Davar's P/RR/S journey - Page 3

**davtown** · 12-19-2006, 07:30 AM

Went for a 40 minute walk on the treadmill today: speed 3.0-3.2, incline 0-7

Here's my current situation: Training hiatus/detour - My current situation

**davtown** · 01-23-2007, 07:33 AM

OK, from 12/18/06 to 1/4/07 I did not do weight training, just cardio (I've never logged my cardio in this journal).

On 1/5/07 I started light training again, easing back into it. Nothing special, just going through the motions with 10-15lb dumbbells, going a tad heavier when I feel I'm up to it.

I've been at the gym, just not logging, but I'll log todays workout

Monday 1/22/07

*note - I am still keeping the weights light*

Leg Extensions
warmup w/ 50lbs
70 x 15
80 x 12
80 x 12

Front Squat -*never tried these before* just working on form for future the future. I like them.
45 x 12
45 x 10
65 x 10
65 x 8
65 x 8

Seated Calf Press
45 x 15
70 x 15
70 x 15

Decline Situps
20
20

some forearm work...

**BigZeke** · 01-23-2007, 07:35 AM

I was just wondering what happened to your workouts. How did you like the front squats?

**davtown** · 01-23-2007, 07:48 AM

Quote:

Originally Posted by BigZeke

I was just wondering what happened to your workouts. How did you like the front squats?

Yeah, I'm still going under rehab work. The front squats were nice, I liked them a lot. One thing that bugged me though was that while using a crosshand grip with the bar on my delts, the bar kept rolling back and forth, pressing up against my neck on occasion. Since my frame is not wide to begin with, my shoulders rest on the smooth part of the bar, which probably results in more rolling of the bar.

I'm thinking of picking up one of these http://www.bodybuilding.com/fun/betteru39.htm
That way I can focus on my form and the weight I'm pushing instead of worrying about the bar rolling back and forth, which is very distracting.

**BigZeke** · 01-23-2007, 08:04 AM

Quote:

Originally Posted by davtown

Yeah, I'm still going under rehab work. The front squats were nice, I liked them a lot. One thing that bugged me though was that while using a crosshand grip with the bar on my delts, the bar kept rolling back and forth, pressing up against my neck on occasion. Since my frame is not wide to begin with, my shoulders rest on the smooth part of the bar, which probably results in more rolling of the bar.

I'm thinking of picking up one of these http://www.bodybuilding.com/fun/betteru39.htm
That way I can focus on my form and the weight I'm pushing instead of worrying about the bar rolling back and forth, which is very distracting.

You can also use straps, check out this article

http://www.straighttothebar.com/2006...e_front_s.html

I prefer the crosshand, I just keep my elbows really high. The higher the elbows the less the bar is going to move. It gets trapped in there and stays pretty nicely. Only times I've had drooping problems with front squats is doing 20 rep sets (I don't reccomend)

**davtown** · 01-23-2007, 08:41 PM

Quote:

Originally Posted by BigZeke

You can also use straps, check out this article

http://www.straighttothebar.com/2006...e_front_s.html

I prefer the crosshand, I just keep my elbows really high. The higher the elbows the less the bar is going to move. It gets trapped in there and stays pretty nicely. Only times I've had drooping problems with front squats is doing 20 rep sets (I don't reccomend)

That strap idea looks interesting, I may give that a try. For now, since I'm going very light, I'm going to keep trying it with no aids... I'll take your suggestion and try to keep my shoulders high next time... thanks

**romanaz** · 01-23-2007, 10:31 PM

i tried the straps and I didnt like it. my .02 anyhow

**davtown** · 01-27-2007, 08:51 AM

Quote:

Originally Posted by romanaz

i tried the straps and I didnt like it. my .02 anyhow

Thanks for the input... it does seem a little odd, I'm going to just keep working on regular form before I try any tricks.

In times like these when I can't go heavy, volume is my friend.

1/23/07 TUESDAY

Back, Bis

Widegrip Pulldowns
60 x 12
75 x 12
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12

One Arm DB Rows
25 x 12
25 x 12
25 x 12
25 x 12
30 x 12
30 x 12
30 x 12

Stiff Arm Cable Pulldown
25 x 12
25 x 12
30 x 12
35 x 12
35 x 12
35 x 12
35 x 12

DB Hammer Curls
15 x 12
20 x 12
20 x 12
20 x 12

Barbell Curls
30 x 12
35 x 12
30 x 12

Hyper-Extensions
bw x 12
bw x 12
bw x 12
bw x 12
bw x 12
bw x 12

Barbell Wrist Curls (bar behind the back)
25 x 50
35 x 25
40 x 20

rest between sets: 30-45 seconds. I concentrated on form, tempo, and mind-muscle connection... this workout left me sore for a few days

**davtown** · 01-27-2007, 09:00 AM

Like I said, volume is my friend right now.

1/24/07 WEDNESDAY

Chest, Tris, Shoulders

Incline DB Press
20 x ?
30 x 10
30 x 12
35 x 12
35 x 12 -> right hand very tender here, I think I bruised it. oh well.
35 x 12
30 x 12
30 x 13

Standing Cable Fly *2 second contraction at peak*
25 x 12
35 x 10
30 x 12
30 x 12
25 x 12
25 x 12
25 x 10

Inc BB Press
65 x 12
75 x 12
65 x 10
65 x 9
65 x 8

Decline Situps
bw x 25
bw x 25
+5 x 25

Dips
bw x 12
-28 x 9 (assistance)

Cable Tri Extensions
30 x 16
40 x 12
35 x 15
35 x 20

Skullcrushers
37.5 x 12
47.5 x 10

Bench Dips
bw x 12
bw x 12

Side DB Raises
10 x 15
12 x 12
10 x 12
12 x 12
10 x 10

Bbell Wrist Curls (behind back)
40 x 30
50 x 30
60 x 20
50 x 15

This one left me very sore as well

It feels good after not having been sore for a long time!

**davtown** · 01-27-2007, 09:04 AM

1-25-07 THURSDAY

Legs - Squat form

A2G bodyweight squats
30
25
30

A2G Front Squats
45 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 4 (tried holding it clean style, hurt wrists)

Did them slow and controlled, focused on my form (getting as low as I could, hodling the bar correctly). I got significantly better at the cross arm method during this session, which makes me a happy camper. I tried holding it with the clean grip, but it hurt my wrists.

Bbell wrist curls
25 x 60
50 x 30
70 x 15

Amazingly, this workout left me very, very sore in my quads, hams, AND glutes! I didn't do THAT many sets, and the weights were very light... I'm guessing that the slow and controlled manner I was squatting with had a big impact.

**davtown** · 01-27-2007, 09:06 AM

Today (Friday), I was out all day.... drove 115 miles on twisty backroads! That was a lot of fun. With all of my leg soreness, I climbed a flight of stairs equivelant to climbing the stairs of a 30 story building. Did plenty more walking around today too. Tomorrow (Saturday), I'm going to go back to the gym and hit back/bis again... I think they're ready for another beating

**DJSTARER** · 01-27-2007, 06:30 PM

Quote:

Originally Posted by davtown

(tried holding it clean style, hurt wrists)

yeah, everyone is different. Some people use aiding devices, shoulder or, as you just tried, an olympic grip. I believe that is the biggest thing holding the front squat back from being more mainstream. Positioning can be very uncomforteable and awkward.

**davtown** · 02-08-2007, 06:38 AM

I'm still training, nothing really worth posting yet. I'm excited for when I get back to respectable poundages again.

I did 95x10 on Incline BB press and 40's x 10 on the flat DB press tonight to give you an idea of how light I'm working right now. I'm really just trying to maintain my muscle mass at the moment, although in the time that I took off I did put on a tiny bit of fat (i still have abs though)

**davtown** · 02-27-2007, 04:59 AM

OK, well my car crash did set me back a few weeks, but I'm recovering well. My tentative plan is to resume training in April to coincide with the IMPC. My back is feeling pretty good - I figure another 5 weeks will be enough until I can get back on a muscle inducing regimen.

I did some light-medium weight DB shrugs to test the waters - 65lbs x 12 reps. I will see how my back feels tomorrow after picking up 130lbs. If it feels good then I will go through with my plan for April. This log is gonna be back - dont you worry

**romanaz** · 02-27-2007, 05:27 AM

Hope you get back into the game for the IMPC... else you might let me win some stuff

**davtown** · 02-27-2007, 05:37 AM

12-19-2006, 07:30 AM	#61
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Went for a 40 minute walk on the treadmill today: speed 3.0-3.2, incline 0-7 Here's my current situation: Training hiatus/detour - My current situation __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-23-2007, 07:33 AM	#62
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	OK, from 12/18/06 to 1/4/07 I did not do weight training, just cardio (I've never logged my cardio in this journal). On 1/5/07 I started light training again, easing back into it. Nothing special, just going through the motions with 10-15lb dumbbells, going a tad heavier when I feel I'm up to it. I've been at the gym, just not logging, but I'll log todays workout Monday 1/22/07 note - I am still keeping the weights light Leg Extensions warmup w/ 50lbs 70 x 15 80 x 12 80 x 12 Front Squat -never tried these before just working on form for future the future. I like them. 45 x 12 45 x 10 65 x 10 65 x 8 65 x 8 Seated Calf Press 45 x 15 70 x 15 70 x 15 Decline Situps 20 20 some forearm work... __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-23-2007, 07:35 AM	#63
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	I was just wondering what happened to your workouts. How did you like the front squats? __________________ 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

01-27-2007, 09:00 AM	#69
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Like I said, volume is my friend right now. 1/24/07 WEDNESDAY Chest, Tris, Shoulders Incline DB Press 20 x ? 30 x 10 30 x 12 35 x 12 35 x 12 -> right hand very tender here, I think I bruised it. oh well. 35 x 12 30 x 12 30 x 13 Standing Cable Fly 2 second contraction at peak 25 x 12 35 x 10 30 x 12 30 x 12 25 x 12 25 x 12 25 x 10 Inc BB Press 65 x 12 75 x 12 65 x 10 65 x 9 65 x 8 Decline Situps bw x 25 bw x 25 +5 x 25 Dips bw x 12 -28 x 9 (assistance) Cable Tri Extensions 30 x 16 40 x 12 35 x 15 35 x 20 Skullcrushers 37.5 x 12 47.5 x 10 Bench Dips bw x 12 bw x 12 Side DB Raises 10 x 15 12 x 12 10 x 12 12 x 12 10 x 10 Bbell Wrist Curls (behind back) 40 x 30 50 x 30 60 x 20 50 x 15 This one left me very sore as well It feels good after not having been sore for a long time! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-27-2007, 09:04 AM	#70
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	1-25-07 THURSDAY Legs - Squat form A2G bodyweight squats 30 25 30 A2G Front Squats 45 x 12 65 x 12 65 x 12 65 x 12 65 x 12 65 x 4 (tried holding it clean style, hurt wrists) Did them slow and controlled, focused on my form (getting as low as I could, hodling the bar correctly). I got significantly better at the cross arm method during this session, which makes me a happy camper. I tried holding it with the clean grip, but it hurt my wrists. Bbell wrist curls 25 x 60 50 x 30 70 x 15 Amazingly, this workout left me very, very sore in my quads, hams, AND glutes! I didn't do THAT many sets, and the weights were very light... I'm guessing that the slow and controlled manner I was squatting with had a big impact. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-27-2007, 09:06 AM	#71
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Today (Friday), I was out all day.... drove 115 miles on twisty backroads! That was a lot of fun. With all of my leg soreness, I climbed a flight of stairs equivelant to climbing the stairs of a 30 story building. Did plenty more walking around today too. Tomorrow (Saturday), I'm going to go back to the gym and hit back/bis again... I think they're ready for another beating __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

02-08-2007, 06:38 AM	#73
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	I'm still training, nothing really worth posting yet. I'm excited for when I get back to respectable poundages again. I did 95x10 on Incline BB press and 40's x 10 on the flat DB press tonight to give you an idea of how light I'm working right now. I'm really just trying to maintain my muscle mass at the moment, although in the time that I took off I did put on a tiny bit of fat (i still have abs though) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

02-27-2007, 04:59 AM	#74
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	OK, well my car crash did set me back a few weeks, but I'm recovering well. My tentative plan is to resume training in April to coincide with the IMPC. My back is feeling pretty good - I figure another 5 weeks will be enough until I can get back on a muscle inducing regimen. I did some light-medium weight DB shrugs to test the waters - 65lbs x 12 reps. I will see how my back feels tomorrow after picking up 130lbs. If it feels good then I will go through with my plan for April. This log is gonna be back - dont you worry __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

02-27-2007, 05:37 AM	#76
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129