Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) - Page 2

**davtown** · 04-10-2007, 06:47 AM

4/9/07 MONDAY

POWER - LATS/TRAPS/LOWBACK/CALVES

PreWO: 2 scoops NoXplode

I bought hooked straps today to use towards the end of my back workout. I do not want to become dependent on them so I use my regular chalk first, then I put the hooks on later when I know my grip will be affecting my backworkout.

Pullups
bw x 5
bw x 5
25 x 5
25 x 4

Deadlifts - done for lowerback strengthening, not as big power movement
bar x 5
50 x 5
140 x 5
140 x 5

felt good, I am not pushing these. We will see how my back responds in the morning

1 arm DB Rows
35 x 5
50 x 5
70 x 6
70 x 6 (4 sec negative)
75 x 4 (4 sec negative)

Bent Over BB Rows
120 x 6
140 x 6
140 x 6

-hooks on-
1 arm DB Rows
80 x 6
80 x 5

DB Shrugs
60 x 5
70 x 5
95 x 4
90 x 6
90 x 6
95 x 6
95 x 6
95 x 5
70 x hold at the top as long as I can

Pullups
bw x 6
25 x 5
15 x 5
bw x 40second static hang

Seated Calf Raise
45 x 10
90 x 5
135 x 5
180 x 5
180 x 6
160 x 6 (1 sec contraction @ peak, 15 sec contraction @ peak on last rep)

Good workout overall, the hooks let me demolish my back. They also made the static hang possible which was a great stretch. I tried shrugs on a standing squat machine with pads on my shoulders and they left mean marks on my traps. Yuck.

**davtown** · 04-12-2007, 06:45 AM

Here's yesterday's workout that I didn't get a chance to post.

4/10/07 TUESDAY

POWER - CHEST/SHOULDERS/ABS

Incline DB Press (30*)
25 x 10
40 x 6
55 x 6
70 x 6 (4 sec negative)
75 x 5 (4 sec negative)
70 x 5 (4 sec negative)

Incline BB Press - (4 sec negative)
140 x 6
160 x 4
150 x 6
150 x 5

Flat DB Press
70 x 4
65 x 6 (4 sec negative)

Seated DB Shoulder Press - (4 sec negative)
25 x 6
45 x 4
45 x 6
45 x 5
45 x 4
45 x 5

Hanging Leg Raises
bw x 15 (3 sets)
15 x 12 (2 sets)

Water: 1/2 gallon

A lot of BS time.... it was good though, I enjoyed myself. Fun workout.

The Brotherhood · 04-12-2007, 11:29 AM

Sounds like fun, nice workouts

**davtown** · 04-13-2007, 03:07 AM

Thanks

4/12/07 THURSDAY

POWER - LEGS

Front Squats (A2G, shoulder width stance)
50 x 12
100 x 5
100 x 5
120 x 5
160 x 6
170 x 5
165 x 4

Back Squats (wide stance, full ROM = a few inches below parallel)
140 x 5
160 x 5
180 x 5
170 x 6

Leg Press
230 x 5
320 x 4
410 x 6
460 x 6
460 x 5

Seated Ham Curl
70 x 6
100 x 6
105 x 6
110 x 6

DB SLDL
35 x 5
50 x 5
50 x 6
50 x 5

Glute Ham Raises
2 sets assisted with a pole
2 sets of negatives only
did some brief static holds at the bottom position as well.

Seated Calf Raises
90 x 6
135 x 5
180 x 4
180 x 5
135 x 6 (10-15second contractions @ peak on each rep)

Front squats were excellent today... very pleased. 2 weeks ago was 140 x 7, today was 170 x 5. The 180 x 5 back squats were tough, I've found my upper limit on these. My strength there has dropped drastically but I'll get it back.
Tried to pre-exhaust the hams so that the light DB SLDLs would have more of an effect. GHRs were brutal but fun.

**davtown** · 04-13-2007, 11:26 PM

4/13/07 FRIDAY

Close Grip Bench Press
50 x 12
100 x 6
100 x 6
140 x 6
160 x 6
170 x 5
170 x 6 (assist on last rep)

Weighted Dips
45 x 5
80 x 4
80 x 5
80 x 4

Preacher Curls
37.5 x 8
67.5 x 5
77.5 x 4
67.5 x 5 (+ 2 half-reps)

DB Hammer Curls
35 x 5
30 x 6
30 x 6

**davtown** · 04-16-2007, 05:41 AM

My wrist has been hurting today and yesterday, right on the lateral portion of it where the ulna meets the hand (the side of the hand with the pinky). I'm not sure exactly what I did to it, but I think I'm going to lay off of pressing exercises this week and use cable crossover and raises to work my chest and shoulders. I'll see where I'm at on Friday when it comes time to train triceps.

Did some cardio tonight just to get moving. I have a treadmill in the house facing a big screen TV, it makes cardio pretty painless.

Type: Treadmill
Incline: 2
Warmup: 4.5 minutes
Run 1/4 mile @ 6.0, walk 1/10 mile @ 3.0, repeat 3 times.
cooldown @ 2.0.
Total time: 20:00
Total distance: 1.32 miles

**davtown** · 04-17-2007, 04:36 AM

Nutrition last week was very inconsistent... I was on spring break. Now I'm back to a schedule which makes consistent nutrition much easier.

4/16/07 Monday

Rep Range - Back

1 arm DB Rows
30 x 8
40 x 10
50 x 12
65 x 9
65 x 9
70 x 8

Hammer Strength High Row
90 x 12
180 x 12
180 x 10

Hammer Strength Low Row
140 x 13
90 x 15

DB Yates Row
25 x 25
30 x 18
30 x 17

BB Hise Shrug
45 x 12
135 x 20
135 x 20

Widegrip Pullups
bw x 7
bw x 8

Stiff Arm Lat Pulldowns
60 x 20
100 x 15

Deadlifts
45 x 10
95 x 6
135 x 5

DB Shrugs (1 sec contraction @ peak)
70 x 8
-hooks on-
75 x 13
70 x 15
80 x 7
55 x 12

Angled Back Raises
bw x 12
bw x 12

water: 1/2 gallon
music: Stone Temple Pilots, Temple of the Dog
fun workout... as you can tell I'm really concentrating on my rowing.

**madman911** · 04-17-2007, 02:24 PM

Quote:

Originally Posted by davtown

My wrist has been hurting today and yesterday, right on the lateral portion of it where the ulna meets the hand (the side of the hand with the pinky).

How close do you keep your hands together on your CG bench presses? A lot of people keep their hands too close and this puts a tremendous strain on the wrists. The most ergonomically friendly way to do CG BP is with about 12 inches of space between your hands. That's the only lift I see in your routine that could be the culprit and you complained of pain after hitting a PR on them.

**davtown** · 04-17-2007, 05:15 PM

hmm, I'd say about 12in apart. My wrist is actually feeling very good today, but I'm still not sure if I'll do any pressing today. We'll see.

**BigZeke** · 04-17-2007, 07:51 PM

Damn that's a lot of rowing. Your lats must hate you.

livinonlava · 04-18-2007, 02:32 AM

Hey! Just trying to get myself settled into the competition. Things look pretty good in here. How long have you been working the P/RR/S technique?

**davtown** · 04-18-2007, 03:43 AM

Quote:

Originally Posted by BigZeke

Damn that's a lot of rowing. Your lats must hate you.

me -> :bshot: <- my rowing muscles

Quote:

Originally Posted by livinonlava

Hey! Just trying to get myself settled into the competition. Things look pretty good in here. How long have you been working the P/RR/S technique?

Thanks lava....
I suppose this would be my 12th week. I did a 7 week stint of it at the end of last year but had to stop lifting to tend to a lowback injury. Here I am in my 5th week this go around. I like it, the workouts are always fun and the strength and size are coming along nicely with it. We'll see where it takes me over the next 7 months.

**davtown** · 04-18-2007, 06:32 AM

4/17/07 Tuesday

For some reason I couldn't fall asleep last night, so I ended up sleeping through a lot of the day and missing most of my meals. Needless to say, without the proper nutrition to back me up, I had a pretty terrible workout. What matters though is that I got in and got my work done. The beginning of my workout was alright though.

Rep Range - Chest/Shoulders/Abs

decided to see how many times I could BP my body weight... I got to 12, new record for me.
Bench Press
50 x 10
100 x 8
140 x 5
160 x 12
160 x 11

Incline DB Press (45*)
55 x 8
55 x 10

Incline DB Press (35*)
65 x 5
60 x 7
60 x 8

Cable Crossover (hard squeeze @ peak)
30 x 16
40 x 13
30 x 15

Standing BB military press
50 x 22
60 x 12
70 x 8 (last rep = push press)

DB Side Lateral Raises
12 x 14
12 x 12

+ab work

water: 53oz
music: Van Halen, Aerosmith

**davtown** · 04-19-2007, 08:01 AM

4-18-07 WEDNESDAY

training: off

4/18/07 DIET

Meal 1
1.5c OJ
30g oats
40g whey

Meal 2
1cup corn
1cup black beans
198g chicken breast
35g almonds

Meal 3
1/3lb mahi mahi
1/3cup long grain brown rice (Raw measure)
1tblspn flax oil

Meal 4
1/3lb mahi mahi
1/3cup long grain brown rice (Raw measure)
1/3lb broccoli
1tblspn teryaki sauce
1 stick of string cheese
1tblspn flax oil

Meal 5
1/3lb mahi mahi
2 whole eggs
1/3lb broccoli
15g almonds

Meal 6
1 serving casein protein
75g peanut butter

cals 3390
fat 120
carbs 298
prot 280

would've liked a bigger breafkast, but I ran out of oats. overall nutrition for the day came out well though.

**davtown** · 04-20-2007, 11:30 PM

Here's yesterday's leg workout. Yeah, the one with the video ordeal.

4/19/07 THURS

Rep Range - Legs

Front Squats (shoulder width stance, A2G)
50 x 10
100 x 5
100 x 5
170 x 8
170 x 6

I took a video of the last 2 sets and the employees at the gym got really upset about it. It became a big ordeal and threw off my mentality for the rest of the workout. Full story here: http://www.ironmass.com/general-disc...es-bottom.html

Back Squats (wide)
140 x 12
160 x 9
160 x 8

Leg Press
230 x 15
320 x 16

Ham Press (mmmm.... ham)
320 x 12
370 x 12

GHR (pole assist)
10
8
these are getting better, I'm using a less assist than I was before. I did some negatives and I can now get a little more than 1/2 way down before falling.

Calf Raises
90 x 12
90 x 15
135 x 12
decided to go lighter and concentrate on the contraction as much as I could

NUTRITION FOR THURSDAY, 4/19/07
3,400-3,500 calories

**davtown** · 04-20-2007, 11:36 PM

4/20/07 FRI

Rep Range - Arms/Abs

Dips
bw x 10
25 x 8
50 x 4
80 x 8
80 x 6
new 8RM for dips, still working my way back to 100 x 4

Cross Body Lying DB Extensions
20 x 15
20 x 10
20 x 9
my first time doing these... they are killer, even with light weight. As I honed in my form on the 2nd and 3rd sets my reps dropped.

Seated Alt DB Curl
20 x 13
25 x 10
30 x 8

Rope Extensions
30 x 16
30 x 18

Barbell Spins
100 x 45 seconds forward, 45 second backwards
100 x 30s F, 30s B, 15s F, 15s B

+abs

04-10-2007, 06:47 AM	#31
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	4/9/07 MONDAY POWER - LATS/TRAPS/LOWBACK/CALVES PreWO: 2 scoops NoXplode I bought hooked straps today to use towards the end of my back workout. I do not want to become dependent on them so I use my regular chalk first, then I put the hooks on later when I know my grip will be affecting my backworkout. Pullups bw x 5 bw x 5 25 x 5 25 x 4 Deadlifts - done for lowerback strengthening, not as big power movement bar x 5 50 x 5 140 x 5 140 x 5 felt good, I am not pushing these. We will see how my back responds in the morning 1 arm DB Rows 35 x 5 50 x 5 70 x 6 70 x 6 (4 sec negative) 75 x 4 (4 sec negative) Bent Over BB Rows 120 x 6 140 x 6 140 x 6 -hooks on- 1 arm DB Rows 80 x 6 80 x 5 DB Shrugs 60 x 5 70 x 5 95 x 4 90 x 6 90 x 6 95 x 6 95 x 6 95 x 5 70 x hold at the top as long as I can Pullups bw x 6 25 x 5 15 x 5 bw x 40second static hang Seated Calf Raise 45 x 10 90 x 5 135 x 5 180 x 5 180 x 6 160 x 6 (1 sec contraction @ peak, 15 sec contraction @ peak on last rep) Good workout overall, the hooks let me demolish my back. They also made the static hang possible which was a great stretch. I tried shrugs on a standing squat machine with pads on my shoulders and they left mean marks on my traps. Yuck. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-12-2007, 06:45 AM	#32
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Here's yesterday's workout that I didn't get a chance to post. 4/10/07 TUESDAY POWER - CHEST/SHOULDERS/ABS *Incline DB Press (30) 25 x 10 40 x 6 55 x 6 70 x 6 (4 sec negative) 75 x 5 (4 sec negative)** 70 x 5 (4 sec negative) Incline BB Press - (4 sec negative) 140 x 6 160 x 4 150 x 6 150 x 5 Flat DB Press 70 x 4 65 x 6 (4 sec negative) Seated DB Shoulder Press - (4 sec negative) 25 x 6 45 x 4 45 x 6 45 x 5 45 x 4 45 x 5 Hanging Leg Raises bw x 15 (3 sets) 15 x 12 (2 sets) Water: 1/2 gallon A lot of BS time.... it was good though, I enjoyed myself. Fun workout. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-13-2007, 03:07 AM	#34
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Thanks 4/12/07 THURSDAY POWER - LEGS Front Squats (A2G, shoulder width stance) 50 x 12 100 x 5 100 x 5 120 x 5 160 x 6 170 x 5 165 x 4 Back Squats (wide stance, full ROM = a few inches below parallel) 140 x 5 160 x 5 180 x 5 170 x 6 Leg Press 230 x 5 320 x 4 410 x 6 460 x 6 460 x 5 Seated Ham Curl 70 x 6 100 x 6 105 x 6 110 x 6 DB SLDL 35 x 5 50 x 5 50 x 6 50 x 5 Glute Ham Raises 2 sets assisted with a pole 2 sets of negatives only did some brief static holds at the bottom position as well. Seated Calf Raises 90 x 6 135 x 5 180 x 4 180 x 5 135 x 6 (10-15second contractions @ peak on each rep) Front squats were excellent today... very pleased. 2 weeks ago was 140 x 7, today was 170 x 5. The 180 x 5 back squats were tough, I've found my upper limit on these. My strength there has dropped drastically but I'll get it back. Tried to pre-exhaust the hams so that the light DB SLDLs would have more of an effect. GHRs were brutal but fun. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-13-2007, 11:26 PM	#35
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	4/13/07 FRIDAY Close Grip Bench Press 50 x 12 100 x 6 100 x 6 140 x 6 160 x 6 170 x 5 170 x 6 (assist on last rep) Weighted Dips 45 x 5 80 x 4 80 x 5 80 x 4 Preacher Curls 37.5 x 8 67.5 x 5 77.5 x 4 67.5 x 5 (+ 2 half-reps) DB Hammer Curls 35 x 5 30 x 6 30 x 6 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-16-2007, 05:41 AM	#36
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	My wrist has been hurting today and yesterday, right on the lateral portion of it where the ulna meets the hand (the side of the hand with the pinky). I'm not sure exactly what I did to it, but I think I'm going to lay off of pressing exercises this week and use cable crossover and raises to work my chest and shoulders. I'll see where I'm at on Friday when it comes time to train triceps. Did some cardio tonight just to get moving. I have a treadmill in the house facing a big screen TV, it makes cardio pretty painless. Type: Treadmill Incline: 2 Warmup: 4.5 minutes Run 1/4 mile @ 6.0, walk 1/10 mile @ 3.0, repeat 3 times. cooldown @ 2.0. Total time: 20:00 Total distance: 1.32 miles __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-12-2007, 11:29 AM	#33
The Brotherhood IMPC Contestant Join Date: Feb 2007 Posts: 55 Recipes: 0 Rep Power: 2	Sounds like fun, nice workouts

04-17-2007, 04:36 AM	#37
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Nutrition last week was very inconsistent... I was on spring break. Now I'm back to a schedule which makes consistent nutrition much easier. 4/16/07 Monday Rep Range - Back 1 arm DB Rows 30 x 8 40 x 10 50 x 12 65 x 9 65 x 9 70 x 8 Hammer Strength High Row 90 x 12 180 x 12 180 x 10 Hammer Strength Low Row 140 x 13 90 x 15 DB Yates Row 25 x 25 30 x 18 30 x 17 BB Hise Shrug 45 x 12 135 x 20 135 x 20 Widegrip Pullups bw x 7 bw x 8 Stiff Arm Lat Pulldowns 60 x 20 100 x 15 Deadlifts 45 x 10 95 x 6 135 x 5 DB Shrugs (1 sec contraction @ peak) 70 x 8 -hooks on- 75 x 13 70 x 15 80 x 7 55 x 12 Angled Back Raises bw x 12 bw x 12 water: 1/2 gallon music: Stone Temple Pilots, Temple of the Dog fun workout... as you can tell I'm really concentrating on my rowing. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-17-2007, 05:15 PM	#39
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	hmm, I'd say about 12in apart. My wrist is actually feeling very good today, but I'm still not sure if I'll do any pressing today. We'll see. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-17-2007, 07:51 PM	#40
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Damn that's a lot of rowing. Your lats must hate you. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

04-18-2007, 02:32 AM	#41
livinonlava IMPC Contestant Join Date: Apr 2007 Posts: 106 Recipes: 0 Rep Power: 7	Hey! Just trying to get myself settled into the competition. Things look pretty good in here. How long have you been working the P/RR/S technique? __________________ "You gonna do somethin'? Or are you just gonna stand there and bleed?"

04-18-2007, 06:32 AM	#43
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	4/17/07 Tuesday For some reason I couldn't fall asleep last night, so I ended up sleeping through a lot of the day and missing most of my meals. Needless to say, without the proper nutrition to back me up, I had a pretty terrible workout. What matters though is that I got in and got my work done. The beginning of my workout was alright though. Rep Range - Chest/Shoulders/Abs decided to see how many times I could BP my body weight... I got to 12, new record for me. Bench Press 50 x 10 100 x 8 140 x 5 160 x 12 160 x 11 *Incline DB Press (45) 55 x 8 55 x 10 Incline DB Press (35)* 65 x 5 60 x 7 60 x 8 Cable Crossover (hard squeeze @ peak) 30 x 16 40 x 13 30 x 15 Standing BB military press 50 x 22 60 x 12 70 x 8 (last rep = push press) DB Side Lateral Raises 12 x 14 12 x 12 +ab work water: 53oz music: Van Halen, Aerosmith __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-19-2007, 08:01 AM	#44
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	4-18-07 WEDNESDAY training: off 4/18/07 DIET Meal 1 1.5c OJ 30g oats 40g whey Meal 2 1cup corn 1cup black beans 198g chicken breast 35g almonds Meal 3 1/3lb mahi mahi 1/3cup long grain brown rice (Raw measure) 1tblspn flax oil Meal 4 1/3lb mahi mahi 1/3cup long grain brown rice (Raw measure) 1/3lb broccoli 1tblspn teryaki sauce 1 stick of string cheese 1tblspn flax oil Meal 5 1/3lb mahi mahi 2 whole eggs 1/3lb broccoli 15g almonds Meal 6 1 serving casein protein 75g peanut butter cals 3390 fat 120 carbs 298 prot 280 would've liked a bigger breafkast, but I ran out of oats. overall nutrition for the day came out well though. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-20-2007, 11:30 PM	#45
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Here's yesterday's leg workout. Yeah, the one with the video ordeal. 4/19/07 THURS Rep Range - Legs Front Squats (shoulder width stance, A2G) 50 x 10 100 x 5 100 x 5 170 x 8 170 x 6 I took a video of the last 2 sets and the employees at the gym got really upset about it. It became a big ordeal and threw off my mentality for the rest of the workout. Full story here: http://www.ironmass.com/general-disc...es-bottom.html Back Squats (wide) 140 x 12 160 x 9 160 x 8 Leg Press 230 x 15 320 x 16 Ham Press (mmmm.... ham) 320 x 12 370 x 12 GHR (pole assist) 10 8 these are getting better, I'm using a less assist than I was before. I did some negatives and I can now get a little more than 1/2 way down before falling. Calf Raises 90 x 12 90 x 15 135 x 12 decided to go lighter and concentrate on the contraction as much as I could NUTRITION FOR THURSDAY, 4/19/07 3,400-3,500 calories __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-20-2007, 11:36 PM	#46
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	4/20/07 FRI Rep Range - Arms/Abs Dips bw x 10 25 x 8 50 x 4 80 x 8 80 x 6 new 8RM for dips, still working my way back to 100 x 4 Cross Body Lying DB Extensions 20 x 15 20 x 10 20 x 9 my first time doing these... they are killer, even with light weight. As I honed in my form on the 2nd and 3rd sets my reps dropped. Seated Alt DB Curl 20 x 13 25 x 10 30 x 8 Rope Extensions 30 x 16 30 x 18 Barbell Spins 100 x 45 seconds forward, 45 second backwards 100 x 30s F, 30s B, 15s F, 15s B +abs __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260