Davar's P/RR/S journey - Page 2

**davtown** · 11-22-2006, 08:02 AM

Quote:

Originally Posted by Ikaika

looks like you're making great progress already dav...this program looks pretty interesting(and effective, judging by your numbers). how long are you planning on using this protocol?

I'm planning on using this method for a long time. The principles make sense to me and I have read a number of logs of people who have been training with this method for years and are still gaining with it. If you'd like to learn more, check out www.buildingmass.com - it's a forum pretty much for P/RR/S training. The man who created it is a mod there, goes by THE ONE. There are several logs there of advanced lifters using it, it's worth a read....

Any questions, feel free to ask

**davtown** · 11-22-2006, 10:13 PM

A few PRs today, but I had to cut my workout short. I'll do a round 2 of power back tomorrow morning before the Thanksgiving festivities...

11/22/06 Wednesday

POWER - BACK

Deadlifts (Conventional)
135 x 5
155 x 5
185 x 5
205 x 5
225 x 2
225 x 1
205 x 1

Weighted Pullups (pronated)
25 x 2
25 x 3
25 x 2

**davtown** · 11-23-2006, 08:00 PM

Power Back continued....

11/23/06 Thanksgiving :dance:

DB Shrugs
55 x 10
70 x 8
80 x 6
85 x 5
80 x 6

These started tearing the calluses off of my hands

ouch

DB Rows
35 x 8
45 x 8
65 x 6
65 x 6
70 x 5

My left side is weaker so I did it first to find the # of reps to limit myself to on the right side.

overall - good, short Thanksgiving workout.... time to eat!!

**romanaz** · 11-24-2006, 04:06 AM

have you ever ripped all of your calluses off at once? thats fun!

apparently thats what 375lbs in my hands does to me.

gj on working out on t-day, im hitting tomorow. :-D

**davtown** · 11-25-2006, 02:05 AM

Quote:

Originally Posted by romanaz

have you ever ripped all of your calluses off at once? thats fun!

apparently thats what 375lbs in my hands does to me.

gj on working out on t-day, im hitting tomorow. :-D

that sounds painful! I got some chalk today, so I'm definitely going to be using it on my next back day... I don't really want all my calluses to be torn off at once

11/24/06

POWER - ARMS

PR'd everything today

Preacher Curls
20 x 12
40 x 6
60 x 3
60 x 3
50 x 5

CG Bench
95 x 8
135 x 6
155 x 6
165 x 3
165 x 3
165 x 4

In the middle of my CG benching, a guy gave me a block of chalk... just in time for the weighted pullups!

Weighted Pullups (supinated - palms in)
25 x 5
35 x 4
45 x 2

Weighted Dips
45 x 6
70 x 7
90 x 5
90 x 5

Excellent workout... dipping 2 plates felt great! The dip stations is also in the middle of the machine area, so I got some weird looks from the machine warriors at my gym

**Ikaika** · 11-25-2006, 02:15 AM

nice numbers already man. That chalk is gonna rip up your hands somethin' fierce though...destroys mine. It helps my grip so I can't complain.

**romanaz** · 11-25-2006, 05:15 AM

yea, I need some chalk for home, and liquid for @ school. But yeah, I was holding it wrong methinks and yeah it was FUN. :-D

think ripping your nipple off..

j/k haha!

good stuff man, keep up with the pr's

**davtown** · 11-25-2006, 10:06 AM

Quote:

Originally Posted by Ikaika

nice numbers already man. That chalk is gonna rip up your hands somethin' fierce though...destroys mine. It helps my grip so I can't complain.

Thanks! As for the chalk...

well... hmm.... as long as it helps my grip then it's all good

I wasn't sure if I was able to use it at my gym, but the guy that gave it to me works there so I think I'm in the clear

Quote:

Originally Posted by romanaz

yea, I need some chalk for home, and liquid for @ school. But yeah, I was holding it wrong methinks and yeah it was FUN. :-D

think ripping your nipple off..

j/k haha!

good stuff man, keep up with the pr's

owww, ripping nipples sounds horrid! On Tuesday I was doing some rotator cuff exercises on a cable machine, and on the edge of the cable towards the handle there's a half ball... well, as I was doing my exercises, the flat side caught onto one of my nipple rings and tugged on it really hard... OUCH!!!! Luckily it didn't rip it out, but it did start bleeding. I went to the bathroom, cleaned it up, and put a piece of paper towel over it as a makeshift bandage so I could continue my workout. People were looking at me really weird because I had this giant bloody red spot on my shirt

Didn't stop me from setting a bench PR though

**romanaz** · 11-25-2006, 07:31 PM

haha yeah. my friend was getting out of an inground pool, and it was concrete on the sides and he slipped and all u hear is 'OMG AAAAAAAAAAAAH' and blood everywhere.

funny as hell but damn that musta hurt.

im not getting a nipple ring just b/c of that!

**davtown** · 11-26-2006, 12:45 AM

that sounds horrific

11/25/06 Saturday

POWER - SHOULDERS

Standing BB Press
65 x 5
85 x 5
105 x 4

Clean + Press (clean only on 1st rep to get it up - never tried these before)
85 x 6
95 x 7

Upright Rows these are hard for me to do as a power exercise.. ah, i'll get better
95 x 7
105 x 5
105 x 6

Seated DB Press
60 x 0
55 x 4
50 x 5

**davtown** · 11-28-2006, 08:20 AM

11/27/06 - Monday

POWER - LEGS

A2G Squats
135 x 5
155 x 5
185 x 5
215 x 1
205 x 2
205 x 2

SLDL *new exercise for me*
135 x 5
155 x 6
185 x 6
195 x 6

I probably could have gone much heavier on these... I will play around with them more on rep range week and then move some higher weight on my next power week.

Seated Calf Press
80 x 8
135 x 6
160 x 6
180 x 6

I did a couple of sets of forearm work but ran out of time and had to leave. I've decided I want to build up my forearms more, so expect to see some direct forearm work in the near future.

**Ikaika** · 11-28-2006, 08:54 AM

clean and press is great. For a long time I was doing the clean between every single rep, and let me tell you...one of the hardest things I've ever had to do in the gym. Once you get up to the 9th, 10th, 11th rep it starts really wearing you out. They work great for building up them delts though.

As for the power upright rows, make sure you're using a reasonably wide grip otherwise they're hell on your rotator cuffs. You can kinda get a little body english into it and it feels a lot more natural to work with heavier weights.

**romanaz** · 11-28-2006, 11:16 PM

I remember when 65lb clean and jerks for sets of 10 used to tire me out. Now I've learned, if you overhead press, clean it up and then dont drop it down! Good for getting the heart rate up, but its hell on your wrists. I prefer power cleans now anyhow :-D watch your wrists on the cleans, as its hell on them and try and get your elbows up as much as you can.

**davtown** · 11-29-2006, 08:51 AM

Quote:

Originally Posted by Ikaika

clean and press is great. For a long time I was doing the clean between every single rep, and let me tell you...one of the hardest things I've ever had to do in the gym. Once you get up to the 9th, 10th, 11th rep it starts really wearing you out. They work great for building up them delts though.

As for the power upright rows, make sure you're using a reasonably wide grip otherwise they're hell on your rotator cuffs. You can kinda get a little body english into it and it feels a lot more natural to work with heavier weights.

Ooo, thanks, I have been doing upright rows with a close grip... I'll widen it up and see how it feels. And yeah, cleans are killer, I think I'm going to keep them in my routine.

Quote:

Originally Posted by romanaz

I remember when 65lb clean and jerks for sets of 10 used to tire me out. Now I've learned, if you overhead press, clean it up and then dont drop it down! Good for getting the heart rate up, but its hell on your wrists. I prefer power cleans now anyhow :-D watch your wrists on the cleans, as its hell on them and try and get your elbows up as much as you can.

As a musician, my wrists are very very important to me. I'll definitely keep an eye out for that, thanks for the tip.

I got to the gym a little late tonight and it closed before I got to do everything I wanted to, but I still had a pretty good workout.

Tuesday 11/28/06

REP RANGE - CHEST

Dips
bw x 10
35 x 7
60 x 8
80 x 7
70 x 8

High Incline DB Press
55 x 11
50 x 10
40 x 13

Cable Cross Chest Flies (standing) new exercise for me. gave a hard *squeeze* in my chest at the peak of the exercise, I really liked the contraction here. I think for shock week I'll do these for my dropset and really concentrate on the squeeze at the top.
40 x 17
45 x 13

gym closed, I was the only one left....

**romanaz** · 11-29-2006, 03:16 PM

yeah, I got wrist wraps just so I could clean (now I use em for bench/squat :-D) but it can be hell on your wrists because ur bending the hand back so much.

11-22-2006, 10:13 PM	#32
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	A few PRs today, but I had to cut my workout short. I'll do a round 2 of power back tomorrow morning before the Thanksgiving festivities... 11/22/06 Wednesday POWER - BACK Deadlifts (Conventional) 135 x 5 155 x 5 185 x 5 205 x 5 225 x 2 225 x 1 205 x 1 Weighted Pullups (pronated) 25 x 2 25 x 3 25 x 2 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-23-2006, 08:00 PM	#33
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Power Back continued.... 11/23/06 Thanksgiving :dance: DB Shrugs 55 x 10 70 x 8 80 x 6 85 x 5 80 x 6 These started tearing the calluses off of my hands ouch DB Rows 35 x 8 45 x 8 65 x 6 65 x 6 70 x 5 My left side is weaker so I did it first to find the # of reps to limit myself to on the right side. overall - good, short Thanksgiving workout.... time to eat!! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-25-2006, 02:15 AM	#36
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,895 Recipes: 0 Rep Power: 221	nice numbers already man. That chalk is gonna rip up your hands somethin' fierce though...destroys mine. It helps my grip so I can't complain. __________________ No supplement can make up for the lack of a strong work ethic.

11-26-2006, 12:45 AM	#40
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	that sounds horrific 11/25/06 Saturday POWER - SHOULDERS Standing BB Press 65 x 5 85 x 5 105 x 4 Clean + Press (clean only on 1st rep to get it up - never tried these before) 85 x 6 95 x 7 Upright Rows these are hard for me to do as a power exercise.. ah, i'll get better 95 x 7 105 x 5 105 x 6 Seated DB Press 60 x 0 55 x 4 50 x 5 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-28-2006, 08:20 AM	#41
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	11/27/06 - Monday POWER - LEGS A2G Squats 135 x 5 155 x 5 185 x 5 215 x 1 205 x 2 205 x 2 SLDL new exercise for me 135 x 5 155 x 6 185 x 6 195 x 6 I probably could have gone much heavier on these... I will play around with them more on rep range week and then move some higher weight on my next power week. Seated Calf Press 80 x 8 135 x 6 160 x 6 180 x 6 I did a couple of sets of forearm work but ran out of time and had to leave. I've decided I want to build up my forearms more, so expect to see some direct forearm work in the near future. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-28-2006, 08:54 AM	#42
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,895 Recipes: 0 Rep Power: 221	clean and press is great. For a long time I was doing the clean between every single rep, and let me tell you...one of the hardest things I've ever had to do in the gym. Once you get up to the 9th, 10th, 11th rep it starts really wearing you out. They work great for building up them delts though. As for the power upright rows, make sure you're using a reasonably wide grip otherwise they're hell on your rotator cuffs. You can kinda get a little body english into it and it feels a lot more natural to work with heavier weights. __________________ No supplement can make up for the lack of a strong work ethic.