Doug's Ultimate G-Flux Log - Page 5 - Health and Fitness Forum

7-8
Recovery Day

Lying DB external rotations- 4 sets
Paused bench press- 3x10 just bar
Low bar box squats- 5x45, 5x95, 3x5x135
Knees band squats- 3x8
Rickshaw shrugs- 5 max sets
DB hammer curls- 12x30s, 10x25s, 8x20s each arm no rest
Unilateral DB shrugs- 65x10, 75x8, 85x6 each arm

Really just wanted to assess where my shoulder is and not tweak anything. I'm going to try to get some heavier benching and some max effort squats in on Saturday.

Quote

07-10-2010 , 01:49 PM

#103

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-10
Max Effort

LBBS- 110x5, 198x3, 242x2, 286x1, 308x1, 318x1, 323x1
Wide grip bench paused- 45x5x2, 135x3, 155x3, 175x2, 185x3, 190x3, 195x3
Chinups- 5xbw, 5x +25lbs, 3x3x +45lbs

Not gonna try any more max effort sessions on Saturday AM from now on. Squat form was garbage and I couldn't maintain tightness. Bench felt good. Chinups meh.

Quote

07-13-2010 , 10:13 PM

#104

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-13
Volume

HBBS- up to 274x5x3 (pr?)
DB floor press- 65sx12, 75sx9, 80sx7, 85sx4
Pendlay Row- 154x5, 164x5, 174x5
Triceps Extensions- 3 max sets
Cable row- 3 max sets
Swiss ball situps- 20 paused at bottom, 15 paused at bottom

Quote

07-14-2010 , 07:30 PM

#105

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-14
5 rounds:

20 1 pood swings
10 hanging leg raises

Quote

07-15-2010 , 05:45 AM

#106

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

How do you training both high and low bar squats at the same time? Nice job on the pr.

Quote

07-15-2010 , 07:46 AM

#107

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

I started doing it because 5x5 low bar squats started really bothering my shoulders. It seems ok, although I definitely have some days where my form feels sloppy which is probably partially due to the jumping back and forth. I should just take more warmup sets to get the form down before doing work sets but my workouts take a long time anyways so I usually don't.

Quote

07-15-2010 , 08:29 PM

#108

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-15
Recovery

Lots of calf stretching
Chinups- 5xbw, 5x25lbs, 4x4x45lbs
DB curls- 10x35s, 5x30s, 5x25x, 5x20s no rest
2 stage pulldowns- 3 sets
RD flyes- 3 sets

Triceps tendon feels iffy. Max effort day will be Sunday this week. I'll probably do some liught squats to work on form tomorrow.

Quote

07-16-2010 , 05:49 PM

#109

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-16
LBBS- 5x135, 155, 175, 195
Barbell shrugs- 5x10x220
tibialis anterior curls/ static calf stretching- 3 sets
External rotations- 3 sets

Squats were in sneakers, really just worked on form.

Quote

07-18-2010 , 09:37 AM

#110

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-17
Practiced some light hang power cleans. Given how long its been since I actually trained these I was shocked to find that my form is the same, if not better. Apparently all the thinking that I've done about power cleans really has paid off.

Stretched hamstrings/calves a lot.

I'm not excited for max effort Sunday afternoon.

Quote

07-18-2010 , 09:35 PM

#111

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-18
Max Effort

LBBS- 110x5, 155x5, 198x4, 220x2, 242x2, 264x1, 286x1, 308x1, 323x1, 335xf, 286x4
Wide grip bench paused- 135x3, 155x3, 175x3, 185x3, 195x3, 200x3
Deadlift- 155x5, 242x3, 308x5

Squats continue to suck. I'm super weak around parallel, might be time to switch to box squats for my volume days. Only had like 5 mins to deadlift so didn't get to do any heavy reps.

Quote

07-21-2010 , 07:55 AM

#112

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-20
Starting a 4 day split to break up the volume day.

Volume Lower:
Box Squat- 135x5, 185x5, 225x5, 255x5x3
Good Mornings- 135x5, 145x5, 155x5
Calf Raise/Tib Curl Superset- 3 sets of 12
Hamstring Curls- 120x8x3

Quote

07-21-2010 , 09:03 PM

#113

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-21
Volume Upper

DB Floor Press- 70sx12, 75sx10, 80sx7, 85sx6
Pendlay Row- 154x5, 164x5, 174x5x3
Cable Row- 3 sets of 12 to 15
DB Skull Crushers- 3 sets of 10 to 15
Reverse Curls- 3 sets of 10
Decline situps/ leg raises

Quote

07-24-2010 , 08:20 AM

#114

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-23
Recovery

HBBS- 45x5, 110x5, 154x5, 179x5, 198x5x2
Chinups- deadhang, 3 second pause at bottom, 3 sets of 10
Shrugs- 3 sets
RD Flyes 2 sets

Quote

07-25-2010 , 07:03 PM

#115

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-25
Max Effort

LBBS- 45x10x2, 154x5, 198x3, 242x2, 286x1, 309x1, 329x1, 339x1 (pr), 291x5 (pr)
Wide grip bench, paused- 45x5x2, 135x3, 175x2, 185x1, 195x3, 200x3, 205x2
DL all double overhand- 242x3, 286x2, 309x2, 353x1, 375x1, 385x1

Total Poundage of PRs- 966 (49 short of 1015 goal)

Needed to switch something up in squats so I just squatted in my sneakers. Definitely helped me get my hamstrings engaged sooner. Squat vid tomorrow. Also some fool was doing sumo deadlifts with straps next to me so I had to show him how it's done. Was kind of surprised my grip held for the 385 rep.

Quote

07-26-2010 , 08:47 AM

#116

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Squat 339

Depth a little high for me, but I think it would've passed.

Quote

07-28-2010 , 08:03 AM

#117

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-27
Volume Lower

Box Squat- 135x5, 185x5, 225x3, 265x2, 275x5x3
Good Mornings- 135x5, 155x5, 175x5, 185x5
Tib Ant. Curls- 3 sets
Hamstring Curls- 130x6x3

Bodyweight was 163 this morning.

My gym is closed from August 6th until September. Hopefully I can make some more progress before then, maybe squat 345 or so, then relax for a week or two as I start a new job.

Quote

07-28-2010 , 10:36 AM

#118

CHISELEDJAW

grinder

Join Date: Jan 2010 Posts: 542

Quote:

Originally Posted by Doug Funnie II

7-27

Bodyweight was 163 this morning.

How tall are you?

Quote

07-28-2010 , 12:01 PM

#119

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

5'8

Quote

07-28-2010 , 08:19 PM

#120

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

7-28
Volume Upper

3 sets of external rotations
DB Floor Press- 75sx14, 80sx9, 85sx8
Pendlay Row- 132x5, 176x5x3
Kroc Row- 75x20
Triceps extensions- 3 sets
Hammer curls- 3 sets
Swiss ball leg raises- 20, 16

Might be time to switch to something new for the floor press. I'm thinking I'll switch to wide grip paused bench on volume days, and bench press negatives on max effort day.

Quote

07-28-2010 , 11:28 PM

#121

Jaysick88

old hand

Join Date: Oct 2006 Posts: 1,921

Quote:

Originally Posted by Doug Funnie II

Squat 339

Depth a little high for me, but I think it would've passed.

3 White lights for sure imo

Quote

07-28-2010 , 11:36 PM

#122

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Ya that looks pretty dang good to me

I've been doing more paused bench lately, probably my favorite upper body lift.

Quote

07-29-2010 , 11:16 PM

#123

theBruiser500

banned

Join Date: Nov 2003 Posts: 10,920

nathan, i think you should push your butt through at the end of your lift.

check this out, did you know about this gym? http://www.totalperformancesports.co...=56&Itemid=117

it seems like, cheap and amazing, i am super stoked to check it out.

Quote

07-30-2010 , 08:12 AM

#124

Doug Funnie II

Carpal \'Tunnel

Join Date: May 2006 Posts: 7,442

Danny,

I see what you mean. I'll give it a shot with some lighter weights, but under that load I'm not sure I could keep my lower back in extension if my hips were any more extended.

That gym looks very sweet. It's also really close to a huge indoor rock climbing gym I've been eyeing for some time. Both would be a little bit of a hike for me unfortunately, as route 16 gets very congested around rush hour, but you should check it out.