How about this training session?

[louden_swain]

OK folks. . you all have me performing standing overhead presses!! Maybe thats a good thing, because they felt great. Here was tonights workout:

1. Close Grip Bench Press - 1 x 7, 1 x 5
2. Standing Overhead Push Press - 4 x 5
3. Wide Grip Lockouts on Flat Bench - 1 x 5, 1 x 3
4. Barbell Rows - 1 x 7, 1 x 3
5. Hang Cleans - 3 x 5
6. Reverse Grip Pull-Downs - 2 x 10

Overall, everything was nice and heavy and explosive!! My upper chest area near the clavicle is red and ground up from overhead presses and hang cleans.

Seems like I am using new movements in my program and my buddy who is a 247lb powerlifter said that he notices that I have become thicker in the past few months. I appreciated the comments and confessed that the gains in strength and size are due to buffets and heavy lifting.

Next workout is heavy squats. . I am pumped up!

 

[jeremys]

nice job!

how heavy do you go on the lockouts? do you do these in the rack? the reason i ask is its very easy to tweak a shoulder/pec doing lockouts with heavy weights with a wide grip. a close grip, usually pinky on rings, is safest and most effective

 

[louden_swain]

Jeremy,

My weights on lockouts were really heavy and I am sure that I could have used much heavier weights if I started out fresh.

I think I am really going to work on the standing overhead push press.

 

[revexrevex]

Heavy and basic. Good routine!

 

[from zero]

I like that workout man.

I've been wanting to incorporate cleans into my routine myself.

 

[Exodus]

i love any exericse that incoporates the lower and upper body. like cleans and push presses.

i hope these work well for you.

X

 

[PolishHammer1977]

Very inspirational post Loudin. Keep eating and training heavy. I see you are making an emphasis on cleans and OHP

 

[Deleted member 33117]

Looks good bro. Are you having any trouble with the push presses after fatiguing your tri's with the heavy close-grip presses? I like the heavy lockouts on flat bench to finish your tri's off. Nice touch.

 

[Lord_Suston]

I recommend doing push press first because it takes a lot effort to explode up and lock the tris for 1-2 sec. other than that solid

 

[louden_swain]

Everything was an experiment. . .

I would like to work up to a 250 or 275lb overhead press.

 

[dmxdmx112v]

louden...hve u stopped DC training permanently?

 

[RusPA81]

OK folks. . you all have me performing standing overhead presses!! Maybe thats a good thing, because they felt great. Here was tonights workout:

1. Close Grip Bench Press - 1 x 7, 1 x 5
2. Standing Overhead Push Press - 4 x 5
3. Wide Grip Lockouts on Flat Bench - 1 x 5, 1 x 3
4. Barbell Rows - 1 x 7, 1 x 3
5. Hang Cleans - 3 x 5
6. Reverse Grip Pull-Downs - 2 x 10

Overall, everything was nice and heavy and explosive!! My upper chest area near the clavicle is red and ground up from overhead presses and hang cleans.

Seems like I am using new movements in my program and my buddy who is a 247lb powerlifter said that he notices that I have become thicker in the past few months. I appreciated the comments and confessed that the gains in strength and size are due to buffets and heavy lifting.

Next workout is heavy squats. . I am pumped up!

LS: It looks you bumped up your volume a little bit(atleast from when you were doing DC training.) Was there a reason for this and how has it been working? What kind of split are you using now?

 

[louden_swain]

Volume is still low and I am still following the same split as the DC program suggests.

There are some modifications to suit my trainining needs. For example, I am emphasizing weak points.

I am not training to failure like I used to. . . I am experimenting with a lot of things.

Here is what my next routine will look like:

(Biceps, Forearms, Calves, Quads, and Hams

1. Barbell Curls - 1 set (all out)
2. Behind the Back Barbell Wrist Curls - 1 set (all out)
3. Standing Barbell Toe Raises - 1 set (all out)
4. Heavy Squats (2 x 5)
5. Stiff leg Deadlifts - 1 set (all out)

Exercises are still rotated, but they are rotated to emphasize weak points.

Also, I have been including some light training to keep the joints in good health.

 

[Cuthbert]

So... Louden, when are you complete the jump to the DARK SIDE and try a WSB training cycle??? lol

Cuthbert