Davar's P/RR/S journey - Page 4

**davtown** · 03-15-2007, 05:02 AM

OK.... so I found out tonight that the barbells at my gym weigh 50lbs, not 45. Any barbell exercises that I posted in either this log or my previous 5x5 log are actually +5 lbs.

This workout takes into account the adjusted weight.

Wednesday 3-14-07

Push

Flat BB Bench
50 x 5
70 x 8
100 x 8
120 x 8
130 x 8
140 x 6
160 x 9

I weighed 160 at the gym tonight... my morning weight is ~155 right now. So I benched my bodyweight 9 times, still had 2-3 left in me. The loss of my pressing strength is not too severe

Dips
bw x 5
25 x 5
45 x 5
45 x 8
45 x 6

BB military press
50 x 5
50 x 8

DB military press
30 x 8
25 x 10

DB Cuban Rotations
8lbs, 3 sets of 10

**romanaz** · 03-15-2007, 05:29 AM

50lb bars? how thick are they?

**davtown** · 03-15-2007, 05:56 AM

Quote:

Originally Posted by romanaz

50lb bars? how thick are they?

They're just big enough to weigh 50lbs

Next time I go to the gym I can measure them for you if you'd like

I have no clue how it stacks up to a 'standard' 45lb barbell since I've been working with these 50lbers for so long.

**romanaz** · 03-15-2007, 06:03 AM

ah yeah, because the only bars I have used are olympic bars that are 20kg (read 44lbs) and the 45lb bars. I didnt know they made 50lbs bar.

**davtown** · 03-18-2007, 12:55 AM

Friday morning I went on a long bike ride with Augusto. It kicked my ass but it was fun.

Friday afternoon I did a little bit of arm work.

3/16/07 - Friday - Arms

SkullCrushers
37.5 x 10
57.5 x 10
67.5 x 12
67.5 x 10

DB Curls
15 x 12
20 x 12
25 x 8
25 x 10

JM Press 1st time doing this, mostly working on getting form. They felt good though.
50 x 10
70 x 8
80 x 8
80 x 8
80 x 8

DB Hammer Curls
30 x ?
35 x ?
(forgot to write reps down)

-------------------------------------------------------------
-------------------------------------------------------------

Today (Saturday) I had some time to kill so I went and did some squats.

3/17/07 Saturday

Squats - A2G, Shoulder Width Stance
50 x 5
70 x 5
100 x 5
120 x 5
140 x 5

Squats, Wide Stance, full ROM = hips below knees
140 x 5
140 x 5

DB Lunges (reps written are for each leg)
25 x 5
30 x 5
second time doing these - form is improving.

**davtown** · 03-20-2007, 02:53 AM

Starting PRRS Again

I went to the chiro for a checkup on Friday and the thermoscribe gave very straight readings both in my neck and my whole back. My back has been feeling much better as well so tonight I decided to do a Power Back session. No heavy deadlifts yet as my low back is not ready for that, but I can still build my back up without deads right now.

A lot of today was figuring out what my current weights are for a Power workout. I actually got PRs on 2 different exercises

3/19/07 Monday

POWER - Lats/Traps/LowBack/Calves

Pull-Ups (pronated grip)
bw x 5
bw x 5
25 x 4
25 x 4
25 x 4

my PR for this is 25 x 5, so I'm not too far off.

Yates Row
70 x 6
100 x 8
140 x 6
160 x 8
180 x 6
180 x 7

DB Rows
30 x 5
55 x 5
65 x 5
75 x 5
75 x 5

DB Shrugs
85 x 6
90 x 5
90 x 5

My PR on these is 100 x 4. I will get back there.

Angled Back Raises
5 x 12
5 x 12
5 x 12

Seated Calf Raise
45 x 8
90 x 8
135 x 6
135 x 6
135 x 7
150 x 6
150 x 6

Cybex 'Eagle' Calf Press
210 x 6
250 x 6
300 x 6
This turned out to not be a good power exercise.

**davtown** · 03-20-2007, 04:33 AM

I forgot to post the split up that I will be using. Today was day 1.

MON ...lats/traps/lwback/calves
TUE ...chest/shoulders/abs

WED off

THU ...quads/hams/adductors/glutes
FRI ...bis/tris/forearms/abs

SAT off
SUN off

BigRick · 03-20-2007, 04:40 AM

Quote:

Originally Posted by davtown

I forgot to post the split up that I will be using. Today was day 1.

MON ...lats/traps/lwback/calves
TUE ...chest/shoulders/abs

WED off

THU ...quads/hams/adductors/glutes
FRI ...bis/tris/forearms/abs

SAT off
SUN off

Question for ya Dav. Do u not think that it will be hard to stabilze the weight on chest day if u do back the day before. Escpecially if u are doing military for shoulders and u hit lower back the day before. If u are doing a back chest day i thnk it would be hard to effectively hit chest the next day. Just a problem that i did in the past wanted to make you aware of it.

**davtown** · 03-20-2007, 04:52 AM

Quote:

Originally Posted by BigRick

Question for ya Dav. Do u not think that it will be hard to stabilze the weight on chest day if u do back the day before. Escpecially if u are doing military for shoulders and u hit lower back the day before. If u are doing a back chest day i thnk it would be hard to effectively hit chest the next day. Just a problem that i did in the past wanted to make you aware of it.

Interesting point you bring up. Are you referring solely to back stabilization when it comes to overhead pressing movements? If so, at this point in my recovery I am not planning on doing standing overhead presses, but rather seated ones with my back supported already. I am also going to be concentrating on the negative portion of the lift greatly so that I don't need to use as heavy weights for the 4-6 rep range. Overhead pressing is still a scary prospect to me in regards to my back.

If you were also referring to other movements - aka dips, flat bench... I didn't know that the low back really had much to do there. Could you elaborate? Thanks for looking out for me

BigRick · 03-20-2007, 02:43 PM

davtown yes, over the head press would definatly be the hardest to stabalize. But dont forget that even on flat benching you need to have strong lats as well to help stabalize especally if ur going for high numbers. You can always try it how u have it and see how it feels. Goodluck man.

**davtown** · 03-20-2007, 11:16 PM

Quote:

Originally Posted by BigRick

davtown yes, over the head press would definatly be the hardest to stabalize. But dont forget that even on flat benching you need to have strong lats as well to help stabalize especally if ur going for high numbers. You can always try it how u have it and see how it feels. Goodluck man.

I'll take that into consideration. I actually took this split from Eric Broser's log on AB.com. I saw it and liked the set up so I went with it. What does your split currently look like?

Well, onto today's workout....

3/20/07 Tuesday

POWER - CHEST/SHOULDERS/ABS

Flat BB Bench Press
50 x 10
100 x 5
120 x 5
140 x 5
160 x 5
180 x 6
180 x 3

Incline DB Press (35* bench) - 4 second negatives
60 x 6
65 x 5
65 x 5
65 x 6

Weighted Dips
45 x 6
55 x 4
55 x 4

Seated DB Shoulder Press - 5 second negative
35 x 6
40 x 6
40 x 6
40 x 4 (6 second negative on this set)

Standing BB Press - 5 second negative
70 x 5
70 x 5

Upright BB Row - 4 second negative
70 x 6
I did one set today and decided to just move on...

Hanging Leg Raises (Straight Legs)
bw x 12
bw x 12

Weighted Sit-Ups
10 x 12
20 x 12

**romanaz** · 03-20-2007, 11:17 PM

boo ur benching more then me !!

**davtown** · 03-20-2007, 11:25 PM

Quote:

Originally Posted by romanaz

boo ur benching more then me !!

:bshot:

lol... this is my first heavy chest workout in 3 months. I was glad to see the strength I had retained (my PR for bench is 200 x 3). I was also able to get in some decent incline DB presses, and after that weighted dips with decent weight (55lbs), so my strength endurance ain't too shabby considering my situation. I'm looking forward to getting back to that bw+100 dip

**BigZeke** · 03-20-2007, 11:58 PM

Nice job on the flat bench and dips Dav. Good to see you're getting back into the heavy lifting game.

BigRick · 03-21-2007, 12:07 AM

generally i will do a split like this

chest
lats and traps
triceps shoulders
biceps forearms
legs lowerback

**romanaz** · 03-21-2007, 12:08 AM

damnn 200x3 beasttt

03-15-2007, 05:02 AM	#91
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	OK.... so I found out tonight that the barbells at my gym weigh 50lbs, not 45. Any barbell exercises that I posted in either this log or my previous 5x5 log are actually +5 lbs. This workout takes into account the adjusted weight. Wednesday 3-14-07 Push Flat BB Bench 50 x 5 70 x 8 100 x 8 120 x 8 130 x 8 140 x 6 160 x 9 I weighed 160 at the gym tonight... my morning weight is ~155 right now. So I benched my bodyweight 9 times, still had 2-3 left in me. The loss of my pressing strength is not too severe Dips bw x 5 25 x 5 45 x 5 45 x 8 45 x 6 BB military press 50 x 5 50 x 8 DB military press 30 x 8 25 x 10 DB Cuban Rotations 8lbs, 3 sets of 10 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 03-15-2007 at 05:39 AM.

03-18-2007, 12:55 AM	#95
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Friday morning I went on a long bike ride with Augusto. It kicked my ass but it was fun. Friday afternoon I did a little bit of arm work. 3/16/07 - Friday - Arms SkullCrushers 37.5 x 10 57.5 x 10 67.5 x 12 67.5 x 10 DB Curls 15 x 12 20 x 12 25 x 8 25 x 10 JM Press 1st time doing this, mostly working on getting form. They felt good though. 50 x 10 70 x 8 80 x 8 80 x 8 80 x 8 DB Hammer Curls 30 x ? 35 x ? (forgot to write reps down) ------------------------------------------------------------- ------------------------------------------------------------- Today (Saturday) I had some time to kill so I went and did some squats. 3/17/07 Saturday Squats - A2G, Shoulder Width Stance 50 x 5 70 x 5 100 x 5 120 x 5 140 x 5 Squats, Wide Stance, full ROM = hips below knees 140 x 5 140 x 5 DB Lunges (reps written are for each leg) 25 x 5 30 x 5 second time doing these - form is improving. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-20-2007, 02:53 AM	#96
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Starting PRRS Again I went to the chiro for a checkup on Friday and the thermoscribe gave very straight readings both in my neck and my whole back. My back has been feeling much better as well so tonight I decided to do a Power Back session. No heavy deadlifts yet as my low back is not ready for that, but I can still build my back up without deads right now. A lot of today was figuring out what my current weights are for a Power workout. I actually got PRs on 2 different exercises 3/19/07 Monday POWER - Lats/Traps/LowBack/Calves Pull-Ups (pronated grip) bw x 5 bw x 5 25 x 4 25 x 4 25 x 4 my PR for this is 25 x 5, so I'm not too far off. Yates Row 70 x 6 100 x 8 140 x 6 160 x 8 180 x 6 180 x 7 DB Rows 30 x 5 55 x 5 65 x 5 75 x 5 75 x 5 DB Shrugs 85 x 6 90 x 5 90 x 5 My PR on these is 100 x 4. I will get back there. Angled Back Raises 5 x 12 5 x 12 5 x 12 Seated Calf Raise 45 x 8 90 x 8 135 x 6 135 x 6 135 x 7 150 x 6 150 x 6 Cybex 'Eagle' Calf Press 210 x 6 250 x 6 300 x 6 This turned out to not be a good power exercise. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-20-2007, 04:33 AM	#97
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	I forgot to post the split up that I will be using. Today was day 1. MON ...lats/traps/lwback/calves TUE ...chest/shoulders/abs WED off THU ...quads/hams/adductors/glutes FRI ...bis/tris/forearms/abs SAT off SUN off __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-20-2007, 02:43 PM	#100
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	davtown yes, over the head press would definatly be the hardest to stabalize. But dont forget that even on flat benching you need to have strong lats as well to help stabalize especally if ur going for high numbers. You can always try it how u have it and see how it feels. Goodluck man. __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-20-2007, 11:58 PM	#104
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	Nice job on the flat bench and dips Dav. Good to see you're getting back into the heavy lifting game. __________________ 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

03-21-2007, 12:07 AM	#105
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	generally i will do a split like this chest lats and traps triceps shoulders biceps forearms legs lowerback __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-21-2007, 03:11 AM	#107
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128