Dan Chases Andy Bolton's Total; Fails Miserably - Page 13

XiLe Ultra · 09-01-2007, 06:50 AM

Are you doing that kind of Upper body/lower body 2x a week split?

danman77220 · 09-01-2007, 07:07 AM

Nah, I'm doing a 4 day split geared towards strength and power. Here's the split:

Monday: Squat
Tuesday: Bench
Wednesday: Off
Thursday: Deadlift/Powerclean (switch each week)
Friday: Additional Bench Assistance

I keep reps low and weight heavy, usually following a 5x5 protocol. It's workin so far.

**romanaz** · 09-01-2007, 02:20 PM

you know, if you want your powerclean to go up, do some heavy ass clean pulls with over 100% of your 1RM PC.

and to let you know, a powerclean is a clean caught above parallel, so you can actually get under it quite a bit and still call it a PC.

to illustrate my point, here is a video of Chakarov training right a few days out of the Worlds. He does power snatchs (and then full snatchs) and powercleans. Notice how much he allows himself to dip to catch it.

XiLe Ultra · 09-01-2007, 10:49 PM

Quote:

Originally Posted by danman77220

Nah, I'm doing a 4 day split geared towards strength and power. Here's the split:

Monday: Squat
Tuesday: Bench
Wednesday: Off
Thursday: Deadlift/Powerclean (switch each week)
Friday: Additional Bench Assistance

I keep reps low and weight heavy, usually following a 5x5 protocol. It's workin so far.

5x5 is a great routine worked well for me!

danman77220 · 09-02-2007, 12:45 AM

Hell yeah man, 5x5 worked wonders for me too in the past so I switched back to it. I'm going to stay with it until I get into my high schools 700 Club, then I'll experiment some more.

XiLe Ultra · 09-02-2007, 01:54 AM

I recently switched out of it, I'll do it again one day!

**haiz69** · 09-02-2007, 05:35 AM

Quote:

Originally Posted by danman77220

Nah, I'm doing a 4 day split geared towards strength and power. Here's the split:

Monday: Squat
Tuesday: Bench
Wednesday: Off
Thursday: Deadlift/Powerclean (switch each week)
Friday: Additional Bench Assistance

I keep reps low and weight heavy, usually following a 5x5 protocol. It's workin so far.

Nice Routine...Very cool.

danman77220 · 09-04-2007, 01:31 AM

Monday, 9/3: Squats

Box Squats off 13" Box

135x5
135x5
190x5
195x5 <---PR+5 lbs
200x5 <---PR+10 lbs
200x5 <---PR
205x5 <---PR+15 lbs

Concentric GMs

95x10
105x10
115x10

RDLs

185x5 <---PR+10 lbs
185x5 <---PR
185x5 <---PR

Seated Calf Raises (60 second rests, 3 second contractions)

100x12
100x12
90x12
90x12

Machine Crunches

115x20
115x20

- - -

Hell yeah. I love box squatting. PRs every week. I closed my stance slightly today. Before I just thought wider = stronger and went as far as I could. I went a bit closer today and it was much more comfortable. Definitely still a sumo stance, though. Did concentric GMs really light today, just to work on explosiveness and form. I like them. Thanks DJ.

XiLe Ultra · 09-04-2007, 01:53 AM

Great PRs on the box squats!!

danman77220 · 09-04-2007, 02:06 AM

Quote:

Originally Posted by XiLe Ultra

Great PRs on the box squats!!

:boink:

**haiz69** · 09-04-2007, 04:31 PM

Quote:

Originally Posted by XiLe Ultra

Great PRs on the box squats!!

X2. Solid Numbers. I love the improvement!

**bigDman** · 09-04-2007, 06:01 PM

nice workout danman congrats on the PRs

danman77220 · 09-05-2007, 04:23 AM

Tuesday, 9/4: Bench

Flat Bench

Barx10
145x5
165x3
180x4+1 <---PR+5 lbs-1 rep
175x5
175x3+2
175x3+2
175x3+1

CGBP

155x4+1
145x5
150x5
150x4+1
150x4+1

Incline DB Press (holding DBs //)

45sx10
45sx9
45sx10

Dips

BWx5
BWx1 lol
BWx2
BWx4

Chest Supported Rows

45x5
90x5
90x5
100x5
100x5
105x5

- - -

Terrible day. Bench went DOWN for some reason. I don't get it. Close grip sucked ass as well. I wanna blame it on not having eaten much or taking my Gatorade+mono pre-workout, but idk. Maybe I didn't warm up good enough. It was a kick in the nuts regardless. I like the // grip DB presses, my chest was on fire. Arms feel like they're about to explode from dips and rows. Just one of those days I guess.

**Succio** · 09-05-2007, 05:10 AM

nice benching dick nugget. sounds like you didnt get your carbs in.

you should do your CGBP on DE day, worked very well for me.

what happened on dips lol?

danman77220 · 09-05-2007, 06:46 AM

I don't really have a DE day as much as I have a day where I hammer out all my weak points. I bench Tuesdays and Fridays, Tuesday is the core lift and tricep strength (my biggest asset), and Fridays more dynamic stuff like speed bench, pause bench, and chest and shoulder development.

Dips... my tris were burnt and ****ing jacked lol I couldn't move my arms.

09-01-2007, 06:50 AM	#361
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,376 Recipes: 0 Rep Power: 183	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Are you doing that kind of Upper body/lower body 2x a week split? __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-01-2007, 07:07 AM	#362
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Nah, I'm doing a 4 day split geared towards strength and power. Here's the split: Monday: Squat Tuesday: Bench Wednesday: Off Thursday: Deadlift/Powerclean (switch each week) Friday: Additional Bench Assistance I keep reps low and weight heavy, usually following a 5x5 protocol. It's workin so far. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-02-2007, 12:45 AM	#365
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Hell yeah man, 5x5 worked wonders for me too in the past so I switched back to it. I'm going to stay with it until I get into my high schools 700 Club, then I'll experiment some more. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-02-2007, 01:54 AM	#366
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,376 Recipes: 0 Rep Power: 183	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. I recently switched out of it, I'll do it again one day! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-04-2007, 01:31 AM	#368
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Monday, 9/3: Squats Box Squats off 13" Box 135x5 135x5 190x5 195x5 <---PR+5 lbs 200x5 <---PR+10 lbs 200x5 <---PR 205x5 <---PR+15 lbs Concentric GMs 95x10 105x10 115x10 RDLs 185x5 <---PR+10 lbs 185x5 <---PR 185x5 <---PR Seated Calf Raises (60 second rests, 3 second contractions) 100x12 100x12 90x12 90x12 Machine Crunches 115x20 115x20 - - - Hell yeah. I love box squatting. PRs every week. I closed my stance slightly today. Before I just thought wider = stronger and went as far as I could. I went a bit closer today and it was much more comfortable. Definitely still a sumo stance, though. Did concentric GMs really light today, just to work on explosiveness and form. I like them. Thanks DJ. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-04-2007, 01:53 AM	#369
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,376 Recipes: 0 Rep Power: 183	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Great PRs on the box squats!! __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

09-05-2007, 04:23 AM	#373
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Tuesday, 9/4: Bench Flat Bench Barx10 145x5 165x3 180x4+1 <---PR+5 lbs-1 rep 175x5 175x3+2 175x3+2 175x3+1 CGBP 155x4+1 145x5 150x5 150x4+1 150x4+1 Incline DB Press (holding DBs //) 45sx10 45sx9 45sx10 Dips BWx5 BWx1 lol BWx2 BWx4 Chest Supported Rows 45x5 90x5 90x5 100x5 100x5 105x5 - - - Terrible day. Bench went DOWN for some reason. I don't get it. Close grip sucked ass as well. I wanna blame it on not having eaten much or taking my Gatorade+mono pre-workout, but idk. Maybe I didn't warm up good enough. It was a kick in the nuts regardless. I like the // grip DB presses, my chest was on fire. Arms feel like they're about to explode from dips and rows. Just one of those days I guess. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-05-2007, 05:10 AM	#374
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. nice benching dick nugget. sounds like you didnt get your carbs in. you should do your CGBP on DE day, worked very well for me. what happened on dips lol? __________________ SUPPLEMENTS.NET REP

09-05-2007, 06:46 AM	#375
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. I don't really have a DE day as much as I have a day where I hammer out all my weak points. I bench Tuesdays and Fridays, Tuesday is the core lift and tricep strength (my biggest asset), and Fridays more dynamic stuff like speed bench, pause bench, and chest and shoulder development. Dips... my tris were burnt and **ing jacked lol I couldn't move my arms. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status:** Gaining back strength and size after tonsillectomy My Training Log

09-05-2007, 06:41 PM	#376
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,657 Recipes: 0 Rep Power: 186