DD's Strength Training Log

[darren.dugan]

Hypertrophy-ish Bench

Some Band Pull-Aparts

Bench
Bar x 50ish
135 x 15 x 2s
185 x 15
225 x 12
275 x 10
315 x 9*
*failed 10th rep
225 x 15

Pull Ups
8
8
8
7

Band Pull-Aparts
25
25

Notes: Quick bench day. Happy that I did a set of 315 pain free, though I know I was pushing my luck a bit there with my left shoulder. Gotta go get myself a haircut since I think my wife may kill me if I don't before her work's holiday party tonight.

[jonahrock88]

Fight it back!

[darren.dugan]

ME Lower

10 min warm up

Pause Squats
Bar x 10
145 x 5
235 x 5
325 x 5
415 x 5
465 x 5
375 x 5

2" Deficit Deads
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
545 x 1

Lying Leg Raises
20
20
20

Notes: Felt good today. 465 was at a 9-10 rpe. Forgot to video. Did one accessory set to really focus on my form and t get in a little extra squat work. I hate deficit deads.

[psychodiver9]

Solid lower day. Gl walking

[darren.dugan]

DE Lower

10 min warm up

1 set Band Super Series

Safety Bar Squats
Bar x 5 x 2s
135 x 5 x 2s
225 x 3 x 2s
315 x 3
375 x 3 x 8s

SLDL
135 x 8
225 x 8 x 3s

Lying Leg Raises
20
20
20

Notes: Focused on speed and technique on safety bar squats. Did the 8 working sets in about 25 minutes. I need to time myself more often since it is the only way it will keep me honest with rest periods, especially when I train at home. Stayed light with SLDL. Back has been rather tense since physical therapy on Monday. Did dry needling and the guy hit a nerve which made my lower right back spasm and bent the needle that was already inside me. That was fun. I hope to avoid that when I go back in tomorrow. Spent probably a total of 10 minutes in my inversion table between sets after squats and after training.

Will get some bench work in tomorrow. Would have preferred to have done that yesterday but, going to the VA to let them know I'm not crazy took priority.

[darren.dugan]

DE-ish Bench

Some Band Pull-Aparts

Paused Bench
Bar x 50ish
135 x 10 x 2s
185 x 5
225 x 3
275 x 3
300 x 3 x 5s
225 x 10 x 2s

Band Super Series x 1

Notes: Ran out of time bc I overslept a bit this morning. PT starts in 15 minutes. Figured I'd apply some Westside principles to my bench and foucs on competition bench which, after this session, I realize needs a lot more work. Was struggling getting decent speed on that first paused rep. Still relatively light weights and I stopped at 5 sets of 300 because that's when my shoulders started getting achy.

[darren.dugan]

ME Lower

10 min warm up

Deadlifts
155 x 5
265 x 5
375 x 5
486 x 5
551 x fail

Box Squats w Chains
Bar + 140c x 5
Bar + 240c x 5
165 + 240c x 5
275 + 240c x 5

Leg Press
450 x 50
450 x 50

Notes: Did not feel well and all my joints felt achy. Welding all day yesterday may be partly to blame. 551 should have gone up for at least 3 reps but, I saw nothing but black as the bar began to break the ground. Did not go all out on squats bc I did not feel like I would gain much from it. After I did my second set of 50 on the leg press, my legs felt great and super pumped but, I got a terrible headache for a couple of minutes in the back of my head. Chalking this one up to a bad day.

[darren.dugan]

Bench

Band Super Series x 1

Bench
bar x 50
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
335 x 5*
*splitting headache*

Notes: Well, f me running again. The same pain I experienced in the back of my head after leg presses on Sunday came back after my last set of bench. Hurt bad enough that I stopped training. Feels like someone gave me a whack back there with a ball peen hammer. Don't know if I may be pushing my head back into the bench or what but, it's something I definitely need to evaluate since it is affecting me training. At least my shoulder finally seem to be 100% and I experienced no pain there.

[psychodiver9]

Hope you figure it out

[darren.dugan]

Hope you figure it out

Me too. Lately if it's not one thing, something else pops up. Headache came back tonight after the ibuprofen wore off. Hopefully I can get some kind of training in pain free tomorrow.

[darren.dugan]

DE-ish Squats

5 minutes warming up

Squats
Bar x 10 x 2s
135 x 8
225 x 5
315 x 5
405 x 5
435 x 3 x 3

Some Reverse Hypering

Some Calf Work

Notes: Just had to get some kind of work done today. Slightly rushed since I got up at noon and have to leave for work by 3 and have some Holiday errands to do. No headache today, so that much is good. Definitely get some legit bench training in tomorrow since I don't work then.

[darren.dugan]

Heavy Bench

Band Super Series x 1

Bench
Bar x 50
135 x 10
185 x 5
225 x 3
275 x 3
325 x 2
365 x 1
405 x 1
Add Slingshot
445 x 1



Swiss Bar Bench
213 x 5
263 x 5
273 x 5
283 x 5

Narrow Neutral Grip Chins (Band Pull Aparts)
7 (25)
7 (25)
7 (25)
7

Band Super Series x 1

Notes: Finally, a (relatively) pain free and full training day. I really drug my feet getting myself down into the basement this morning but, I'm glad I did. 405 though slow, felt tight and smooth. 445 with the slingshot felt and was sloppy. Little heavier on the Swiss bar bench than usual but, I wanted to take full advantage of my healthy feeling joints today. Alternated overhand and underhand grips on the band pull aparts and found that underhand targets the lats really well.

Bit of a headache before I got into the gym but, that subsided once I started lifting. Made sure to drink a lot of water too.

[darren.dugan]

Fighting a cold last two days. Weeee...

[darren.dugan]

Lower - Deadlift

Deads
135 x 8
135 x 5 x 2s
225 x 3
315 x 3
405 x 3
495 x 3 @ 8

Safety Bar Squats
(Beltless, Narrow Stance)
135 x 8
225 x 5
315 x 5
405 x 5 @ 8

Reverse Hypers
50 x 10
50 x 10
70 x 10

Notes: Figures that I would get a cold right after the first good training day I've had in a while. Anyway, still fighting it a little bit and was sweating out some NyQuil while lifting. Pretty happy with today's work. Solid day all things considered. Deads felt good, squats felt ok though I felt an odd twinge in my lower back when racking 405. Reverse hypers seem to be getting easier. Probably need to start adding more volume and weight to those.

[darren.dugan]

Bench

Band Super Series x 1

Bench
bar x 50
135 x 10 x 2s
185 x 5
225 x 5
275 x 5
315 x 5
345 x 4 @ 9
225 x 10 x 2s

Band Super Series x 1

DB Rows
75 x 10
95 x 10
120 x 10
140 x 10

Pull Ups
6
5
Wide Neutral Chins
6
6

Some calf work

Notes: Decent day, less pressing volume than usual as I started feeling some bad tightness in the left pec where I hurt it a few weeks ago. Finally forced myself to do db rows which I hate doing bc they are hard which means I need to do them more often. Anyway, off to shower and to go buy a new battery for my truck then to brave the new years crowd at the grocery store.

[darren.dugan]

ME Squats

10 min warm up

Squats
Bar x 10
75kg x 3
125 x 3
175 x 3
225 x 3
245 x 3 PR (540lbs)
175 x 5
175 x 5
175 x 5



GHR
6
10
10

Notes: Good squatting today. Long overdue PR. 600 squat is finally looking like a real possibility for my March meet. Also, decided to split up squats and deads into their own days again

[wishiwasdivin]

Fine work on that vid

[darren.dugan]

Bench

Band Super Series x 1

Bench
bar x 50
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
350 x 5 @ 10
315 x 5
315 x 5



Swiss Bar Bench
213 x 10
233 x 10
233 x 10
253 x 10

Close, Neutral Grip Chins
8
8
8
7

Notes: Another decent day. Elbows and shoulder felt pretty good, and I'm pretty sure that 350x5 is a rep PR for me. Only minor issue I had today was that my belly wasn't happy that it hadn't digested breakfast yet. Skipped db rows because I figured they woulda made me hurl. Well get them in sometime this week though. May get some band pull aparts in while at work today too.

[darren.dugan]

Deadlifts

10 min warm up

Deads
135 x 5 x 2
225 x 5
315 x 3
405 x 3
495 x 2
585 x fail
495 x 3 x 3

Reverse Hypers
50 x 10
70 x 10
70 x 10

5 min inversion table

Notes: 2 good days in a row = 1 bad day. Just was not strong today and could not even break 585 off the ground. Balls.

[darren.dugan]

Bench


Bench
Bar x 50
135 x 15
225 x 5
275 x 3
315 x 2
365 x 1
405 x 1

Bench w/ Chains
275 + 66c x 3
275 + 96c x 3 x 2s



Wide Neutral Grip Chins
8
8
8
9

1x Band Super Series

Notes: Wanted to see if I could get more bar speed on 405 today. Didn't really happen. Threw on chains for fun and wrapped things up with chins and bands. Was rushed through a bit by my wife bc we had someplace to be. Overall, good day.

[CROMAGS1985]

That 600 squat looked real good. Powerlifting gym paying dividends...

[darren.dugan]

Squats

10 min warm up

Squats
Bar x 10
65kg x 3
105 x 2
155 x 1
205 x 1
245 x 1
272.5 x 1
(600lbs All Time PR Tie)

Pause Squats
210kg x 3 x 3



GHR
10
10
10
8

Notes: Phuck yeah.

[arn710]

Nice squat man

[darren.dugan]

That 600 squat looked real good. Powerlifting gym paying dividends...

Nice squat man

Thanks! And RE: The PL Gym - getting a new monolift and EFS signature competition bench soon. The place gets better all the time.

[darren.dugan]

Upper Accessory

Band Super Series x 1

Wide Grip Swiss Bench
Bar x 40
123 x 15
173 x 10
213 x 10
153 x 10 x 5s

DB Rows
80 x 15
105 x 10
130 x 10

Wide Neutral Grip Chins
8
8
8

Underhand Band Pull Aparts
25 x 4s

Notes: Easy day. Probably spent too much time between sets on Swiss Bench as I was surprised by what the clock said when I was done with those. Didn't go all out on the rows in an effort to save some strength for deads tomorrow. Recently found that wide, neutral grip chins and underhand pull aparts hits the lats really well.

[darren.dugan]

[QUOTE=darren.dugan;1326510901]

Deadlifts

10 min warm up

Deads
135 x 8
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
545 x 4 PR



Deadlifts w/ Chain
405 + 135 x 3 x 2s

5 minutes inversion table

Notes: Very happy that I was able to pull 545x4 considering that last week I couldn't even break 585 off of the floor. Was worried when I started warming up because my lower left back was very tense and I got a LOT of crackling and popping but, things felt normal after the 135 warm up sets. Short n sweet session. Was fun loading up that much chain on the bar, Was probably more like 100lbs with how much was still on the floor at the top of the lift. Looking forward to getting more lower back work in tomorrow at physical therapy.

[dang111]

Dem traps in the thumbnail.

Nice set, bet you could've grinded out another one.

[darren.dugan]

Bench

Band Super Series x 1

Bench
Bar x 50
135 x 10 x 2s
185 x 5
225 x 5
275 x 5
315 x 5
355 x 5 (REP PR)
Slingshot
405 x 4



Mid Grip Swiss Bench (Wide Neutral Grip Chins)
213 x 10 (8)
4 sets

Barbell Curls
45 x 15
65 x 10
75 x 10
85 x 15

1x Band Super Series

Notes: Pretty good day, especially considering that my head didn't quite feel like it was in the game for bench (stupid life stuff). Misgrooved the fourth rep on 355 but, got back in the groove for the fifth rep and got it up with halfway decent speed. Misgrooved the fourth rep with the slingshot even worse and wasn't able to recover from that one. Chins were pretty easy compared to last time I did them.

[darren.dugan]

Squats

10 min warm up

Squats w/ Chain
Bar x 10
135 x 5 x 2s
135 + 135c x 3
225 + 135c x 3
315 + 135c x 2
405 + 135c x 2
495 + 135x x 1 @ 10
(ugly)

Pause Squats
405 x 3 x 2s

Notes: Blah day all around. Overslept because of NyQuil and woke up to a cold, cloudy day. Took me half an hour to drag myself down to the basement and I really over-estimated how strong I was today. Was supposed to be a max double. Tweaked left lat while racking my last set with chains which was not fun. Probably deadlift on Saturday then deload after that.

[GZeolla]

10 min warm up

Squats w/ Chain
Bar x 10
135 x 5 x 2s
135 + 135c x 3
225 + 135c x 3
315 + 135c x 2
405 + 135c x 2
495 + 135x x 1 @ 10
(ugly)

Notes: Blah day all around. Overslept because of NyQuil and woke up to a cold, cloudy day. Took me half an hour to drag myself down to the basement and I really over-estimated how strong I was today. Was supposed to be a max double. Tweaked left lat while racking my last set with chains which was not fun. Probably deadlift on Saturday then deload after that.

Chains squats are fun to do. But be careful with being drowsy from the Nyquil. I hope the cold and pec are better soon.