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Post by dopar66 on Aug 21, 2006 13:06:15 GMT -5
I don't have as much time this fall as I did in the summer, to post workouts. I'll have to keep it short and sweet. I tried the Swedish last week while I was on de-load. I just didn't have time to complete the workouts before work. Looks like I'll be using the old format, with changes to the bench routine to be discussed later. Today: Squat, what else? ;D BWT 178 135x5 225x5 315x3 435x1 365 2x5 Calf raises: a bunch of weight for a bunch of reps. Supersetted with squats. That was it. Getting over the soreness. I'll be back hitting it hard in the next few weeks. God Bless. Doug
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Post by jimroberts on Aug 21, 2006 17:50:04 GMT -5
Hey Doug, Good luck with the upcoming cycle!
How did the 435 feel? That is over double your body weight right out of the gate. That is awesome!!!
Jim (TheMuse)
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Post by Beau Clark on Aug 21, 2006 18:06:14 GMT -5
Nice squats buddy. My squats has always been week but im working on it.
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Post by dopar66 on Aug 21, 2006 18:50:12 GMT -5
Hey, Muse! Hope all is well my friend! How did it feel? Heavy! How did I feel? Still sore! ICY HOT!!! :')
Thanks for the kind words.
Scorpion, best I recall you had a right decent squat! All I can tell you is if it's a weakness, make it a strength. Dom certainly has, although his meet lift was off due to dropping weight. His overally squat had gone way up prior to his losing weight.
God Bless. Doug
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Post by dopar66 on Aug 22, 2006 12:11:16 GMT -5
Tuesday: TL bench day (tired and listless)
BWT 176
Bench 135 2x5 225 2x3 275x1 300x1 250 3x3 with 3 second pause
Illegal wide grip bench 225 2x5
CGBP ring finger in knurl 225 2x3
Declines: 275 2x3
Dumbell presses: 70, 80, 90 x 5 each
Those tricep thingys with elbows flared and extending up (sorry couldn't resist) :') 50, 60 x 5 each
Ran out of time, energy and motivation.
45 minutes
God Bless. Doug
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Post by 3speed on Aug 22, 2006 16:06:01 GMT -5
Bro, you are one sick animal. I usually have to take the week after a meet off and then I can start at about 50% the following week. And the following week I might hit 60%. You just jump right back in there at 70%. Watch out for those tricep thingys...we will be reading about you over on bb.com. Looking forward to following this log. Might even post up one myself to see if I can get a few pointers.
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Post by dopar66 on Aug 22, 2006 18:43:32 GMT -5
Hey, 3Speed! Yeah, I tried that. I came back so weak it just wasn't working. Thought I'd try the "sick animal" approach to see how it went. So far so good. :')
I hope you do start a log! I'm anxiously awaiting to see how great that comeback is going! I know you've kept me posted pretty good so far, but it's always way cool to get feedback. I expressed recently it's like having a dozen training partners, it ROCKS!
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Aug 23, 2006 8:53:17 GMT -5
Nice workout there Doug!
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Post by Chris Mangano on Aug 23, 2006 11:56:13 GMT -5
You did all that in 45 minutes? Man, talk about constant motion!
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Post by dopar66 on Aug 23, 2006 15:09:15 GMT -5
Constant motion gets old fast!
Today: back and biceps (supplemental type stuff)
Low pulls: 90x20 180x10 270 2x10 180x10 90x10
pulldowns 150x5 180x5 210 2x5
concentration curls 35x5 50x5 65x5
40 minutes. Gave up on the constant motion. :') Thanks for the kind words, guys!
God Bless. Doug
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Post by dopar66 on Aug 25, 2006 8:07:04 GMT -5
My "what in the world was going on" deadlift workout: 8/25
BWT 176
Good mornings: barx10 135x5 High bar squats 135x5 Deadlifts with feet on blocks 135 2x5 225 2x3 315x2 Regular old deadlifts 405x1 455x1 405x3 405x1 I was going to do 3 on that set, but when I got to my knees I felt like I was falling over so I dropped the bar. Weird. Wasn't dizzy or anything, just falling forward. So for the heck of it I did 405 again 315x3 sumo style
40 minutes.
Everything felt heavy. Still have a really sore spot in the left side of my "thorax" area of my back. Not sure what to make of that. The last two nights I had night classes until 10:00, in bed at 11:15, and waking up around 5:00. Energy is....nonexistent.....
Next week WILL be better! The Lord blessed me enough to make it through this workout, so I'm leaning on Him to get me through next week too!
Yall have a wonderful weekend!
God Bless. Doug
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Post by benchintraining on Aug 25, 2006 11:17:00 GMT -5
No sleep = No power. Still a solid workout. How are you designing your workouts? Get some rest over the weekend and tear it up on Monday.
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Post by dopar66 on Aug 25, 2006 11:34:01 GMT -5
Design implies planning, which requires planning time. I do a lot of winging it. I have a basic plan I stick to, and it's a different plan for the squat, bench, and dl. However, as you well pointed out, part of my original plan did in fact include sleep....
:')
Thanks for the encouragement.
God Bless. Doug
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Post by 3speed on Aug 25, 2006 16:35:30 GMT -5
Actually, I was thinking along the opposite lines. You are proof of the old saying about comp day....Little sleep = big lifting.
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Post by dopar66 on Aug 28, 2006 7:22:35 GMT -5
Thanks 3Speed, I needed that. Bench Day BWT Touch-n-go 135 2x5 225 2x3 275 x1 315x2 (help on 2nd) Paused 3 seconds 275x1 255 3x3 Declines 275 2x3 Tricep pressdown things Stack x10 Deload 3 plates each time, 5 reps, down to 100# 40 minutes God Bless. Doug
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Post by dominic on Aug 28, 2006 12:26:40 GMT -5
Doug,
Good benching day. 315 will fall in competition soon.
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Post by Chris Mangano on Aug 28, 2006 15:02:25 GMT -5
Ya, no doubt that 315 will fall soon. Nice job Doug.
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Post by Beau Clark on Aug 28, 2006 20:53:05 GMT -5
Nice training, keep doing those paused reps with some board work and floor presses they will get you strong fast, you might want to incorporate some soft touch bench into you training somtimes also.
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Post by dopar66 on Aug 29, 2006 8:07:00 GMT -5
Thanks, guys. Sarge, I only have 40 minutes per workout, and that eliminates most assistance work. I do assistance on my "off" bench day, but no boards/chains/bands.
Today: Philippians 4:13 squat day!
BWT 177
Squat: Using excellent knee sleeves and wrist straps provided by APT Pro Wrist Straps :') 135x10 225x5 315x2 405x1 Took off excellent knee sleeves and wrist straps provided by APT Pro Wrist Straps :') 455x1 430x2 405x3 315x5
Box squats: 225x5
Seated Calf raises: Supersetted 200#x20 reps between each squat set
Whenever I'm about to do a set, I pause and say "I can do all things through Christ who gives me strength. Not by might, nor by power, but by My Spirit saith the Lord." Well, today I felt like I was talking to the ceiling, not to the Lord, so I added, "Lord, speak to me, and let me listen." The 455 came up like it was on springs. The 430 I felt good for 3 or maybe 4, but I heard that still, small voice saying "Stop." I racked up and looked, and the weights on the left were sliding off the bar, with the clamp in place.....so I said "Thanks for telling me to stop!" After that, all the sets felt like I could go and go, but I had to be obedient and stop when it was time. It wasn't about setting PRs, but listening. I was exceedingly blessed!
I hope God blesses yall today like He has blessed me! Doug
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Post by dominic on Aug 29, 2006 8:33:52 GMT -5
Doug,
That sounded like a great squat workout. Very well done.
DOm
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Post by jimroberts on Aug 29, 2006 8:39:59 GMT -5
Awesome Doug!!!
You are inspiring as it is through your devotion serves to remind us all what it is all about. It is through your ministry that I too reflect on whats important and am learning to listen to him that saved us and am finding my way.
Thank you!!!
Jim (TheMuse)
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Post by dopar66 on Aug 29, 2006 11:40:44 GMT -5
Thanks, Dom. It felt great!
Jim, I really appreciate the kind words. It's really humbling to think about how much folks can affect each other, and I am thankful to have been shown to try and be a positive affect. I appreciate that.
God Bless. Doug
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Post by 3speed on Aug 29, 2006 17:47:58 GMT -5
Thank you for sharing that , Doug. I learned to never, ever ignore that voice a long time ago. Listening and obeying literally saved my life on 2 different occasions.
BTW, strong workout too......Powerfull Bro.
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Post by dopar66 on Aug 30, 2006 11:40:49 GMT -5
Thanks, 3Speed. I know sometimes with you and a couple others I feel like I might be "preaching to the choir." :') One thing I learned a while back. Knowledge comes from learning from your mistakes. Wisdom comes through learning from others' mistakes. If I can help one person I feel like I've done what I was supposed to do.
Today I did some accessories. I was so drained physically I did about 1/2 of the workout. On the curls, I got up to 115 lbs. It felt heavy. So I decided to do a few sets of eight. It went like this: 8, 5, 3 (Talking to self: "5 + 3 = 8, I'm good.")
I'm glad I'm not competing in the strict curl comp!
:')
God Bless. Doug
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Post by dopar66 on Sept 5, 2006 7:12:55 GMT -5
Today was another squat day where the blessings were flowing! I just can't comprehend how blessed I am to be able to lift. Whenever I think about the x-rays and all the funky skeletal things I have going on, there is only one way I can think of that I'm able to do the things I do, and that is by the Grace of God.
BWT 179 135x10 225x5 315x2 405x1 455x1 440x2 410x3 315x5 225x5
Calf raises: 280 10x20
Time: 35 minutes
I had the other powerlifter check my 455 for parallel, just to make sure. He said it was white lights.
I'm in the middle of class (uh oh, the teacher is skipping!) so I'll get back with yall this afternoon.
God Bless. Doug
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