DJSTARER's 2006 LOG. Straight up. - Page 5

**romanaz** · 11-25-2006, 05:13 AM

good plans DJ! I hope my school gym and/or commercial one @ home is receptive if/when I get chains and bands.

**DJSTARER** · 11-28-2006, 02:30 AM

ME upper 11/27

Flat Bench:
3X220 (pr)
3X220 (pr)
3X220 (pr)

Incline BB press:
135X6
135X8
135X7
135X6
*wierd set scheme

Seated Row:
180X12
180X12
180X12

Tricep Push downs
2X12 (two armed)
1X12 (single armed each side)

Done.

I've been informed my benching style is illegal. The experienced lifter (my mentor) said i was not static enough at the bottom when I touch. He said it is fine to train that way (it is better form than most he said), but I should be careful and aware of it as a habit. I tried a few lighter singles with him next to me to try and correct it. I believe I will switch to I can change. I'm not sure if I feel less powerful with this new form... we shall see... it engages my lats much more. I have to get used to it.

**DJSTARER** · 11-29-2006, 06:39 AM

11/28 RE-lower

Barbell step-ups (just below waist height)
95X8
95X8
95X8

Wide Stance GMs:
135X9
155X12
175X12 (PR)

Swiss ball Band Crunchesl:
3X12

Done. Went easy and avoided speed because friday is singles on the box

**romanaz** · 11-29-2006, 06:50 AM

how do you like the wide stance GM's? they hit your hamstrings more then the glutes?

**powerman2000** · 11-29-2006, 07:31 AM

Quote:

Originally Posted by DJSTARER

Flat Bench:
3X220 (pr)
3X220 (pr)
3X220 (pr)

Sweet!

**DJSTARER** · 11-29-2006, 03:32 PM

Quote:

Originally Posted by romanaz

how do you like the wide stance GM's? they hit your hamstrings more then the glutes?

i like them. they mimick my squating stance more, and def feel more stable. I just did them to throw some variety into the mix. I'll likely train them vith a variety of stance widths in the future.

**romanaz** · 11-29-2006, 05:54 PM

yeah, im starting to experiment with stance, close, wide, different types of knee bends etc

**DJSTARER** · 11-29-2006, 06:21 PM

i like to feel as though i'm ALMOST in a RDL stance at the bottom of my GM

**romanaz** · 11-29-2006, 06:26 PM

yeah, with ur hammies all tight at the bottom... mmmmm good

**BigZeke** · 11-29-2006, 07:45 PM

Quote:

Originally Posted by DJSTARER

i like to feel as though i'm ALMOST in a RDL stance at the bottom of my GM

I thought that's how all GMs were performed. Anyways, if I too could answer romanaz's question. I find it's easier to hit my hams with a wide stance, but there is some definite glute involvment too.

Great job of the flat bench PR DJ!!

**DJSTARER** · 12-01-2006, 05:18 AM

11/30 DE Upper

Speed bench:
140X3
140X3
140X3
140X3
140X3
140X3
140X3
140X3
140X3

Floor DB tricep Extentions:
40sX12
40sX12
40sX12

Shrugs:
225X20
225X20
225X20

Band Pushdowns:
3X20 on each side.

Done. Was sore going into the gym, so took it easy. I'll be moving my heavy upper body days to sunday instead of monday. I need the extra day off between the ME and DE.

**DJSTARER** · 12-02-2006, 02:33 AM

Quote:

Originally Posted by DJSTARER

10/27

260X1 (PR)

one month later....

ME Lower 12/1

Box Squat:
135X8
185X3
225X3
245X1
255X1
265X1 (PR)
275X1 (PR)
285X1 (+25lbs PR)

BW GluteHam Raises:
3X10

Pullthroughs:
3X12

Swiss Ball Abs

Done. PR feels good. My squat is going up fast. Next stop: 300. 3 plates by the end of Jan. I had a long talk with my mentor last night about my training when I go home. He believes everything should go up freakishly fast with my band and board program starting. We also discussed my strengths and weaknesses. My routine is going to change a bit from now on. I'll be alternating DE and RE weekly. My body doesn't handle DE week after week. He believes the volume will help me recoup. Gluteham raises will also become a staple, making an appearance on every third upper body day as well. The key to my squat will be my hamstrings.

**BigZeke** · 12-02-2006, 02:56 AM

Great progress in just one month!!

**romanaz** · 12-02-2006, 03:41 AM

good stuff DJ. Lets hope on next ME Box Squat day I can trump your 285x1 :-D hehe

**DJSTARER** · 12-02-2006, 04:15 AM

Quote:

Originally Posted by romanaz

good stuff DJ. Lets hope on next ME Box Squat day I can trump your 285x1 :-D hehe

shouldn't be a problem. I havn't done a free squat in ages. I don't plan on it for a while either. It's all about staying injury free.

11-28-2006, 02:30 AM	#122
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	ME upper 11/27 Flat Bench: 3X220 (pr) 3X220 (pr) 3X220 (pr) Incline BB press: 135X6 135X8 135X7 135X6 wierd set scheme Seated Row: 180X12 180X12 180X12 Tricep Push downs 2X12 (two armed) 1X12 (single armed each side) Done. I've been informed my benching style is illegal. The experienced lifter (my mentor) said i was not static enough at the bottom when I touch. He said it is fine to train that way (it is better form than most he said), but I should be careful and aware of it as a habit. I tried a few lighter singles with him next to me to try and correct it. I believe I will switch to I can change. I'm not sure if I feel less powerful with this new form... we shall see... it engages my lats much more. I have to get used to it. __________________ 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

11-29-2006, 06:39 AM	#123
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	11/28 RE-lower Barbell step-ups (just below waist height) 95X8 95X8 95X8 Wide Stance GMs: 135X9 155X12 175X12 (PR) Swiss ball Band Crunchesl: 3X12 Done. Went easy and avoided speed because friday is singles on the box __________________ 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

11-29-2006, 06:21 PM	#128
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	i like to feel as though i'm ALMOST in a RDL stance at the bottom of my GM __________________ 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

12-01-2006, 05:18 AM	#131
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	11/30 DE Upper Speed bench: 140X3 140X3 140X3 140X3 140X3 140X3 140X3 140X3 140X3 Floor DB tricep Extentions: 40sX12 40sX12 40sX12 Shrugs: 225X20 225X20 225X20 Band Pushdowns: 3X20 on each side. Done. Was sore going into the gym, so took it easy. I'll be moving my heavy upper body days to sunday instead of monday. I need the extra day off between the ME and DE. __________________ 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

12-02-2006, 02:56 AM	#133
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Great progress in just one month!! __________________ 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