dbc3po's log

[dbc3po]

well I havent posted a whole lot here lately so I figured Id start a log here in hopes maybe the board would pick back up

best workout in a week or so

de bench
185*1*10sets varying grips with 2 sets of coubled minis>working on staying tight and lightly touching my chest

5 boards
315*10
405*5
455*1 1/2> wrist wrpa came un wrapped on second and I missed about half way up

dumb bell rows150*10*2sets each arm> I yacked after the second set


shrugs
1 sets of 10 with 455 almost yacked again So i quit there ill finish up later with some more accesory shit after my acid reflux settels down>fuckin bacon

[dbc3po]

well just an fyi for those who dont know my next meet will be in columbus oh in jan

wide stance good morning
145*10
235*3
325*1
415*1
505*1pr bar rolled down my back on this one but i fought it out

rack pulls form an inch or so above knee
up to 635 sumo to easy so I swapped to conventional to create more range of motion
705*1
805*almost lost grip while locking out
put on straps tried twice but the first one gassed me out

banded leg curls and hip work
2 sets of 30

swing throughs with kettle bell
35's in each hand*30

gassed pretty good night

[CoachK]

nice workout dbc looking like an animal

Shit damn, 505 on GM's!?!?!?!omgwtfbbq
How far you lean forward on those? I just saw that number and herniated 3 discs!

[dbc3po]

not to far on them, I herniated a disc a few years back so I try not and do the full range of motion. My best is around 600 off pins but I cheated my form a little to get it. One thing though after all this gm and pulling sumo my conventional deadlift seems to be improving.

[CoachK]

I herniated my L5 S1 back a little less than 2 years ago. Had surgery that spring. I can get about 300 going full range. I don't think i would even be ballsy enough to look down at the floor with 500 on my back.

[dbc3po]

me bench

3 board raw
135*3
225*3
315*3
405*1
425*miss this would have been a pr I flat end out. Upper back needs to be stronger

bent over rows with barbell
135*10
225*8
315*5 form went to shit but I still worked the right muscles so who cares

shrugs
315*10
405*10
495*10

standing lat pulls close grip
3*15 with stack

[dbc3po]

de squats
with blue bands w/ breifs
405*2*5sets
add suit and wraps
635*1
705*1
755*abort couldnt get set up right

705 was close to the box I need to get a better feel in the suit Im getting closer but i had a hard time finding bar position but that will get better

pin speed pulls plates about 2 inches off floor doesnt help any I just dont own a deadlift jack and I wanted to pull against bands

135*3 both conv and sumo with quaded mini
225*3 same
315*3 the last rep on both sets was hard but I oculd really feel my abs working since I wasnt wearing a belt.

ab work

that little bit took an hour and a half and Im still gassed form Monday and Wednesday

[Blackcat]

Nice progress man.

What weight class are you in now?

[dbc3po]

275/308 I'll probably go 308. My weight is down but i usually put on 10-15 lbs in a meet training cycle. I think I will try and weigh a full 308.

[dbc3po]

sun de bench

185*10*1 with doubled purple

removed bands
225*3
315*3
350*2 I might could have gotten 3 but with no spot I didnt want to risk it.

machine incline
satck*30*2sets

barbell rows
225*3*10 with wide grip

preacher curls
2 sets to failure

not to bad abs are sore as fuck form all the ab work and beltless pulling on friday

[dbc3po]

me lower

I felt like shit and thought about skipping the workout but I manned up and got it done


I was supposed to do rack pulls form mid shin but what the hell I pulled from a low pin plates were 2" of floor

135*3
225*3
315*1
405*1
skipped 495 and went staright to 615 with suit convetional
missed

added 5lbs and fought it out for a pr.

I know that a 620 pull isnt great but it really means allot to me considering a year ago If I pulled 500 it was a big deal

finished up with some hip work, banded good mornings, leg curls, and abs

[dbc3po]

me bench
reverse band press
warmed up to 405 for a tripple
add ultimate denim
495*3 touched last rep
565*1 didnt touch missed groove
change shirt to ragex 54 which I have recently cut the back open so I can jack the shirt up more
615*2 to a 2 board I wanted to go full range but the groove is a little differnt in the shirt both were solid reps> This is a pr since back in May I missed 600with blues and now I double this off a 2 board with greens.

495*3 as a drop set again touching on the last one. The whole purpose for this was to have some fun, get time in the shirt and try and get a little better at touching. I'll half to see in a few weeks when I do straight shirt work.

Since I had a few friends working out with me that took over an hour and we were late starting(they got pulled over on the way up) we finished with some curls and called it.

[dbc3po]

de squat
first week of circa max
1 blue and a green each side appx 350lbs of tension i think at the top
135*3
225*2
315*2
add breifs
365*2
405*2*3sets
455*2 with light wrap
495*2 with tight wrap I was only gonna do 1 rep but it was easy so I did to nest week ill up the weight and work up close to 600, the week after will be up to a single in full gear. Then ill work on an opener and doubles in the suit and delaod into the meet. It should work and it should give me enough down time so that my leg want egt fried

speed pulls
315 with quaded mini off a low pin for 5 singles not allot of work but it was good work. No real assistance lower back is still fried from Monday.

[dbc3po]

http://www.youtube.com/watch?v=yxHyEPfnRpg


video link for last set. sorry about this shitty quality ill try and get a better one next week.

[dbc3po]

de bench
185*10sets of 1 with a doubled purple
staright weight
225*3
315*3
add shirt
455*3*2sets none touched no hand off so hard to get in the grove weight moved easy. Last two reps were about 2" and 1" form touching in ultiamte denim. I'll go back to polly when I have more help

barbell rows
225*10*2sets
315*5

machine shrugs
2sets to failure

[dbc3po]

when it rains it pours

raining here and I cant get the fucking lights to come on in the gym so im forced to do some accessory shit with bands.

today was going to be a light one i had planned on doing suspended good mornings with 315 for 5*5 and some ab, oblique and hamstring work.

so since i cannot get in actual training I will do some band shit inside. Normally I would round up some way to train but I half to go out of town for work tomorrow so that kinda fucks me today and tomorrow evening.

[dbc3po]

me bench
floor press
135*3
225*3
315*1
315*1 with 20 lb of chain
315*1 with 40lb of chain
315*1 with 50lb of chain
365*1 with 50lb of chain pr

close grip light touch presses
135*3
225*3
315*3 pr the most i have done on these with a glose grip is 275 for a single a long time ago before I kept my log on bolex

green band face pulls
3sets of 100 reps total

preacher curls
3sets to failure

good day today