Dfst - Bodybuilding Discussion on Bodybuilding.net Personal Journals

RobS · 02-09-2008, 12:07 PM

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

btw-sorry for the long first post, but i figured it might be helpful to provide some background information

_Wolf_ · 02-09-2008, 12:10 PM

what is the dfst program you are on?

RobS · 02-09-2008, 12:12 PM

the program is posted in the powerlifting section of the forum. i think the original posted was 0311

RobS · 02-12-2008, 11:00 AM

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

RobS · 02-12-2008, 11:10 AM

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

HIThopper · 02-12-2008, 09:27 PM

Holy shit thats some weight on the bar bro, NICE

widdoes2504 · 02-13-2008, 04:20 AM

Good work RobS!! Keep it up

iron_worker · 02-13-2008, 05:58 AM

Ya man, thats something to be proud of. Solid work.

Eric3237 · 02-13-2008, 06:27 AM

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.

Pitysister · 02-13-2008, 01:56 PM

nice work man....those goodmornings would crush me.

02-09-2008, 12:07 PM	#1 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 103 Country: Gender:	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 btw-sorry for the long first post, but i figured it might be helpful to provide some background information

02-09-2008, 12:10 PM	#2 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,297 Gender:	what is the dfst program you are on?
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-12-2008, 09:27 PM	#6 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 543 Country: Gender:	Holy shit thats some weight on the bar bro, NICE
	HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

02-13-2008, 04:20 AM	#7 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,142 Country: Gender:	Good work RobS!! Keep it up
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

02-13-2008, 06:27 AM	#9 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,028 Country: Gender:	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.
	Eric3237's Sig:"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...

02-09-2008, 12:12 PM	#3 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 103 Country: Gender:	the program is posted in the powerlifting section of the forum. i think the original posted was 0311

02-12-2008, 11:00 AM	#4 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 103 Country: Gender:	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

02-12-2008, 11:10 AM	#5 (permalink)
RobS Rank: Member Experience: 3-5 Years Join Date: Feb 2008 Posts: 103 Country: Gender:	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

02-13-2008, 05:58 AM	#8 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 540 Country: Gender:	Ya man, thats something to be proud of. Solid work.

02-13-2008, 01:56 PM	#10 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	nice work man....those goodmornings would crush me.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

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