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Old 07-07-2010, 06:00 PM   #101
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

7-7

"Tabata" Pushups
20
20
20
17
15
14
10
8
7
7

Total: 138

Progress. Gonna do some side bridges now.
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Old 07-08-2010, 05:01 PM   #102
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-10-2010, 01:49 PM   #103
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-13-2010, 10:13 PM   #104
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Re: Doug's Ultimate G-Flux Log

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
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Old 07-14-2010, 07:30 PM   #105
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Re: Doug's Ultimate G-Flux Log

7-14
5 rounds:

20 1 pood swings
10 hanging leg raises
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Old 07-15-2010, 05:45 AM   #106
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Re: Doug's Ultimate G-Flux Log

How do you training both high and low bar squats at the same time? Nice job on the pr.
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Old 07-15-2010, 07:46 AM   #107
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-15-2010, 08:29 PM   #108
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-16-2010, 05:49 PM   #109
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-18-2010, 09:37 AM   #110
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-18-2010, 09:35 PM   #111
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-21-2010, 07:55 AM   #112
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Re: Doug's Ultimate G-Flux Log

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
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Old 07-21-2010, 09:03 PM   #113
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Re: Doug's Ultimate G-Flux Log

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
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Old 07-24-2010, 08:20 AM   #114
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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
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Old 07-25-2010, 07:03 PM   #115
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-26-2010, 08:47 AM   #116
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Re: Doug's Ultimate G-Flux Log

Squat 339

Depth a little high for me, but I think it would've passed.
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Old 07-28-2010, 08:03 AM   #117
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-28-2010, 10:36 AM   #118
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Doug Funnie II View Post
7-27


Bodyweight was 163 this morning.
How tall are you?
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Old 07-28-2010, 12:01 PM   #119
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Re: Doug's Ultimate G-Flux Log

5'8
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Old 07-28-2010, 08:19 PM   #120
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-28-2010, 11:28 PM   #121
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Doug Funnie II View Post
Squat 339

Depth a little high for me, but I think it would've passed.
3 White lights for sure imo
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Old 07-28-2010, 11:36 PM   #122
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Re: Doug's Ultimate G-Flux Log

Ya that looks pretty dang good to me

I've been doing more paused bench lately, probably my favorite upper body lift.
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Old 07-29-2010, 11:16 PM   #123
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-30-2010, 08:12 AM   #124
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

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.
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Old 07-30-2010, 06:46 PM   #125
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

7-30
Recovery

LBBS- 185x5x2
Chinups (paused deadhang)- 12, 10, 10
Behind head pulldowns- 3 sets
Curls- 3 sets
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