3 June
Warm up
OHP: 3bar, 65, 95, 115, 135, 155, 180, 200, 180, 190, 200, 180, 190, 200,180, 190, 200, 180
Pendlay rows: 5135, 185, 205, 225, 245. 3275. 5245, 225
Chins: 1F+25, 1F+50, 1F+60, 1F+75
Front raises
Solid session today of pressing. Mucho pressing.
james
5 June
Warm up
Lying leg curl: 2065, 1585, 1295, 8110. Drop set: 1095, 85, 65
RDLs210225
Squats: 8135, 6155, 185, 205. 12230, 10260. 3275. 1*315, 335, 365
Leg press: a bunch
Foam rolling and stretching
Good session today but I was definitely a bit fatigued. I spent half of yesterday on the motorbike which is more work than it sounds and means I didn’t eat. I could certainly feel me lagging on the volume but I also think that part of it is just getting adjusted to the volume. I added some singles just to do some “heavy” work and I have to admit that (a) I really liked it and (b) it really kicked my butt. I’ll throw in the singles every other leg session. It’s all about volume on leg day but I don’t think that the singles are going to take away from it. I really do like the leg curls and RDLs before squats as it seems to help warm me up.
On a non-training related note, it was one of those weekends that makes me realize why I live here. It was just amazing weather and I spent half of yesterday on our local roads riding quite quickly. I saw a quote that read “just because you’re breathing doesn’t mean you’re alive” and that sums up why I ride. Then today we all went to the beach and enjoyed a stunning morning there. I loooooove summer!
james
My wife and I have always thought of packing our shit and moving out west, everything just seems better, cleaner and healthier over yonder, not that the east is bad its just needing a different way of life is something I always think of.
Haven’t made it here before. Very good lifting going on.
[quote]atypical1 wrote:
On a non-training related note, it was one of those weekends that makes me realize why I live here. It was just amazing weather and I spent half of yesterday on our local roads riding quite quickly. I saw a quote that read “just because you’re breathing doesn’t mean you’re alive” and that sums up why I ride.[/quote]
I know exactly what you mean, but for me it’s a bicycle. Being outside on a sunny day in beautiful countryside, racing down country lanes, there’s nothing better for improving the mood.
6 June - Sled pull. Heavy weight for shorter distance.
7 June
Warm up
OHP: 3bar, bar, 65, 95, 115, 135, 155, 185, 205
Bench: 3135, 225, 245, 275, 255, 265, 275, 255, 265, 275, 255, 265, 275, 255
DB Rows: 8*90, 95, 105, 110, 115, 120
Face pulls: 2 * 10
Cable rows: 4 * 10
All of the back work was done in between pressing sets. Bench was pretty solid and every rep was paused at the bottom. Bench is certainly feeling a lot stronger now
james
[quote]MattyXL wrote:
My wife and I have always thought of packing our shit and moving out west, everything just seems better, cleaner and healthier over yonder, not that the east is bad its just needing a different way of life is something I always think of. [/quote]
I love it here. I was born here so I’m a bit biased but I have moved around a lot in my life and I always do my best to come back. A lot of people hate the politics and complain about the hippies, liberals, Mexicans, or whatever else they want to complain about but those people will complain about anything. When we’re at the beach and I see my son and dog playing in the water together it makes me forget about everything else. I also like going to the playground and hearing Spanish, English, Filipino, and French all being spoken (this was yesterday) and seeing everyone getting along. That type of lifestyle means a lot to me.
james
[quote]hel320 wrote:
Haven’t made it here before. Very good lifting going on.[/quote]
Thank you sir!
[quote]FarmerBrett wrote:]
I know exactly what you mean, but for me it’s a bicycle. Being outside on a sunny day in beautiful countryside, racing down country lanes, there’s nothing better for improving the mood.
[/quote]
Nice, I see a lot of people riding here and it looks fun. I need to become rich so I can pursue many hobbies.
james
Nice training
some big pressing and squats
I like the OH row pendlay combo
nice work
Just catching up on your log, impressive stuff. The mountain dog stuff sounds a little like DC training, leave the biggest exercise to last and spend all your remaining energy on that lift. If it works as well as DC does then you will be a happy camper.
[quote]atypical1 wrote:
I really do like the leg curls and RDLs before squats as it seems to help warm me up.
[/quote]
Have you thought about splitting the curls and the RDL’s before and after squats? I think Meadows says to do the curl stuff before and the stretching work after.
I can do the stretching stuff after squats but fuggedabout it after leg press or hack squats. I’ve been trying:
Calves
Curls
Squats
Stretches (DL’s or GM’s)
Presses
Extensions
If anything, I am pulling the stretches from the session as I get some work on those on deadlift day.
Thanks everyone. I’m not super familiar with DC training except on a really high level. You are right though, if it yields results then I will be happy.
Good suggetion ddot. I hadn’t really thought of it simply because the article that I read had them together. My only concern is that I wouldn’t do them if they were last and they seem to work my hamstrings pretty well. You are right about the stretching so it wouldn’t hurt to do another set of them after leg press but this time they would act as a stretch.
james
[quote]atypical1 wrote:
Good suggetion ddot. I hadn’t really thought of it simply because the article that I read had them together. My only concern is that I wouldn’t do them if they were last and they seem to work my hamstrings pretty well. You are right about the stretching so it wouldn’t hurt to do another set of them after leg press but this time they would act as a stretch.[/quote]
They wouldn’t necessarily be last. For example, your last session could have looked like this:
Warm up
A. Lying leg curl: 2065, 1585, 1295, 8110. Drop set: 1095, 85, 65
B. Squats: 8135, 6155, 185, 205. 12230, 10260. 3275. 1315, 335, 365
C. RDLs210*225
D. Leg press: a bunch
Foam rolling and stretching
Good point. Let me do this for a month then try out that way and see if there’s a difference. It’s not a perfect experiment but it might be worthwhile to try out. That way I get my stretching in the middle of the training.
james
June 8
Warm up
Deads: 3135, 185, 225, 275, 315, 365. Triples on the minute: 63*405
Good mornings
KB Swings supersetted with step ups
I had forgotten just how much I enjoy doing deads on the minute. They just really get me fired up and I like that they take away any other thoughts from your head than the lift at hand. I did four or five sets of good mornings with pyramiding weight. KB swings and step ups rounded out this session. KB swings are just like pull throughs but get more into the conditioning side of things. I’m really concentrating on contracting my muscles when I lift and it’s making an impact on how my legs feel. I’m hoping those feelings translate to results.
james
Any signs of progress on the tape measure or scales yet from this routine?
Not yet but I’m only a couple of weeks in with the legs. But, before this my neck, chest, and legs had gotten a tad smaller but my shoulders and glutes had gained size. My waist had stayed the same. I think the the upper body work is going really well for me but the leg work needs to be changed. I’ll measure myself again in a couple of weeks and see if there was any progress.
james
10 June, Sled work
11 June
Warm up
OHP: 3bar, 65, 95, 115, 135, 155, 185, 205, 185, 195, 2205, 3185
Pendlay rows: 5135, 185, 205, 225, 245, 265
Dips: 8*bw, +25, +50, +75, +100, +75
Rolling and stretching
I feel worn out today. My son’s been sick and I have what he has. Whaaaaaa…
Press was tougher than it should have been but I’ll chalk it up to being sick. I’ll wear my belt for these top sets next time. Rows went well. I added dips back into the mix because I really think they helped out when I was doing them. I stopped to give my body a break but I think it can handle it.
james
12 June
Warm up
Leg curls: 2065, 1580, 1290, 10110. Drop set: 1090, 80
Leg press: A bunch
Squats: 8135, 185. 12230. 6275. 3315, 320. 15 135
RDLs: 10135, 225. 8275
Foam rolling and stretching
I was beat for this session between being sick and my legs not feeling 100% recovered. But I hit it pretty hard still and wanted to get the volume in there. I think I like that squat progression as it keeps things relatively heavy but I still get some volume. I think that if I were feeling better I could have kept going on the triples a bit. I had to do the leg press before squats today because the racks were taken. I think that leg pressing is causing me some knee issues. That really makes me upset because I always hear about what a great mass builder they are.
Overall a good session now that I reflect back on it. I need to figure the recovery piece of it out though.
james