bigDman is getting fast - Page 29

**bigDman** · 10-16-2006, 10:41 PM

Saturday I played football for about 2 hours. Tackle with just a QB receivers and defenders. Did all right. I am pretty slow, but once I get the ball in my hands I smash

Sunday I stepped on a pencil and it went about half an inch into my heel. The pencil was broke in half and the top went into my heel not the point so there is a big hole in my foot. I had a lacrosse game, and still went and played. We won 7-0. Our fall team is not 6-0 and we are playing great. Our two hardest games are the next two weeks

Today despite not being able to put to much pressure on my heel I still worked out

A)close stance low box squats 165x2 165x2 165x2 165x2 275x2 285x2 PR
B)reverse dumbbell lunges 55x6 55x6 55x6 55x6 PR
C1)Pull through #3x10 for 2 sets
C2)Dragon Flag 3x10

Notes: I haven’t squatted with a close stance in a long time. It felt all right. Not as strong as with a wide stance. My heel didn’t bother me on the squats but it did when I was lunging

I have been keeping on the grippers. I have just been busy and not able to post up what I am doing. I warmup then I do a couple choked #3 attempts then do overcrushes with the hg250 and then smooth out negtives with my #3. I then finsh with reverse gripper closes and extensor work

**bigDman** · 10-18-2006, 11:20 PM

Today was Upper Body
Workout went good

A) Push Press 155x2 for 4 sets 155x2 165x2 PR
B1) DB Floor Press 65x6 75x6 85x6 PR
B2) Conner Row 3 plates x 6 for 2 sets 3 plates+35lbsx6 for 2 sets PR
Straight-Arm Lat pulldowns 50x15 50x1

Then I did my sprint work
Extended Warm-up High Knee Jog, Buttkick, Side Shuffle, High Knee Skip, Straight Leg Sprint, Carioca, Backpedal- 25 yards each
Bounding 3x6/side Full recovery
10-yard getup and go 5 sets 30s rest
20-yard standing start 4 sets 30s rest interval

**Peaked_18** · 10-18-2006, 11:24 PM

Did this journal get joined with another or have I been gone for a while?

**bigDman** · 10-19-2006, 12:05 AM

Well I had bigDman bulking then i made a new one about 8 weeks ago then I joined them togther cause i wanted everything in one place

**bigDman** · 10-21-2006, 03:35 AM

So today I didnt have much time in the gym
I was going to do
Snatches 8x2
Overhead DB lunges 4x6/side
One arm farmers walk 3x25yards/side
Reverse sled drag 3x35yards

Since it was nasty out and I didn't have much time I just did alot of snatchs
i did something like

45x3
135x1x6
155x1x8
145x1x6

My form is horrible and I am currently working on it and getting help from one of my friends who oly lifts

**bigDman** · 10-24-2006, 02:33 AM

Sunday: I played in two lacrosse games. I feel faster. I am getting in shape and starting to play very well
Today I worked out
Snatch Technique work with the bar
A)close stance low box squats 185x2 155x2 155x2 155x2 285x1
B)reverse dumbbell lunges 65x6 65x6 65x6 65x6 PR
C1)Pull through #3x10 for 2 sets
C2)Dragon Flag 3x10

**bigDman** · 10-28-2006, 02:23 PM

All right so it has been a while since I updated.

Monday night I ran
Extended Warm-up: High Knee, Buttkick, side shuffle, High Knee skip, Straight Leg sprint, Carioca, Backpedal- 25 yards each
3-yard Sprint/shuffle/backpedal weave 4/direction 25-second rest
Backpedal into a 5-10-5+sprint 4 sets 25s rest interval
Tuesday I went and ran for like 10 mins.
Wednesday
Pushpress 115x2 for 4 sets 165x2 170x2 PR
A1)Neutral Grip DB floor press 85x6 85x6 85x6
A2)Corner Rows 3 plates and a 35x6 for 2 sets
B1)L-lateral rise- 15x15 15x15
B2) Straight Arm Lat pulldown 60x15 60x15 PR
Wednesday Night I ran again
Extended Warm-up: High Knee, Buttkick, side shuffle, High Knee skip, Straight Leg sprint, Carioca, Backpedal- 25 yards each
Anterolateral Bounding 2x6/side Full recovery
10-yard get up and go 4 sets 25s rest interval
20-yard standing start 3 sets 25s rest interval

**bigDman** · 10-31-2006, 12:00 AM

Thursday I ran 1.5 miles

Friday
Acceleration Runs 3 sets 50 yards to 80%
Snatch work
A) High pull 225x2 for 8 sets PR
B) Overhead DB walking lunge 35'sx6/side
C) One Arm Farmer walk 135x25 yards for 2 sets
D) Reverse sled drag 4platesx35 yards for 2 sets

Saturday
A1)DB bench 75x8 for 4 sets
A2)One arm DB Row 85x8 for 4 sets PR
B1) Bent Row 165x10 for 3 sets
B2) DB Cuban Press 20x10 for 3 sets PR
C) Side Bridge 3x30s

Then Sunday I played in a lacrosse game. I'm really getting back in shape and playing good. I feel stronger and faster.

Today I had a great workout
Snatch Work
Speed Pulls 275x2 for 6 sets
Deadlift 435x1 no belt 465x.5 PRgot it to the knees. Pretty sure I could get it if i was fresh
DB reverse Lunge 65x7 for 4 sets PR
C1) Pull-through 3x10 #3 band
c2) Decline Dragon Flag 3x10
Here is a vid of a couple of the sets

**bigDman** · 10-31-2006, 05:59 PM

today I ran 1.5 miles

**bigDman** · 11-03-2006, 07:51 PM

Wenseday I did upper

Push Press 185x1 195x1 PR
Bench 135x2 for 6 sets 225x3 PR
A1)DB Floor press 85x7 for 5 sets PR
A2)Corner Row 3 plates and a 35x7 for 4 sets PR
B1)L lateral rise 15x15 for 3 sets
B2) Straight Arm Lat pull down 65x15 for 3 sets PR

Extended Warmup High Knee Jog, Buttkick, Side Shuffle, High Knee Skip, Straight Leg Sprint, Carioca, Backpedal- 25 yards each
Anterolateral Bounding 4x6/side Full recovery
10-yard getup and go 6 sets 25s rest
20-yard standing start 5 sets 25s rest interval

Thursday I ran 1.5 miles

**bigDman** · 11-07-2006, 02:23 PM

Thursday I ran 1.5 miles

Friday I did
Acceleration Runs 5 sets 50 yards to 80%
High Pulls 10 sets of 2 @ 225lbs PR
Overhead Walking Lunges 45x6/side for 4 sets PR
One Arm Farmers Walk 3x25 yards w/ 195 PR
Reverse Sled Dragging 315x35 yards for 3 sets PR

Saturday
A1)DB bench 75x8 for 5 sets
A2)One arm DB Row 95x8 for 5 sets PR
B1) Bent Row 165x10 for 3 sets
B2) DB Cuban Press 20x10 for 3 sets
C) Side Bridge 3x30s

Monday
ATG Back Squat 45x10 135x5 225x1 295x1 295x3 295x3 295x3 PR(cut the last one high)
Good Morning 155x10 for 5 sets PR
Pullups bw+45x3 for 4 sets PR

Tuesday I Ran 2 miles

**bigDman** · 11-12-2006, 04:47 AM

wed I maxed on bench...
45x10 135x3 185x1 shirt on 225x3 no touch
275x3 touch on last rep
325x1
335x0 lost the grove and dumped it on the way down. I tweaked my left pec
335x0 lockedout my right arm but my left didnt quite make it.

**bigDman** · 11-12-2006, 02:22 PM

Thursday I ran 2.5 miles
Friday
Speed box squats 185x2 for 8 sets
Split squats 75x5 for 4 sets PR
Good Morning 155x12 for 5 sets

Saturday I ran for 2 miles. Wrestling starts Wednesday so I am taking the rest of the week off

**Peaked_18** · 11-12-2006, 05:15 PM

Were is the speed work?

Nice splits, is that 75 lb. db in each hand, together, or barbell?

**DJSTARER** · 11-12-2006, 05:24 PM

BigD, ur become a strong ass mofo. F*** lax, come here and lift.

11-12-2006, 05:24 PM	#855
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	BigD, ur become a strong ass mofo. F* lax, come here and lift. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America** Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-18-2006, 11:24 PM	#843
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Did this journal get joined with another or have I been gone for a while?

11-12-2006, 05:15 PM	#854
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Were is the speed work? Nice splits, is that 75 lb. db in each hand, together, or barbell?