davtown flies solo (Intermediate 5x5) - Page 2

**davtown** · 09-16-2006, 01:55 AM

Quote:

Originally Posted by stonecoldtruth

Dang man, I'm just seeing red all over the freaking place there!

SCT

Thanks, SCT! Today was a good day for me...

**davtown** · 09-18-2006, 04:50 PM

Monday 9-18-06

Squats
115 x 5
135 x 5
155 x 5
175 x 5 (reps PR)
185 x 5 (reps PR)

Bench
95 x 5
115 x 5
135 x 5
145 x 4 - weird set
145 x 5
155 x 3

Row
45 x 5
55 x 5
65 x 5
75 x 5
90 x 5

Decline Sit-Ups
+25lbs x 10
+25lbs x 10
+25lbs x 10

Total workout time: 40 minutes

**davtown** · 09-20-2006, 08:27 PM

Wednesday 9-20-06

Deadlifts felt great today...

Squats
115 x 5
135 x 5
155 x 5
155 x 5

Military Press
55 x 5
65 x 5
75 x 5
80 x 5

Deadlift
115 x 5
135 x 5
145 x 5
165 x 5 (+20lb PR)
175 x 5 (+30lb PR)

Sit-Ups
30

**davtown** · 09-22-2006, 10:11 PM

Friday 9-22-06

I love Friday workouts! I was feeling really strong today

Squats
115 x 5
135 x 5
155 x 5
185 x 5
205 x 3
210 x 3 (+25lb PR)
155 x 8

Bench
95 x 5
115 x 5
135 x 5
155 x 5
165 x 3 (+10lb PR)
135 x 8

Row
50 x 5
60 x 5
70 x 5
85 x 5
100 x 3
75 x 8

Dips
BW+40 x 8
BW+45 x 8 (+10lb PR)
BW+45 x 8

Preacher Curls
bar+30 x 12
bar+40 x 8
bar+40 x 8

Skull Crushers
bar+40 x 8
bar+40 x 8
bar+50 x 8 + CG press x 12 (supersetted) (+10lb PR)

**Fitnfirm** · 09-23-2006, 03:55 PM

WhooooooooHoooooooo Big Monsta BOY

Great workout!!!!!

**DarkFalcon** · 09-23-2006, 08:21 PM

Wow, kick ass workout bro! Lot's of new PB's!! :clapping:

**davtown** · 09-23-2006, 09:04 PM

Quote:

Originally Posted by Fitnfirm

WhooooooooHoooooooo Big Monsta BOY

Great workout!!!!!

Thanks Ef&Ef! Today calls for a lot of stretching! A LOT!

Quote:

Originally Posted by DarkFalcon

Wow, kick ass workout bro! Lot's of new PB's!! :clapping:

Thanks! Speaking of lots of PB, that seems to be helping me gain some weight... 1/2 pound of peanut butter every night (+12oz milk) before I go to bed. I'm up about 5lbs now to 148. I love peanut butter!

**DJSTARER** · 09-24-2006, 01:18 AM

squat really shot up DT. EAT!!!!!

**davtown** · 09-26-2006, 12:07 AM

Quote:

Originally Posted by DJSTARER

squat really shot up DT. EAT!!!!!

I'm Eating!!

Thanks DJ

Monday 9-25-06

Squats
115 x 5
135 x 5
155 x 5
185 x 5
210 x 5 (+2 reps PR)

Bench
95 x 5
115 x 5
135 x 5
155 x 5
165 x 4 (+1 rep PR) I did all 5 reps, but I probably wouldn't have gotten the last one without my spotter so I won't count it.

Barbell Row
65 x 5
75 x 5
85 x 5
90 x 5
100 x 5

Weighted Hyper-Extensions
25 x 10
25 x 10

Weighted Sit-Ups
25 x 20
25 x 20
25 x 20

**davtown** · 09-29-2006, 12:44 AM

I missed yesterday's workout, so this week will be M, Th, Sat, instead of M, W, F. The barbell military press was bothering me so I've switched to dumbbell press for my shoulders.

Thursday 9-28-06

Squats
115 x 5
135 x 5
160 x 5
160 x 5

DB Shoulder Press
25 x 5
30 x 5
35 x 5
40 x 5

Deadlift
135 x 5
155 x 5
165 x 5
185 x 5

Decline Sit-Ups
20
20

stretching

Good workout - deadlifts were really tough... next week I'll eat more before coming into do deads

**davtown** · 09-30-2006, 10:40 PM

I made it a point to move up at least a little bit in each exercise today.

Saturday 9-30-06

Squats
115 x 5
135 x 5
155 x 5
185 x 5
225 x 3 (+15lb PR)
235 x 2 -> too sloppy, not going to count it.
160 x 8

Squats felt great today! The 235 set was too sloppy for me to be happy with so I'm going to disregard it as far as PRs go.... the 225 felt great though! I'm happy that I'm finally at 2 plates

Bench Press
95 x 5
115 x 5
135 x 5
155 x 5
175 x 3 (+10lb PR)
140 x 8

Bench is movin' on up...

BB Row
55 x 5
65 x 5
75 x 5
85 x 5
115 x 3 (+10lb PR)
75 x 8

Dropping the weight and working on form helped me a lot... I was able to hit this PR with respectable form

Weighted Dips
45 x 8
50 x 6 (+5lb PR)

My hands started to hurt because of the pressure from the dips so I didn't do a 3rd set... I still bumped up a little in weight though, so it's all good.

Preacher Curls
40 x 10
40 x 10
50 x 4 (+10lb PR)

Skull Crushers
50 x 10
50 x 10
60 x 8 -> supersetted w/ CG press x 5 (+10lb PR)

Total workout time: 72 minutes

**davtown** · 10-04-2006, 12:30 AM

Good day today

Tuesday 10-3-06

Squats
115 x 5
135 x 5
155 x 5
185 x 5
225 x 5 (+2 reps)

Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5 (+2 reps) this went up a lot easier than it did on Saturday.... I'm looking to hit 185x3 at the end of this week.

BB Row
45 x 5
65 x 5
85 x 5
105 x 5
115 x 5 (+2 reps)

Weighted Hypers
25 x 10
25 x 10

Weighted Situps
25 x 20
25 x 15

Total time: 40 minutes

**davtown** · 10-06-2006, 12:43 AM

10-5-06

Squats
115 x 5
135 x 5
175 x 5
175 x 5

DB shoulder press (standing)
25 x 5
30 x 5
35 x 5
40 x 5
45 x 5

Sumo Deadlift
135 x 5
155 x 5
175 x 5
190 x 5

Decline Sit Ups
20
20
20

total time: 45 minutes

**davtown** · 10-07-2006, 08:34 PM

Yesterday was the first time in this program I did 2 days back to back.... I like a challenge

I was going for a 245 triple on squats but only hit 2... I'll bring it down to 235 on Monday when I go for 5. I also switched the order of bench and row since the benches were occupied. Workout felt great overall.

Friday 10-6-06

Squats
115 x 5
135 x 5
155 x 5
185 x 5
245 x 2
165 x 8

BB Row
50 x 5
60 x 5
70 x 5
90 x 5
125 x 3
80 x 8

Bench
95 x 5
115 x 5
135 x 5
155 x 5
185 x 2
135 x 8

Dips
45 x 6
50 x 8
55 x 8

Preacher Curls
50 x 8
50 x 8
50 x 8

Skullcrushers
50 x 8
60 x 8
65 x 5

Total time: 68 minutes

**davtown** · 10-11-2006, 05:32 AM

Tuesday 10-10-06

Squats
115 x 5
135 x 5
155 x 5
185 x 5
235 x 4

I didn't make the 5th rep on my last set

Still got a PR though!

Bench
95 x 5
115 x 5
135 x 5
155 x 5
185 x 3

Did an extra rep over Friday, but still didn't get the 5 I was looking for...

Yates Row
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5

I can't stand regular bent over BB rows, so I'm doing Yates Rows now.. I like them a lot better!

Weighted Hyper Extensions
35 x 10
35 x 12

Weighted Sit Ups
35 x 15
35 x 15
35 x 30

Pull Ups
5 (hammer grip)
3 (wide grip - pronated)
5 (hammer grip)

Good workout overall... didn't get what I wanted to but I still did a little better than last week and that's what counts. I upped the weight to 35 on the assistance exercises too! The last set of situps was killer with 30 reps. Threw in some pullups at the end for the hell of it... my pull up strength is really weak and I need to work on it!

RaSP · 10-11-2006, 08:11 PM

Awesome progress!

Lots of red ink there. You should be proud of all those PBs.

*R*

09-18-2006, 04:50 PM	#32
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Monday 9-18-06 Monday 9-18-06 Squats 115 x 5 135 x 5 155 x 5 175 x 5 (reps PR) 185 x 5 (reps PR) Bench 95 x 5 115 x 5 135 x 5 145 x 4 - weird set 145 x 5 155 x 3 Row 45 x 5 55 x 5 65 x 5 75 x 5 90 x 5 Decline Sit-Ups +25lbs x 10 +25lbs x 10 +25lbs x 10 Total workout time: 40 minutes __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-20-2006, 08:27 PM	#33
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Wednesday 9-20-06 Deadlifts felt great today... Squats 115 x 5 135 x 5 155 x 5 155 x 5 Military Press 55 x 5 65 x 5 75 x 5 80 x 5 Deadlift 115 x 5 135 x 5 145 x 5 165 x 5 (+20lb PR) 175 x 5 (+30lb PR) Sit-Ups 30 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-22-2006, 10:11 PM	#34
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Friday 9-22-06 I love Friday workouts! I was feeling really strong today Squats 115 x 5 135 x 5 155 x 5 185 x 5 205 x 3 210 x 3 (+25lb PR) 155 x 8 Bench 95 x 5 115 x 5 135 x 5 155 x 5 165 x 3 (+10lb PR) 135 x 8 Row 50 x 5 60 x 5 70 x 5 85 x 5 100 x 3 75 x 8 Dips BW+40 x 8 BW+45 x 8 (+10lb PR) BW+45 x 8 Preacher Curls bar+30 x 12 bar+40 x 8 bar+40 x 8 Skull Crushers bar+40 x 8 bar+40 x 8 bar+50 x 8 + CG press x 12 (supersetted) (+10lb PR) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-24-2006, 01:18 AM	#38
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,102 Recipes: 0 Rep Power: 115	squat really shot up DT. EAT!!!!! __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-29-2006, 12:44 AM	#40
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	I missed yesterday's workout, so this week will be M, Th, Sat, instead of M, W, F. The barbell military press was bothering me so I've switched to dumbbell press for my shoulders. Thursday 9-28-06 Squats 115 x 5 135 x 5 160 x 5 160 x 5 DB Shoulder Press 25 x 5 30 x 5 35 x 5 40 x 5 Deadlift 135 x 5 155 x 5 165 x 5 185 x 5 Decline Sit-Ups 20 20 stretching Good workout - deadlifts were really tough... next week I'll eat more before coming into do deads __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-23-2006, 03:55 PM	#35
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	WhooooooooHoooooooo Big Monsta BOY Great workout!!!!!

09-23-2006, 08:21 PM	#36
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Wow, kick ass workout bro! Lot's of new PB's!! :clapping:

09-30-2006, 10:40 PM	#41
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	I made it a point to move up at least a little bit in each exercise today. Saturday 9-30-06 Squats 115 x 5 135 x 5 155 x 5 185 x 5 225 x 3 (+15lb PR) 235 x 2 -> too sloppy, not going to count it. 160 x 8 Squats felt great today! The 235 set was too sloppy for me to be happy with so I'm going to disregard it as far as PRs go.... the 225 felt great though! I'm happy that I'm finally at 2 plates Bench Press 95 x 5 115 x 5 135 x 5 155 x 5 175 x 3 (+10lb PR) 140 x 8 Bench is movin' on up... BB Row 55 x 5 65 x 5 75 x 5 85 x 5 115 x 3 (+10lb PR) 75 x 8 Dropping the weight and working on form helped me a lot... I was able to hit this PR with respectable form Weighted Dips 45 x 8 50 x 6 (+5lb PR) My hands started to hurt because of the pressure from the dips so I didn't do a 3rd set... I still bumped up a little in weight though, so it's all good. Preacher Curls 40 x 10 40 x 10 50 x 4 (+10lb PR) Skull Crushers 50 x 10 50 x 10 60 x 8 -> supersetted w/ CG press x 5 (+10lb PR) Total workout time: 72 minutes __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-04-2006, 12:30 AM	#42
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Good day today Tuesday 10-3-06 Squats 115 x 5 135 x 5 155 x 5 185 x 5 225 x 5 (+2 reps) Bench 95 x 5 115 x 5 135 x 5 155 x 5 175 x 5 (+2 reps) this went up a lot easier than it did on Saturday.... I'm looking to hit 185x3 at the end of this week. BB Row 45 x 5 65 x 5 85 x 5 105 x 5 115 x 5 (+2 reps) Weighted Hypers 25 x 10 25 x 10 Weighted Situps 25 x 20 25 x 15 Total time: 40 minutes __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-06-2006, 12:43 AM	#43
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	10-5-06 Squats 115 x 5 135 x 5 175 x 5 175 x 5 DB shoulder press (standing) 25 x 5 30 x 5 35 x 5 40 x 5 45 x 5 Sumo Deadlift 135 x 5 155 x 5 175 x 5 190 x 5 Decline Sit Ups 20 20 20 total time: 45 minutes __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-07-2006, 08:34 PM	#44
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Yesterday was the first time in this program I did 2 days back to back.... I like a challenge I was going for a 245 triple on squats but only hit 2... I'll bring it down to 235 on Monday when I go for 5. I also switched the order of bench and row since the benches were occupied. Workout felt great overall. Friday 10-6-06 Squats 115 x 5 135 x 5 155 x 5 185 x 5 245 x 2 165 x 8 BB Row 50 x 5 60 x 5 70 x 5 90 x 5 125 x 3 80 x 8 Bench 95 x 5 115 x 5 135 x 5 155 x 5 185 x 2 135 x 8 Dips 45 x 6 50 x 8 55 x 8 Preacher Curls 50 x 8 50 x 8 50 x 8 Skullcrushers 50 x 8 60 x 8 65 x 5 Total time: 68 minutes __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-11-2006, 05:32 AM	#45
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Tuesday 10-10-06 Squats 115 x 5 135 x 5 155 x 5 185 x 5 235 x 4 I didn't make the 5th rep on my last set Still got a PR though! Bench 95 x 5 115 x 5 135 x 5 155 x 5 185 x 3 Did an extra rep over Friday, but still didn't get the 5 I was looking for... Yates Row 65 x 5 85 x 5 105 x 5 115 x 5 125 x 5 I can't stand regular bent over BB rows, so I'm doing Yates Rows now.. I like them a lot better! Weighted Hyper Extensions 35 x 10 35 x 12 Weighted Sit Ups 35 x 15 35 x 15 35 x 30 Pull Ups 5 (hammer grip) 3 (wide grip - pronated) 5 (hammer grip) Good workout overall... didn't get what I wanted to but I still did a little better than last week and that's what counts. I upped the weight to 35 on the assistance exercises too! The last set of situps was killer with 30 reps. Threw in some pullups at the end for the hell of it... my pull up strength is really weak and I need to work on it! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-11-2006, 08:11 PM	#46
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 926 Recipes: 0 Rep Power: 30	Awesome progress! Lots of red ink there. You should be proud of all those PBs. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.