Author Topic: Dave's training journal  (Read 62104 times)

Online ptreyesgreg

  • Junior Member
  • **
  • Posts: 552
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Dave's training journal
« Reply #975 on: May 02, 2018, 12:38:35 PM »
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.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #976 on: May 02, 2018, 11:00:29 PM »
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.  :thumbsup:

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


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.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #977 on: May 04, 2018, 01:14:45 PM »
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

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Andrew

  • Member
  • ***
  • Posts: 1483
  • Height: 6'2"
  • Weight: 217
Re: Dave's training journal
« Reply #978 on: May 04, 2018, 05:12:27 PM »
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. Iíve been doing 2 week blocks of sumo when I deload and it is transferring well to my conventional deads
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 2953
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Dave's training journal
« Reply #979 on: May 05, 2018, 08:12:08 AM »
Myo rep front squats for me tonight, itís gonna be guud lol. Awesome workouts Davey!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #980 on: February 26, 2019, 05:12:58 AM »
There were a couple of meets in May that I had on my radar that I unfortunately wont be able to make work due to family commitments. Really do want to do a competition this year though so I signed up for OPA and will be registering for a meet in early June in st catharines which is actually great since its only 40 minutes from home.

So I decided to dust off the journal for it. Ive still been lifting pretty consistently but my main focus has not been strength these past several months. I currently weigh around 166-168. Strength is maybe slightly down right now but not too much. Im quite confident with 13 weeks or so of eating and  training that Im going to smash my old best lifts.

Yesterday was day 1.

Barbell Medicine 12 week strength

Squats

5x205@rpe7
5x225@rpe8
5x245@rpe9

OHP

5x105@7
5x115@8
5x125@9

DB Rows

10x60s
10x70s
10x80s

Intro week is pretty low volume. Next week starts adding in singles to set the tone for the training session and the volume starts ramping up too.
« Last Edit: February 26, 2019, 05:33:39 AM by Dave »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online ptreyesgreg

  • Junior Member
  • **
  • Posts: 552
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Dave's training journal
« Reply #981 on: February 26, 2019, 11:59:40 AM »
Hey Dave!  It's good to see you posting in here again man.  That sounds like a great plan to ramp up for a meet later in the year. :)

I'll be following along to see how you're doing.  That 12 week BBM Strength program looks like a good one.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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 reduni

  • Member
  • ***
  • Posts: 1420
  • Height: 6'1"
  • Weight: 205
Re: Dave's training journal
« Reply #982 on: February 26, 2019, 01:24:57 PM »
Nice to see you back in the journals Dave. I'm hopefully going to do the Canadian rps meet if it gets put up on their site. Last years was in october so lots of time to prep. Are you running the 12 week strength as a 3 or 4 day?  I ran BBM's bridge 1.0 and got really good results. I was going to do the 12 week strength but got injured and then some other medical shit got in the way. Just now getting back up to speed. Good to see you back in here and I'll be following along. I think you'll like the program.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #983 on: February 26, 2019, 05:41:19 PM »
That would be fun.  I've been watching the listings as well and hoping something would come up.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #984 on: February 26, 2019, 05:44:41 PM »
Barbell Medicine 12 week strength
Week 1, Day 2

Deads

5 x 275 rpe 7
5 x 315 rpe 8
5 x 335 rpe 9

1 count Pause Bench

5 x 155 @7
5 x 175 @8
5 x 195 @9

3-0-3 Squats

10 x 95
10 x 135
10 x 155
10 x 175 called this one rpe 9
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #985 on: February 27, 2019, 07:05:25 PM »
Few sets of fat grip curls, tricep pushdowns and weighted chins.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Online reduni

  • Member
  • ***
  • Posts: 1420
  • Height: 6'1"
  • Weight: 205
Re: Dave's training journal
« Reply #986 on: February 28, 2019, 10:32:24 AM »
Off to a good start Dave. Sets of 10 for the tempo squats is rough. That's the one exercise that really messed with my back. Not in a bad way but I certainly felt it after each set. You're gonna make some good progress with this I'm sure.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #987 on: March 01, 2019, 06:52:05 AM »
12 Week Strength, Week 1, Day 3

Squats, no belt 4x185, 4x205, 4x225
Slingshot Bench 4x185, 4x205, 4x225
Close Grip Incline Bench 10x115, 10x135, 10x145

Pretty sore and tired last night which made me very happy for RPE.  Starting to adjust a bit to higher calories again.  
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline Dave

  • Member
  • ***
  • Posts: 1093
  • Height: 5'9
  • Weight: 187
Re: Dave's training journal
« Reply #988 on: March 02, 2019, 12:05:50 PM »
12 week strength, week 1 day 4

Block pulls - worked up to 365x4@9
Close grip bench - worked up 195x4@9
RDLs - worked up to 235x10@9
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 2953
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Dave's training journal
« Reply #989 on: March 02, 2019, 10:25:00 PM »
Looking good buddy, sorry I havenít talked much to you, been nutso with the move the last couple days. I did get my gym downstairs today, itís a big mess but will get it together soon as possible. Gonna need a deload after this move me thinks!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \