Dave's training journal

[ptreyesgreg]

Nice job getting back on the bike Dave.   I like the looks of that program.  Which program is it?  It looks similar to the Bridge but also a bit different.

[Dave]

Great seeing you again Dave. Nice to see you jumping right back on that horse. The meet is over, you set some PR's and that's all that matters. As already mentioned you were in a lighter weight class too. Hold your head up high, you did well. 

Yeah you too Rich. It was a great time.  Already can't wait for next year

Love the motivation Dave, u are setting a good example for me to follow lol. Liking this program, simple and the workouts are fast. Just what I need right now, great find!

Hell yeah buddy! Can't sit around and mope.  Fix the weaknesses!

Nice job getting back on the bike Dave.   I like the looks of that program.  Which program is it?  It looks similar to the Bridge but also a bit different.

Thanks Greg.  It's their 7 week hypertrophy program.  Mainly all compound lifts with some pretty high volume.

[Dave]

Belted Sumo Deads
6@6, 6@7, 6@8 x 2

6 x 135
6 x 225
6 x 275
6 x 315

Close Grip Bench

8@6, 8@7, 8@8 x 3

8 x 95
8 x 135
8 x 185
7 x 185
8 x 155

Front Squats (myoreps)

Myoreps are an amrap set, then take 5 breaths and do 3-5 more reps.  Repeat until you can't meet the previous sets numbers. 

16 x 65 lbs
4 x 65
4 x 65
4 x 65
4 x 65
4 x 65

DB Curls

12 x 25s
12 x 25s
12 x 25s

First time doing sumo style deads.  I've played around with them before but I've decided to stick with them for awhile and see if maybe I do better with them than conventional.  I really liked them.  I had no problem using a belt and bracing this way while with conventional I can't use a belt or brace nearly as well.  Worked up to 315x6 and had more in the tank.  I'm hoping a good few weeks of these might see some solid progression.

Myorep front squats are evil.  Nearly puked after lol.  Weight wasn't heavy but I did forget going into it it's supposed to be paused front squats.  I was planning on upping the weight next week but now maybe I'll hold off lol

[Andrew]

Great job Dave. Sumos may be the ideal position for you. Only one way to find out, work them and see.

Even if you go back to conventional you may find they transfer well. That has been the case for me. I’ve been doing 2 week blocks of sumo when I deload and it is transferring well to my conventional deads

[ShawnJ]

Myo rep front squats for me tonight, it’s gonna be guud lol. Awesome workouts Davey!