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  1. #3991
    Black_Spit Brah DrewDarden's Avatar
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    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  2. #3992
    Black_Spit Brah DrewDarden's Avatar
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    Monday Extra Workout

    Lat Pulldowns 3x10
    Pulldown Abs 3x10
    Triceps Cable Pressdowns 100 reps
    Triceps Cable Extensions 100 reps
    DIY Reverse Hypers 50 reps
    Banded Low Back Stretching/Traction 10 min.
    Pull Apart 3x10
    Banded Back Raise 3x15

    Last edited by DrewDarden; 04-20-2020 at 02:24 PM.
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  3. #3993
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Bench Press

    Warmup -
    Wide Grip Pulldown 3x10
    Pulldown Abs 3x10
    Back Raise 3x10
    Face Pull 3x10

    Football Bar Bench (Vary grips)
    5x5 @ 160 lb. bar weight + 80 lb. band tension

    Wide Grip Incline Bench 6x6 @ 160 lb. (very short rests - 15-20 sec)
    Incline Lying Extensions 6x6 @ 90. lb. (also very short 15-20 sec rest)
    Cable Pressdowns 50 reps
    Cable Triceps Overhead Extensions 50 reps
    Cable Hammer Curl Contest with my son 70 reps (I won )



    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  4. #3994
    Juan Sick Kent IronKrazy's Avatar
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    Myron everything in this thread Drew.

    Was hoping for some feedback here if you can please.

    1. Right shoulder. Bicep tendon is inflamed. Mostly because of tight lat/pec major(minor). I really don't think it's a tater cuff issue because I have full mobility and when I stretch myself out the pain subsides. I usually grab onto a shelf and pull
    back and down to stretch my lats and then use a door frame to stretch the pecs.

    2. How much better or different is the football bar or swiss bar really? Would it transfer over to a big straight bar bench?

    Best to date is feet up and crossed with 6x4 of 185lbs on straight bar bench with my OB86B.
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  5. #3995
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    Hey IronKrazy - I'll give you a few opinions on that.

    1. I feel you on the shoulder problems. I used to have them so bad I remember not being able to take off my hoodie one time, literally. My shoulders were in constant pain. This was like 7-8 years ago. I did two major things that helped tremendously.

    a. I stopped doing heavy strict overhead presses. I still do them sometimes (seated, not standing), but mostly volume type stuff. Never really above 90% ish. This helped a lot. I know a lot of people swear by them, and I had good form. But they weren't right for me.

    b. I started doing a lot of pull aparts, face pulls, dislocates, etc. as a warmup for every workout, and even on off days. I do some rear delt/scapula type stuff every single day.

    As far as the football bar, there are two camps. one is the specificity camp who says you need to practice how you play. The other camp says lift heavy stuff as safely as possible and get stronger. I'm in the latter group. Use the football bar IMO. Even though my shoulders are way better than they used to be from all of the rear delt work, they still feel tender after straight bar pressing. But they feel like a million dollars the morning after using the football bar.
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  6. #3996
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Box Squat/Hybrid Sumo Pull

    Warmup -
    Pulldowns 3x10
    Pulldown Abs 3x10
    Back Raise 3x10

    Yukon Bar Box Squat -
    50x2
    50x2
    50x2
    50x2 + 80 lb. band tension
    95x2 + 80 lb. band tension
    135x2 + 80 lb. band tension
    185x2 + 80 lb. band tension
    230 + 80 lb. band tension (10 sets of 2)

    Sumo/Hybrid Pulls -
    155x1
    245x1
    335x1
    335 + 210 lb. band tension (8 sets of 1)

    Hamstring/Low Back Stretching/Band Traction
    5 minutes







    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  7. #3997
    Black_Spit Brah DrewDarden's Avatar
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    Thursday Extra Workout

    Wide Grip Pulldowns 3x10
    Pulldown Abs 3x10
    Back Raise 3x10 (with blue Rogue band)
    GHR Negatives 3x5

    Probably taking tonight off. This may be the first time I haven't at least had an extra workout since the quarantine started.

    My back and hips were just a little overly sore on Dynamic Effort day Wednesday, so I'm going to give myself today to recover. Maybe I'll go out and do some band stretching for my hips and low back.
    1500 Competition Total 560/370/570 (11/1/2014)

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  8. #3998
    Juan Sick Kent IronKrazy's Avatar
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    Originally Posted by DrewDarden View Post
    Hey IronKrazy - I'll give you a few opinions on that.

    1. I feel you on the shoulder problems. I used to have them so bad I remember not being able to take off my hoodie one time, literally. My shoulders were in constant pain. This was like 7-8 years ago. I did two major things that helped tremendously.

    a. I stopped doing heavy strict overhead presses. I still do them sometimes (seated, not standing), but mostly volume type stuff. Never really above 90% ish. This helped a lot. I know a lot of people swear by them, and I had good form. But they weren't right for me.

    b. I started doing a lot of pull aparts, face pulls, dislocates, etc. as a warmup for every workout, and even on off days. I do some rear delt/scapula type stuff every single day.

    As far as the football bar, there are two camps. one is the specificity camp who says you need to practice how you play. The other camp says lift heavy stuff as safely as possible and get stronger. I'm in the latter group. Use the football bar IMO. Even though my shoulders are way better than they used to be from all of the rear delt work, they still feel tender after straight bar pressing. But they feel like a million dollars the morning after using the football bar.
    Sorry for coming back late here. But thank you Drew. I generally, like 9/10 start with my red band before bench as you described in part b. Although I don't stretch my lats, pecs or anything else after each session until it's too late unfortunately. TBH I've been mulling over what happened and I think I know now. Here is a video I found and I really believe this is what happened. Especially because I go so deep on bench for that "chest work". Which is BS and I need to stop. I also do it because I want to feel like I earned that session and/or milestone with a certain weight and it feels like I cheat if I don't touch my chest.

    So what happened? Internal rotation from going too low or very low. Especially when I did that 6x4 of 185lbs and my feet up. Wasn't retracted properly I'm sure and then going too deep. Also a lot of my upper body just got overworked and I locked up like a deadbody in rigor. I dug into my triceps, upper lats/traps, pecs etc and I feel about 90-95% today. So I'm going to lay off, rehab and com back smarter. I hope.

    And yes, when stuff comes back in stock from all the idiots buying chit up, I most likely will treat myself to some type of neutral grip bar. Thanks bro.

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  9. #3999
    Black_Spit Brah DrewDarden's Avatar
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    Good luck with it IronKrazy. I'm sure if you keep after it, yours will get better like mine did.

    Max Effort Bench Press

    Warmup -
    Front/Side Raise 3x12 (orange band)
    Tri Extension/Hammer Curl 3x15 (red band)
    Face Pull 3x15 (red band)

    Football Bar Bench Press
    45x15
    95x5
    135x3
    185x2
    225x1
    265x1
    285x1 93%
    295x1 PR - 96.7%
    305x1 PR 100%


    Wide Grip Bench 6x6 @ 155 lb. (15-20 seconds rest)
    Triceps Extension 100 reps
    Triceps Pressdowns 100 reps
    Pulldowns 50 reps





    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  10. #4000
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    Max Effort Deadlift

    Warmup (orange micro mini band) -
    Front/Side Raise 3x12
    Hammer Curl 3x15
    Face Pulls 3x15
    Stretching 5 min (my hips/low back were very tight which is why I ended up choosing deficit conventional deadlifts tonight)

    Deadlift -
    155x2
    265x2
    355x1
    405x1
    445x1 - 90% (added 2" 35 lb plate under my Chuck Taylor's)
    460x1 - 93% (needed the 35's, so I took my shoes off and used a 3" 55 lb plate)
    475x1 - 96% (3" plate)
    495x1 - 100% (3" plate - maybe I could have gotten 505, maybe not, but 495 was hard enough that I left 500+ for next time)

    Back Raise (added blue Rogue band around neck) -
    x15
    x15
    x15

    Pulldown Abs (black Rogue band) -
    x15
    x15
    x15

    Low back/hamstring stretching/traction
    5-10 min.





    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  11. #4001
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    Monday Extra Workout

    Back Raise (holding a KB) -
    BW+25 x10
    BW+25 x10
    BW+30 x10

    Pulldown Abs (black Rogue band) -
    x15
    x15
    x15

    Hamstring/Hip Flexor/IT Band/Low Back Band Stretches/Traction -
    5-10 minutes

    *Dynamic Effort Bench tonight
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  12. #4002
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    AM Workout

    Hamstring/Low Back/IT Band Stretching/Band Traction 10 min.
    Back Raise 3x10
    Pulldown Abs 3x15

    DE Squat/Deadlift tonight
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  13. #4003
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    DE Box Squat/Pull

    Warmup -
    Hip/Groin/Hip/Low Back Band Traction/Stretching 5 min

    Yukon Bar Box Squat -
    45x2
    45x2 add 80 lb band tension (Rogue red bands)
    135x2 + 80
    165x2

    250x2 +80
    250x2 +80 (60% bar weight + 19% band tension)
    250x2 +80
    250x2 +80
    250x2 +80
    250x2 +80
    250x2 +80
    250x2 +80 - 8x2


    Hybrid/Sumo Pulls -
    155x1 + 210 bands
    265x1 + 210
    355x1 + 210

    275x1 +210
    275x1 +210 (60% bar weight + 46% band tension
    275x1 +210
    275x1 +210
    275x1 +210
    275x1 +210 - 6x1




    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  14. #4004
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    Monday Cycle 1 Week 1 Press

    Overhead Strict Press
    45x5
    95x5
    135x2
    155x1
    165x1
    140x11
    110x8 (3 sets)


    Tuesday Cycle 1 Week 1 Deadlift

    Deadlift
    155x2
    205x2
    275x2
    315x1
    365x1
    425x7
    330x15 singles (sumo technique-work, trying to learn the best way to do it for my leverages)






    Last edited by DrewDarden; 05-08-2020 at 08:38 AM.
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  15. #4005
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    Cycle 1 Week 1 Bench Press

    Warmup
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15
    Face Pull 1x15.

    Bench Press
    45x5
    95x5
    135x3
    185x2
    225x1

    255x6 (felt pec strain so I racked it - this has always been the reason my bench has sucked. Always.)

    FB Bar Extensions (short rest 15-30 sec)
    115x6x6

    Cable Pressdowns
    35x35
    45x25
    45x25
    45x15

    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  16. #4006
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    Cycle 1 Week 1 Squat

    Warmup
    Band traction/Stretching (low back/hamstrings/IT Band) 5 min.

    Squat
    45x3
    45x3
    95x3
    135x3
    185x2
    225x1
    275x1
    315x1
    340x8 (recent rep PR)

    Box Squat
    265x3
    265x3
    265x3

    SSB Good Morning
    61x5
    151x5
    201x5
    231x5 (PR)

    Pulldown Abs
    40x15
    70x15
    70x15

    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  17. #4007
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    Sunday Night

    Band traction/stretching (low back/hamstrings/IT Band)
    10 min.

    Pulldown Abs (black Rogue band)
    3x10
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  18. #4008
    Black_Spit Brah DrewDarden's Avatar
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    Monday Overhead Press (Wave 1 Week 2)

    Football Bar Strict Press
    110x3
    130x3
    150x6
    130x3
    110x3

    Football Bar Triceps Extensions
    45x6
    95x6
    125x15
    155x8

    Plate-Loaded Pressdowns
    60x15
    60x15
    60x15

    Face Pulls
    65x15
    65x15
    65x15



    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  19. #4009
    Registered User bigwade800's Avatar
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    everything seems to be coming along. Really cool to see the kids training as well
    Squat: 1,040
    Bench: 700
    Deadlift: 700
    Best raw
    Squat: 720
    Bench: 457
    Deadlift: 672
    Competitive Strongman and Olympic lifter
    "Never tell me what you won't do, show me that you can't"

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  20. #4010
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by bigwade800 View Post
    everything seems to be coming along. Really cool to see the kids training as well
    Yeah I feel like I'm starting to get somewhere.

    And yeah it's been fun working with the kids.

    I saw you started deadlifting and squatting again after a back injury. How's it feeling today?
    Last edited by DrewDarden; 05-12-2020 at 03:09 PM.
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  21. #4011
    Registered User bigwade800's Avatar
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    It's coming around. This is the worst my back has been since early in my career. It was really odd how it happened and it lingered for about 5 weeks. I have also lost weight, not that you can tell but, significant since worlds. So, I'm not feeling very strong and I'm pretty distracted with getting this building done before I get furloughed so, there has been no down time in the last few months.
    Squat: 1,040
    Bench: 700
    Deadlift: 700
    Best raw
    Squat: 720
    Bench: 457
    Deadlift: 672
    Competitive Strongman and Olympic lifter
    "Never tell me what you won't do, show me that you can't"

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  22. #4012
    Black_Spit Brah DrewDarden's Avatar
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    Really bummed about my top deadlift set. After that first rep with 450, I was 100% sure I’d be able to get 6-8 reps. Then during that 3rd rep I felt something unfamiliar and painful in my right hamstring. I was too afraid to keep going.

    Sucks getting old.

    Warmup -
    Hamstring/Low Back/IT Band stretching 5-10 minutes
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15

    Pendlay Rows -
    Jeremy
    135x3
    185x3
    245x3

    Deadlift -
    315x2
    395x1
    450x3 (hamstring pain - forced to stop at 3)

    Back Raise (blue Rogue band around neck) -
    x15
    x15
    x15



    1500 Competition Total 560/370/570 (11/1/2014)

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    Wednesday Extra Workout

    Hamstring/Low Back/IT Band stretching 10-15 min

    Back Raise 3x15 @ Blue Rogue Band
    Pulldown Abs 3x15 @ Black Rogue Band

    I don’t recall ever having a hamstring issue in 25 years of lifting weights. I’m hoping it’s just a minor thing and I’ll be able to get back to normal next week. But right now I have a left pec and a right hamstring giving me problems. It sucks to because I’m making so much progress. I guess I was destined to have a setback when things are moving this fast.
    1500 Competition Total 560/370/570 (11/1/2014)

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  24. #4014
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    Thursday Bench/Friday Squat

    Rather than do further damage to my hamstring, I took it really easy last night, and just squatted everything that my son did.

    I’m hoping by next week things will be back to normal and I can get back on track. The pack is another issue. That might be a few weeks.

    Thursday

    Bench Press
    45x15
    95x10
    135x5
    185x5
    205x3
    245x1
    270x4

    I probably could have gotten 8 or more, but my left pec popped and started swelling. I’ve been through this a dozen times before. Now I’m just going to go light for a couple of weeks and let it heal up.

    Cable Pressdowns
    45x15
    65x15
    65x15

    Cable Overhead Extensions
    65x15
    65x15
    64x15

    Friday

    Squat
    45x5
    95x5
    135x5
    165x3
    200x3
    220x3

    Pause Squat
    170x2
    170x2
    170x2

    SSB Good AM
    61x20

    I didn’t feel any pain in the hamstring, but I just wanted to learn my lesson from Thursday and not make things worse.
    Last edited by DrewDarden; 05-16-2020 at 06:43 PM.
    1500 Competition Total 560/370/570 (11/1/2014)

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  25. #4015
    Black_Spit Brah DrewDarden's Avatar
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    Saturday Night Extra Workout (End Wave 1 Week 2)

    Band Traction/Stretching (low back/hamstring/IT Band) 10-15 min.

    Cable Pressdowns 3x25/15/15
    Cable Face Pulls 3x15
    Blue Rogue Band Hammer Curls 3x15
    Cable Overhead Triceps Extensions 3x20
    Red Rogue Band Chest Flye(ish) 3x20

    Pretty good chance I'll be relegated to just assistance work this week for upper body due to this pec issue, and who knows, maybe lower body exercises as well depending on how this hamstring reacts.
    1500 Competition Total 560/370/570 (11/1/2014)

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    Sunday Extra Workout [Wave 1 Week 3]

    Sunday Extra Workout

    Cable Face Pulls
    100 reps @ 25 lb.

    Cable Pressdowns
    100 reps @ 25 lb.

    Cable Biceps Curls
    3x15 @ 25 lb.
    1500 Competition Total 560/370/570 (11/1/2014)

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    Wave 1 Week 3 Overhead Pressing

    Going very light and keeping reps in check to prevent further damage to this strained pec.

    Warmup
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15

    Press
    45x10
    80x5
    110x5
    125x3
    155x6

    80x10
    80x10
    80x10
    80x10
    80x10

    Wide Grip Pulldown
    77.5 x10
    77.5 x10
    77.5 x10
    77.5 x10
    77.5 x10

    1500 Competition Total 560/370/570 (11/1/2014)

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  28. #4018
    Black_Spit Brah DrewDarden's Avatar
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    Wave 1 Week 3 Deadlift (Tuesday)

    Warmup
    Band traction (hamstring/low back IT band)
    Hammer Curl 3x15
    Pull Apart 3x15

    Pendlay Rows
    155x3
    205x3
    265x3

    Deadlift
    315x1

    Still something wrong with my right hamstring, so I just went back to more rows. Deload next week, so hopefully in these next two weeks, my left pec and right hamstring will be back to normal and I can get back to business.

    More Pendlay Rows
    265x3
    265x3

    Seated Rows (high seat - so sort of a hybrid of row and upright row)
    5x10 @ 112.5 lb.

    1500 Competition Total 560/370/570 (11/1/2014)

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  29. #4019
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    Wave 1 Week 3 Bench Press (Thursday)

    Warmup
    Red Band Side Raise 3x12
    Red Band Hammer Curl 3x15
    Cable Face Pull 3x15
    30 lb. DB Bench 1x25

    Bench Press (something still wrong with left pec)
    45x15
    70x5
    95x8

    Barbell Skullcrushers
    95x25
    100x25
    110x30

    Seated Rows
    125x15
    125x15
    125x15

    Cable Triceps Pressdowns
    75x12
    75x12
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  30. #4020
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    Wave 1 Week 3 Squat

    I had to be very careful with the hamstring today, and you can see how tentative I was squatting today in the video. But I made it through. Honestly I wasn't sure if I'd be able to squat anything at all, but I just tried and kept moving up.

    Warmup
    Stretching/Band Traction (low back/hamstrings/IT Band)

    Squat
    45x5
    95x3
    155x3
    205x2
    255x1
    295x1
    345x1
    385x2

    Pause Squat
    3x2 @ 265

    Back Raise
    35x10
    35x10
    35x10

    Abs
    100 reps with black Rogue band

    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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