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02-14-2007, 04:43 PM
| #101 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,401
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Gender:  |  I just thought I'd post in my journal so that everyone knows I haven't given up on it. Coming back from the shoulder I've managed to do almost 2 weeks of DF training. First week was pretty light and super manageable just to see how my shoulder would react. First week went well and I'm pushing weights close to what I did at the start of my initial run of DF. The reason I haven't been posting is because next week is spring break and I won't be in the gym, so I don't want to post a fragmented training schedule and I'm going to start posting when I get back and can dedicate myself to a proper loading phase. I'm not going away during the break but I will be away from school so no gym facilities..... I've got a couple barbells that can get up to about 200lbs, tractor tires, 8x8 wooden piers, Steel I-beams and truck rear ends at home (to name a few) Which means some Rocky style training! Squats and Lunges Deadlift Military Press Barbell Rows Plus I wanna do some strongman shit too since I can while I'm home: Tire Flip Fingal Finger Farmer's Walk Stones Truck Pull (have an old truck in the backyard and a fall-arrest harness that will work nicely to tie me to the truck) I've been watching alot of Mariusz Pudzianowski strongman shit hence the strong man events lol I'm planning on doing weights on sat (when I go home), mon, wed, fri and doing strongman sunday, tues, thurs. |
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02-14-2007, 06:24 PM
| #102 (permalink) | |
| Rank: Member Experience: 10+ Years Join Date: Jul 2006
Posts: 140
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02-15-2007, 06:05 AM
| #103 (permalink) | |
| Rank: Middleweight Experience: 5-7 Years  Join Date: Apr 2005 Location: 7th layer.. or DC.
Posts: 2,104
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03-07-2007, 01:18 PM
| #104 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,401
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Gender: | Back at er again! I'm finally back to my journal again  It's been a while but hopefully I can stay on track and stop spinning my wheels. Shoulder is 100% and I'm ready to smash some iron.  I've done 1 week of Dual Factor 5x5 and I'm almost done week 2 (I'll post week 2 when I'm done it on friday): Week 1: Monday: Olympic Squats: 5x5 175 Benching: 1x5 (pyramid) 185 JS Rows: 1x5 (pyramid) 165 Accessory (Overhead Tri Extensions) 2x10 Abs 5x10 Wednesday: Olympic Squats: 5x5 (reduced 15-20%) 135 Standing Military Press: 5x5 95 Deadlifts: 5x5 225 RG Pulldowns: 5x5 170 Accessory (Barbell Curls) 2x10 Abs 5x10 Friday: Wide Stance Squats: 1x5 (pyramid) 255 Benching: 5x5 165 JS Rows: 5x5 135 Accessory (Close Grip Bench) 2x10 115 Abs 5x10 I switched up fridays squats from A2G to Wide Stance because I want to really pop my squat number up. I brought my rows back down because I wasn't happy with my form at heavier poundages so I want to focus more on loading with good form for the time being. Overall I have a 4 week loading period, optional 1 week deload, and then 3 week peaking period followed by a deload. I'm hoping to really increase all my lifts and put on 5-10lbs. That is all for now  |
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03-09-2007, 11:06 AM
| #105 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,401
Country:
Gender: | Week 2 Monday: Olympic Squats: 5x5 185 Benching: 1x5 (pyramid) 190 JS Rows: 1x5 (pyramid) 175 Accessory (Overhead Tri Extensions) 2x10 Abs 5x10 Wednesday: Olympic Squats: 5x5 (reduced 15-20%) 155 Standing Military Press: 5x5 105 Deadlifts: 5x5 260 RG Pulldowns: 5x5 180 Accessory (Barbell Curls) 2x10 Abs 5x10 Friday: Wide Stance Squats: 1x5 (pyramid) 275 Benching: 5x5 175 JS Rows: 5x5 145 Accessory (Close Grip Bench) 2x10 Abs 5x10 Good week in the gym! I'm really loving those wide stance squats. I'm feeling pretty strong across the board, but I'm not going to get supid with the increments. I'm going to stick to my plan. I tipped the scales at just over 180lbs today  |
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03-12-2007, 01:49 PM
| #106 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,401
Country:
Gender: | Week 3 - Max Week Monday: Olympic Squats: 5x5 195 Benching: 1x5 (pyramid) 195 JS Rows: 1x5 (pyramid) 185 Accessory (Overhead Tri Extensions) 2x10 Abs 5x10 This week I'm hitting my maxes on all lifts. I picked these numbers really well, I left maybe 1 rep in the tank on each lift (if that). I think I've got this round of DF setup well for progression. |
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03-12-2007, 05:52 PM
| #108 (permalink) | |
| Rank: Member Join Date: May 2006 Location: California
Posts: 123
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03-12-2007, 06:11 PM
| #109 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,401
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Gender: | Thanks Bro! It is definitely time to get back to business. I've got some pretty big PRs coming up in the next couple weeks... Namely a 405 deadlift and a 315 squat! BOOYAH! |
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03-14-2007, 03:07 PM
| #110 (permalink) |
| Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005
Posts: 1,401
Country:
Gender: | Wednesday: Olympic Squats: 5x5 (reduced 15-20%) 175 Standing Military Press: 5x5 115 Deadlifts: 5x5 275 RG Pulldowns: 5x5 190 Accessory (Barbell Curls) 2x10 Abs 5x10 Today's workout didn't go exactly according to plan. Posted above was what I had planned to do and below is what I actually did. (Didn't have enough time to get in the full workout basically) Wednesday: Olympic Squats: 5x5 (reduced 15-20%) 175 Standing Military Press: 3x5 115 Deadlifts: 1x5 225 1x5 275 1x3 315 1x1 365 (it's quicker for me to do a pyramid like this since I don't have to take as long for rest) RG Pulldowns: 5x5 BW Abs 5x10 First I couldn't get a rack, then I got a rack with no bar, then some asshole was attempting to do snatches and kept dropping the weight (on purpose mind you) so I lost concentration and got pissed off. Basically I had a bad training day, but it wasn't a total loss. I cut out BB curls because it's not as important as the other exercies IMO. I didn't do all the presses because of that flaming dickpunch that kept dropping the weight. He seemed to drop it everytime I hit my sticking point and the shockwave from his assclowning dinked with my sets...Plus I was really pissed so I decided to hit deadlifts because they make me feel better  I'm gaining a nice amount of weight also, roughly 3/4's of a lb per week. Which, for me, is a real motivator...especially since I've been watching my PR's get crushed while the scale goes down |
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