DD's Strength Training Log

[whitessp]

In like flynn

[darren.dugan]

Deadlifts

Deadlifts
135 x 8 x 2s
225 x 5
315 x 5
405 x 3
455 x 3
505 x 5
Rep PR



Lying Leg Raises
20
20
20
20
20

General Notes: An OK training day. Everything felt like it was moving really slow. On the 455 set, the third rep felt better than the first rep. 505 moved slow, but fairly easily. Probably about a 9rpe on that set. Was pretty smoked at the end of deads and my training partner had to leave, so I just called it a day with some ab work. I might be getting some calf work in later today since my other training buddy is coming by this afternoon to deadlift and it will keep me busy. I also popped some Ibuprofen after training since my right knee was aching again. (Been aching since I did a 13 hour road trip last Sunday from sitting in the car with my knee not moving at all the whole time)

[darren.dugan]

Over/Under how long this one will last?

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

In for now.

HA! Smartasses.

Technically, I'm already past DanG's last log since I've been doing a supp log since 7/27 with regular updates (even during vacation).

In like flynn

[darren.dugan]

Bench Accessory

Wide Grip Swiss Bench w/ Bands (Close Neutral Grip Chins)
83 x 30 (6)
123 x 10 (6)
175+K1 x 10 (6)
175+K2 x 10 (6)
195+K2 x 10 (7)
205+K2 X 10 (8)

(liftinglarge.com short bands used - http://www.liftinglarge.com/Kilo-Bands-20inch)

Low Incline DB Press (Close Neutral Grip Chins)
70 x 12 (6)
70 x 12 (6)
70 x 12 (6)

1 Set Band Super Series

General Notes: Feeling a little beat up today, a side effect from benching heavy Thursday and from deads yesterday. Right elbow felt a little off too. However, Swiss Bench felt pretty good. Went with more band tension sooner than last time, and with a wider grip to closer simulate regular bench. Way too soon to tell if the bands are really helpful but, they are certainly fun to use which I feel is important to staying motivated to train. Strength and endurance seemed to fade pretty quickly once I started doing the dumbbell presses. Got plenty of chin volume in too, so that's good. Overall, a decent accessory day.

I will probably take the next two days off to make sure my body is fully recovered for some squatting. That, and my new job starts on Tuesday, so I will be adjusting to a new schedule (6 - 3:30, mandatory 1 hr OT every day). Depending on how I feel Wednesday, it will either be a medium or heavy day.

Also, this was after training -

[psychodiver9]

Not a cat person but that made me lol. Aware me on swis bench?

[darren.dugan]

Not a cat person but that made me lol. Aware me on swis bench?

Bench press with a Swiss bar. I like to do them because it's very little stress on the shoulders, but it still seems to help my bench out. Been using bands last couple of accessory days because I just got them and they're fun to use.

edit - I've been using these band spacers which add 2lbs to the bar which is 33lbs - http://www.liftinglarge.com/Kilo-Band-Spacers

[NorthStrong]

If there was ever a specialty bar that I wanted...

[darren.dugan]

If there was ever a specialty bar that I wanted...

the only problem with the design of this BWTG Swiss bar, is that the inner most grips put too much pressure on my wrists. If they were angle like they are on a football bar, it would be perfect.

[darren.dugan]

Squats

Squats
Bar x 12
95 x 12
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3
505 x 4 PR
315 x 10
315 x 10



SBS Pause Squats (beltless)
225 x 5
315 x 5
315 x 5

Inversion Table 1 minute

Reverse Hypers
50 x 15
60 x 15
80 x 15

General Notes: Squats were a bit ugly today and I had trouble keeping my knees out, especially when the weight got heavy. Still pushed through them despite the ugliness and got a decent comeback PR. Still got the pain in my upper right back but, it's not keeping me from doing accessory work like it was before. Just gotta keep hitting it with the theracane every day and hopefully it continues to improve. I'm considering adding chains or bands to work my sticling point that you can see on my last rep of 505. 315x10 sets were good cardio.

Pauses safety bar squats felt pretty good. They weren't too difficult at all. Will have to start adding weight to them in the near future.

Got a nice POP out of my lower left back lying in the inversion table for a minute. Then I got a lot of real nice crackles out of my first rep on reverse hypers. Good times.

Neglected calves today cuz I'm a puss. Gotta force myself to do some tomorrow.

[izzygrant]

you like the inversion table between exercises? makes me a bit light-headed so I prefer it away from sessions, gives things time to settle out too

[darren.dugan]

you like the inversion table between exercises? makes me a bit light-headed so I prefer it away from sessions, gives things time to settle out too

yeah, it seems to be sort of a quick fix for me when my back is feeling funky.

Heavy Bench

Bench
95 x 30ish
135 x 10
225 x 5
275 x 3
315 x 3
350 x 3 @ 10rpe(PR)
Add Slingshot
385 x 3
405 x 3 @ 9rpe



Mid Grip Swiss Bench
173 x 15 x 5s

1 set Band Super Series

Seated DB Curls
25 x 10
30 x 10
35 x 10
35 x 10

General Notes: Wasn't feeling especially strong today. Probably should have done a medium bench instead of heavy. Did high rep Swiss bench bc elbows felt beat up after heavy benching. Next bench session will likely be pretty light, as well as bench accessory. My guns were super weak today too.

Think i will do a de-load next week. Back is really bugging me since squats on Wednesday. Think it was the accessory work that really aggravated it.

[whitessp]

Is an inversion table worth having?

I used to have zero issues with my back, and then I did something funky to it deadlifting or squatting and i've felt it ever since. Its stopped me from going retard balls out on deads like I used too. I've been throwing around the idea of a reverse hyper, but inversion tables are way cheaper, and if that'll help, I might go that route first.

[darren.dugan]

Is an inversion table worth having?

I used to have zero issues with my back, and then I did something funky to it deadlifting or squatting and i've felt it ever since. Its stopped me from going retard balls out on deads like I used too. I've been throwing around the idea of a reverse hyper, but inversion tables are way cheaper, and if that'll help, I might go that route first.

It's definitely nice to have. Really stretches things out and will make it feel better. If you keep your eye on craigslist for a couple of weeks, you can probably find a good deal on one.

[darren.dugan]

Deadlifts

Deadlifts
135 x 8 x 2s
225 x 5 x 2s
315 x 5
405 x 5

SSB Good Mornings
134 x 8
154 x 8 x 3s

Lying Leg Raises (Seated Calves/Standing Calves)
20 (20 x 30/20)
20 (20 x 25/20)
20 (20 x 25/25)

General Notes: My back is still pissed at me from squats on Wednesday, so I did a fairly light day today. This will be the start of a de-load week. Spent some time in the inversion table and am playing with my theracane right now. Gonna invest in a rumble roller soon too and am going to force myself to start doing limber 11.

[psychodiver9]

Both great ideas and both have helped my recovery.

[darren.dugan]

Both great ideas and both have helped my recovery.

Also playing with the idea of ordering DDP Yoga for active recovery. I asked ErickStevens about it and what he said was pretty positive. So, maybe in a paycheck or two or if I get my leg press sold soon.

[psychodiver9]

Unaware of that but I've had some yoga poses and stretches I've done that really help me

[thom2355]

Here, I will save you some money.

http://www.t-nation.com/training/yog...r-big-bastards

[darren.dugan]

Here, I will save you some money.

http://www.t-nation.com/training/yog...r-big-bastards

On spread/recharge

[whitessp]

You can definitely find DDP's yoga on torrent sites.

I've had it on my computer for a while, just never tried it yet.

[darren.dugan]

Bench Accessory (Deload)

Wide Grip Swiss Bench (Close Neutral Grip Chins)
83 x 30
123 x 15 (6)
173 x 15 (6)
173 x 15 (6)
173 x 15 (6)

1 Set Band Super Series

General Notes: Super lazy today, especially since it is deload. Spent some time with my theracane on my upper right back which has been tweaked for about 3 weeks now. Lower left back still funky from last weeks heavy squats. Will spend some time on the inversion table as well. Balls.

[darren.dugan]

Curls n Calves

Swiss Bar Curls
Bar x 15
53 x 15
73 x 12
83 x 12
93 x 12

45 Bench DB Preacher Curls
25 x 10
30 x 10
30 x 13, 5

Seated Calves
0 x 30
20 x 25
20 x 25
20 x 20

Standing & Donkey Calves
3 supersets back and forth for lots of reps

Notes: Trying to make my arms and calves not so pussy

edit: almost forgot to mention that my extra firm rumble roller came in today. Did limber 11 with it before broing out. Fuk, that hurt.

[NorthStrong]

Did you have people to mount you for your calf work?

[darren.dugan]

Did you have people to mount you for your calf work?

No, just had my cats jump on my back.

[darren.dugan]

Squat Deload

Squats
Bar x 15
95 x 10
135 x 5
225 x 5
315 x 5 x 3s

General Notes: Tried a low bar position up until 315. Then it was unbearable and I racked it after a rep because my vagina hurt so much and did three sets with my usual bar position. Fun stuff.

[darren.dugan]

Bench (Deload)

Bench
Bar x 30+
135 x 12
185 x 10
225 x 20

Seated DB Press
75x10x3s

1 Set Band Super Series

Notes: Last day of deload.

[psychodiver9]

How is 225x20 a Deload? 2nd log today i saw a Deload I couldn't do. I quit

[darren.dugan]

How is 225x20 a Deload? 2nd log today i saw a Deload I couldn't do. I quit

Because it was easy?

[darren.dugan]

5/3/1 for PL - Deadlifts

Deadlifts
Bar x 12
135 x 5 x 3s
225 x 5
315 x 3
Working Sets
385 x 3
440 x 3
495 x 3
Singles
545
545
545



SSB Good Mornings
134 x 8
184 x 8
224 x 8

Lying Leg Raises
20 x 4s

Notes: Started following 531 for PL today to help keep better track of progression on squats and deads. Training max is 545 and 520 for squats. Will still be doing what I've been doing with bench. 545 moved sloooooowwww and weak off of the floor... something I'm not used to. Bar used to stick at the knees. Lower back crackled like it was getting adjusted on my first rep of 545. Feeling ok though (relatively speaking, it always feels kinda funny these days). Don't think I was at 100% today partly because of poor nutrition yesterday thanks to a severe soju hangover.

Form check on GM's please.

[psychodiver9]

Awesome speed on the pulls. I'm not an expert but I see no major issues with the GMs