dbcb314's strength log http://strengthandbody.com/dbcb314 Getting Strong and Getting Big Lifting Heavy Ass Weight Sun, 01 Feb 2009 19:53:36 +0000 http://wordpress.org/?v=wordpress-mu-1.2.3-2.2.1 en Squats http://strengthandbody.com/dbcb314/2009/02/01/squats/ http://strengthandbody.com/dbcb314/2009/02/01/squats/#comments Sun, 01 Feb 2009 19:53:36 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2009/2/1/squats Felt like shit. My right knee, especially my patella tendon, hurt like hell all day.

Only second time free squatting since the back injury.

Box Squats, belt, knee sleeves:
455x2x1

Squats, belts, knee sleeves:
405x2x4

I may start wrapping my knees whenever I squat. My knee is killing me.

Duration: 60 minutes

]]> http://strengthandbody.com/dbcb314/2009/02/01/squats/feed/ Bench Press http://strengthandbody.com/dbcb314/2009/01/31/bench-press/ http://strengthandbody.com/dbcb314/2009/01/31/bench-press/#comments Sat, 31 Jan 2009 14:27:28 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2009/1/31/bench-press Got little sleep and slept on a couch the night before. Didn’t have a lot of fire in the workout, but it went well.

Bench Press:
330×3x1 http://www.youtube.com/watch?v=3pzwwhtIh-8

2-Board Bench Press:
315×1x1
335×1x1
355×1x1
365×1x1
315×5x1

Pull Ups, Full ROM:
BWx14×1 http://www.youtube.com/watch?v=QI6AIf2Ygnk

BWx5

BWx6

Cable Rope Ext:
?x?x3

Squats tomorrow… i hate squatting the day after bench (shoulder no likey) but didn’t have a choice this week (or the next)

Duration: 60 minutes

]]> http://strengthandbody.com/dbcb314/2009/01/31/bench-press/feed/ Lower Body Assistance http://strengthandbody.com/dbcb314/2009/01/29/lower-body-assistance/ http://strengthandbody.com/dbcb314/2009/01/29/lower-body-assistance/#comments Thu, 29 Jan 2009 19:48:07 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2009/1/29/lower-body-assistance 2nd time doing zerchers. Still getting used to forearm pain.

Chest Supported Rows:
195x6x1 (PR)
170x10x1

Zercher Squats Off Pins (3 pin, knee sleeves, belt):
275x3x1
295x1x1

Decline Sit Ups:
BW+45x10x3

Duration: 60 minutes

]]> http://strengthandbody.com/dbcb314/2009/01/29/lower-body-assistance/feed/ sq http://strengthandbody.com/dbcb314/2007/11/15/sq-2/ http://strengthandbody.com/dbcb314/2007/11/15/sq-2/#comments Fri, 16 Nov 2007 03:33:41 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/15/sq-2 DE Squats
DE Squats: 255×2,2,2,2, 265×2,2,2,2, 275×2,2
Euro Squats (light knee wraps): 385×3,3,3,3,3,3,3,3,3,3
Conv Rack Pulls (Below Knee): 405×5, 455×5, 475×5
Roman Chair Abs (weight on forehead): 35×10,10

x:
xxxx1

Duration: 1 minutes

]]> http://strengthandbody.com/dbcb314/2007/11/15/sq-2/feed/ bp http://strengthandbody.com/dbcb314/2007/11/13/bp/ http://strengthandbody.com/dbcb314/2007/11/13/bp/#comments Wed, 14 Nov 2007 03:32:58 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/13/bp ME Bench Press
Bench Press: 300×3, 305×3,3
2 Board Bench Press: 315×3, 335×3,3
Bench Press: 225×15
Stability Ball DB Bench Press: 70×8,8,8,8
Pendlay Row: 245×5,5,5,5,5
HS High Row: 145×10,10,10,10
BB Skull Crushers: 115×8, 125×8, 135×8
Side Raises: BANDx12, BAND+10×12,12
Hammer Front Raises: 40×10, 35×10,10

x:
xxxx1

Duration: 3 minutes

]]> http://strengthandbody.com/dbcb314/2007/11/13/bp/feed/ sq http://strengthandbody.com/dbcb314/2007/11/11/sq-1/ http://strengthandbody.com/dbcb314/2007/11/11/sq-1/#comments Mon, 12 Nov 2007 03:32:18 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/11/sq-1 ME Squats
Box Squat: 435×3,3,3
Seated Goodmorning: 185×5,5, 205×5,5,5
Close Stance Leg Press: 630×15,15, 720×15
Dimel Deadlifts: 225×12, 245×12,12
Shrugs: 385×8,8,8
Decline Abs- Weight on Forehead: 35×10,10,10

x:
xxxx1

Duration: 3 minutes

]]> http://strengthandbody.com/dbcb314/2007/11/11/sq-1/feed/ bench http://strengthandbody.com/dbcb314/2007/11/10/bench-3/ http://strengthandbody.com/dbcb314/2007/11/10/bench-3/#comments Sun, 11 Nov 2007 03:31:42 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/10/bench-3 DE Bench Press
DE Bench Press: 185×3,3, 195×3,3, 205×3,3,3,3
Close Grip Bench Press: 275×3,3,3,3,3,3,3,3,3,3
OH Pin Press (neck level): 155×8,8,8,8
Hammer Chins: BW+60×5,5,5,5,5
Cable Rows- Straight Bar: 170×10,10,10,10
OH Cable Rope Ext: 96×12,12,12,12
DB Spider Curls: 25×10, 27.5×10, 30×10

x:
xxxx1

Duration: 3 minutes

]]> http://strengthandbody.com/dbcb314/2007/11/10/bench-3/feed/ deadlift http://strengthandbody.com/dbcb314/2007/11/04/deadlift/ http://strengthandbody.com/dbcb314/2007/11/04/deadlift/#comments Mon, 05 Nov 2007 03:29:39 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/4/deadlift ME Squats
Sumo Deadlift: 455×1, 495×1, 515×1, 545×0,0,0
decline abs 4×10

x:
xxxx1

Duration: 3 minutes

]]> http://strengthandbody.com/dbcb314/2007/11/04/deadlift/feed/ bench http://strengthandbody.com/dbcb314/2007/11/03/bench-1/ http://strengthandbody.com/dbcb314/2007/11/03/bench-1/#comments Sun, 04 Nov 2007 03:28:52 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/3/bench-1 DE Bench Press
Bench Press: 295×1
DE Bench Press: 185×3,3,3, 195×3, 205×3,3,3,3
Paused Incline Bench Press (45*): 185×8, 195×8, 205×8,8
Hammer Chins: BW+45×5, BW+55×5, BW+65×5,5,5
then straight bar preacher curls 3×10 alt w/ elbow out ext 3×10

x:
xxxx1

Duration: 3 minutes

]]> http://strengthandbody.com/dbcb314/2007/11/03/bench-1/feed/ squat http://strengthandbody.com/dbcb314/2007/11/01/squat-1/ http://strengthandbody.com/dbcb314/2007/11/01/squat-1/#comments Fri, 02 Nov 2007 03:27:56 +0000 dbcb314 http://www.strengthandbody.com/dbcb314/2007/11/1/squat-1 DE Squat
DE Sumo Deadlift: 275×2,2 295×2,2, 315×2,2,2,2
DE Conventional Deadlift: 315×2,2
Close Stance Leg Press: 450×20, 540×20, 630×25
then roman chair abs 1×15

x:
xxxx1

Duration: 1 minutes

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