Dan Chases Andy Bolton's Total; Fails Miserably - Page 15

danman77220 · 10-07-2007, 10:22 PM

Sunday, 10/7: Squats

Box Squats

Barx5
155x3
175x2
205x1
235x3 <---PR+10 lbs
235x3 <---PR
235x3 <---PR
245x2 <---PR+1 rep
255x1
270x0

Sumo SLDL

225x3 <---PR+10 lbs
225x3 <---PR
225x3 <---PR

Bent Knee GMs

145x4 <---PR?
145x4
145x4

- - -

I like heavy triples. I feel that they allow a lot of room for adding weight.

I'm moving each workout back a day. This way I won't have to work out Fridays, so I can go hang out with all my friends and such without having to worry about going home to work out.

Also, if anyone's interested, I'm starting a nutrition log in the Nutrition section. Feel free to critique anything you see.

And again, how many grams of carbs should I consume during a refeed?

**bigDman** · 10-08-2007, 12:34 AM

Strong workout with all the PRs

danman77220 · 10-09-2007, 03:45 AM

Monday, 10/8: HIIT Cardio

Elliptical Trainer

5 minute warm-up @ moderate intensity, resistance 5
1 minute @ high intensity, resistance 9
1 minute @ moderate intensity, resistance 5
1 minute @ high intensity, resistance 9
1 minute @ moderate intensity, resistance 5
1 minute @ high intensity, resistance 9
5 minute cool down @ low intensity, resistance 3

Total Time: 15:00
Est Cals Burned: 310

- - -

Kept it short and intense. I skipped training bench today as I was extremely tired from helping my dad move half a ton of rocks into our backyard. I hate landscaping.

**romanaz** · 10-09-2007, 06:23 AM

not bad =D

danman77220 · 10-10-2007, 02:13 AM

Tuesday, 10/9: Bench

Flat Bench

Barx6
95x5
135x2
165x1
185x1
205x1
205x2 <---PR+1 rep
205x2 <---PR
205x2 <---PR
210x0
210x0

Push Press

135x5 easy as hell <---PR+5 lbs
145x5 <---PR+15 lbs
145x5 <---PR

CGBP

175x5
175x5
175x5
180x3+1

- - -

Was going for 205x3x3, but whatever, I'll take the PR. Push press went up a lot, I'm pretty sure it is all the standing military. Good workout.

danman77220 · 10-11-2007, 03:29 AM

Wednesday, 10/10: Powercleans

BB Rows

Barx5
115x5
135x5
135x5
145x5
145x5
155x5 <---tie for PR but with way better form

Hang Cleans

115x5
135x5 <---PR
135x5 <---PR
145x4 <---PR
155x2 <---PR

- - -

Kept today light because my lower back is still sore from GMs. I made my grip closer on BB rows, about shoulder width now. I felt it in the lats more and it was easier to get it to touch my stomach. Never really done hang cleans, but a couple months ago I couldn't even get 135 for 1. Good, short day.

danman77220 · 10-15-2007, 12:11 AM

Sunday, 10/14: Squats

Box Squats

Barx5
155x3
195x2
225x1
245x3 <---PR+10 lbs
245x3 <---PR
245x3 <---PR
255x2 <---PR+1 rep
275x0

Sumo SLDL

235x3 <---PR+ 10 lbs
235x3 <---PR
235x3 <---PR

Seated Calve Raises (very slow eccentric)

100x12
100x12
100x12

Standing Cable Crunches

52.5x15
52.5x15
52.5x15

- - -

I like my new squat program. Basically I'm doing them, as well as my bench, like this:

3-4 warm ups
3 sets of 3 at maximal weight
1 double 10 lbs higher than triples
Singles to failure

It's working good so far. I've been able to add 10 lbs a week for 3 consecutive weeks. Intensity is raising. I think that if I can get to 265 for 3 sets of 3 in 2 weeks I'll take a week off of legs and go for 315 free squat. I really think I could get that now.

danman77220 · 10-16-2007, 03:25 AM

Monday, 10/15: Bench

Flat Bench

135x5
165x3
185x1
205x2+1

215x1
215x1 (spotter touched)
215x1 (spotter touched again)
215x1
215x1 (I will kill this man.)
245x3 (negatives, VERY slow eccentric)
135x7 (paused)

Dips

BWx8
BWx6
BWx5

Push Press

155x1 (hang cleaned up) <---PR
145x0

Machine Shoulder Press

****ed around with about 100 lbs just doing a bunch of reps and slow eccentrics.

- - -

Lame. I had 215 in my on all 5 of those reps but the douches at my gym don't seem to understand what don't touch the bar means.

Dips screwed my pressing up for the rest of the night. I like them but I think I'm going to do them at the end of the workouts from now on.

I think eccentrics are the key to a lot of strength. I've been doing slow eccentrics on a bunch of stuff lately and the next day those body parts are really sore. My shoulders are really sore and all I really did for them was a dumb machine press. I'm gonna incorporate eccentrics in more often.

danman77220 · 10-17-2007, 02:05 AM

Tuesday, 10/16: Powercleans

Powercleans

135x3
155x2
175x3 <---PR+2 reps
175x3 <---PR
175x1
180x1
185x1
190x1 <---PR+5 lbs!
195x1 <---PR+10 lbs!!!

Eccentric Wide Grip Pull Ups [descent in seconds]

BWx4 [8,8,8,8] <---PR+1 rep
BWx4 [8,8,8,8] <---PR
BWx4 [8,8,8,5] <---PR

BB Rows

145x4
145x4

Yates Rows

145x8
145x8

BB Hammer Curls

70x8
70x8

- - -

I couldn't believe I hit a 10 lb all-time PR on powercleans AFTER 6 WORKING SETS. The scream I let out to get it was absolutely primal lol.

Great workout.

XiLe Ultra · 10-17-2007, 04:13 AM

good job on the bench increase and powerclean records

**romanaz** · 10-17-2007, 06:15 AM

Quote:

Originally Posted by danman77220

Tuesday, 10/16: Powercleans

Powercleans

135x3
155x2
175x3 <---PR+2 reps
175x3 <---PR
175x1
180x1
185x1
190x1 <---PR+5 lbs!
195x1 <---PR+10 lbs!!!

Eccentric Wide Grip Pull Ups [descent in seconds]

BWx4 [8,8,8,8] <---PR+1 rep
BWx4 [8,8,8,8] <---PR
BWx4 [8,8,8,5] <---PR

BB Rows

145x4
145x4

Yates Rows

145x8
145x8

BB Hammer Curls

70x8
70x8

- - -

I couldn't believe I hit a 10 lb all-time PR on powercleans AFTER 6 WORKING SETS. The scream I let out to get it was absolutely primal lol.

Great workout.

your body works best in a heightened state. Probably took your CNS that long to wake up. Look at my log for example... Even before I take my highest snatch of the day, theres a ton of work before it. And even more so with my cleans and squats. And I generally PR squats... and they are LAST in my workout (and easiest).

good stuff though.

now put it overhead =D

danman77220 · 10-17-2007, 06:34 AM

Haha that'd make sense. And there's no ****in way that 195 is goin above my head lol. Maybe 165-ish.

Is it weird to use Willam Defoe, monologuing in my mind in military fatigues about how this lift represents my life, and if I don't succeed my world will crumble, in order to psych myself up?

No? Alright good.

**bigDman** · 10-17-2007, 04:04 PM

nice PC

danman77220 · 10-18-2007, 06:13 AM

Thanks D

I'm changing up my split a little:

Sunday: Squats
Monday: Bench
Tuesday: Deads
Wednesday: Off
Thursday: Powercleans, Full Body

I'm doing so because powercleans are pretty much a full body movement anyway and also I miss deadlifting. I stopped for a while because I was worried I was doing them wrong. I'm starting them up again, but I'm going to go real light at first, switching between conventional and sumo until I see which one I'm best at. I need to work on keeping a very tight arch throughout the entire lift. I probably went down from 350, but my legs, mainly the posterior chain, have gotten much stronger since I pulled last so I think I can get above and beyond 350 in time. This split will start next Sunday.

10-07-2007, 10:22 PM	#421
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Sunday, 10/7: Squats Box Squats Barx5 155x3 175x2 205x1 235x3 <---PR+10 lbs 235x3 <---PR 235x3 <---PR 245x2 <---PR+1 rep 255x1 270x0 Sumo SLDL 225x3 <---PR+10 lbs 225x3 <---PR 225x3 <---PR Bent Knee GMs 145x4 <---PR? 145x4 145x4 - - - I like heavy triples. I feel that they allow a lot of room for adding weight. I'm moving each workout back a day. This way I won't have to work out Fridays, so I can go hang out with all my friends and such without having to worry about going home to work out. Also, if anyone's interested, I'm starting a nutrition log in the Nutrition section. Feel free to critique anything you see. And again, how many grams of carbs should I consume during a refeed? __________________ 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

10-09-2007, 03:45 AM	#423
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Monday, 10/8: HIIT Cardio Elliptical Trainer 5 minute warm-up @ moderate intensity, resistance 5 1 minute @ high intensity, resistance 9 1 minute @ moderate intensity, resistance 5 1 minute @ high intensity, resistance 9 1 minute @ moderate intensity, resistance 5 1 minute @ high intensity, resistance 9 5 minute cool down @ low intensity, resistance 3 Total Time: 15:00 Est Cals Burned: 310 - - - Kept it short and intense. I skipped training bench today as I was extremely tired from helping my dad move half a ton of rocks into our backyard. I hate landscaping. __________________ 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

10-10-2007, 02:13 AM	#425
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Tuesday, 10/9: Bench Flat Bench Barx6 95x5 135x2 165x1 185x1 205x1 205x2 <---PR+1 rep 205x2 <---PR 205x2 <---PR 210x0 210x0 Push Press 135x5 easy as hell <---PR+5 lbs 145x5 <---PR+15 lbs 145x5 <---PR CGBP 175x5 175x5 175x5 180x3+1 - - - Was going for 205x3x3, but whatever, I'll take the PR. Push press went up a lot, I'm pretty sure it is all the standing military. Good workout. __________________ 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

10-11-2007, 03:29 AM	#426
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Wednesday, 10/10: Powercleans BB Rows Barx5 115x5 135x5 135x5 145x5 145x5 155x5 <---tie for PR but with way better form Hang Cleans 115x5 135x5 <---PR 135x5 <---PR 145x4 <---PR 155x2 <---PR - - - Kept today light because my lower back is still sore from GMs. I made my grip closer on BB rows, about shoulder width now. I felt it in the lats more and it was easier to get it to touch my stomach. Never really done hang cleans, but a couple months ago I couldn't even get 135 for 1. Good, short day. __________________ 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

10-15-2007, 12:11 AM	#427
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Sunday, 10/14: Squats Box Squats Barx5 155x3 195x2 225x1 245x3 <---PR+10 lbs 245x3 <---PR 245x3 <---PR 255x2 <---PR+1 rep 275x0 Sumo SLDL 235x3 <---PR+ 10 lbs 235x3 <---PR 235x3 <---PR Seated Calve Raises (very slow eccentric) 100x12 100x12 100x12 Standing Cable Crunches 52.5x15 52.5x15 52.5x15 - - - I like my new squat program. Basically I'm doing them, as well as my bench, like this: 3-4 warm ups 3 sets of 3 at maximal weight 1 double 10 lbs higher than triples Singles to failure It's working good so far. I've been able to add 10 lbs a week for 3 consecutive weeks. Intensity is raising. I think that if I can get to 265 for 3 sets of 3 in 2 weeks I'll take a week off of legs and go for 315 free squat. I really think I could get that now. __________________ 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

10-16-2007, 03:25 AM	#428
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Monday, 10/15: Bench Flat Bench 135x5 165x3 185x1 205x2+1 215x1 215x1 (spotter touched) 215x1 (spotter touched again) 215x1 215x1 (I will kill this man.) 245x3 (negatives, VERY slow eccentric) 135x7 (paused) Dips BWx8 BWx6 BWx5 Push Press 155x1 (hang cleaned up) <---PR 145x0 Machine Shoulder Press **ed around with about 100 lbs just doing a bunch of reps and slow eccentrics. - - - Lame. I had 215 in my on all 5 of those reps but the douches at my gym don't seem to understand what don't touch the bar means. Dips screwed my pressing up for the rest of the night. I like them but I think I'm going to do them at the end of the workouts from now on. I think eccentrics are the key to a lot of strength. I've been doing slow eccentrics on a bunch of stuff lately and the next day those body parts are really sore. My shoulders are really sore and all I really did for them was a dumb machine press. I'm gonna incorporate eccentrics in more often. __________________ 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

10-17-2007, 02:05 AM	#429
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Tuesday, 10/16: Powercleans Powercleans 135x3 155x2 175x3 <---PR+2 reps 175x3 <---PR 175x1 180x1 185x1 190x1 <---PR+5 lbs! 195x1 <---PR+10 lbs!!! Eccentric Wide Grip Pull Ups [descent in seconds] BWx4 [8,8,8,8] <---PR+1 rep BWx4 [8,8,8,8] <---PR BWx4 [8,8,8,5] <---PR BB Rows 145x4 145x4 Yates Rows 145x8 145x8 BB Hammer Curls 70x8 70x8 - - - I couldn't believe I hit a 10 lb all-time PR on powercleans AFTER 6 WORKING SETS. The scream I let out to get it was absolutely primal lol. Great workout. __________________ 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

10-17-2007, 04:13 AM	#430
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,412 Recipes: 0 Rep Power: 187	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. good job on the bench increase and powerclean records __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

10-17-2007, 06:34 AM	#432
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Haha that'd make sense. And there's no **in way that 195 is goin above my head lol. Maybe 165-ish. Is it weird to use Willam Defoe, monologuing in my mind in military fatigues about how this lift represents my life, and if I don't succeed my world will crumble, in order to psych myself up? No? Alright good. __________________ 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

10-18-2007, 06:13 AM	#434
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Danman77220's '07 Bulking Log: Big, Mean, and Lean. Thanks D I'm changing up my split a little: Sunday: Squats Monday: Bench Tuesday: Deads Wednesday: Off Thursday: Powercleans, Full Body I'm doing so because powercleans are pretty much a full body movement anyway and also I miss deadlifting. I stopped for a while because I was worried I was doing them wrong. I'm starting them up again, but I'm going to go real light at first, switching between conventional and sumo until I see which one I'm best at. I need to work on keeping a very tight arch throughout the entire lift. I probably went down from 350, but my legs, mainly the posterior chain, have gotten much stronger since I pulled last so I think I can get above and beyond 350 in time. This split will start next Sunday. __________________ 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

10-22-2007, 03:21 AM	#435
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50