks. Started a more Westside program today. I wasn't sure what my school schedule would be like in regards to lifting, so from now on I will be going at 6:30 am Mon-Thurs. Mon and Wed nights I am training with two of my friends who are fighting in an MMA tournament in December. One was a highschool wrestling/football star and is experienced in Judo, and the other was a soccer star and long time kickboxer. They are working on their ground skills and want a guy of my size and weight to help them get used to heavy guys.

Anyway:

Bench 135x3 155x3 185x3 205x1
DB incline one arm press 55 6, 6, 6
skulls 50+bar 8, 8, 8
jm 80+bar 8, 8, 8
weighted decline crunches +25 8, 8, 6
leg lifts 8, 8,8
db side bends 80s 8, 6

I'm convinced that the weights in my school gym are lighter than the ones in the gym I was at over the summer. Not a bad return to the weights. Hit the cardio really hard tonight (trying to do two-a-days) so I can get into a little better shape.

**AJ010** · 09-09-2003, 07:27 PM

Nice workout! Have fun training with your buds, and good luck on the routine!

**ricky douglas** · 09-10-2003, 03:13 PM

Wednesday 9-10 ME squat

squat 135x8 185x6 225x4 245x2 255x1 felt really good the whole time

sldl 165 5, 5, 3
lunge 80x5 warmup 135x4 135x2 tired by this point
calf raises 275 8 ,8, 8

not a bad workout

**AJ010** · 09-10-2003, 03:16 PM

Looked like a badass workout. Good job on the squats...seem to be gettn better again

**ricky douglas** · 09-10-2003, 03:18 PM

Yep, I think getting back to my school gym pumped some enthusiasm into me (that and I have training partners now).

**Fullback_45** · 09-10-2003, 09:52 PM

Nice squats!

**ricky douglas** · 09-11-2003, 05:16 PM

9-11 back

GM 75x3 95x3 115x3 135x1 tips for getting a bigger good morning?

shrug 135x8 225x8 275x8 315x8 335x1
db rows 60s 8, 8, 8
db press 45s 8, 6, 5
db curls 35s 8, 6, 4
db hammers 35s 6, 4
fa curls 20s 8 ,8, 8

not bad. no time to do 4th workout for this week, so next week will be the start of my real program.

**AJ010** · 09-11-2003, 05:36 PM

Damn impressive shrugs! BB or machine?

As for the GMs, just do them! Using variations of GMs, and variations of volume will work well.

Thread: Ricky Douglas' Power Lifting Journal

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