DD's Strength Training Log

[darren.dugan]

Awesome speed on the pulls.

lulz

[psychodiver9]

lulz

They looked pretty fast to me

[darren.dugan]

They looked pretty fast to me

Up to 495 I guess. I suppose they always feel slower than they actually are since time slows down during deads (did I just discover time travel?)

And thanks to the PL fam, I found this video on Good Mornings. Looks like I'm doing em wrong

[darren.dugan]

Heavy Bench

Bench
Bar x 50+
135 x 12 x 2s
185 x 8
225 x 5
275 x 3
315 x 3
355 x 3 @ 10rpe (PR)
Add Slingshot
405 x 2 @ 10rpe

Notes: Wound up having to poop out the Qdoba Queso Burrito I had at lunch after my set off 225 which never bodes well for my future performance. As expected, my strength, energy, and endurance all went away after my top raw set of 355. Called it a day after the miserable 405x2 slingshot set which I nailed for an EASY!!! 3 a couple weeks back because I'm just not gonna get much more out of more training while feeling the way I do now. Extremely happy that I was able to pull off the 355x3 before everything went to sht ( ) though.

[psychodiver9]

Up to 495 I guess. I suppose they always feel slower than they actually are since time slows down during deads (did I just discover time travel?)

And thanks to the PL fam, I found this video on Good Mornings. Looks like I'm doing em wrong

Same for me. My reps always look faster on video than they felt

[NorthStrong]

Same for me. My reps always look faster on video than they felt

x3...but really bad. Watched some vids of my training when I was first rating my RPE and it was laughable how off I was lol.

Benching looks good man!

[darren.dugan]

333 Squats

Squats
Bar x 12+ x 2s
135 x 12
225 x 5
315 x 5
Working Sets
365 x 3
420 x 3
470 x 4 @ tough 9rpe
Accessory Sets
405 x 5 x 2s

Reverse Hypers
50 x 12 x 3s

Notes: Well, warm ups felt pretty awesome, especially 315. Felt like a feather and everything clicked. Started working sets and I felt like I couldn't stay tight for the life of me, especially in my back. I think I have to blame myself for poor nutrition for this last week. Took it easy on reverse hypers because all I wanted was to get the juices going in the lower back. Third less than optimal training day in a row now. Gonna go make myself a giant calorie packed shake and do some stretching once that settles down.

I've also decided to cut out SBS from my training for now, as I looked at my past training leading up to my 600lb squat and all I did was regular ol squats. Also, I feel that the more upright position that the SSB puts me in puts more direct pressure on my spine which I don't like.

I also want to rant about my trainees a little bit for anyone that doesn't read the fam thread - one dude cancels half the time and runs marathons and does parkour and hikes and does similarly physical sht every day and is not going anywhere. I tried to get him to commit to the iron but, no dice. He'd rather bro out with friends in the gym and jump off walls n sht. Other guy has potential but, just plain doesn't seem to prioritize the weights. He was supposed to train this morning but, was a no call no show. I know his life is busy w owning a business but, no call no show, I don't play that game. So if they don't want to commit, fuk em. They're both welcome back on their own accord but, I'm not gonna ask people who don't care about getting strong to come back to my gym.

[darren.dugan]

Back has been pretty shtty since the day after squats, so I took a little extra time off. Lower back actually looked slightly bruised. Gonna get some benching done today. We'll see how I feel for deads in a couple of days.

[darren.dugan]

Bench

Bench
Bar x 50
135 x 15
185 x 10
225 x 8
275 x 5
315 x 9 @ 9rpe
225 x 20

Mid Grip Swiss Bench
173 x 12 x 3s

Close Grip Neutral Chins & (Band Pull Aparts)
10 (20)
10 (20)
8 (35)

Notes: Just felt like having some fun today with my bench. Pretty happy with my 315 set. That's almost where I was before I stopped lifting back in January. Got the wife to workout in the gym with me too, so that was nice. About time she listened to me instead of going to some stupid fitness class.

[wishiwasdivin]

Still going strong my man

[darren.dugan]

Curls n Calves

Seated DB Curls (Seated Calves)
20 x 15 (0 x 25)
25 x 15 (20 x 25)
30 x 15 (20 x 25)
35 x 12 (20 x 25)
40 x 10 (20 x 25)

Preacher Curls (Standing Calves)
[plate weight]
50 x 12 (30)
50 x 12 (30)
50 x 10 (30)

Notes: Fluff

[darren.dugan]

555 Deadlifts

Reverse Hyper
50 x 10 x 2s

Deadlifts
Bar x 12
135 x 8 x 2s
225 x 5 x 2s
315 x 5
Working Sets
355 x 5
410 x 5
465 x 5 x 2s

Lying Leg Raises
20 x 5s

Notes: First set on 465 felt awesome and moved fast. Second set not so much and felt like I had a poor set up. Time to do some foam rolling and lacrosse balling now.

[wishiwasdivin]

465x5 all day

[darren.dugan]

Bench Accessory

DB Bench
40's x 15
60's x 10
80's x 10
100's x 10
120's x 10



Mid Grip Swiss Bench
173 x 10 x 2s
213 x 10 x 2s

Chins (Band PA)
8 (20)
8 (25)
10 (25)

Notes: I was a little bit exhausted when I started training today since I carried my 130/140/150 dumbbell pairs down into the basement gym right before I started training. Then I cut things short since my wife is having a party with all her Korean friends here at my house and food was ready when I started chins (probably the best excuse I've had in a while to cut things short). Still a decent session overall. Now I gotta go make myself a drink and be less anti-social.

[darren.dugan]

555 Squats

Squats
Bar x 20
135 x 10
225 x 5
295 x 5
Working Sets
345 x 5
395 x 5
445 x 8 @ 8
Accessory Set
405 x 6

Notes: Another sort of blah squat day. Fairly happy with the top set though I was really winded by it, as evidenced by the 405 set. Really felt a lot of glute activation which I'm not used to. Intense lower back pump after last set.

[wishiwasdivin]

Nice DB work 120x10 strong is strong.

[darren.dugan]

Heavy Bench

Bench
Bar x 50+
135 x 12
185 x 5
225 x 5
275 x 3
315 x 1
340 x 1
365 x 3 @ 10 (PR)
Slingshot
405 x 3 @ 9
Slingshot off
315 x 5
225 x 10



Swiss Bench
173 x 10
213 x 10
233 x 9

1 Set Band Super Series

Chins (Band PA)
8 (25)
8 (25)
8 (25)

Notes: I think bench day is the only day I enjoy anymore. Decent PR. Shoulders and elbows hated me after benching was done, but loved me when I did swiss bench and band work. Probably do some fluff work tomorrow.

[darren.dugan]

Got nothing done at all this weekend. Last training was some fluff on Thursday. Just been worn out this weekend because my sleep has been pretty messed up. Wake up at 5 and can't get back to sleep no matter what. And starting tomorrow I'll be working five tens along with 8 every other Saturday through November. Should be a fun couple of months of training. Weeeeee...

[darren.dugan]

5/3/1 Deadlifts
Limber 11
Substituted bird dogs for the hip circle (thanks for
posting those in the fam thread Jason)

Deadlifts
135 x 8
225 x 5 x 2s
315 x 5
375 x 5
Working Sets
410 x 5
465 x 3
520 x 6 PR



Deadlifts w/ Chain
405+100 x 3 x 3

Lying Leg Raises
20 x 3s
(short rest)

Notes: Seems like the extra time I took off over the weekend may have helped a little. Felt like I killed it today. Bar speed felt great all the way up to my last set with the chains where I felt my form breaking down quite a bit. I think the limber 11 helped me get ready for deads today. I really need to stop being so lazy and do that kind of stuff more often.

[darren.dugan]

[psychodiver9]

Yeah I feel like limber 11 has been awesome for me. I missed the bird dog stuff. Aware me?

[darren.dugan]

Yeah I feel like limber 11 has been awesome for me. I missed the bird dog stuff. Aware me?

[izzygrant]

nice gym. if you were closer I would get you to make me stuff for ours.

[darren.dugan]

Bench

Bench
Bar x 50
135 x 10
185 x 8
225 x 5
275 x 5
315 x 10 @ 9rpe PR
225 x 10 x 3s

Bunch of Dips and Pull ups

Notes: Went to a gym today to talk with the owner about selling my leg press to him and I went ahead and did my training there (it's a deal! ). Planned on a mediumish bench day and that went well as I easily got one more rep than my last rep out set with three plates. Would have preferred my home gym but, I had to go right out to dinner after lifting on the other side of town with my parents who are visiting from AZ for a few days and the owner was kind enough to let me train there for free.

[darren.dugan]

5/3/1 Squats
Limber 11

Squats
Bar x 12
135 x 12
225 x 5
315 x 5
Working Sets
390 x 5
445 x 3
495 x 5



I need some new music

Notes: Trained on a time crunch today since I gotta meet the parents for dinner soon. Very happy with what I did today though. Had GI problems throughout the day and pulled off some good squatting (lol) in spite of that. Gonna go jump in the inversion table for a couple of minutes before heading out now.

[darren.dugan]

Bench Accessory

Wide Grip Swiss Bench (Chins)
83 x 30
123 x 12 (7)
173 x 10 (7)
213 x 10 (7)
243 x 10 (7)
263 x 10 (7)

Seated DB Presses
45 x 15
70 x 10
80 x 10

Band P/A (BB Curls)
20 (45 x 15)
20 (65 x 15)
25 (75 x 15)
25 (80 x 15)

Notes: Easy accessory day. Thinking I need to keep seated db presses around for this day as my shoulders could definitely use the extra strength.

[wishiwasdivin]

Still killing squats

Morin that 80x10 db work on shoulders.

[darren.dugan]

Still killing squats

Morin that 80x10 db work on shoulders.

85x10 next time

[darren.dugan]

Deadlifts Lite
Limber 11

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

Safety Bar Squats
134 x 8
184 x 8
224 x 8 x 3s

Lying Leg Raises
20 x 3s

Notes: Had a hard time getting myself down into the gym today. When I got home, I was exhausted from getting up at 3:30am for work every day except Sunday. Actually feel like I'm fading as I'm typing this. Luckily, it was a planned light deloady type day because things would have been ugly if it were a medium or heavy day. Did some SBS to try to hit the quads and to see how my lower back felt. Felt alright. Really focused on a tight back and sitting back a bit which seemed to make the squats hit my quads a lot more.

I should be getting my Romaleos 2 tomorrow and will likely give them a go (if they fit) on Friday for bench and Sunday for squats.

[wishiwasdivin]

Your lite is some peoples max gj man

That 3:30 catches up with fast