Dabucche's Log

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Dabucche's Log

Post  dabucche on Mon Jun 10, 2013 10:19 pm

I like this forum. It's low key so I don't have to deal with other people's BS or disapproval.

With that said, a little bit about me:
Been lifting for about 3.5 years, and admittedly haven't gained the strength I should have in the process. I also have a beef with periodization, I hate percentages and want to keep my training somewhat simple. I'm planning on studying Mike Tuscherer's training philosophy and applying it to my training. I realize that those last two sentences sound contradictory lol, but when I say "simple", I mostly mean "lacking a calculator/percentages". Worth noting, I'm not sure whether I'll pull sumo or not. I've always pulled conventional, but my sumo stance strength isn't far off, and it's much less taxing.



Deep Squats
e1RM: 325

295x4x2 @ 8.5

I had work (landscaping) today, so I definitely wasn't feeling 100%. I've eaten alot today, but the meal timing was terrible. I was planning on hitting this, so I'm still happy with it.


Bench
e1rm:225

205x4x2 @ 8.5

This was also a weak display in relation to where I'm currently at. I realize this session wasn't very Tuscherer-esque, but its a work in process. I'm thinking of doing Squat/Bench/Deads every Mo/We/Fri. I'm confident I can handle that workload, we'll see..

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Re: Dabucche's Log

Post  dabucche on Tue Jun 11, 2013 10:06 pm

Sumo Deadlifts
e1RM: 355

275x4 @ 7
295x4 @ 8
315x4 @ 8.5
315x4 @ 8.5

First time doing these in a while. I worked again today, a much rougher day than yesterday , so I'm definitely happy with how the deads turned out (strength wise). My technique definitely needs improvement. The first rep of my 4th working set was surprisingly easy, and my form went back to chit after that.

I'm still trying to organize my lifting schedule, not sure how I want to go about this.

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Re: Dabucche's Log

Post  dabucche on Thu Jun 13, 2013 11:45 pm

Third post and I'm already behind on my posts. Anyways,

6/12/2013
Deep Squats

e1RM: 330

295x3 @ 9
295x3 @ 9
295x3 @ 9

Harder than expected,but squats always seems so improve quickly for me, so I'm not concerned.

Bench

e1RM:230

205x3 @ 8
205x3 @ 8
205x3 @ 8.5

Easier than expected, plus I detrained this a little bit recently, so this should be on the rise too.


6/13/2013 (today)

Sumo Deadlift

e1RM: 340

315x3 @ 8.5
315x5 @ 9.5

Sumo Stance Box Squats

225x5 @ 8
225x5 @ 8
225x5 @ 8

I should have done more deadlifts, but I realized that they were sucking today, so I switch to the box squats (about 14 inches or so, at most). I really like these as an accessory.

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Re: Dabucche's Log

Post  dabucche on Sat Jun 15, 2013 11:20 am

6/15/2013
Sumo Stance Squat
e1rm: 275

225x5x5 @ 8.5

I'm gonna admit, my training has been very fickle lately. I haven't been able to commit to any program. But in hindsight, my last method was working. I would just train 5x5's until I got to the point where I could move up 5lbs; I was base building.

Bench
e1rm: 230

185x5x5 @ 8

Not as easy as it once was, but I'm fairly confident it's because of technique. I'm probably gonna stick with these weights for these lifts (over the whole summer), and bring their percentage of 78% down as much as I can. The Sumo Stance Box Squatting will have a lot of carry-over to deadlifts, so I'm training my sumo with squatting. I'll train my upper back with volume just for muscularity/shoulder health.

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Re: Dabucche's Log

Post  dabucche on Sun Jun 16, 2013 5:48 pm

6/16/2013
Sumo Stance Box Squat
e1RM:280

225x5x5 @ 8

Bench
e1RM: 240

185x5x5 @ 7.5

This wasn't demanding at all. I honestly think my technique was spot on today, this felt like bitch weight.

I think the goal for the summer will be a double paused 5x5 with these weights/lifts. If I can do that, I'll be good for a 20lb addition on squats and 15lb addition on bench. Atleast.

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Re: Dabucche's Log

Post  dabucche on Tue Jun 18, 2013 9:50 pm

6/18/2013
Sumo Stance Free Squat
e1RM:280

225x5x5 @ 8

This felt strong today, and did my sets/workout as fast as possible.

Paused Bench
185x5x5 @ 8

It's worth noting that this pause was miniscule. I basically let it sink into my chest for 1 second. This wasn't too difficult. Don't have a lot of time to post much more today.

I got my full-time summer job back (landscaping). Goodnight sweet recovery.

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Re: Dabucche's Log

Post  dabucche on Thu Jun 20, 2013 9:40 pm

6/20/13
Sumo Stance Box Squat
e1RM: 285

4x7 @ 8.5

Felt strong today, especially considering the labor I've done today.

Bench
e1RM: 235

4x7 @ 9

I probably had 1 more grinder-rep in the tank for any one of these sets. Slight bounce off my chest? Probably. I'm willing to sacrifice a little bit of form for strength gain.

I'll try to stick with 4x7 and once (if) this gets easy I'll do a 3x9 once, then up the weights maybe 10lbs on squat, 5lbs on bench. I'm doing Rows on a machine-like thing by the way, roughly 3x15 with 70lbs on each side. Just to get some type of pulls in.

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Re: Dabucche's Log

Post  dabucche on Sun Jun 23, 2013 1:46 am

6/22/2013
Sumo Stance Box Squat
e1RM: 295

225x4x7 @ 8

These just keep getting easier. Given that I hadn't been doing them regularly.

Bench
e1RM: 230

185x4x7 @ 9

Still somewhat difficult. I expected bench to progress atleast as good as squats with this much volume. Might have to drop it down to 5x5 and add 10lbs.

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Re: Dabucche's Log

Post  dabucche on Mon Jun 24, 2013 11:34 pm

6/24/2013
Squat
275x3x3 @ 7.5

Easy, had 2 more reps on each set

BTN press
105x3x5 @ 8.5

first time ever doing these, I like them, I'll probably keep them.

Incline bench
185 1x5, 1x4, 1x5 @ 9

The flat bench was taken by a guy who was busy texting. Not gonna wait for his bullshit.

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Re: Dabucche's Log

Post  dabucche on Wed Jun 26, 2013 11:54 pm

6/26/2013
Sumo Deadlifts
315x5 @ 8.5
365x2 @ 9
315x3x8.5

This lift got notably stronger, I knew the "sumo stance box squats" would have a lot of carry over.

Bench
185x5 @ 8
185x5 @ 8
205x3 @ 9, might have had one more grinder
185x5 @ 7.5

My technique on this wasn't 100%.

CGBP
135x10 @ 7.5

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Re: Dabucche's Log

Post  dabucche on Mon Jul 01, 2013 8:24 pm

6/29/13
Deep Squats
e1RM: 335

275x8 @ 9.5
295x5 @ 9
275x6 @ 9

I was feeling good after my 2 day rest, and these felt strong.

Bench
e1RM: 225
185x8 @ 9.5
205x5 @ 8.5
185x6 @ 8.5

Once again, happy with this too. Turns out a little bit of rest does wonders.

BTN Press
e1RM:125
95x10 @ 9

7/1/13
Sumo Stance Box Squats
e1RM: 325
275x8 @ 9
295x3 @ 8.5
275x6 @ 8.5

The 295lb set got sloppy for some reason, I think my shorts were pulling on my legs so I got scared of tearing them. Not a big deal tho, the first working set was pretty solid.

Incline Bench
e1RM: 215
185x5 @ 9
185x5 @ 10
185x5 @ 8.5

The last set was surprisingly easy, and the middle set was surprisingly hard. I don't think I gave myself enough of a break after my first set.

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Re: Dabucche's Log

Post  dabucche on Wed Jul 03, 2013 11:09 pm

7/3/13
Sumo Stance Squat
e1RM: 315

225x5 @ 7
245x4x5 @ 8

Easy, I just wanted the volume.

Decline Bench
e1RM: 225
205x3x3 @ 9

I used to do this weight/reps for a paused 3x3, this is weaker.

Bench
e1rm: 215

185x3x5 @ 8.5

Ugghh so detrained, I feel like I detrain overnight.  Looking back on it, I'm surprised my incline bench was that strong, it felt almost as strong as my bench did today. On a side note, I realized today that I **NEED** to use a program to get stronger. The last time I got stronger I used a program. And I stalled before, and since that program. Maybe 5/3/1.

DB Snatch
65x3 each arm, easy

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Re: Dabucche's Log

Post  dabucche on Thu Jul 04, 2013 4:21 pm

CYCLE #1

Squat: 295
Bench: 205
Deadlift: 365
OHP: 135

As much as I hate programs, I need this to get stronger. Most of these are very low estimates except for Deads, but those will also progress the fastest too.


Last edited by dabucche on Mon Aug 26, 2013 11:03 pm; edited 3 times in total

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Re: Dabucche's Log

Post  dabucche on Fri Jul 05, 2013 7:10 pm

7/5/13

Deadlift
275x5
295x5
315x7

185x3x8

Hanging Leg Raises
3x8

So I missed the first week of this cycle and jumped right into the second, so I'll repeat these programmed maxes in the next cycle. No need to rush this stuff. The major drop in frequency is gonna be interesting.

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Re: Dabucche's Log

Post  dabucche on Sat Jul 06, 2013 5:01 pm

7/6/13
Overhead Press
100x5
110x5
115x7

65x5x10

Pull ups
bwx8
bwx7
bwx7

The overhead pressing was not too difficult. I use the same width for my pull ups that I do for my OHP. Just realized today that the drop sets are supposed to be 5x10 not 3x10.

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Re: Dabucche's Log

Post  dabucche on Mon Jul 08, 2013 10:02 pm

7/8/13
Squat
225x3
250x3
265x7

155x5x10

Leg extentions
3x10

For the record, this is 3's week. I don't know if it's OK to hit 7 reps on a 3's week, but I'll keep the max at 295.

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Re: Dabucche's Log

Post  dabucche on Thu Jul 11, 2013 7:43 pm

7/10/13
Bench
165x3
175x3
185x7

105x5x10

DB Row
50lbsx4x12

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Re: Dabucche's Log

Post  dabucche on Sun Jul 14, 2013 12:24 pm

7/12/13
Deadlift
295x3
315x3
330x7

185x5x10

Definitely a PR on sumo deads. I forgot what assistance exercise I was supposed to do (hanging leg raises) so I didn't do them.

7/13/13
Overhead Press
110x3
115x3
120x7

65x5x10

Pull Ups
bwx10, 8, 7

Aaaand my 3's week is done. I'll look back but I'm pretty sure I did all 7's. I said before that I would use these weights again next month, but that isn't justifiable if I'm getting 7's on 3's week. I'll shoot for 5's on my 1's week and then do the deload.

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Re: Dabucche's Log

Post  dabucche on Mon Jul 15, 2013 8:36 pm

7/15/13
Squats
225x5
250x3
280x5

145x5x10

leg extensions

Really tired, I had to mow all day because I worked with my boss's son. So he obviously doesn't actually have to work, and I need to pick up his slack.

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Re: Dabucche's Log

Post  dabucche on Wed Jul 17, 2013 9:34 pm

7/17/13
Bench
155x5
175x3
195x6

105x5x10

Rows
95x4x10-15

Still 1's week for the record. I like hitting these high reps on the first cycle, gives me hope for a long run without resetting the weights. Looking forward to 305/210/375 as my programmed weights.
A trainer there spotted me the whole time and gave me advice (legit advice cus he's a powerlifter too). Of course this was just the run around to try to get me to pay for his services, but still learned some good advice. I don't engage my back NEARLY enough. Something to work on.

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Re: Dabucche's Log

Post  dabucche on Sat Jul 20, 2013 1:11 am

7/19/13
Deadlift
275x5
315x3
345x5

185x5x10

Hanging leg raises
x12
x10
x9
x8

Good session. Overheads tomorrow and then deload time.

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Re: Dabucche's Log

Post  dabucche on Sat Jul 20, 2013 12:43 pm

7/20/13
Overhead Press
100x5
115x3
130x6

65x5x10

Pull ups
x10
x8
x8

And this brings 1's week to a close. Once again, an excess of reps that offers room for growth. Deload time.

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Re: Dabucche's Log

Post  dabucche on Mon Jul 22, 2013 11:07 pm

7/22/2013
Squat
175x5
190x5
205x5

145x5x10

Leg Extensions

Having a deload is somewhat foreign/unnerving to me, so I'm using the light weights as a form of a speed week. However, the weights are still as programmed. Turns out I'm really slow.

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Re: Dabucche's Log

Post  dabucche on Thu Jul 25, 2013 6:11 pm

7/24/13
Bench
125x5
135x5
145x5

105x5x10

BB Row
95x4x12

I tried the new (correct) form using my back more than my pecs. Don't know if I like it, might keep my prior form, I never had shoulder issues with it before.

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Re: Dabucche's Log

Post  dabucche on Fri Jul 26, 2013 10:29 pm

7/26/13
Deadlift
225x5
235x5
255x5

185x5x10

Hanging Leg Raises
3x10, easy

I felt shitty and weak today. I can confidently say it's not because I'm weaker, but because I was really tired from landscaping. Just stick to the plan, Jim Wendler knows what he's doing.

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