DJSTARER's 2006 LOG. Straight up. - Page 2

**DJSTARER** · 09-20-2006, 04:35 AM

Thanks DF. Some of my smaller friends think there is no way for me to naturally get to 300 by next summer... I really want to prove them wrong.

**davtown** · 09-20-2006, 05:28 AM

Quote:

Originally Posted by DJSTARER

Thanks DF. Some of my smaller friends think there is no way for me to naturally get to 300 by next summer... I really want to prove them wrong.

The looks on their faces will be priceless when you nail it!

**powerman2000** · 09-20-2006, 06:59 AM

Quote:

Originally Posted by DJSTARER

Thanks DF. Some of my smaller friends think there is no way for me to naturally get to 300 by next summer... I really want to prove them wrong.

Your friends are ignorant.

Maybe this will help to motivate you even more. I hope it will.

My very first PL meet I was 18 years old and completely drug free. I weighed 198 lbs exactly. My 3 squats were all successful at 402, 429, and 455lbs.

Bench Press attempt #3 was successful at 292lbs.

Deadlift attempt #3 was successful at 429lbs.

If your desire remains strong and your eating and training remains consistent then you will achieve whatever goals that you set for yourself.

**DJSTARER** · 09-20-2006, 03:32 PM

Thanks for the mental bump guys.
Power, you clearly made HUGE improvments in all your lifts... like an average of 50 or 60 percent. That drives me.

9/19

20 min cardio

golf this afternoon. I have my first round for the fall matchplay tomarrow. Didn't do so hot in the qualifyer. Posted a 78 to get the 24th position out of 32 total qualifyers. The cut fell at 80. A strong opponent tomarrow.

**davtown** · 09-20-2006, 06:25 PM

Congrats on the GOLD! You deserve it :clap:

**DJSTARER** · 09-21-2006, 03:52 AM

Thanks DT

**DJSTARER** · 09-21-2006, 07:29 PM

Alright... (9/21)

ME/DE Upper:

Floor Presses:
135X8
185X5
185X5
195X3
205X2
225X1

Rack Lockouts (5 inches above chest):
155X8
185X5
205X3
Rack changed to

10 inces above chest):
205X5
225X1
225X1

Incline DB press (45*):
65'sX5
65'sX5
65s'X5
65'sX4

Pullups:
Various... sets of 10 with a number of different grips. Really just a stretch to get blood into my back and pull out my chest.

Good workout. I havn't done heavy floor presses in a while. I don't really think anyone at the gym has EVER seen them done. I got about 4 different comments inquiring about their use. I didn't really know what do say other than "i'm strengthening the tendons around my elbow joint to help my current bench's sticking point." I don't know if that is the right answer... but it is my rational.

I spent about 45 minutes in the gym... short compared to most my workouts which take about 1.25 hours. I have a golf match this afternoon, so I didn't want to burn myself. I am having a serious personal conflict over lifting and golf. I can do both, but my golf is REALLY suffring. It has been for the last 2 years ever since I lost my BF.

I was really a scratch to +2 golfer when I was chubby. I hit the ball slightly farther now, but I just can't control my speed the way I used to. I've always been a long hitter, so that isn't the issue. I think it is simply the frequence at which I practice and play.

I'm lost in this sense. I love golf, but I also love lifting. Anyway, maybe my mood will change after this afternoon's match. I spend a lot of time on the range yesterday working some things out... maybe it helped and all this whining is for not.

**DJSTARER** · 09-23-2006, 04:51 AM

9/22

ME Pull/ DE Squat

Box Squat:
135X2
135X2
135X2
135X2
135X2
135X2
135X2
135X2
135X2

Deadlift:
135X8
225X8

315X5
365X1
385X1
315X5

Sumo Deadlift:
225X8
225X8
225X8

Goodmornings (Pausing on pins at the bottom) :
110X5
135X5
135X5
135X5

Lying hamstring Curl:
#7X5
#7X5
#5X5

Leg raises (various)
Gluteham Raises (various)
Closegrip pushups: 2 sets of 20

good workout overall. I was kinda tired after playing 18 holes earlier today. Don't worry, I didn't walk... golf car. I would never lift and walk 18 holes on the same day. So i've neglected my deadlift for the last 4 months... and I deserve to be maxing shy of 400.

It's sad, but i know it will get up again. I just need to really keep banging away with the speed pulls. I have been informed that due to my relatively lanky build for my weight, I should be pulling sumo style. I feel comfortable doing it, so I'll have to practice lifting heavy with it. I have been doing sumo for lower DE work to help my squat, but maybe i'll start doing some heavy work with it.

Either way, I've been informed I will be lifting at the 181 class, which means the number i'm looking for is 1145. The split i'm thinking is 300B, 500DL, 350S.
IDEALY, i'd have a higher squat to take some stress of my DL, but either way, i just would love to qualify. My height 5'9, is suitable for a 200lbs lifter. The guys i'd be competing agains will be two inches shorter with better physiques. Ay well. I'll get there.

**DJSTARER** · 09-24-2006, 02:12 AM

9/23

Skipped morning cardio so play golf

(knowing my boys were playing B-ball this evening)

7PM: 45 Minutes of high intensity running (basketball). I did this with a large meal in me eaten at 6:15, and I sipped on 1 scoop of whey and 20 grams of dextrose for the second two games. I think that combo of kcals kept me from loosing muscle.. and much of my cardio was anearobic... so i think i'll burn some good fat tonight.

Lower back feels tight... but not BAD tight... just stiff. Must be yesterdays pulling.

**powerman2000** · 09-24-2006, 07:04 AM

Quote:

Originally Posted by DJSTARER

9/23

Skipped morning cardio so play golf

(knowing my boys were playing B-ball this evening)

7PM: 45 Minutes of high intensity running (basketball). I did this with a large meal in me eaten at 6:15, and I sipped on 1 scoop of whey and 20 grams of dextrose for the second two games. I think that combo of kcals kept me from loosing muscle.. and much of my cardio was anearobic... so i think i'll burn some good fat tonight.

Lower back feels tight... but not BAD tight... just stiff. Must be yesterdays pulling.

For lower back muscle stiffness I recommend a microwavable heating pack. You can pick one up at most grocery stores usually in the pharmacy area. I use mine almost daily.

**BigZeke** · 09-24-2006, 08:11 AM

Quote:

Originally Posted by powerman2000

For lower back muscle stiffness I recommend a microwavable heating pack. You can pick one up at most grocery stores usually in the pharmacy area. I use mine almost daily.

Agreed. I have one that has a gel in it so it can heat/freeze. I leave it in the freezer usually, it's nice when it's nice and cold. I also have some of that IcyHot cream that I put on if need be for overnight use.
Stuff like that and the stick on heat patches are a must-have.

**powerman2000** · 09-24-2006, 09:05 AM

Quote:

Originally Posted by BigZeke

Stuff like that and the stick on heat patches are a must-have.

Those heat patches are very expensive!

**DJSTARER** · 09-24-2006, 04:05 PM

Thanks BigZ and Powerman. I'll look into it. Would this help recovery/healing... or is simply for relief?

**BigZeke** · 09-24-2006, 07:52 PM

Quote:

Originally Posted by powerman2000

Those heat patches are very expensive!

That's why you have to conserve and use wisely

Quote:

Originally Posted by DJSTARER

Thanks BigZ and Powerman. I'll look into it. Would this help recovery/healing... or is simply for relief?

Depends on what the ailment is. I had a pretty thick knot in my chest a while ago and a heat patch or two (coupled with some light pressure massage) and it was gone completely in 2 days.

The hot/cold gel packs like Powerman was talking about can help healing. A couple years ago I had a really bad hip flexor injury. I used that with some deep tissue massage and some exercises to rehab it back to full strength.

**DJSTARER** · 09-24-2006, 08:55 PM

Quote:

Originally Posted by BigZeke

That's why you have to conserve and use wisely

Depends on what the ailment is. I had a pretty thick knot in my chest a while ago and a heat patch or two (coupled with some light pressure massage) and it was gone completely in 2 days.

The

09-20-2006, 04:35 AM	#31
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Thanks DF. Some of my smaller friends think there is no way for me to naturally get to 300 by next summer... I really want to prove them wrong. __________________ 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

09-20-2006, 03:32 PM	#34
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Thanks for the mental bump guys. Power, you clearly made HUGE improvments in all your lifts... like an average of 50 or 60 percent. That drives me. 9/19 20 min cardio golf this afternoon. I have my first round for the fall matchplay tomarrow. Didn't do so hot in the qualifyer. Posted a 78 to get the 24th position out of 32 total qualifyers. The cut fell at 80. A strong opponent tomarrow. __________________ 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

09-20-2006, 06:25 PM	#35
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Congrats on the GOLD! You deserve it :clap: __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-21-2006, 03:52 AM	#36
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Thanks DT __________________ 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

09-21-2006, 07:29 PM	#37
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Alright... (9/21) ME/DE Upper: Floor Presses: 135X8 185X5 185X5 195X3 205X2 225X1 Rack Lockouts (5 inches above chest): 155X8 185X5 205X3 Rack changed to10 inces above chest): 205X5 225X1 225X1 Incline DB press (45): 65'sX5 65'sX5 65s'X5 65'sX4 Pullups: Various... sets of 10 with a number of different grips. Really just a stretch to get blood into my back and pull out my chest. Good workout. I havn't done heavy floor presses in a while. I don't really think anyone at the gym has EVER seen them done. I got about 4 different comments inquiring about their use. I didn't really know what do say other than "i'm strengthening the tendons around my elbow joint to help my current bench's sticking point." I don't know if that is the right answer... but it is my rational. I spent about 45 minutes in the gym... short compared to most my workouts which take about 1.25 hours. I have a golf match this afternoon, so I didn't want to burn myself. I am having a serious personal conflict over lifting and golf. I can do both, but my golf is REALLY suffring. It has been for the last 2 years ever since I lost my BF. I was really a scratch to +2 golfer when I was chubby. I hit the ball slightly farther now, but I just can't control my speed the way I used to. I've always been a long hitter, so that isn't the issue. I think it is simply the frequence at which I practice and play. I'm lost in this sense. I love golf, but I also love lifting. Anyway, maybe my mood will change after this afternoon's match. I spend a lot of time on the range yesterday working some things out... maybe it helped and all this whining is for not. __________________ 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

09-23-2006, 04:51 AM	#38
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	9/22 ME Pull/ DE Squat Box Squat: 135X2 135X2 135X2 135X2 135X2 135X2 135X2 135X2 135X2 Deadlift: 135X8 225X8 315X5 365X1 385X1 315X5 Sumo Deadlift: 225X8 225X8 225X8 Goodmornings (Pausing on pins at the bottom) : 110X5 135X5 135X5 135X5 Lying hamstring Curl: #7X5 #7X5 #5X5 Leg raises (various) Gluteham Raises (various) Closegrip pushups: 2 sets of 20 good workout overall. I was kinda tired after playing 18 holes earlier today. Don't worry, I didn't walk... golf car. I would never lift and walk 18 holes on the same day. So i've neglected my deadlift for the last 4 months... and I deserve to be maxing shy of 400. It's sad, but i know it will get up again. I just need to really keep banging away with the speed pulls. I have been informed that due to my relatively lanky build for my weight, I should be pulling sumo style. I feel comfortable doing it, so I'll have to practice lifting heavy with it. I have been doing sumo for lower DE work to help my squat, but maybe i'll start doing some heavy work with it. Either way, I've been informed I will be lifting at the 181 class, which means the number i'm looking for is 1145. The split i'm thinking is 300B, 500DL, 350S. IDEALY, i'd have a higher squat to take some stress of my DL, but either way, i just would love to qualify. My height 5'9, is suitable for a 200lbs lifter. The guys i'd be competing agains will be two inches shorter with better physiques. Ay well. I'll get there. __________________ 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

09-24-2006, 02:12 AM	#39
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	9/23 Skipped morning cardio so play golf (knowing my boys were playing B-ball this evening) 7PM: 45 Minutes of high intensity running (basketball). I did this with a large meal in me eaten at 6:15, and I sipped on 1 scoop of whey and 20 grams of dextrose for the second two games. I think that combo of kcals kept me from loosing muscle.. and much of my cardio was anearobic... so i think i'll burn some good fat tonight. Lower back feels tight... but not BAD tight... just stiff. Must be yesterdays pulling. __________________ 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

09-24-2006, 04:05 PM	#43
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	Thanks BigZ and Powerman. I'll look into it. Would this help recovery/healing... or is simply for relief? __________________ 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