dubs training log

[cmdubs]

Thought it was time to start a online log since I haven't been keeping track of my workouts for the last 8 months or so. I recently gave HIT a whirl and wasn't too impressed - mostly just developed a lot of sore joints and not much (I am any) strength/size. Right now I'm 6'2" between 180-185 - fuggin ecto.

I read some articles by Chad Waterbury and using his set/rep bible came up with a new workout plan that will at the very least shock my muscles since I haven't done anything like it before.

I took 10 days of from lifting to decondition and started last week.

Here was the first workout

1/16/06
**2 minutes rest between sets
Flat Bench Press: 185 - 10X4
Seated Military Press: 105 - 6X6
Skullcrusher: 65 - 4X10
Abs

Everything was very easy but the shorter rest periods are gonna take some time to get use to.

 

[cmdubs]

01/18/06

**2 minutes rest between sets

Deadlift: 275 - 10X4
played with my form a bit here..normally my shoulders are perfectly in line with the bar from the starting position and have had success using this technique but after doing some research the correct form is to start with shoulders behind the bar...anyway long story short I hated it..felt much weaker and will probably go back to my old form next week

Pull-Ups (palms facing out) BW - 5X6, BWX5 - wow can't believe I failed here wanted 6 sets of 6..next week

BB Curl: 55 - 4X10 - super easy

Abs

 

[cmdubs]

1/20/06

**2 minutes rest between sets

Incline DB Press: 60 - 4X10
Upright Row: 50 - 2X10, 55 - 3X10
Pushdown - 50 - 6X6
Abs

 

[cmdubs]

1/23/06

**2 minutes rest between sets

Squats: 185 - 5X8
haven't done squats in ages because of re-occurring injuries..tried a wider stance and they felt good (2 minutes rest here is killer...my rest periods must have always been more like 4 minutes in the past)

BB Row: 135 - 1X10, 145 - 1X10, 155 - 2X10
trying to stay as close to parallel as possible here

Incline DB Curl: 30 - 6X6

Abs

 

[Jim Ouini]

Got a link to the program? I've skimmed across Chad W.'s stuff over at t-nation but never really tried to digest it. Regardless, good luck with it.

As far as shoulders behind the bar, I've never been able to grasp the concept. I just looked at one of my old vids, I'd say mine are right over the bar. I start with the bar right where my toes connect to my foot as per Rippetoe. My shoulders are wherever they are when I reach down to grab it

 

[cmdubs]

Got a link to the program? I've skimmed across Chad W.'s stuff over at t-nation but never really tried to digest it. Regardless, good luck with it.

As far as shoulders behind the bar, I've never been able to grasp the concept. I just looked at one of my old vids, I'd say mine are right over the bar. I start with the bar right where my toes connect to my foot as per Rippetoe. My shoulders are wherever they are when I reach down to grab it

yeah thats how I've done deads in the past and felt MUCH stronger in that starting position

 

[cmdubs]

the parameters for the 24-50 principle for hypertrophy:

set/rep volume
36-50

loading
70%-80% 1 rep max

rest between sets
60-120

sessions per week per muscle group
2-4

 

[cmdubs]

01/25/06

**2 minutes rest between sets

Flat Bench: 205 - 10X4
still pretty easy

Seated OH Press: 115 - 6X6
easy cheesy but I tweaked something in my shoulder somehow - will probably sub in DB's for awhile

Skullcrushers: 70 - 4X10

Abs