DJSTARER

ME Upper-

Bench:
135X10
135X8
185X4
205X4
225X4

240X4
240X4


2 Board:
225X5
245X2
245X2

Military Press:
95X12
95X12
95X11

Row:
4X10

Strict, Slow, 1 armed DB Press:
55X12
55X12
55X12


Throat Presses:
3X12

__________________
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

mivi320

Haven't stopped by in awhile. Looking good. What is a throat press??

__________________
"Bodybuilding is a martathon, not a sprint."

DJSTARER

more or less a scull-crush using a barbell, and you touch your adams apple instead of ur head.

training has been shitty.

__________________
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

DJSTARER

ME Lower:

Squat (wide stance, no belt)-135X10
135X8

225X5
295X3

305X8 (PR+10lbs)
315X6 (PR+2 reps)
315X6 (PR+2 reps)


Extreme Wide stance Ballet Squats-185X 3 sets of 8

__________________
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

bigDman

Apple bottom jeans boots with the fur...

__________________
COME CHECK OUT MY JOURNAL

DJSTARER

Re upper:


Bench-
135X20
185X12
185X11
185X11
135X20


1 armed DB military-
3, triple drop sets from 12, 8, 6


Pushups-
3 sets to fail

__________________
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

Ikaika

Dustin send me that damn recipe or I'm going to be forced to hurt you.

__________________
No supplement can make up for the lack of a strong work ethic.

DJSTARER

RE Deload Lower:


ATG High bar Squat with chains (+30lbs)-

135X5
135X5

205X4
205X4
205X4
205X4


Sumo Deadlift-

135X5
275X5

325X5
325X5
325X5


Overhead, 1 armed, DB lunges-

3X10 on each leg

__________________
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

DJSTARER

ME Upper:

Bench-
135X10
185X5
205X3
225X3

235X6 (PR+1 rep)
240X4
240X4

CG 2 Board- *short rests
225X3
225X3
225X3
225X3
225X3
225X3

Standing Military-
115X9
115X9
115X8

__________________
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

Ikaika

I love standing military. Such a great exercise.

__________________
No supplement can make up for the lack of a strong work ethic.

DJSTARER

squat (comp stance, completely raw)-
135X10
225X5
275X3
295X2

325X6 (PR+10lbs)
335X4 (same as below)
355X1 (had more, just wanted to stay safe without a spotter)

Comp Stance GMs with 30+ chains-

165+chainsX12
165+chainsX12
165+chainsX12


Overhead DB lunges:
3X10

__________________
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

bigDman

nice squat pr

__________________
COME CHECK OUT MY JOURNAL

DJSTARER

RE Upper-

Incline BB press:
145X9
145X8
145X8
145X8
*all 2 rep PRs

1 armed flat DB press-
3X12

DB rows-
1X20
1X15
1X10
*increased weights

__________________
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

DJSTARER

Reflections


I have started taking my training more seriously again. Although I have technically been in "offseason" training (which any competitive PLer will tell you, is MUCH more intense and difficult that "in-season" training), it is only recently that I have focused on really making gains again. Fortunately, for the entire duration of this offseason (with the exception of my 5 entre post nationals binge) I have literally eaten nothing by vegetables, potatoes, flourless grains, fruit and nuts (with all the protein sources of course). My diet has actually been pretty moderate in carbohydrate intake.... with about 200-250g of carbohydrate being my minimum non-training day intake, and nearly 400-450g being consumed on training days. This is different from my normal clean-gain protocal, which relies heavily on fat intake for my non-training days. With that said, fruit deserves a round of applause. My place of occupation has wonderful fresh fruit cups containing pinapple, strawberries, blueberries, various melons and even apple. It makes my daily carb intake very easy to manage. So for me.... well..... i can end that "to fruit or not to fruit" question. I've been eating about 50% of my carbs in fruit alone, and I'm having the leanest offseason to date (i have a six-pack at 183). Also, kudos to peas. I go though about 1 large bag of these suckers/day. That actually pretty CHO-dense for being a non-starch vegi. I can get 30g (net) CHO from these puppies with some beef, and be 100% confident my blood sugar ain't going nowhere (12g CHO per serving, with 4g fiber). I try to get about 2-3 servings of peas right before bed now instead of my normal peanut butter consumption. It's working. On a similar note, my legume intake has gone up a bit. I try to do about 2-3 cans of black beans/week. Like peas, they can provide significant CHOs, with little blood sugar increase.

As for training, i'm keeping it simple: 1 big move, 1 accessory, and one unilateral each session. Everything is raw, and I'm attacking weak areas (shoulders and interior hammies). Still not sure on my next COMP date... hopefully october in annapolis.



Today's Session---




Deadlift:

135X10
225X5
315X5
385X5
445X6 (PR+5lbs)


Sumo Squats (extreme wide stance):

135X5

185X10
185X10
185X10
185X10

1 armed overhead DB lunges:

3X10 (PR... increase by 10lbs)

__________________
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

DJSTARER

Classic RE Upper:


Incline BB-

135X10
155X8

(short rests)
155X6
155X6
155X6


CG BP w/ chains (+30):

165X10 (PR+2 reps and 10lbs
165X8 (PR +10lbs)
165X7
165X5
~dropsets~
155X3
135X5

Curls:
various

__________________
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