Dave's training journal

[Dave]

Well I thought I'd give it a few weeks and see what happened.  For the last couple of weeks I've been logging in here first and checking the journals so I'll take that as a sign and start a journal up here again too.


I'm Dave.  I've decided to take a big step for myself and that's to join John, Shawn and what seems like a few of you guys in NY in April.  Right now my best current lifts are:

Squat - 300 lbs
Deads - 405 (with versa grips)
Bench  - 225

My goal for April is to break 1000 total on the platform.  In a perfect world I'll do it before and there's a chance I might but I want that 1000 total in writing 

I'm training for this meet using the same Candito program that John is using.  Currently I'm on cycle 1, week 3. 




Today's training:

Squats

Warm-up

5 x bar
5 x 95
3 x 135
3 x 155
3 x 185
1 x 205

Program sets

4-6 x 220 - Got 6
4-6 x 220 - Got 6
4-6 x 220 - Got 6

http://www.youtube.com/watch?v=awTY1QSQivE

Squats walk out - 315

http://www.youtube.com/watch?v=4uSS9k2lF2k

Deads

Warmup

5 x 135
3 x 225

Program sets

3-6 x 320 - Got 5 (mixed grip)
3-6 x 320 - Got 3 (versa grips) 

Wiped out tonight.  I'm not a big fan of evening workouts.  The deads just weren't happening today at all.  Squats felt pretty good. Felt great getting 315 on my back again for the first time in a couple of months.  I'm hoping to bury that one by Christmas.   


Upper body day tomorrow.

[Get-n-fit]

IN!! Welcome to the journals and good luck Dave,   you got this!

[Bando]

Welcome to the journals, good to have another high bar squatter on board, we seem to be a minority. 

[Trev71]

In.

[Dave]

IN!! Welcome to the journals and good luck Dave,   you got this!

Thanks man, appreciate it.

Welcome to the journals, good to have another high bar squatter on board, we seem to be a minority.

Thanks Bando.  I've tried low bar a few times and it's just not gonna happen.

[John]

OH HI! Look at you already Mr. Popular here. 

Ill follow along I guess.

Oh and In!

[ShawnJ]

Haha another beauty gif by John! If I knew how to f'n post one I would, but of course IN!!
Let's do this Dave!!

[piperdown]

Welcome Dave!
We've got similar stats on lifts so it will be fun to follow along.

[Dave]

OH HI! Look at you already Mr. Popular here. 

Ill follow along I guess.

Oh and In!

Where do you find this shit lol

Haha another beauty gif by John! If I knew how to f'n post one I would, but of course IN!!
Let's do this Dave!!

It's going to be a fun few months man!!

Welcome Dave!
We've got similar stats on lifts so it will be fun to follow along.

Thanks Eric. 

In.

Great thanks.  Just checked out your journal as well! 

[Cali]

Welcome. You can definitely break a thousand by then, prob more if you put your mind to it.

[Dave]

Thanks Cali.  I sure hope so.

***************


Early start today.  I much rather early workouts no matter what time of day I get up.  I work shift work usually so have a schedule that's all over the place but just recently landed a 1 year posting at work that has me working 7-3.  I tried last night to do a late night session after my day and hated it.  Back to normal today with an early morning before work session.  Did my workout in the work gym which I don't normally do but my two daughters both had sleepovers last night so basically took over my basement 

Candito 6 Week
Cycle 1 l Week 3 l Day 2
Work Gym


Bench

20 x bar
10 x 95
5 x 135
3 x 155

Working sets

4-6 x 175 - Got 6
4-6 x 175 - Got 6
4-6 x 175 - Got 6 - vid

http://www.youtube.com/watch?v=Kc_VQ9zuY-Q

DB Rows

6 x 100s
6 x 100s
6 x 100s

I don't usually use this much weight since I don't have 100s at home.  Grip was failing before strength on these.  Should have brought straps but got through them with a couple of pauses on the last set to readjust. 

Standing DB OHP

6 x 40s
6 x 45s
6 x 45s

WideGrip Lat Pulldown (machine weight)

6 x 150
6 x 150
6 x 150

Such a difference between these and my plate loaded one at home.  This felt like nothing and was the entire rack.  At home 110 lbs feels almost too much. 

That's it for the weekend.  Have a good one guys!

[ptreyesgreg]

In on your journal over Dave.   Can't wait to follow along on your march to 1000+ in April.

[John]

Dave- first great program day and getting 6's across the board. Im with you on lat pull downs feeling different. Pully machines vary a lot from what I've seen. That's why I just go by what feels like Im getting work in rather than pinned weight.

In preparation for the meet  we need to start to work on  bench form a bit more. You still seem to be doing a close grip bench and will lose weight on the bar doing it. If you notice your hands on the bar while pressing they are inside your elbows and as such they bend a bit too. Your power position will have your hands under your elbows through the entire motion. This will also help you get a better tuck on the way down- bringing your elbows in towards your lats- and flare on the way up.

Take a look at Mikes set up and where his hands are over his elbows and how he uses flare.

http://youtu.be/ReaIfedUlkk

[piperdown]

Good catch there John on it almost being a cgbp. 2 more inches in and that's where my hands are for cgbp.

Dave, just a fyi as you'll have to play with hand position a bit, but my pinkie is right at the smooth ring line. That's the position that generates the most power for me. But, again you'll have to play a bit to find your sweet spot.

[ShawnJ]

Hitting all your reps consistently Dave, great work! You obviously see how pansy I have been about starting the program. It's going to be real tough with what I got plugged in but hope to pick up where I left off.
No advice for your bench, yes I think it's very narrow, but I know you have played around with it in the past.
You think I would have some good advice being a guy with such a massive bench and who has stuck with a consistent form over the last couple years.... Ya.....
..... Right....