02/24/2005
 

Friday's Workout


WORKOUT:

A2G Squats: 3x3 [1x3] @ 365, 385, 405lbs
Incline Bench: 3x3 @ 260lbs
JS Rows: 3x3 @ 245lbs
Dips: 2x6 @ Body Weight + 115lbs


A2G Squats: It felt so good getting this up and seeing everybody's reaction to it. I was sooo amped. The last rep was rough but I was able to go to the ground and power up. I might have been able to do one more rep but there was no way I was going to finish the rest of my workout.

Incline Bench: Didn't need a spot or anything. I was very wiped out after this.

JS Rows: Same warm up (Barbell hanging cleans). Man did I gas out on this one. The first two sets were OK but the last one suck ass. Second rep lost some form so I set the bar down for a 3 count and did the last rep.

Dips: I was so dead by this time I just couldn't get the reps out. Doesn't matter. everything else was awesome.


SUPPLEMENTS
Nothing to report.

DIET
Went to my gf's parents house and ate like a pig. it was good.

OVERVIEW
Deload here I come. now that I've blown through all my maxes I'm trying to make up a workout to keep the same pass of advancement but add some hypotrophy in the process. as you can see in my post on dfst.

Awesome job brother! I cannot imagine you doing A2G squats using a belt and knee wraps now! :D

That's exactly what I'm doing with my upper/lower in my journal. I did change some more things to add in some of Bill Starr's flavor. I kept the 3x3 for both flat bench and A2G squatting to further increase the weights. In doing the upper lower, you should be able to continue the strength increases since you'll be shifting a lot more focus on the supporting cast of muscles. For example, during one of your lower days you could incorperate pullthroughs, which IMO is one of the best hamstring and lower back strengtheners out there. After the deload, try to keep the 3x3 or even better the 1x3 for those two lifts and continue to climb up in weight. That's pretty much what I'm doing. Think about it.:240:

02/27/2006
 

Monday's Deload Workout

WORKOUT:

A2G Squats: 3x3 @ 365lbs
Flat Bench: 3x3 @ 295lbs
JS Rows: 3x3 [1x3] @ 210, 225, 240lbs
1 Armed DB Overhead Extensions: 1x10 @ 45lbs
DB Incline Curls: 1x10 @ 45lbs


A2G Squats: felt very good and ez.

Flat Bench: Nothing special.

JS Rows: Nothing special.

1 Armed DB Overhead Extensions: Nothing special.

DB Incline Curls: Nothing special.


SUPPLEMENTS
Nothing to report.

DIET
Going very well.

OVERVIEW
One more day and I'm done.

Even the deload numbers are impressive...Keep it up Dave! You and 0311 keep me motivated...I can't wait to start hitting numbers like that. :hbang:

thanks guys. I'm still trying to hammer out the details on my upper/lower dfst and will be posting something later to get more feedback from everybody.

03/02/2006
 

Thursday's Deload Workout

WORKOUT:

Front Squats: 3x3 @ 255lbs
Standing Military Press: 3x3 185lbs
Weighted Pull Ups: 3x3 @ Body Weight + 20lbs
Deadlifts: 3x3 @ 340lbs
Dips: 1x12 @ Body Weight + 90lbs
DB Hammer Curls: 1x10 @ 50lbs


Front Squats: I warmed up by doing power cleans which was a nice combo for warming up legs and the core muscles for standing press.

Standing Military Press: Nothing special

Weighted Pull Ups: Nothing special

Deadlifts: I really wanted to go heavy but this is Deloading and there will be plenty of time for that. ;)

Dips: Another day in the gym.

DB Hammer Curls: Just wanted to work on grip some.

SUPPLEMENTS
Nothing to report.

DIET
Fell off the wagon yesterday and will be eating a little junky today. Hey it's the end of 5x5... I want to reward myself. :fest30:

OVERVIEW
I will give my end results on Sunday as it will be the end of what I consider the week and I would have recovered the most at that time before starting my new workout.

Dave, i have 2 questions for you:

Q1: when u said dips @ 90 lbs, do u mean u added 90 lbs to your body which means the total weight was your bodyweight PLUS 90 lbs...?

Q2: u said DB Hammer Curls @ 50 lbs, does that mean 25 lbs in each hand, or 50 lbs in each hand... and, in addition to that: do u bring the weight fully up or just till the angel between your forearm and humerus is 90*...? the reason why i'm asking is because when i do hammers, i bring the weight fully up... so is what i'm doing right or wrong..?

thanks...

:cop: thanks for the look out. yes it's 90lbs. plus my body weight. I fixed it.

I grab 2 50lbs. DBs and do the curls till I reach full contraction.

your doing them right as long as your elbow stays relatively still, if your elbow starts moving forward too much you are loosing tension.

ok.. thanks for helping me...

in that case: man: your fucking strong... keep it up... :)

funny, I would just assume the dips were bodyweight plus 90 pounds, since I know that Dave doesn't weigh 90 lbs...

:D