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  1. #4021
    Black_Spit Brah DrewDarden's Avatar
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    Extra Workout

    Not the heaviest stuff in the world. Trying to break a sweat and get a pump. This next week is a deload, and I’m hoping to come back with two good pecs and hamstrings. So I will be doing some pump style workouts and some light squats, bench presses, and deadlifts.

    Warmup (Hamstring/Low Back/IT - Band Traction/Stretching)
    5-10 min

    Rear Delt Flyes 3x15
    Wide Grip Pulldown 3x12
    DB Shrug 3x15
    Cable Hammer Curl 3x15
    DB Front/Side Raise 1x25/25
    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. #4022
    Black_Spit Brah DrewDarden's Avatar
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    Wave 1 Week 4 (Deload Bench)

    Easy the load day. Even with this very light weight, I can still feel a little something going on with my left pec. It’s a little demoralizing, but what else can I do?

    Warmup
    Stretching/Band Traction (Low Back/Hamstrings/IT Band) 10-15 min

    Bench Press
    75x5
    150x5
    150x5
    150x5

    Pressdown 3x15
    Hammer Curl 3x15
    Face Pull 3x15
    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. #4023
    Black_Spit Brah DrewDarden's Avatar
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    Wave 1 Week 4 Deload

    Tuesday
    Warmup
    Stretching 10+ min

    Squat
    45x5
    95x5
    135x5
    185x5
    200x5
    200x5
    200x5

    So frustrating but I pulled something in my groin on the 5th squat rep. My body is just falling apart. 3 weeks ago everything was so good and now it’s all gone to chit. So that’s one bad hamstring, one bad pec, and a bad groin. WTF? And the fact that I do so much stretching for low back/hamstrings/IT Band makes it even more baffling.

    Thursday
    Warmup
    Stretching 10+ min
    Side Raise 3x12
    Pull Apart 3x15

    Press
    45x8
    100x5
    100x5
    100x5

    Face Pull 3x15
    Shrug 3x12
    Concentration Curl 3x15
    Extensions 3x15
    Pressdown 2x50
    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. #4024
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Squat/Deadlift

    This was the first time I've been able to do a real session in almost a month since I hurt my hamstring and groin, so the weights are a little lighter than I would do, even for a speed workout. But it still felt good to get something accomplished.

    10x2 Box Squat with 170 + 40 lb band tension
    10x1 Sumo Deadlift 245 straight weight

    Short rest between all sets.

    I'll post up some max effort work next week if I can manage it, which I think I can now.



    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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  5. #4025
    Black_Spit Brah DrewDarden's Avatar
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    Max Effort Squat

    Stretch (Hamstring/Groin/IT Band) 5-10 min

    Yukon Bar Box Squat
    50x2
    50x2
    100x2
    160x2
    210x2
    270x1
    320x1
    360x1
    [b]385x1 - 90%
    410x1 - 95%
    430x1 - 100%

    Sumo Deadlift -
    155x1
    245x1
    335x1

    I ran out of time to keep doing deadlifts. But it was just as well. I feel good about my hip and my groin after tonight. They are feeling better now.



    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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  6. #4026
    Black_Spit Brah DrewDarden's Avatar
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    6/10 Max Effort Bench Press

    I was still worried about the pec so I used my slingshot.

    I worked up to 305 for a very easy single, and I go out while I was still ahead. Maybe next week, I'll be able to push a little harder without a slingshot on.

    6/13 Saturday Night Dynamic Effort Lower

    Warmup 5-10 min stretch

    Box Squat (straight bar)
    45x2
    95x2
    135x2
    185x2
    225x2 -52%
    255x2 -59%
    220x2 -51%
    220x2 -51%
    220x2 -51%
    220x2 -51%
    220x2 -51%

    Sumo Deadlift
    260x2 -58%
    260x2 -58%
    260x2 -58%
    260x2 -58%
    260x2 -58%

    Conventional
    260x1 -52%
    260x1 -52%
    260x1 -52%
    260x1 -52%
    260x1 -52%
    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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  7. #4027
    Black_Spit Brah DrewDarden's Avatar
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    6/14 Dynamic Effort Bench Press

    Bench Press (Power Bar) -
    45x3
    95x3
    115x3
    135x3

    10x3 @ 115+40 lb. band tension

    Pec feeling much better now.

    I may be back to normal.
    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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  8. #4028
    Black_Spit Brah DrewDarden's Avatar
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    Max Effort Squat

    Stretching 10 min

    SSB Box Squat
    45x2
    45x2
    95x2
    185x2
    275x2
    315x1
    341x1
    381x1 - 89%
    406x1 - 95%
    426x1 - 100%


    Given all the problems that I’ve had with my ankle, hamstring, and growing recently, I’ll take it.





    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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  9. #4029
    Black_Spit Brah DrewDarden's Avatar
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    [Dynamic Effort Squat/Pull]

    Yukon Bar Box Squat (plus doubled red Rogue bands)
    45x2
    45x2
    95x2
    135x2
    200x2 (12 sets with short rest between sets)

    Sumo Deadlift (plus doubled red Rogue bands)
    155x1
    250x1 (10 sets with very short rest periods)
    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. #4030
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Bench Press

    Yukon Bar Bench Press
    10x3 @ 150 + doubled orange minibands

    Triceps Extensions 3x10
    Pulldowns 3x12
    SSB Hise Shrug 3x12
    Hammer Curls 3x15
    Pull Aparts 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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  11. #4031
    Black_Spit Brah DrewDarden's Avatar
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    Extra Workout

    Orange Band -
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15

    Red Band -
    Triceps Pressdown 200 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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  12. #4032
    Black_Spit Brah DrewDarden's Avatar
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    Max Effort Lower

    I flipped the rack the first time I walked out all of that band tension. I managed not to kill myself, weighted down the legs, and went on about business.

    SSB Box Squat +150 lb band tension (I actually measured the tension using a scale)
    45x2
    45x2
    90x2
    170x1
    225x1
    271x1
    301x1
    323x1
    334x1

    SSB Good Mornings
    171x5
    221x5
    246x5

    323 lb bar weight + 150 lb band tension



    334 lb bar weight + 150 band tension

    Last edited by DrewDarden; 06-24-2020 at 08:15 PM.
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

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  13. #4033
    Black_Spit Brah DrewDarden's Avatar
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    Max Effort Bench Press

    Slight Decline Straight Bar
    105 lb band tension (I actually measured these bands that's whY I'm fairly confident in the tension amounts)

    45x10 just the bar
    45x10 added 70 lb band tension
    45x5 added 35 lb more band tensioon
    95x3
    135x1
    185x1
    205x1
    215x1

    Close Grip Bench (with slingshot to protect pec) 5x10
    Meadows Rows 5x10

    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. #4034
    Black_Spit Brah DrewDarden's Avatar
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    Thursday Extra Workout

    Red Band Pressdowns 200 reps

    Red Band Pull Aparts 100 reps

    Lying Extensions 3x15 @ Barbell + 20 lb chain
    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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  15. #4035
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    DE Bench Press

    Warmup (orange band)
    Side Raise 2x12
    Hammer Curl 2x15
    Pull Apart 2x15

    Yukon Bar Bench Press (+60 lb chain)
    50x3
    50x3
    95x3
    120x3 (10 sets with very short rest) (40% of current 1RM)

    JM Press
    Yukon Bar+Chain x15
    Yukon Bar+Chain x15
    Yukon Bar+Chain x15

    Band Pull Apart (red Rogue band)
    3x10

    Band Row (black Rogue band)
    3x10



    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. #4036
    Black_Spit Brah DrewDarden's Avatar
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    Dynamic Effort Squat

    I lowered my box to 12 inches.

    Yukon Bar Box Squat
    12x2 @ 200 lb. + 60 lb. chain

    Sumo Deadlift
    10x1 @ 250 lb. + 60 lb. chain



    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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  17. #4037
    Black_Spit Brah DrewDarden's Avatar
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    Max Effort Bench Press

    Football Bar Dead Pin Press

    45x3
    95x3
    125x3
    185x1
    220x1
    275x1 - 87%
    295x1 - 94%
    305x1 - 97%
    315x1 - 100%


    I'll take that on this particular movement. With the problems I've had 2ith my pec, this felt like a win.

    JM Press 5x10 @ Football Bar + 60 lb chain
    Bench Row 5x10 @ Football Bar + 2x Green Rogue Bands
    Seated Military Pin Press 5x10 @ 95 lb using Football Bar

    Very short rest between assistance sets, like 10-15 seconds.

    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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  18. #4038
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    Been at the beach for the past five days. I've been doing tons of bandwork like pressdowns, hammer curls, pull apart, etc.

    Back home tonight for an extra workout.

    Tonight:

    Band Belt Squat (3 doubled micro mini bands - 75 lb)
    3x20

    DB Bench (30 lb chain per side) -
    100 reps

    Black Band Rows
    3x15

    Going to start doing a mon/tue/thu/fri schedule this week.

    I may actually compete for the first time in six years on Aug 1st.
    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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  19. #4039
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    ME Bench Press

    Testing out this pec today, and it felt pretty fuking solid. I think I'm just about ready to go again. This gave me some confidence to go forward.

    Warmup
    Pulldown Abs 3x10

    Max Effort Close Grip Bench Press (pretty much all paused)
    45x3
    95x3
    135x3
    185x1
    225x1
    245x1
    265x1
    275x1 - 91%
    290x1 (recent PR) - 96%
    300x1 (recent PR) - 100%


    Close Grip Bench Press
    185x10
    185x10
    185x10

    JM Press
    65x10 +60 lb chain
    85x10 +60 lb chain
    85x10 +60 lb chain
    85x10 +60 lb chain

    Overhead Band Triceps Extension (red Rogue band)
    40x50
    40x50

    Press
    105x10
    105x10

    Face Pull (red Rogue band)
    40x15
    40x15





    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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  20. #4040
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    Week 1 Bench Press

    I can't seem to stop getting hurt. I'm a mess. My groin and both pecs are not right. I'm going to lower my weights on everything to something painfully low and just work my way back up. Yesterday after I felt some straining in my pecs, I widened my grip out and for some crazy fuking reason, I was able to complete my sets with minimal pain. I've been bringing my grip WAY in trying to solve the problem, which wasn't working. Anyway, I'm going to start dong my benches with a wide grip and work my way up. We'll see what happens I guess.

    Last week -
    Squat 6x2 @ 315 (serious groin pain)
    Hatfield Squat 2x10 @ 171
    Abs 3x10

    Yesterday -
    Bench Press
    220x3 (had a deep strain in my right pec [already had it in my left] this time so I racked it)
    220x6 widened grip way out
    220x8 widened grip to widest allowed

    Wide Grip Bench -
    135x10 + 60 lb chain
    155x10 + 60 lb chain
    165x10 + 60 ln chain

    Rear Delts
    30x15
    30x15
    30x15

    Seated Row
    100x12
    100x12
    100x12

    DB Shrug
    50x12
    50x12
    50x12

    Hammer Curl
    40x15
    40x15
    40x15

    Pull Apart
    50 reps

    Abs
    130x10
    130x10
    130x10

    Squatting tonight -
    Planning 6x2 @ 285. I'm just going to add 10 pounds per week indefinitely.
    Last edited by DrewDarden; 07-12-2020 at 08:14 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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  21. #4041
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    Week 1 Squat

    Groin and hamstring felt good tonight with this lighter weight.

    Abs -
    130x10
    130x10
    130x10

    Squat -
    45x5
    95x5
    135x3
    185x3
    245x2

    285x2
    285x2
    285x2
    285x2
    285x2
    285x2

    Hatfield Squat -
    191x10
    191x10

    Abs -
    130x10
    130x10
    130x10
    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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  22. #4042
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    Extra Workout

    Pulldown Abs
    130x10
    130x10
    130x10

    Pulldowns
    130x12
    130x12
    130x12

    Hise Shrug
    151x12
    151x12
    151x12

    Hammer Curls
    40x15
    40x15
    40x15

    Pull Apart
    75 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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  23. #4043
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    Week 1 Decline Bench

    Warmup
    Abs 5x10

    Decline Bench
    45x15
    95x8
    135x6
    185x6
    205x6
    225x6
    235x6
    245x6


    SSB JM Press
    111x10 +60 chain
    111x10 +60 chain
    111x10 +60 chain

    Rear Delt Flyes
    30x15
    30x15
    30x15

    Band Pulldown
    130x12
    130x12
    130x12

    SSB Hise Shrug
    171x12 +60 chain
    171x12 +60 chain
    171x12 +60 chain

    Hammer Curl
    40x15
    40x15
    40x15

    Pull Apart
    75 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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  24. #4044
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    Week 1 Squat

    Abs 3x10

    Squat
    45x5
    95x3
    135x2
    185x2
    225x2
    6x2 @ 285

    Hatfield Squat
    171x10
    171x10

    Abs 3x10
    Last edited by DrewDarden; 07-26-2020 at 06:49 AM.
    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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  25. #4045
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    Week 1 Aux

    KB Bench (30 lb KB hanging from each side)
    45x15
    45x15
    45x15

    JM Press (30 lb chain per side)
    45x25
    45x25
    45x25

    Pulldown Abs (black + red band)
    130x10
    130x10
    130x20
    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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  26. #4046
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    Week 2 Bench Press

    Bike 5 min
    Abs 3x10
    Pull Apart 3x15

    Bench Press
    45x15
    95x10
    155x3
    215x6
    225x6
    225x8


    JM Press
    95x10 +60 lb chain
    115x10 +60 lb chain
    135x10 +60 lb chain

    Seated Military
    115x10
    125x10
    135x10

    Seated Band Rows (EFS Black “Strong” Band)
    200x10
    200x10
    200x10
    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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  27. #4047
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    Week 2 Squat

    Pulldown Abs
    130x10
    130x10
    130x10

    Squat
    45x5
    95x3
    135x2
    185x2
    245x2
    6x2 @ 295

    Ketlebell Swings
    50x10
    50x10
    50x10





    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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  28. #4048
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    Week 2 Decline

    Warmup
    Abs 50 reps
    Pull Apart 75 reps

    Decline Bench
    45x15
    95x10
    155x6
    205x6
    225x6
    235x6
    250x6
    225x8


    Decline JM Press (Yukon bar)
    135x10 +60 chain
    145x10 +60 chain
    155x10 +60 chain

    Military Press
    135x10
    145x10
    155x10

    DB Row (superset w/ military)
    50x10
    50x10
    50x10
    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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  29. #4049
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    Week 2 Deadlift

    Low back/hamstring stretch 5-10 min
    Abs 3x10

    Deadlift (no belt this week or last week)
    155x1
    265x1
    15x1 @ 335

    SSB Front Squat
    61x3
    175x3
    225x1
    245x1 recent PR

    KB Swings
    30 reps with 65 lb.
    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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  30. #4050
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    Week 3 Bench Press

    Pecs still holding up with the wider grip. Overall I'm feeling good and we're 3 weeks deep into a training cycle. I'm excited to see what happens over the next couple of months. I've signed up for two meets so far this year that have been cancelled. But that's for the best anyway, because I kept getting hurt, probably because I was trying to progress too fast. I've dialed back the poundages and now I have momentum going forward.

    I'm signed up for a meet October 24th and a meet December 5th. So we just started Week 3 of 15 for Oct 24.

    Abs 50 reps
    Pull Aparts 75 reps

    Bench Press
    45x15
    95x10
    155x8
    205x4
    225x6
    230x6
    230x8


    JM Press
    155x10 +60 lb. chain
    165x10 +60 lb. chain
    175x10 +60 lb. chain

    Seated Military
    155x10
    175x10
    185x10

    KB Rows
    70x10
    70x10
    70x10
    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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