Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) - Page 3

**davtown** · 05-01-2007, 05:40 AM

Quote:

Originally Posted by danman77220

Man I can't even to 65s my grip is so bad. :P

You do power cleans often? I just started... they murder my traps.

Really? That surprises me considering you got a 290 deadlift. Try doing DB/BB static holds, plate pinching, grippers (like COC)... anything you can to torture your grip.... force it to adapt. I also use chalk which seems to help a lot (I used chalk on pretty much all of my worksets tonight)

I've never tried power cleans, although I want to. I'll add em in soon enough.

**davtown** · 05-02-2007, 04:58 AM

Tuesday 5/1/07

50 mins PreWO:
-15g WTF Pump'd (~1 scoop)
-2 caps Primed Ultra

POWER - Chest/Shoulders/Abs

bench press warmup: 100 x 10, 140 x 6, 170 x 4
Bench Press
200 x 4
200 x 5

not bad for weighing 161lbs... comes out to 1.24x bodyweight

inc db press warmup: 35 x 8, 60 x 5
Inc DB Press (30*) (3 second negative)
80 x 4
80 x 3
75 x 5

Weighted Dips
80 x 6
80 x 5

PR for 80lbs is 8 reps... if I was fresh I definitely could've beaten it, but I'm still satisfied with those #'s. I did set PRs on my previous 2 movements

push press warmup: 50 x 10
BB Push Press (3 second negative)
100 x 5
110 x 0

failed about 75% of the way up
100 x 6 (smacked myself in the chin on 3rd rep)
100 x 6 (smacked myself in the chin on 4th rep)

my chin hurts. I hit it with the knurling so it scraped it pretty bad... I was pissed about the 110 so I was goin at it and managed to get my chin in the way.... twice. Set a PR though.

Seated Overhead DB Press (3 second negative)
50 x 5
50 x 5

Hanging Leg Raises (weighted)
15 x 12
20 x 10
25 x 9
25 x 9
25 x 8

little background on today... I got bad sleep last night and I was tired the whole day. I was starting to doze off around 6:30 PM. I took my supps at 7:00 PM and hit the gym at 7:50 PM... if it were not for the WTF Pump'd and Primed Ultra, I would not have had the focus and intensity necessary to have a semi decent workout. Instead I hit some nice PRs and had an awesome workout. I can't say that it would have been the same without the WTF and PU.

**BigZeke** · 05-03-2007, 01:12 AM

Nice job with the 3 second negs. I'm too lazy to do shit like that

**davtown** · 05-04-2007, 12:11 AM

Sometimes I do it by accident on the 1st rep when trying to control it.... and then I'll just do it for the rest of the set.

5/3/07 Thursday

1hr before workout
-15g WTF Pump'd (~1 scoop)
-2 caps Primed Ultra

POWER - LEGS

Front Squat (shoulder width stance, a2g)
50 x 8
100 x 7
100 x 5
140 x 5
160 x 4
190 x 3
180 x 4
180 x 5

Leg Press
340 x 5
500 x 6
500 x 6

GHRs
3 negatives
4 with pole assist
4 with pole assist

Seated Calf Raise
90 x 6
135 x 5
180 x 5
180 x 4

Not a huge workout today, I'm satisfied with it though.... happy about the PR on front squats. I'm usually more wired up and aggressive when I go to work legs but I just didn't have it in me today.

**BigZeke** · 05-04-2007, 01:13 AM

You will be front squatting 2 plates soon

**davtown** · 05-07-2007, 07:59 PM

I'm taking this week off from training and then next week I will be doing some bodyweight exercises. I am very burnt out from school and I need to not be hammering my CNS right now with intense exercise, but rather focusing my efforts on my studies. I will resume regular training on Monday, May 21st, right after my comprehensive chemistry final.

Quote:

Originally Posted by BigZeke

You will be front squatting 2 plates soon

That's gonna be a great day

SeeHawk · 05-22-2007, 10:21 AM

Thanks for the welcome.
Great thread!

**davtown** · 05-24-2007, 05:53 AM

Hey SeeHawk.... thanks

OK, back after a 2.5week haitus due to a ridiculous school semester. Finals are just about over so I am back to lifting this week. Here are my workouts from Monday and Tuesday...

MONDAY 5/21/07

POWER - CHEST/BIS/FOREARMS/ABS

Inc DB Press (30*) (3 sec negative)
35 x 8
45 x 5
45 x 5
60 x 6
70 x 6
70 x 6
70 x 6
70 x 4
65 x 5

Bench Press
100 x 5
140 x 4
190 x 3
190 x 2.5
180 x 3

Flat DB Fly
25 x 6
35 x 6
40 x 4

BB Curl
40 x 8
50 x 6
50 x 6
50 x 5

Preacher Curl
67.5 x 3
57.5 x 5

Inc DB Curl
25 x 4
25 x 3

BTB BB wrist curls
60 x 12
80 x 8

+abs

strength is decent for the layoff I took... I'll be back to where I was in no time.

**davtown** · 05-24-2007, 06:05 AM

TUES 5/22/07

POWER - LEGS

Squats
50 x 10
100 x 8
140 x 5
140 x 5
160 x 2
190 x 3
190 x 3
190 x 3
190 x 4
190 x 3

Leg Press
340 x 6
430 x 5
480 x 5
480 x 5
480 x 5

GHRs (pole assist)
5
5
6
5
These felt real good today

Seated Leg Curl
90 x 5
110 x 6
110 x 6

Seated Calf Raise
90 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

I haven't really trained back squats in a while... I did alright. I want to get back up to 2 plates.

I am typing this on Wednesday night...... verdict: sore all over!!! entire lower body, chest, bis, forearms, tris..... woooo!

**madman911** · 05-24-2007, 12:39 PM

Bro, it's good to see you hitting the iron again.

**davtown** · 05-25-2007, 08:13 AM

Quote:

Originally Posted by madman911

Bro, it's good to see you hitting the iron again.

Thanks, it's good to be back

**davtown** · 05-26-2007, 12:27 AM

THURS 5/24/07
POWER - Lats/Low-Back

WG Pullup
bw x 4
bw x 4
+20 x 4
+20 x 3
+25 x 3
+35 x 0 (almost had it)
bw x 6

haven't done them with a wide grip in a long time, felt good

Pendlay Rows 1st time doing these
50 x 8
70 x 6
100 x 6
140 x 5
140 x 5
140 x 6

1arm DB Row
40 x 5
60 x 6
70 x 5

Rack Deads (right below kneecap)
100 x 5
140 x 5
190 x 5
190 x 5
190 x 5

**davtown** · 05-26-2007, 12:40 AM

5/25/07 FRIDAY
POWER - Delts/Traps/Tris/Abs

Hang Clean + Overhead Press (clean on each rep)
50 x 6
70 x 5
70 x 5
100 x 5
100 x 4
100 x 5
100 x 5

WG BB Upright Row
35 x 8
50 x 6
70 x 6
80 x 6

Bent DB Laterals
15 x 5
20 x 5
15 x 6

BB Shrug
100 x 5
140 x 5
210 x 6
230 x 3

DB Shrug
60 x 5
85 x 6
90 x 6

CG Bench (4 sec negative)
50 x 15
100 x 5
140 x 5
160 x 6
170 x 4
160 x 4
160 x 3

Dips
bw x 5
45 x 6
70 x 4

+abs

**BigZeke** · 05-27-2007, 08:14 PM

Quote:

Originally Posted by davtown

THURS 5/24/07
POWER - Lats/Low-Back

Rack Deads (right below kneecap)
100 x 5
140 x 5
190 x 5
190 x 5
190 x 5

I'd do these first, or right after the pullups, depends on where you're weak points in your back are. In any case, good job on those. I bet you have 2 plates in you.

**davtown** · 05-29-2007, 04:27 AM

Mon 5/28/07

Rep Range - Chest/Bis/Forearms/Abs

Inc DB Press (30*)
30 x 10
45 x 10
60 x 10
65 x 7
50 x 13

Flat DB Press
60 x 6
50 x 10
40 x 13

Standing Cable Fly
30 x 11
35 x 15

Standing BB Curl
30 x 8
50 x 9
60 x 4
40 x 13

Standing DB Curl
20 x 7
15 x 11
15 x 14

+ 5 sets forearm work
+ 5 sets abs
Tried out some plate pinches afterwards

I just didn't have it in me today... strength and endurance were majorly lacking. Not the best workout I've had, but at least I got it in.

**davtown** · 05-29-2007, 04:35 AM

05-02-2007, 04:58 AM	#62
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Tuesday 5/1/07 50 mins PreWO: -15g WTF Pump'd (~1 scoop) -2 caps Primed Ultra POWER - Chest/Shoulders/Abs bench press warmup: 100 x 10, 140 x 6, 170 x 4 Bench Press 200 x 4 200 x 5 not bad for weighing 161lbs... comes out to 1.24x bodyweight inc db press warmup: 35 x 8, 60 x 5 *Inc DB Press (30) (3 second negative) 80 x 4 80 x 3 75 x 5 Weighted Dips 80 x 6 80 x 5 PR for 80lbs is 8 reps... if I was fresh I definitely could've beaten it, but I'm still satisfied with those #'s. I did set PRs on my previous 2 movements push press warmup: 50 x 10 BB Push Press (3 second negative) 100 x 5 110 x 0 failed about 75% of the way up 100 x 6 (smacked myself in the chin on 3rd rep) 100 x 6 (smacked myself in the chin on 4th rep) my chin hurts. I hit it with the knurling so it scraped it pretty bad... I was pissed about the 110 so I was goin at it and managed to get my chin in the way.... twice. Set a PR though. Seated Overhead DB Press (3 second negative) 50 x 5 50 x 5 Hanging Leg Raises (weighted)** 15 x 12 20 x 10 25 x 9 25 x 9 25 x 8 little background on today... I got bad sleep last night and I was tired the whole day. I was starting to doze off around 6:30 PM. I took my supps at 7:00 PM and hit the gym at 7:50 PM... if it were not for the WTF Pump'd and Primed Ultra, I would not have had the focus and intensity necessary to have a semi decent workout. Instead I hit some nice PRs and had an awesome workout. I can't say that it would have been the same without the WTF and PU. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-03-2007, 01:12 AM	#63
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,327 Recipes: 0 Rep Power: 71	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Nice job with the 3 second negs. I'm too lazy to do shit like that __________________ 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

05-04-2007, 12:11 AM	#64
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Sometimes I do it by accident on the 1st rep when trying to control it.... and then I'll just do it for the rest of the set. 5/3/07 Thursday 1hr before workout -15g WTF Pump'd (~1 scoop) -2 caps Primed Ultra POWER - LEGS Front Squat (shoulder width stance, a2g) 50 x 8 100 x 7 100 x 5 140 x 5 160 x 4 190 x 3 180 x 4 180 x 5 Leg Press 340 x 5 500 x 6 500 x 6 GHRs 3 negatives 4 with pole assist 4 with pole assist Seated Calf Raise 90 x 6 135 x 5 180 x 5 180 x 4 Not a huge workout today, I'm satisfied with it though.... happy about the PR on front squats. I'm usually more wired up and aggressive when I go to work legs but I just didn't have it in me today. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-04-2007, 01:13 AM	#65
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,327 Recipes: 0 Rep Power: 71	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) You will be front squatting 2 plates soon __________________ 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

05-22-2007, 10:21 AM	#67
SeeHawk Amateur Join Date: May 2007 Location: Manila, Philippines Posts: 26 Recipes: 0 Rep Power: 0	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Thanks for the welcome. Great thread! __________________ The History of The Bible was written on historical events that actually occured in World History. ... like the '300' ... ...idk about Spiderman but I liked his movie anyway...

05-24-2007, 05:53 AM	#68
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Hey SeeHawk.... thanks OK, back after a 2.5week haitus due to a ridiculous school semester. Finals are just about over so I am back to lifting this week. Here are my workouts from Monday and Tuesday... MONDAY 5/21/07 POWER - CHEST/BIS/FOREARMS/ABS *Inc DB Press (30) (3 sec negative) 35 x 8 45 x 5 45 x 5 60 x 6 70 x 6 70 x 6 70 x 6 70 x 4 65 x 5 Bench Press 100 x 5 140 x 4 190 x 3 190 x 2.5 180 x 3 Flat DB Fly 25 x 6 35 x 6 40 x 4 BB Curl 40 x 8 50 x 6 50 x 6 50 x 5 Preacher Curl 67.5 x 3 57.5 x 5 Inc DB Curl 25 x 4 25 x 3 BTB BB wrist curls** 60 x 12 80 x 8 +abs strength is decent for the layoff I took... I'll be back to where I was in no time. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-24-2007, 06:05 AM	#69
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) TUES 5/22/07 POWER - LEGS Squats 50 x 10 100 x 8 140 x 5 140 x 5 160 x 2 190 x 3 190 x 3 190 x 3 190 x 4 190 x 3 Leg Press 340 x 6 430 x 5 480 x 5 480 x 5 480 x 5 GHRs (pole assist) 5 5 6 5 These felt real good today Seated Leg Curl 90 x 5 110 x 6 110 x 6 Seated Calf Raise 90 x 8 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8 I haven't really trained back squats in a while... I did alright. I want to get back up to 2 plates. I am typing this on Wednesday night...... verdict: sore all over!!! entire lower body, chest, bis, forearms, tris..... woooo! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-24-2007, 12:39 PM	#70
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,534 Recipes: 0 Rep Power: 61	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Bro, it's good to see you hitting the iron again. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

05-26-2007, 12:27 AM	#72
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) THURS 5/24/07 POWER - Lats/Low-Back WG Pullup bw x 4 bw x 4 +20 x 4 +20 x 3 +25 x 3 +35 x 0 (almost had it) bw x 6 haven't done them with a wide grip in a long time, felt good Pendlay Rows 1st time doing these 50 x 8 70 x 6 100 x 6 140 x 5 140 x 5 140 x 6 1arm DB Row 40 x 5 60 x 6 70 x 5 Rack Deads (right below kneecap) 100 x 5 140 x 5 190 x 5 190 x 5 190 x 5 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-26-2007, 12:40 AM	#73
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) 5/25/07 FRIDAY POWER - Delts/Traps/Tris/Abs Hang Clean + Overhead Press (clean on each rep) 50 x 6 70 x 5 70 x 5 100 x 5 100 x 4 100 x 5 100 x 5 WG BB Upright Row 35 x 8 50 x 6 70 x 6 80 x 6 Bent DB Laterals 15 x 5 20 x 5 15 x 6 BB Shrug 100 x 5 140 x 5 210 x 6 230 x 3 DB Shrug 60 x 5 85 x 6 90 x 6 CG Bench (4 sec negative) 50 x 15 100 x 5 140 x 5 160 x 6 170 x 4 160 x 4 160 x 3 Dips bw x 5 45 x 6 70 x 4 +abs __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-29-2007, 04:27 AM	#75
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) Mon 5/28/07 Rep Range - Chest/Bis/Forearms/Abs *Inc DB Press (30) 30 x 10 45 x 10 60 x 10 65 x 7 50 x 13 Flat DB Press 60 x 6 50 x 10 40 x 13 Standing Cable Fly 30 x 11 35 x 15 Standing BB Curl 30 x 8 50 x 9 60 x 4 40 x 13 Standing DB Curl** 20 x 7 15 x 11 15 x 14 + 5 sets forearm work + 5 sets abs Tried out some plate pinches afterwards I just didn't have it in me today... strength and endurance were majorly lacking. Not the best workout I've had, but at least I got it in. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-29-2007, 04:35 AM	#76
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB)