DTrulez616: He's Back!!!

[DTrulez616]

Can't wait for the videos buddy.

Liked/Shared the page on FB!

Really? Thanks! I can't thank you enough for the support.

Upper Hypertrophy

Bench Press: 10x140, 10x190, 8x210, 6x215
Db rows: 10x100, 10x100, 8x110, 6x120
Seated DB ohp: 12x55s, 12x55s, 10x60s, 6x65s-->2x50s
Chins: 12,12,10,8
Side Laterals: 15sx12,12,12
Db hammer curls: 35sx8,8,8
One Arm Tricep pressdowns: 40x8,8,8

[DTrulez616]

Lower hypertrophy

Squat: 270x8,8,8,8
Deadlift: 360x8,8
Single Leg Press: 1pps+5sx12,12,12
Calf Press: 1pps+5sx12,12,12
Standing Cable crunch: 130x8,8,8

Everything was done Beltless today. Things seemed not to be working today. Bar wouldn't sit in my back right during Squats and Grip sucked on deads.

I'm officially doing a warm up meet on July 19th in Saratoga Springs, NY. I'm trying to figure out how I wanna do this because my training cycle ends two weeks before the meet. I probably will wait to start another training cycle after the meet and do dynamic effort training leading up to the meet to stay fresh. I'm hoping to throw up a 1150 total. I'll probably be competing in the 198s since I can't be bothered to drop weight for the meet. I could probably pull off dropping below 181 but I'm not gonna try for a meet that doesn't really mean much to me.

[The Solution]

Fuk yeah!!! in for the meet!!!

[DTrulez616]

Fuk yeah!!! in for the meet!!!

I'm stoked! This lights a fire under my ass to train a bit harder. Summer just started and fall is so far away so I had nothing to peak for for awhile.

[DTrulez616]

Upper Hypertrophy

Bench press: 11x225
Db row: 120x10,10,8,6
Seated DB ohp: 60sx12,12,10,8
Chins: 12,12,10,8
Db hammer curl: 40sx8,8 35sx8
One Arm pushdown: 40x10,10,10
Side laterals: 15sx12,12,12

The pumps from these hypertrophy conditioning workouts are insane.

Well it looks like I will be skydiving tomorrow in Vermont. It's something I was planning to do this summer but I wasn't expecting this soon. As my alarm was going off this morning my phone was ringing. It was my friend telling me he put me through and paid for me so that was quite the surprise Hahah. So nervous but excited. Trying to live outside my comfort zone as much as possible.

[DTrulez616]

Lower

Squats: 10x310
Speed Squats: 315x3,3,3,3,3 -60 seconds rest-
SLDL: 245x8 265x8,8
Single Leg Press: 1pps+10sx12,12,12
Calf Press: 1pps+10sx12,12,12
Standing Cable Crunch: 110x12,12,10
15 minutes liss

That 310 for 10 was hardest set of my life. Getting tight and getting a belly full each rep took so much out of me. That would be a PR though.

Diet and rest was horrible this weekend as well. My diet Saturday and Sunday was pretty much just meat, beer, and wine hahaha.

[The Solution]

Red meat and beer
that would put some hair on your chest.

[DTrulez616]

Sorry about the lack of updates. I was gonna try and get some videos edited together for you guys but that was an epic fail. Bench has seemed to have hit a sticking point but Squats are shooting up like crazy. My Bench weakness is definitely off my chest. My lockout is strong. I consider hitting 3 plates per side on Squats for 10 a milestone. Who needs HIIT when you can Squat. I was so gassed and drenched following those 11 Sets with such little rest times.

Tuesday June 10 - Upper

Bench Press: 10x205, 8x215, 7x230
DB row: 125x10,8,8
Seated DB ohp: 65sx10,8,6
Chins: bw+10x10,8,6
Db hammer curls: 35sx10,10,10
One Arm Tricep pressdown: 40x12,12,12
Side Laterals: 15sx12,12,12

Thursday June 12 - Lower

Squat: 10x315
Speed Squats: 10 Sets of 3 @ 305 with 60 seconds rest
SLDL: 265x8,8,8
Single Leg Press: 1pps+15x12,12,12
Calf Press: 1pps+15x12,12,12
Standing Cable Crunch: 120x12,12,12

Today - Upper

Bench Press: 10x205, 8x215, 7x230
DB rows: 125x10,8,8
Seated DB ohp: 65sx10,8,6
Chins: bw+10x10,8,6
Db hammer curl: 40sx8,8,8
One Arm Tricep pressdowns: 40x12,12,12
Side Laterals: 15sx12,12,12

[The Solution]

Some strong recent workouts bud.

[DTrulez616]

Some strong recent workouts bud.

Hoping to keep the pace up brother.

[DTrulez616]

Upper

Bench Press: 12x220
Db rows: 125x10,8,8
Seated DB ohp: 70sx10,8,6
Chins: bw+10x10,8,6
Db hammer curl: 35sx11, 40sx9,8
One Arm Tricep pushdown: 50x8,8,8
Cable Laterals: 20x12,10,8

Decent workout. Like I said earlier my weakness seems to be off my chest and the weakness is in my delts so I'm gonna switch out DB Seated ohp to Standing BB ohp, pausing on the chest with each rep.

Lower

Squats: 330x6,6,6
Deadlifts: 450x5,3

Im happy with Squats, not with Deads. Yes they were prs but my form suffered. The reason being the training that likes the gym to be quiet was in today, training a client right in front of where I was Deadlifting so I couldn't concentrate on the lift since I was trying to be more conscious on putting the bar down quietly. You can tell by how long I take between reps.

[DTrulez616]

I'm going to be doing a collab Thursday with Kyle of Brubaker Fitness and doing a post workout Q&A. Aka krunkmasterkyle on these forums. Stay tuned because I will be posting the video up in here.

[nwskier]

Solid workouts lately. It's really impressive the progress you've made in the last year. Great job man!

[The Solution]

Form looking on point.

[ErikTheElectric]

in4 collab

[DTrulez616]

Solid workouts lately. It's really impressive the progress you've made in the last year. Great job man!

Thanks man! Having constant training goals and deadlines I have to meet with meets coming up keeps me consistent.

Form looking on point.

Glad to have your stamp of approval. I think I can make vast improvements on my form on both lifts. I'm tougher on myself than I used to be and my own toughest critic. I think reading and watching so much of Kelly Starrett as me thinking to critically on my lifts.

in4 collab

It has been done. Just waiting on Kyle to upload the video.

[DTrulez616]

Wednesday June 18 - Upper Power

Bench Press: 240x6,6,5
DB Row: 130x6,6,6
Standing OHP: 135x6,6,6
Chins: bw+15x6,6,6

First set of Bench felt strong. I got so tight it felt smoother than ever. I felt like I could have repped out 8. I hit 6 on the second and hit like a 9 rpe. The Sets were supposed to be 4-6 reps and on the third set I went for the sixth and failed. I hate failing because it drains so much energy for nothing.

Yesterday - Lower

Squat: 6x335
Deadlift: 8x405
Pause Squats: 225x6,6
Reverse Hypers: 12,12,12
Reverse Deficit lunges: 45sx10,10/leg
Planks: 2 sets of 60 seconds with a 25lb plate

Solid session. I did this one with Kyle and his friend Nick. He filmed all of it for his youtube channel so you guys will get to see it. I had to cut my usual 20-30 mobility warmup to like 5-10 minutes I surprising felt more loose than usual. I'll post the video in here once it's uploaded.

[The Solution]

Looking forward to the video of the workout dude.
Hows life?

Any links to the Kelly Writing/Videos? Always can use some form help/guidance.

[DTrulez616]

Looking forward to the video of the workout dude.
Hows life?

Any links to the Kelly Writing/Videos? Always can use some form help/guidance.

Life's been good. I'm trying to be as productive as possible with my time lately. Always working on something.

Right now I'm reading his book Becoming A Supple Leopard which is a NY Times best seller. It's an amazing book when it comes to lifting mechanics and mobility. All his videos are on his website mobilitywod.com.

[DTrulez616]

Friday - Upper

Bench Press: 245x6,5,5
Db Row: 130x6,6,6
Standing BB ohp: 140x6, 135x6,6
Chins: bw+15x6,6,6

Today - Lower

Squat: 3x340, 3x345, 3x350
Sldl: 315x6,6
Lying Leg Curl: 85x12,12,12
Leg extensions: 130x12,12,12
Seated Calves: 115x12,12,12
Standing Cable Crunch: 120x12,10,8

[DTrulez616]

And here is the Q&A and lifting from the collab. Kyle did a great job putting these videos together. I had a blast doing these.

[ErikTheElectric]

^ Bigfoot def lifts.


Liking the vids Zack. And solid workouts like always.

[DTrulez616]

Sorry about the lack of updates. I was going through a rough patch and I had one bad workout during that period so I didn't wanna log my training but here is everything up to date for you guys.

June 24 - Upper

Bench Press: 3x240, 3x245, 3x250
Db Row: 120x10,10,8,6
Ohp: 95x12,12,10,8
Chins: bwx12,12,10,8
Db Hammer Curls: 35sx10,8,8,8
One Arm Tricep Pushdown: 50x8,8,8,8
Facepulls: 80x8,8,8,8

June 26 - Lower

Squat: 3x355, 2x370
Deadlift: 3x470, 2x490
Single Leg Press: 1pps+25sx12,12,12
Calf Press: 1pps+25sx12,12,12
Standing Cable Crunch: 115x12,12,12





Squats felt really nice on this day. Still fell forward but I felt really in control. This was the first time in my life with anything more than 365 on my back. I wasn't happy with the Deadlift form. I was probably a bit tired due to max effort Squats and then the triple with 470 prior to the 490 set but you can see in the video after that second rep I kind of just threw the bar down in disgust at myself.

June 27 - Upper

Bench Press: 3x245, 3x250, missx265
Db Row: 10x120, 10x120, 8x125, 6x140
Ohp: 100x12,12,10,8
Chins: bwx12,12,10,8
DB hammer curl: 30sx12,12,12
One Arm Tricep Pushdown: 10x50, 12x40, 12x40
Facepulls: 80x10,10,10

This was the session that absolutely got to me. I couldnt even budge 265 off of my chest. Here is where I just completely started doubting and second guessing my efforts. I was looking everywhere for answers but look back now it was just a bad day.

June 29 - Lower

Squat: 4x375
Beltless Speed Deadlifts: 4x350, 4x360, 2x375
Single Leg Press: 1pps+25sx12,12,12
Calf Press: 1pps+25sx12,12,12
Standing Cable Crunch: 120x12,12,12



I was so proud of myself after these Squats. Chris Lavado even shared the video on his ******** but I did catch a lot of flack for my form which I don't think was bad. The angle of the video makes them worse and if viewed from the side they would appear a lot better. My buddy spotting me really pushed me over the edge. Where normally I probably have racked it after the second one he kept me going. He's competing in the same nationals meet as Layne Norton is at 181 and he said all 4 reps would have passed USAPL.

July 1 - Upper

Bench Press: 3x265
Db Row: 140x8,6,6
Ohp: 135x8,6,6
Chins bw+20x8,6,6
Db hammer curl: 35sx10,10,10
V Bar Pushdowns: 100x12, 110x12,12
Facepulls: 80x12,12,12

And today's session brought my confidence back. I killed this triple and missed the fourth rep because my back flattened out. I'll take it though, solid PR.

[The Solution]

Hope you are over that rough patch bro!

[ErikTheElectric]

Got dam... those squats zack. Jesus.



Nice work brother.

[nwskier]

Congrats on the solid bench PR!

[DTrulez616]

Thursday July 3 - Lower

Deadlift: 1x505
Beltless Pause Squats: 245x3,3,3,3,3,3
Front Squats: 135x12,12,12
Leg presses
Leg extensions
Lying and Seated leg curls
Seated and standing calves

Boom on that Deadlift PR! finally over that 5th century mark. I failed the first pull. It didn't budge off the ground. I literally was so nervous I put no leg drive into it. Second time I was pissed. I started pulling and bar was moving. I closed my eyes and just kept pulling until it was locked out. I got into a little trouble with management because I let out a big F yeah and just threw the bar down in excitement in the middle of a packed gym. He's cool with me though and understood. I was training with a buddy of mine which explains the volume following the Deadlifts.

Friday - July 4

Pause Bench: 205x6,4
Feet up CGBP: 160X8,8,8,8
OHP: 5x95, 5x105, 5x115, 8x95

Quick 25 minute session. Gym closed at 6 and I got in around 5:15.

Saturday - July 5

Drunk

Sunday - July 6

Pause Squats: 300x3,3,3,3
Pause Bench: 200x5,6
Conventional Deads no belt w/oly shoes: 305x8,8,8
Lying Leg Curls: 4x10
Ab Wheel: 4x15
Lat Pulldown: 4x10

I may stick with this style of training leading up to the meet. It'll let me get conditioned to the order of the lifts and work on my weaker points

Monday - July 7

Pause OHP: 105X5,5,5,5,5
Pause Incline CGBP: 105x10,10,10
Ez Bar Curl: 65x8,8,8
Decline DB Skullcrusher: 25sx10,10,10
Incline DB curl: 25sx8,8,8
V bar pushdown: 3x10
Hammer curls: 3x8
Single Arm Tricep pushdown: 3x10
Reverse curl: 3x8
Dip machine: 3x10
Seated Calves: 3x12
Standing Calves: 3x12

I took an accessory day today. Everything was incredibly light so I didn't really push the intensity even though the volume was high.

[The Solution]

No vid of the 500? son!!!
Huge congrats.

[ErikTheElectric]

No vid of the 500? son!!!
Huge congrats.

This....