Author Topic: Dave's training journal  (Read 24751 times)

Online Dave

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Re: Dave's training journal
« Reply #855 on: February 16, 2018, 09:41:12 PM »
Time to get going.  Back has been decent these last couple of days.  Last night I got under the bar for the first time in a week with anything more than 135 on it.  I didn't go nuts last night but did enough to know that I was doing better.  I went up to a 245 single and then did 2 sets of 3 with 185 and 1 set of 3 with 205 unbelted.  Went well and the weight sure didn't feel heavy.  My back was tight this morning but loosened up as the day went on. 

Tonight I did 2 count paused bench.  I worked up to a single with 215 which was my opener last year. I'd say it was about a 9 rpe.  Then I did 2 sets of 3 with 200 and 1 set of 3 with 195.  All about a rpe 9 as well.

Afterwards I did paused deads. Those who know me know I'm freaking out as I'm about to start lol I worked up a triple with 315 pausing an inch off the ground and then dropped it back down to 275 for a triple and then 245 for another triple.  All beltless. 

Back is again moving around on me but it feels okay.  Not like a week and a half ago that's for sure. 

Feeling pretty confident going forward.  Going to train 3 days a week from here on out up to the meet.



Day 1 is comp squats, 2 count pause bench and paused deads

Day 2 is Comp bench, 2 count pause squats and OHP

Day 3 is Comp deads, touch and go bench, front squats and slingshot bench

No time to fuck around with programs now.  This'll be it right up to the meet.   
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Online Andrew

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Re: Dave's training journal
« Reply #856 on: February 17, 2018, 12:28:12 AM »
Glad you are feeling better. Good program, i like the exercise selections. Do you have a plan to adjust volume as you go?
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Online ShawnJ

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Re: Dave's training journal
« Reply #857 on: February 17, 2018, 12:43:14 AM »
It's go time Davey! Good start today!
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Online Dave

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Re: Dave's training journal
« Reply #858 on: February 17, 2018, 08:15:32 AM »
Glad you are feeling better. Good program, i like the exercise selections. Do you have a plan to adjust volume as you go?

Yeah there's an actual rep scheme involved. Should be good.  I may have been a little over zealous with the deads last night as I'm feeling it this morning but the more I move the better I feel.    This is based on a 4 week cycle that Jordan from barbell medicine wrote and then Shawn tweaked it a bit for the meet peak.  I didn't actually follow the required rep scheme last night.  Last night I was just testing the water and seeing what I could realistically put on the bar.  There's really not a lot of difference between the 4 week program and the meet peak anyway.   We're going away for a week over March break so that changed all of my original plans.  I had thought about the option of just taking the 5-6 days off and continuing on with TSA but that thought was driving me nuts. It would be right when the reps and weights were at the highest.  This was a better choice as well well with my back being a mutha so I can self regulate it better.  I have a nagging personal trainer  on stand by as well to help with that as well ;D

It's go time Davey! Good start today!

Thanks brother!
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Online BLK00TJ

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Re: Dave's training journal
« Reply #859 on: February 17, 2018, 10:14:26 AM »
Way to get back at it Dave!  Looking forward to some PRs leading up to and including your meet.

Online ptreyesgreg

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Re: Dave's training journal
« Reply #860 on: February 18, 2018, 04:05:08 PM »
Day 1 is comp squats, 2 count pause bench and paused deads

Day 2 is Comp bench, 2 count pause squats and OHP

Day 3 is Comp deads, touch and go bench, front squats and slingshot bench

No time to fuck around with programs now.  This'll be it right up to the meet.   

Sounds like a good plan Dave. :)  I'm in to watch you kicking ass down the stretch heading into April...
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Online Dave

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Re: Dave's training journal
« Reply #861 on: February 18, 2018, 10:34:03 PM »
My back is feeling awesome today :)


Comp Bench
***1 single at rpe 8, 5 reps@rpe8 for 4-6 sets

Worked up to a 225 single which felt pretty slow. 
Tried for 245 and it got halfway up. 
Lowered to 205 for a single.

5 x 185
5 x 185
5 x 185
4 x 185 (10, paused that a little too long)
5 x 175
5 x 165

2 Count Paused Squat
***4@7, 4@8, 4reps@rpe 9 for 3-4 sets

4 x 175
4 x 195
4 x 225
2 x 225 (9.5 - really slow)
4 x 185
4 x 185

Overhead Pess
***7 reps @6, 7@7, 7reps@rpe 8 for 4 sets

7 x 95
7 x 105
4 x 115 (shoulders just fried at this point)
7 x 95
7 x 95
7 x 95


Overall pretty good session.  That comp bench for reps was tough.  Tried to tell myself the commands on each rep but that got a little tiring as the sets went on. 

Deads, touch and go bench, front squats and some sling shot work on Tuesday morning!
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Online Andrew

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Re: Dave's training journal
« Reply #862 on: February 19, 2018, 12:07:23 AM »
Excellent Dave. Beautiful start and glad the back is feeling good
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Online ptreyesgreg

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Re: Dave's training journal
« Reply #863 on: February 19, 2018, 09:22:37 AM »
Great looking workout Dave. :)  No nonsense there...just a lot of good strong volume and reps.
Everybody's always in such a rush all the time...I can't fake where I'm at...you're just where you're at. -Mark Bell

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online piperdown

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Re: Dave's training journal
« Reply #864 on: February 19, 2018, 11:06:09 AM »
Good to hear you're feeling better.

I like the volume you've got going.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Dave's training journal
« Reply #865 on: February 19, 2018, 06:52:20 PM »
Great workout Davey, glad the back is feeling good. Let the whip cracking begin!!  :sneaky:
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