DDawg's Road to the Monster Muscle Raw Bench Championships

[ddawg91]

GPP Day

Chest/ABs 10-24-07
*does not include warmup sets

Exercise Training Log

Workout Time:


General Feelings:
Not a good day, was in a lot of pain all day due to my neck/ headache.

Workout:

None, strained my neck somehow and it is gave me major headaches all day. Hope fully it goes away soon!

[ddawg91]

ME Day 10-25-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Rack Pulls [ 3 Sets ]
3x365|3x405|3x455

2. 1 Arm TBar [ 3 Sets ]
6x205|6x230|6x230

3. Rev Grip Pullups [ 3 Sets ]
8xBW|8xBW+25|8xBW+35

4. Cable Shrugs [ 3 Sets ]
12x140|12x160|12x180

5. Barbell Curls [ 3 Sets ]
8x95|8x115|8x115

6. Cable Rear Fly [ 3 Sets ]
12x30|12x35|12x40

7. DB Stiff Legged Deadlift [ 3 Sets ]
6x100|6x120|6x130


Workout Time:
6:00 AM

General Feelings:
Neck is feeling much better, still handling the stress well.

Workout:
Neck was feeling better so I hit it pretty hard today, probably not the smartest thing. But I made sure everything I did, did not hurt my neck.

Weights were conservative but felt great.

Conditioning:
None

[ddawg91]

ME Day

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. Bench Pyramid [ 12 Sets ]
8x240|6x310|4x355 |2x405|1x450 |1x475|1x500 |1x525*|3x430 |6x380|10x335


Workout Time:
6:00 AM

General Feelings:
Neck is feeling much better, basically fully recovered. Starting to either getting allergies or a cold and did not get much sleep last night and it was very poor.

My dreams have been really vivid lately to the point where I am awake but dreaming and actually trying to do stuff (kind of funny). Stress has been much less as I have been focusing more on reducing it and getting more rest.

Workout:
Day started off bad as I got up 45 minutes late so all my supps were off and had an upset stomach. Got talked into doing the pyramid thing again so I picked my chart for 475 as they said I was sand bagging last time. I was leery due to my neck just starting to feel better and the poor night sleep but did it anyways, plus wanted to see where I was at for the contest in December.

I was really surprised at my performance today as the weights just flew up. When I hit 475 it went up really easy, this was also a new PR for me RAW so I was pretty happy there. But my partners convinced me to go up, so I was going to try 495 but they convinced me to go to 500. To my surprise I handled this really well also and it went up very nicely so I hit 2 PRs back to back. Well they convinced me to go up again, so I went 525 for the gusto and almost had it but needed just a tad bit of assistance. So today was a real good day despite how it started off. Very stoked on my lifts today, now just to stay there for the contest and I will be very happy!

Conditioning:
None.

[pu12en12g]

I was really surprised at my performance today as the weights just flew up. When I hit 475 it went up really easy, this was also a new PR for me RAW so I was pretty happy there. But my partners convinced me to go up, so I was going to try 495 but they convinced me to go to 500. To my surprise I handled this really well also and it went up very nicely so I hit 2 PRs back to back. Well they convinced me to go up again, so I went 525 for the gusto and almost had it but needed just a tad bit of assistance. So today was a real good day despite how it started off. Very stoked on my lifts today, now just to stay there for the contest and I will be very happy!

Awesome !

[Dr.Dave1]

I hit 2 PRs back to back[/B]. Well they convinced me to go up again, so I went 525 for the gusto and almost had it but needed just a tad bit of assistance. So today was a real good day despite how it started off. Very stoked on my lifts today, now just to stay there for the contest and I will be very happy!

Conditioning:
None.

Awesome, it sounds like things are really moving along well for ya . . .that is a ton of weight. props to ya

[ddawg91]

DE Day 11-5-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. Speed Bench [ 3 Sets ]
3 Grips x 3reps @185 + mini bands

2. Push Press [ 3 Sets ]
10x185|10x185|10x185

3. Reverse Grip Bench [ 3 Sets ]
10x225|10x225|10x275

4. Incline Tate Press [ 3 Sets ]
10x70|10x70|10x70


Workout Time:
6:00 AM

Diet:
No carb

General Feelings:
Had a busy weekend but yet it was a good one, got lots of rest and caught up on some sleep. Shoulder is still hurting after last week’s bit of stupidity, I did off the chest pin press which is a not good to do. So I am dealing with the result if not listening to myself.

Workout:
Really enjoying the 4 day split verses the 5 day. The break in the middle of the week that I can use for GPP is great. I usually do some running in the pool then sit in the hot tub and steam room. I also moved my ME bench day to the end of the week due to not having a partner anymore. My brother has Fridays off so he can come in and spot me.

Speed day started off slow but picked up after the first set. My setup was just not as good as it should have been, I think this was due to hurting my shoulder. The rest of the workout went great and felt really good.


Conditioning:

Sprints.

[ddawg91]

ME Day 11-6-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Barbell Snatch [ 3 Sets ]
4x145|4x155|3x165

2. Pendelay Rows [ 3 Sets ]
6x225|6x225|6x275

3. Stiff Legged Deadlifts [ 3 Sets ]
6x225|6x275|6x275

4. Barbell Curl [ 10 Sets ]
8x60|8x70|8x80 8x90|8x100|8x100 8x90|8x80|8x70|8x60

5. Barbell Curls [ 3 Sets ]
8x95|8x115|8x115

6. Mini Band Pull Aparts [ 3 Sets ]
12xminix2|12xminix2|12xminix2


Workout Time:
6:00 AM

General Feelings:
Neck is feeling much better, still handling the stress well.

Workout:
Worked on getting my grip further out on the bar for snatches it felt a little awkward but got the hang of it rather quickly. Also my shoulder use to pop out through the arm pit area so I am nervous about putting strain in that direction.

Conditioning:
None

[ddawg91]

GPP Day 11-7-07
Did pool work for 30 minutes.

[ddawg91]

DE Day 11-8-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Speed Squats [ 10 Sets ]
2 reps x 225

2. Cable Pull Thru [ 3 Sets ]
12x10|12x13|12x13

3. Wide Grip Seated Rows to Chest [ 3 Sets ]
12x10|12x12|12x12

4. Hammer Hi Rows [ 3 Sets ]
12x90|12x115|12x115


Workout Time:
6:00 AM

General Feelings:
Feeling pretty good, slept in today trying to recover from some bad food I came across. Good mood but sort of lethargic all day.


Workout:
Messed up on my planning for my workouts so I am doing another back/ leg workout without 72 hour rest, but I feel real rested so I think it will be ok. Speed squats really worked mo over especially with my warmup sets as well. Pull throughs really blasted my rear and hammies but felt great.

Did workout in the evening which I hate but was happy with the workout.

Conditioning:
None

[ddawg91]

ME Day

Chest/ Tris/ ABs
*does not include warmup sets

Exercise Training Log

1. 2 Board Bench [ 3 Sets ]
1x475|1x515|1x515

2. JM Press on Hammer Incline [ 3 Sets ]
6x135ea|6x160ea|6x180ea

3. Supra Bar Extensions [ 3 Sets ]
6x120|6x120|6x120

4. Incline Tate Press [ 3 Sets ]
10x70|10x70|10x70


Workout Time:
6:00 AM

Diet:
No carb

General Feelings:
Went to bed too late last night so was pretty tired, I really started to crash about 3 PM. Mood was good all day, still a little lethargic and bloated.

Workout:
Well was nervous today having my brother spot me, I never took the time to let him get the feel for how to lift off to me but he did a great job. Also was not sure on how he would do handing of the heavy weight so I stopped at 515 on the board press. The presses went really well but my mind was not fully focused on the lift so I stopped there.

The rest went good and felt great.

Conditioning:

[ddawg91]

ME Day 11-12-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Barbell Clean and Press [ 3 Sets ]
2x165|2x185|2x205

2. Stiff Legged Deadlifts [ 4 Sets ]
6x225|6x275|6x295|6x315

3. Close Grip TBar Rows [ 3 Sets ]
6x405|6x495|6x545

4. Barbell Curl [ 10 Sets ]
8x60|8x70|8x80 8x90|8x100|8x100 8x90|8x80|8x70|8x60

5. Barbell Curls [ 3 Sets ]
8x95|8x115|8x115

6. Face Pull [ 3 Sets ]
12x60|12x70|12x100


Workout Time:
6:00 AM

General Feelings:
Felt pretty good today with good energy and mood, getting anxious at work for them to post a couple of positions so I can apply and hopefully get a promotion. Not much else going on.



Workout:
Decided to do some clean and presses and felt real good. I was surprised how well 205 went up so I jumped up to 225 but had 2 failed attempts. I had to drop the bar in the squat position as it was too far out in front of me to control and the second time I over powered it into the squat position and I was too far back on my heel and had to toss it out as I feel back.

Rest felt great and some nice pumps.

Conditioning:
None

[ddawg91]

DE Day 11-13-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. Cambered Bar Bench [ 3 Sets ]
10x185|10x225|10x225

2. Hammer Jammer [ 3 Sets ]
12x70ea|12x70ea|12x70ea

3. Elbows In DB Flat Bench [ 3 Sets ]
10x120|10x120|10x120

4. Incline Tate Press [ 3 Sets ]
10x70|10x70|10x70


Workout Time:
6:00 AM

General Feelings:
Pretty good day until the afternoon and got a call that my grandpa had only a few hours to live. So I spent the evening at his house visiting for what time we had left. This hit me really hard, even though I knew he was sick I was just over at his house 2 days prior and he was in very good condition.

Workout:
Great workout, each set was very explosive and decent speed. I could tell I have been lagging on DB presses as weight was down, so I will try to focus more on them for the next couple of weeks.

Conditioning:
Sprints, core work

[ddawg91]

ME Day

Chest/ Tris/ ABs
*does not include warmup sets

Exercise Training Log

1. 1 Board Bench [ 3 Sets ]
1x475|1x515|1x515|1x495

2. CG Incline [ 4 Sets ]
6x275|6x325|6x325|6x325

3. CG 3 Board Press [ 3 Sets ]
6x275|6x315|6x365|6x365

Workout Time:
6:00 AM

General Feelings:
Still off center some since the death of my grandpa (missed 2 days in the gym as I was just not handling it well at all), I did not think it would affect me as much as it has to where I am in a constant funk. Energy and mood was better than the past few days however. I hope the next 9 days off will help me deal better with my emotions and get back on track.

Workout:
I was pretty set to hit some big numbers today when I left for the gym. I did forget my charted out path for my lifts today in my journal at home. Not sure how it happened and probably half of the poor performance today is that I felt as if my palm was bruised. When I held the bar I felt a sharp pain in the base of my thumb as it ties into the palm. I did not feel it until I started to press. I could only end up doing 3 exercises.

Despite the hand issue 475 went up really easy for my 1 board press but for some reason I felt totally flat and had trouble setting up for both my attempts at 515. I had no problem controlling the weight but when I got to the bottom I just did not have the tightness to start back up. However when my spotter touched the bar I shot it back up. I feel pretty confident that I should be able to do this as my final lift for the comp.

The rest went good and felt great.

Conditioning:
None.

[LiGymRatt]

got a question for you bro.... why do you put stiff legs on back day? you dont feel them more in your hams?

[ddawg91]

got a question for you bro.... why do you put stiff legs on back day? you dont feel them more in your hams?

Actually I do legs with back. My first exercise is a compound for back and legs such as deads and olympic lifts. I use to have a seperate day for legs but decided to change things up a bit and replace my old leg day with a conditioning/ GPP day.