Going Heavy

Training Logs
1

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After having a month or two of stale training and frustration stemming from the constant pain in my hips, I’ve decided to hang up my powerlifting ambitions for a while and spend some time focusing on lifts that aren’t the big three. I’m currently sitting at 210-205 lbs morning weight (depending on carbs and water) at 5’6". I’ll post my records from the beginning of this new phase in my training (which started Monday, 10/5) and then continue to update as I progress and evolve.

“I believe that one defines oneself by reinvention. To not be like your parents. To not be like your friends. To be yourself. To cut yourself out of stone.”
-Henry Rollins

2

10-5-2009

Diet: Moderate

Training:
Dumbbell Incline Press-
45 x 10, 60 x 10, 80 x 10, 100 x 9+5+2

Viking Press-
90 x 10, 140 x 10, 180 x 10, 230 x 7+3+1

Seated Lateral Raise-
40 x 16

Incline Skullcrusher-
40 x 10, 60 x 10, 80 x 10, 100 x 16+7+4

High Row-
90 x 10, 180 x 10, 270 x 10, 320 x 10+5+3

Reverse Grip T-bar Row-
50 x 10, 100 x 10, 175 x 6, 210 x 6, 175 x 16

*extreme stretching

10-6-09

Diet: Low

Training: None

10-7-09

Diet: High

Training:
Preacher Curl-
bar x 10, 45 x 10, 65 x 10, 85 x 10+5+3

Pinwheel Curl-
40 x 10
55 x 12

Leg Press Calves (5/5/5 tempo)-
90 x 10, 180 x 10, 270 x 10, 360 x 10

Squat-
bar x 10, 135 x 10, 225 x 5, 275 x 5, 315 x 14

*extreme stretching

10-8-09

Diet: Low

Training: None

10-9-09

Diet: Moderate

Training:
Dumbbell Bench-
50 x 10, 70 x 10, 90 x 10, 110 x 9+4+3

Isolateral Shoulder Press-
30 x 10, 60 x 10, 90 x 10, 120 x 13+6+3

Seated Lateral Raise-
40 x 18

Hammer Strength JM Press-
90 x 10, 140 x 10, 180 x 10, 210 x 10+3+2

Long Cable Row, Wide Grip-
40 x 10, 80 x 10, 120 x 10, 150 x 15+7+3

Yates Row-
135 x 10, 185 x 10, 225 x 10

*extreme stretching

3

[b]10-10-09

Diet:[/b] Low

Training: None

4

There is such a thing as a HS JM Press?
Why don’t we get cool machines over here…

Good luck with your training btw, are you planning to go up a weight-class?

5

[quote]Cephalic_Carnage wrote:
There is such a thing as a HS JM Press?
Why don’t we get cool machines over here…

Good luck with your training btw, are you planning to go up a weight-class?

[/quote]

I do the JM Presses on the Hammer Strengh Incline machine (the upright Isolateral one). I set the seat very low and lower the handles to my neck using my elbows and not a traditional press-type eccentric.

Great tricep movement and good for me since I can’t stand pressing in the smith.

I’m planning on getting big and lean. I’m not really focusing on powerlifting at all at the moment, just enjoying training and making progress. I’ll figure out the weight class thing later on, but I will be a very heavy and fairly lean 198 (which means 215 or so) at the least the next time I compete.

6

whore

7

[quote]buckeye girl wrote:
whore[/quote]

You know you like it.

8

How come no hamstring exercise?

Also, why are you using lateral raises in both workouts?

Finally, the calf protocol in DC is actually explosive positive, 5 second negative, 15 second hold at fully stretched/bottom position.

9

[quote]Sentoguy wrote:
How come no hamstring exercise?

Also, why are you using lateral raises in both workouts?

Finally, the calf protocol in DC is actually explosive positive, 5 second negative, 15 second hold at fully stretched/bottom position.[/quote]

Well, I had a feeling it would only be a matter of time until someone would chastise me for sacrilegiously modifying the program.

Trust me, Sento…I know perfectly well what I am doing. This is not my first blast…in fact, I am somewhere into the double digits now with them. Have you forgotten that I was one of the people telling you all of this stuff in the original DC thread several years ago? I hope I am misinterpreting the condescension in your post.

I have been having recurring hip problems for the past couple of months. These disappear when I limit my hamstring training. My legs naturally tend to be fairly large (28" thighs currently at 5’6", measured at mid-thigh) and my hams have always benefited significantly from conventional deadlifts, which are done on the third upper body day of my rotation.

Given my background in powerlifting, I am very capable of recruiting my hamstrings to a great degree when I squat and they are still very sore from Wednesday’s squat session. For me, the risk vs. reward makes omitting direct hamstring work acceptable. If I had access to a GHR and a reverse hyper, I would consider using those, but my gym is a poorly equipped commercial gym.

I am doing lateral raises in every workout because I am interested in bringing up my rear and medial deltoids in order to give myself a wider appearance. I am short and stumpy so the wider my shoulders are, the less I will look like a refrigerator. From my past experiences, they do not affect my recovery from session to session.

When I feel that my deltoids have reached an acceptable size and shape, I may drop the lateral raises. For now though, they cost me next to nothing in terms of recovery and I do feel that they contribute significantly to overall shoulder development for me personally.

Finally, the DC calf protocol tends to leave me with tendinitis in the soles of my feet. The modified tempo corrects this.

I am also doing pinwheel curls for every forearm movement as I feel these are easily the most effective forearm exercise for me and one could just as easily omit forearms entirely on this program and they would grow.

Scott and I discussed this and he said that a certain well known DC trainer uses only one forearm exercise in his training, but warned me that people would jump all over me for not adhering strictly to the protocols.

I am at the point in my lifting career where I know how to lift and I don’t need a strict set of rules and regulations provided by someone else to be successful. I know my body and how it responds to manipulations of different variables.

Thanks for your input.

10

Let’s see you get huge big guy. 35 inch upper legs pls?

11

[quote]bugeishaAD wrote:
Let’s see you get huge big guy. 35 inch upper legs pls?[/quote]

Like.

12

[quote]bugeishaAD wrote:
Let’s see you get huge big guy. 35 inch upper legs pls?[/quote]

I’ll see what I can do…I’ve kind of got my mind set on a 405x20 squat so maybe, haha.

13

[b]10-11-09

Diet:[/b] Low

Training: None

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[quote]Stronghold wrote:
Sentoguy wrote:
How come no hamstring exercise?

Also, why are you using lateral raises in both workouts?

Finally, the calf protocol in DC is actually explosive positive, 5 second negative, 15 second hold at fully stretched/bottom position.

Well, I had a feeling it would only be a matter of time until someone would chastise me for sacrilegiously modifying the program.
[/quote]

Wasn’t chastising you, just asking why you didn’t include hamstrings, are using lateral raises multiple times and altered the calf protocol.

There was no condescension, simply curiosity. I know that you are familiar with the program.

Well there ya go. You answered my question about hamstrings right there. I’ve always felt floor deads a lot in my hammies as well.

I hear ya.

I figured it was for a similar reason.

Cool.

Sounds like Plantar fascitis. Ever try using a lacrosse or golf ball on the bottom of your feet? Might help relieve a lot of the tightness.

But if you feel that this is working for you, then keep doing it.

Pinwheels are a great forearm exercise. If you were going to pick just one, that’d be my choice as well.

Again, wasn’t jumping all over you, just curious as to why you were doing certain things the way you were.

[quote]
I am at the point in my lifting career where I know how to lift and I don’t need a strict set of rules and regulations provided by someone else to be successful. I know my body and how it responds to manipulations of different variables.

Thanks for your input.[/quote]

Cool.

15

How long have you been doing the carb cycling? How are you liking it so far?

16

[quote]Sentoguy wrote:
How long have you been doing the carb cycling? How are you liking it so far?
[/quote]

I’ve just started it recently, it’s definitely easier mentally.

17

[b]10-12-09

Diet:[/b] Moderate

Training:
Incline Curl-
20 x 10, 35 x 13+5+3

Pinwheel Curl-
40 x 10, 55 x 16

Seated Calf Raise (5/5/5 tempo)-
45 x 10, 90 x 10, 135 x 7

Hack Squats-
90 x 10, 180 x 10, 270 x 10, 360 x 10, 450 x 6, 270 x 20

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[b]10-13-09

Diet:[/b] Low

Training: None

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[b]10-14-09

Diet:[/b] High

Training:
Hammer Incline-
90 x 10, 180 x 10, 270 x 10, 320 x 7, 270 x 8+3+2

Upright Rows-
bar x 10, 65 x 10, 95 x 10, 115 x 15+8+5

Seated Lateral Raise-
40 x 20

PJR Pullover-
bar x 10, 75 x 10, 115 x 14+7+3

Lat Pulldown, Wide Grip-
70 x 10, 120 x 10, 160 x 10, 200 x 13+5+3

Conventional Deadlift-
135 x 5, 225 x 3, 315 x 1, 365 x 8

*extreme stretching

[b]10-15-09

Diet:[/b] Low

Training: None

20

Been a while. Shoulders have been wonky so I haven’t pressed in a long time. Feeling better though.

Strict Press- worked up to 135x12, then 95 x 10 x3
Pronated Chin- 30 reps
Hammer Curl- 60 x 10 x3

Then, using a 16 kg 'bell, did:

3 rounds of:
10 clean and press/side
15 rows
20 pushups