|
Dfst
hi, i am new to the site, the other day one of my roommates showed me the site and after looking around a little bit i have decided to start a training journal so that i can get some outside feedback and some extra training motivation.
i have trained on and off for the past 7 years, but i have only been training with a powerlifting style for the past 6 months or so. before that i had lifted for football and track in high school and then when i got to college i lifted every now and then, but i had no clear purpose. about six months ago my roommate convinced me to start powerlifting with him (not for any meets, more just to get as strong on the bench squat and deadlift as possible) and i loved it. now that a new semester is starting our schedules dont match so we cant lift together so i am working out on my own. He showed me the DFST program. i started it last week, liked it, and so i decided to run it and see what i could get out of it. currently i am 6'2 and about 245lbs. my maxes are 295 for bench, 435 for squat, and 495 for deadlift (i just got it on tuesday, i was pumped!!!). my goals for the end of the semester are: bench 315, squat 455, deadlift 525 today is a saturday and i wont be working out again until monday, so i will just post my workout then and open myself up to some criticism :biglaugh: btw-sorry for the long first post, but i figured it might be helpful to provide some background information |
what is the dfst program you are on?
|
the program is posted in the powerlifting section of the forum. i think the original posted was 0311
|
2/11/08 - Upper Body Workout #1
BENCH PRESS 3RM - 280x3 i am pretty sure that bench press is my weakest lift, and even though i know it isn't a very functional lift it is still the lift that i want to improve in the most FLOOR PRESS 5RM - 240x5 floor press is a lift that i just started doing, i like it a lot, i really feel it in my triceps, but i know i need to work up in weight on it DB INCLINE BENCH PRESS 3X8-10 - 70x10, 70x10, 70x9 JS ROWS 5X5 - 215x5, 215x5, 215x5, 215x5, 215x5 this is another lift that i am just starting to do, so i wanted to start with a manageable weight and work my way up on it BARBELL SHRUGS 3X8-10 - 245x10, 245x10, 245x10 i only do shrugs on weeks when my ME effort on tuesday is not deadlift FACE PULLS 3X8-10 - 120x10, 120x10, 120x10 Question: is there too much of an overlap between shrugs and face pulls to do them both in the same workout? SKULL CRUSHERS W/ EZ BAR 3X10-12 - 105x12, 105x12, 105x12 EZ BAR CURLS 4X8-10 - 85x10, 85x10, 85x10, 85x10 overall, i think it was a pretty solid workout, i felt drained by the time i was done, especially my triceps |
And now for today's workout:
2/12/08 Lower Body Workout #1 OVERHEAD SQUAT 3X3 - 45x3, 45x3, 45x3 i am just starting to do overhead squats, i have a real hard time getting low and them with stumbling all over the place, but i think they are a good exercise to get the blood flowing a little bit and i'm sure i'll get better at them as time goes on SQUAT 1RM - 445x1 felt pretty good about this lift, i think i could have gotten more, but oh well, next time i guess. also, while warming up for this my boxers ripped, that was pretty uncomfortable for the rest of my workout GOODMORNINGS 3X5 - 185x5, 185x5, 185x5 LEG CURLS 4X10-12 - 145x12, 145x12, 145x12, 145x12 by the last set of leg curls my hammys were cramping up pretty bad, i think i need to stretch better HYPEREXTENSIONS 2X10-12 - 35x12, 35x12 by the time i got to this exercise i was dead, my overall level of conditioning blows WEIGHTED ABS 6 SETS - i did 3 sets for my obliques and 3 sets for the abs in front ( i dont know what to call them other than abs) again, good workout, i'm feeling real tired, and i am looking forward to my day off tommorow for sure |
Holy shit thats some weight on the bar bro, NICE :)
|
Good work RobS!! Keep it up :weights:
|
Ya man, thats something to be proud of. Solid work.
|
Good stuff.
Overhead squats are for sure a good warmup. They are also pretty much just awesome in every way :). I started doing them a little while back and I'm still working on perfecting them but it has gotten much better. I've decided, in all humbleness, that they are the best flexibility, core training, etc. thing I've ever done. They humble you fast but they give back a lot fast too. |
nice work man....those goodmornings would crush me.
|
thanks guys, you know that is one thing i really love about weight lifting, you always can compete against yourself, set goals and try to reach them
|
and now for today's workout...
2/14/08 - Upper Body Workout #2 SPEED BENCH PRESS 9X3 - 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3 for speed bench press i use three slightly different grips: 3 sets with my thumb on the outside ring, 3 sets with my middle finger on the ring, and 3 sets with my pinky finger on the ring. when i do them i lower the weight at my normal rate, but when i touch my chest i try to explode up as fast as possible. also i try to keep my rest time in between sets fairly short (about 45 seconds-60 seconds) CLOSE-GRIP BENCH PRESS 5RM - 255x5 STANDING DB SHOULDER PRESS 4X5 - 65x5, 65x5, 65x5, 65x5 up until a couple of weeks ago i did all of my overhead pressing with a barbell, i'm thinking that switching it up and using dumbbells sometimes is going to be good for me WEIGHTED DIPS 2X8-10 - BW+45x8, BW+45x8 next week i'm going to try to up the reps PULL-UPS ALTERNATED WITH CHIN-UPS 6X5 - 5, 5, 5, 5, 6, 5 the set where i did 6 was my last set of pull-ups CABLE TRICEPS EXTENSION 3X10-12 - 79x12, 79x12, 79x10 SEATED INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x8 well, thats all i've got in terms of a workout for today. i'd just like to wish everyone a happy valentines day. i know that guys are not supposed to like valentines day, but i actually don't mind it. i think that it is the easiest holiday not to screw up out of all of the big ones. for example, christmas you need to be creative when picking out a gift, valentines day as long as you show up with flowers your set, new years you need to worry about drinking too much, acting like a dumbass, and pissing the girlfriend off, valentines day there isn't really drinking associated with so you don't have to worry about it. and as long as you dont believe her when she says she doesnt want to make a big deal out of valentines day (she does want you to make a big deal out of it as i learned last year) you'll be fine - so sorry for this little rant, and happy valentines day |
Good deal on the speed work. I'd recommend that you don't devote all your speed work all the time to the no pause on the chest way. That is good of course but you are working a lot of plyometric, elastic, or spring string, whatever you want to call it. So it is good also to swith it up and do it WITH a pause on the chest so you can work also on pure starting ability. Two different qualities that will work with each other.
Yeah, the more they say don't make a big deal out of it the bigger the deal they want :) |
Good deal on the speed work. I'd recommend that you don't devote all your speed work all the time to the no pause on the chest way. That is good of course but you are working a lot of plyometric, elastic, or spring string, whatever you want to call it. So it is good also to swith it up and do it WITH a pause on the chest so you can work also on pure starting ability. Two different qualities that will work with each other.
^^ that sounds like a pretty good idea, i think next week i'll go with a pause on the chest |
2/15/08 Lower Body Workout #2
CLEANS 3X3 - 135x3, 135x3, 135x3 for these i do a kind of hang clean front squat combination, i start by hang cleaning the weight, and then i drop down low into a deep front squat to "catch" it and front squat it up SQUATS 5X5 - 335x5, 335x5, 335x5, 335x5, 335x5 SPEED DEADLIFT W/ BANDS 6X1 - 275x1, 275x1, 275x1, 275x1, 275x1, 275x1 i dont know how much the bands add in terms of weight, all i know is that when i do speed deadlifts i dont use very heavy bands, or a lot of weight, i just really like to focus on form first and foremost and then also getting good explosion off the floor LEG CURLS 3X10-12 - 150x12, 150x12, 150x12 the program actually calls for glute ham raises instead of leg curls, but my gym does not have a glute ham machine. also, i have never actually done a glute ham raise, but i've heard they are extremely difficult. with that being said, does anybody know of a way good to do them without having a specific glute ham machine at the gym? HYPEREXTENSIONS 2X10 - 45x10, 45x10 ABS 6 SETS - 3 sets of weighted cable obliques, 3 sets of weighted decline sit ups thanks to everyone who has read and left comments during my first week of journaling, have a good weekend |
You can do GHR's "ghetto style".
Here is a thread to get you started: http://www.bodybuilding.net/powerlif...t=glute+raises You don't have to do them exactly like in the pics but that should give you and idea of the basic idea. This will be much tougher than an actual machine. I workout at home so I do them off my high/low pulley station basically with my knees on the seat (with an extra pad). If this doesn't work out for you you can also bridge the gap a little by combining leg curls and back extensions in a superset. The key to this is you do the back extensions using a tight and set lower back and focusing on hip extension via the glutes rather than lower back extension...pause a bit at the top for a nice tight finish. So back and forth between that and leg curls.... However, ghr's are much better than leg curls by about a hundred times. Back extensions, if done like I described (correctly :D) are of course always useful. P.S. when I say back extensions I mean "hyperextensions" as I see you are doing. I just don't like the 'hyper' term so I don't use the name. You may be doing them differently than I describe... |
^^^
awesome link, i think i'll give those a try tommorow when i do my lower body workout #1 |
2/18/08 Upper Body Workout #1
BENCH PRESS 5RM - 265x5 i think it's kinda stragnge that today i struggled on my last rep of 265x5 on bench press when last thursday i was able to get close grip bench press 255x5 without much trouble, i'm thinking about bringing my hands a little closer together on regular bench press (right now my middle finger is around the ring on the bar, im thinking of changing to putting my pinky finger around the ring) and really working on my form FLOOR PRESS 3RM - 250x3 DB BENCH PRESS 3X8-10 - 80x10, 80x10, 80x10 these felt really light, so i cut down on the rest between sets, i'll bump up the weight some more the next time i do them JS ROWS 5X5 - 220x5, 220x5, 220x5, 220x5, 220x5 DB LATERAL RAISE 3X10 - 30x10, 30x10, 30x10 i do db lateral raises instead of shrugs on mondays when i am planning on having deadlift be my max effort movement on tuesday FACEPULLS 3X10 - 125x10, 125x10, 125x10 SKULL CRUSHERS 3X10-12 - 105x12, 105x12, 105x8 i didnt take nearly enough time before my last set EZ BAR CURLS 4X8-10 - 90x10, 90x10, 90x10, 90x8 just a heads-up so everyone can make their plans, it is only 41 days until wrestlemania:biggthumpup: |
Quote:
|
2/19/08 Lower Body Workout #1
LIGHT ZERCHER SQUATS 3X5 - 135x5, 135x5, 135x5 when deadlift is my max effort movement i fell like zercher squats are a better movement to warm up with than overhead squats DEADLIFT 1RM - 500x1 i was pumped to get 500, before this i think i had something of a mental block about deadlifting 500 pounds, but now that i've gotten it i think my deadlifts will be able to progress more rapidly, today after i got 500x1 i went for 515. i got it off the ground, but then my grip gave out, i think if i would have taken a longer break i might have been able to get it GOODMORNINGS 3X5 - 190x5, 190x5, 190x5 GLUTE HAM RAISES - 5??? i tried the "ghetto glute ham raises" that eric3237 provided a link to and i didn't get any complete reps, i was able to lower my self while under control for 5 reps, but i couldn't get back up without pushing off the floor, i'm going to keep working on them, and hopefully in the future i'll be able to get some complete full reps LEG CURLS 3X10-12 - 155x12, 155x12, 155x12 i did the leg curls b/c i didn't think that i actually got any reps on the glute hame raises HYPEREXTENSIONS 2X10-12 - 45x12, 45x12 ABS - 6 sets done 3 weighted obliques, 3 weighted abs |
Sounds about right on the GHR's. Be warned though that the negative portion of them as you lower under control is plenty to produce a lot of ham soreness so it may not be such a great idea to throw in the leg curls. Should be fine and of course it depends on just how slow the negative were...but don't discount it!
If you got on a 'machine' you'd be able to knock out full reps no problem...but I've also seen 12 to 14 year old girls doing that so.... |
Quote:
i tried a few saturday...not on a machine...and my negative was super slow anyways...2 reps was enough to make my hams feels it for a few days. |
hahaha, wow those must be some badass 14 year old girls b/c the five that i did on tuesday kicked my ass, my hams were real sore when i woke up this morning and i can still feel them now
|
LOL, I meant on the dedicated machines. Ghetto style is way tougher is what I meant.
|
haha ok gottcha
|
2/21/08 Upper Body Workout #2
SPEED BENCH PRESS 9X3 - 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3, 170x3 i really focused on form and bringing it down to the same point on my chest every single rep when i was doing these today, also i took eric3237's suggestion and paused on my chest before exploding up, i think that will help my push out a lot, also i wasn't sure how long to pause on the bottom so i just went with a quick count of 1, 2 in my head and then pushed the bar off my chest CLOSE GRIP BENCH PRESS 5RM - 260x5 on one hand i'm happy that my close grip bench is going up so well, but on the other hand i'm not sure why my bench press 5rm is only 5lbs higher. does anybody else have this problem or any ideas why they are so close in weight? STANDING DB SHOULDER PRESS 4X5 - 70x5, 70x4, 65x5, 65x5 i dropped the weight down so that i could make sure i got all the reps in my 3rd and 4th sets WEIGHTED DIPS 2X8 - bw+45x8, bw+45x7 ALTERNATING PULL UPS AND CHIN UPS 6 SETS - 6, 6, 6, 6, 5, 4 CABLE TRICEPS EXTENSION 3X10-12 - 79x12, 79x12, 79x12 SEATED DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x8 the workout went pretty well today, i liked pausing on the speed bench press, i think i'm going to keep doing that next week |
oh - i just thought of this, DFST program calls for speed deadlift on the friday workout, but i did deadlift as my ME movement on tuesday. is that too much deadlifting for one week? i think it might be, but i'm not sure what to replace it with, any ideas?
|
Quote:
|
went out to the bars last night, $5 all you can drink, i feel like shit, i'm not sure how well my workout is going to go today
|
Quote:
|
Quote:
|
How close together are your hands? When I do close hand bp, my hands are about 5" apart and my thumbs are behind the bar with the rest of my fingers. To be that close to your normal numbers, you would have to be somewhat wide still.
|
^^^dude, that is a wrist problem waiting to happen. Close grip means a little closer not ridicuously close. And to add insult to injury you place your thumbs behind so that your wrists are even more rotated and vulnerable.
Close grip bench is basically shoulder width. The narrower you 'best' bench grip is the less the difference will tend to be. Some people go just a bit narrower than shoulder width for close grip but anymore and it ain't worth it. |
Quote:
|
2/22/08 Lower Body Workout #2
HANGCLEANS/FRONT SQUAT 3X5 - 135x5, 135x5, 135x5 i really, really like using this exercise to start off my workout SQUATS 5=>5 - 295x5, 315x5, 325x5, 335x5, 345x5 i wasn't feeling all that great b/c i was a dumbass and went out drinking the night before so instead of doing a 5x5 with the same weight, i worked my way up in weight to about 5lbs more than i was planning on doing today, next week i'll go back to using the same weight for every set SPEED (RACK)DEADLIFT 6X1 - 315x1, 315x1, 315x1, 315x1, 315x1, 315x1 i saw that you guys thought that it wouldn't be too much deadlift for one week so i kept the speed deadlift, except this week i did it without any bands and i did pulls from a power rack with the bar set about 3" below my knees GHR 3X3 - bwx3, bwx3, bwx3 wow these are tough, by the last set i had to use my arms to push myself up quite a bit, but i'm still feeling them in my hamstrings today i'm guessing they did something HYPEREXTENSIONS 2X10-12 - bw+45x12, bw+45x12 ABS - 3 sets of weighted obliques with a 45lb plate, 2 sets of weighted decline sit ups, 1 set of crunches on a swiss ball with a 25lb plate |
Quote:
By all means use the movement, but do it smart. Good luck. :weights: |
how wide do you guys go on regular bench? i been doing mine on shoulder width...
|
for me on regular bench press i wrap my middle finger around the mall smooth ring in the bar, on close grip bench i usually bring my hands in to the point where i have my thumbs wrapped around the outside edge of the inner smooth ring on the bar, i dont have a bar right here in front of me to look at but i think that puts my hands at about 18" apart
|
regular grip I do the pinky on the edge of the rings. I dont do close grip.
|
2/25/08 Upper Body Workout 1
BENCH PRESS 5RM - 270x5* when i went for the 5rm i had one of the student athletic trainers spot me, the first 3 reps went up nice and smooth, the fourth rep was a little slower but i got it up, then when it came to the fifth rep i brought the bar down, touched my chest, and while it was on the way up the spotter started touching the bar:wtf: admittedly the bar was going up slow, but it was going up none-the-less and i think i could have gotten it if he hadn't touched the bar, so now next week i am going to have to go for a clean 270x5 again FLOOR PRESS 3RM - 255x3 this lift was real tough, so i'm real happy that i got it DB INCLINE BENCH PRESS 3X8-10 - 70x10, 70x10, 70x9 didn't take enough rest time before the last set b/c the first two sets went up pretty easily so i guess i didn't think that i'd need to rest as much for the last set, i was wrong JS ROWS 5X5 - 225x5, 225x5, 225x5, 225x5, 225x5 BARBELL SHRUGS 3X8-10 - 255x10, 255x10, 255x10 FACEPULLS 3X8-10 - 132x10, 132x10, 132x10 i'm starting to really, really like doing this lift SKULLCRUCHERS 3X10-12 - 105x12, 105x12, 105x12 EZ BAR CURLS 3X8-10 - 90x10, 90x10, 90x10, 90x10* on the last set i got the first 8 reps and then i just stood and held the weight, counted to 10 in my head, and got the last 2 reps so i figured i'd count that as getting all 10 reps |
| All times are GMT -8. The time now is 03:16 AM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.