Dwayne's Training Blog - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

RE: Dwayne's Training Blog

winflex · Beyond Nutrition Sponsored Athlete

This workout was a lot of volume...wow!
#1:
Bench
180/5 215/4 4 255/3 3 275/3 3 3 3 3 (34)
Squat
150/5 180/5 5 210/5 5 5 5 5 (40)
Bench
180/5 215/5 255/4 4 4 225/4 (26)
Flies
15/10 10 10 10 10
Good mornings
95/5 5 5 5 5

This took a long time and I am beat.

-- Edited by winflex at 10:27, 2009-01-30

-- Edited by winflex at 23:32, 2009-02-02

winflex · Beyond Nutrition Sponsored Athlete

Joe,
If I can get my gym total up a little over 1200, I will be looking for meets. If you think about it, its only about 120 lbs away which is about 40 lbs per lift. So it could actually happen this year!

I know I won't be in contention for winning but I think it will definitely be motivating and maybe a start to another competitve avenue for me.

I see Layne on the other site DL'ing over 600 and Doug doing 545 for 100 reps (exaggerating) and I know they both outweigh me by 30-40 lbs of muscle. But it truly is convincing that strength and muscle go hand in hand.

So its time to get STRONG!

Joe · Beyond Nutrition - Co Owner

I say go for it, but I know for a fact they do not train like powerlifters!

When they train, especially Layne, he does a bodybuilding strength split (a shorten version of my 3/5 and does not go below 5 reps.� He will stick with the same movement for a few months, then try for a PR with singles.� This allows him to build muscle along the way and strength.

Now Doug is a real freak and does much volume.� Again, does high reps and test his single reps once in a while.

I guess my point is, doing the really low reps and all the time is not the only way to get stronger.� Doing progression work outs will and will stimulate more muscle growth along the way.�� But again, everyone is different and its sometimes fun to find out!

The squat routine I sent you is an ideal muscle to strength progression routine.

winflex · Beyond Nutrition Sponsored Athlete

totally agree with you on multiple ways to do things. I've been training pretty hard though since I was 17, and never really pushed the strength envelope except for maybe once when I was 19-20ish. � I just know that soon the "window" to do that will be gone and I want to make the most of it while I still have youth on my side. �I already know that I won't have the time I used to have before the baby and that my joints won't last forever like they used to. �So its now or never (Quarterlife Crisis!!)

The nice thing about the Sheiko program is that it is totally about progression. �The first week works up to 70-75% for multiple sets of 3-5 reps. �The next week 75-80%. Then 80-85% the following week...all the while adding a set here and a set there. �It uses set and weight progression (but not reps). �So you won't see me doing singles for the next four weeks like I was doing with the WSBB or the WS4SB programs...but I also won't be doing sets to failure or anything either.

I think the last set I did to failure was a month or two ago when I did 185 for 43 reps or maybe it was leg curls and calf raises at your studio...left me sore for days.�

Believe me, I will be coming back to the bodypart split type stuff...once I can exploit some more strength behind it.

The sheer volume of the Sheiko program is enough. �I'm really sore all over today. �Compared the program I was doing before where I did about 20-25 total reps per main lift per session, I am now doing about 50-100 total reps per main lift per session...and about two main lifts per session instead of just one. �Its going to kick my arse. �I just have to watch that I eat enough so that I don't lose weight.

Joe wrote:

I guess my point is, doing the really low reps and all the time is not the only way to get stronger.� Doing progression work outs will and will stimulate more muscle growth along the way.�� But again, everyone is different and its sometimes fun to find out!

�

Joe · Beyond Nutrition - Co Owner

Sounds solid Dwayne!

winflex · Beyond Nutrition Sponsored Athlete

#2 (2 down 10 to go)

Deadlift to knees
215(50%)/3, 255(60%)/3, 295(70%)/3 3, 320(75%)/3 3 3 3 (24)
OHP
bar/3 65/3 75/3 95/3 120/6 6 6 6
Dips
BW/5 5 5 5 5
Deadlift from pins (mid shin)
235(55%)/4, 275(65%)/4, 320(75%)/4 4, 360(85%)/3 3 3 3 (28)
Walking Lunges with holding plate overhead
45Plate/5 5 5 5 5 (each leg)
Hangin Abs Knees to elbows
3 sets of 10

Now I know why they say all you need is deads to train your back. The total number of reps done on deadlift in this workout was 52. First time working up to 75%. Second time up to 85%. Two variations done. This was the first time I did deads to the knees. I like that one. You can really develop the right kinesthetic feel for the proper technique at the start by doing these. For the pins pulls which I've done before, its all glute, hams, and lower back. Again doing these after already doing the Deads to knees were brutal.

winflex · Beyond Nutrition Sponsored Athlete

#3 (3 down 9 to go)

Bench
185(50%)/5, 220(60%)/5, 255(70%)/4, 275(75%)/3 3, 290(80%)/2 2
275(75%)/3 3, 255(70%)/4, 220(60%)/6, 185(50%)/8 (48)
Flies
5 sets of 10
Squat
150(50%)/5, 180(60%)/4, 210(70%)/3 3, 225(75%)/3 3 3 3 3 (30)
Good mornings
5 sets of 5

Total Bench reps: 48. Total Squat reps: 30. Things are starting to feel light even with the large volume of work. I think the practice is starting to make its mark in my movement. I even had a breakthrough today on squats; I actually felt my glutes contract when I was in the hole. I always use to only feel my hams and adductors. Now I've got my glutes firing. I was suffering from gluteal amnesia on squats but now they are back.

After the first three workouts I have squatted 30+40 = 70 reps
I have deadlifted (or variation of): 52 reps
I have benched: 118 reps

Sheiko's philosophy is that the shoulder girdle recovers much faster than the low back and legs; so that's why the number of reps for bench is purposefully higher on this program. I only squatted twice this week. I think next week it goes up to four times (twice in two workouts) which will be interesting. Can't wait.

Next two days off.

-- Edited by winflex at 23:33, 2009-02-02

treehouse748 · Beyond Nutrition Sponsored Athlete

Hi Dwayne-

My husband did a powerlifting meet for the first time last summer. He went to the USPF Nationals in Rhode Island.........it was a big meet with some major lifters ( Johnny O Jackson and Steve Smith to name a couple). Sean was not putting up like these guys- but this was a personal goal and he achieved it. Everyone there was so helpful and I can say that although some were there to break records, a lot were there for their own records.

So I say go for it! I had thought of doing one myself this year just for fun! Oh but my bench sucks LOL

winflex · Beyond Nutrition Sponsored Athlete

Hi Tree,

I'm making it a optional goal of mine. I want to get my total up and then hope to break my records just like the rest of those competitors! That's cool your husband was able to compete along side those guys.

My bench training is going to change a little bit come meet time because I haven't been pausing. I do a touch and go style right now.

I got an update on my training program which extends it out about 8 more weeks. I'm doing the prep cycle now, then I move into the comp cycle, and then a short deload for a test/meet day. I'm going to go through the program a few times until I get really proficient at my technique...and I know I'm going to build muscle along the way because I'm hitting muscles I didn't know I had after some of these workouts. Squats and bench in the same workout is not a normal thing for me but I'm feeling it in my body differently than I have before.

I'll be happy when I pick up a barbell with 5 or more plates on each side off of the floor.

Who am I kidding, when I get the 5 , I'll want to get 6 or more plates and then 7, then 8, ... : )

Yoster · The Truth!

Dwayne,

Your bench is VERY impressive. Hope to get there some day.

treehouse748 · Beyond Nutrition Sponsored Athlete

LOL-

Well Sean almost didnt go through with it- it was a LITTLE BIT intimidating for the first time. Such an accomplishment that he did it.

Sounds like you've got a good program in place! I am LOL'ing about the 5 plates. Such is the days of our lives.

winflex wrote:

Hi Tree,

I'm making it a optional goal of mine. I want to get my total up and then hope to break my records just like the rest of those competitors! That's cool your husband was able to compete along side those guys.

My bench training is going to change a little bit come meet time because I haven't been pausing. I do a touch and go style right now.

I got an update on my training program which extends it out about 8 more weeks. I'm doing the prep cycle now, then I move into the comp cycle, and then a short deload for a test/meet day. I'm going to go through the program a few times until I get really proficient at my technique...and I know I'm going to build muscle along the way because I'm hitting muscles I didn't know I had after some of these workouts. Squats and bench in the same workout is not a normal thing for me but I'm feeling it in my body differently than I have before.

I'll be happy when I pick up a barbell with 5 or more plates on each side off of the floor.

Who am I kidding, when I get the 5 , I'll want to get 6 or more plates and then 7, then 8, ... : )

winflex · Beyond Nutrition Sponsored Athlete

treehouse748 wrote:

�
I am LOL'ing about the 5 plates. Such is the days of our lives.

Most definitely!

�

winflex · Beyond Nutrition Sponsored Athlete

I'm quitting writing out the percentages and rep totals. It takes too long. If anyone wants the program, I can send via email. PM me.

Anyways, here's today's workout.
General Warmup: foam roll, dynamic mobility stretching, focusing mainly on thoracic extension (aka arch strength) and glute activation.

Squat: 150/4 180/4 210/3 240/2 2 2 2
Bench: 180/3 220/3 255/3 290/2 2 2 2
Flies: 5 sets of 10
Dips: 5 sets of 8
Squat: 165/3 195/3 225/3 3 3
Good mornings: 120/ 5 sets of 5

Absolutely great workout. Every rep was precise on form and technique. No failure at all anywhere which is nice. The sheer volume of work took it out of me but when it came to the sets, I could easily put on the gears and hit it easily. That's what this program is about...practice, practice, practice, practice, practice, over and over again. you really start to master your own personal groove and that helps a lot.

winflex · Beyond Nutrition Sponsored Athlete

Relatively quick workout today:

Deadlift to knees: 215/4 255/4 295/4 4 4
Bench Press: 200/4 235/5 255/4 4 4
Flat flies: 5 sets of 10
Deadlift: 215/4 255/4 295/3 320/3 3 3 3
Lunges: 5 sets of 5

Again the weights weren't very challenging but its mostly technique work today. Alternating DL's and Squats from workout to workout and benching every time is not as tough as it seems once I adapted to it. Stronger is definitely happening as I'm getting pretty efficient on each of the lifts. I am beginning to make the most of each rep and the level of control is really good at this point.

winflex · Beyond Nutrition Sponsored Athlete

As basic as these workouts may look, they are friggin tough:
Last day in week 2.
Squat: 2 wms, 150/4 180/4 210/3 225/3 3 3 3 3
Bench: 2 wms, 180/5 220/ 4 255/4 275/3 3 3 290/2 310/1 1 290/2 275/4 255/5 220/5 200/6
Flat flies: 5 sets of 10
dips: 5 sets of 8
Squat: 165/3 195/3 225/2 2 2
Good Mornings: 120/ 5 sets of 5

Only up to 75% on squats but up to 85% on bench. The volume is still kick my arse. I'm wiped out by the end of all this. I hear week 1 and 2 are really just preparation for hell week which is week 3. I'm looking forward to the challenge and I am also looking forward to the next two days off!

Yoster · The Truth!

Dwayne,

You gettin' freeeaky strong!! Holly crums!

winflex · Beyond Nutrition Sponsored Athlete

Thanks Dave.
Today's training:

General Warmup: foam roll, dynamic mobility stretching, focusing mainly on thoracic extension (aka arch strength) and glute activation.

Squat: 2 warms, 150/4 180/4 210/3 240/3 3 3 3
Bench: 180/3 220/3 255/3 290/3 3 3
Flies: 5 sets of 10
Dips: 5 sets of 8
Squat: 150/4 180/4 210/5 5 5 5
Good mornings: 120/ 5 sets of 5

I'm starting to get tired of squatting but boy it really is getting easier to do. I'm doing less thinking and more doing which is a sign of progress. I upped my reps, sets, and weights a bit in this workout and really didn't notice any lack of strength. Squat went up to 80% and bench up to 80%. I'm beat!

When I came home, my wife laughed at me. I asked her why. She said, I can see your ab sweat. I was wearing a long sleeve green waffle tee and my sweat was in the form of a six pack. I thought that was pretty funny too : )

winflex · Beyond Nutrition Sponsored Athlete

Today's training:
General Warmup: foam roll, mobility work

Deadlift to knees: 2 wms, 210/4 255/3 295/4 320/4 4 4
Bench Press: 2 wms, 180/4 220/4 255/4 4 275/ 3 3 290/2 2 310/1 1 290/2 2 275/3 3 255/4 235/6 200/6
Flat flies: 5 sets of 10
Deadlift from knees: 255/4 295/3 340/4 4 4
BB Reverse Lunges: 5 sets of 5
Abs: 3 sets of 10

This week's DL training volume was so much higher than last week's. The bench work was a lot too. But it isn't too close to max weights so it is very manageable. Bench went up to 85% again, and DL went up to 80% on the rack version. The worst part of this workout was after the second set of abs (decline weighted situps). My abs decided to go on cramp lockdown. I was in utter pain. I think its because this program doesn't train abs as often as my last program did so they are out of shape and get locked up very easily. I had to stretch and relax for about ten minutes because I couldn't get up off the decline bench without cramping up. I did my last set with very light weight on standing cable abs.

winflex · Beyond Nutrition Sponsored Athlete

3rd week complete (massive improvements today).
Today's training:

Bench: 2 warms, 180/4 220/4 255/3 3 290/3 3 3
Squat: 2 warms, 150/4* 180/4* 210/5 5* 225/4 5* 5* 4 (40)
Bench: 200/5 235/6 6 255/4 4 4 4 4
Flies: 25/ 5 sets of 10 (superset with GM's below)
Good mornings: 120/ 5 sets of 5

So the workout started off with a bang and ended with a bang. On the squat sets with 150 and 180 I was supposed to do 5 each but I thought it was 4 on the program so I screwed that up. Then on the squat set with 210, I was only supposed to do 1 set of 5 but I don't know why I did 2 sets. My mind was stupid but my squats were awesome. Everything felt so easy. I felt bad for the forgotten reps on the 150 and 180 so I did two of the 225 sets with 5 reps each (it was supposed to be all fours...honestly, I could have done all eights with how light 225 felt). My rest times were ridiculously low today; I think I got my squat groove DOWN!! I'm definitely ready for the competition cycle coming up after next week! For some reason my inter-set recovery was so fast that I decided to superset the GPP/assistance exercises (flies and GMS)--that and I wanted to get home in time to watch Heroes. So despite a couple of brainfarts getting sets and reps all squared away, I was excited that this workout felt so easy.

Oh yeah, the other thing I had to mention was that on the second round of bench during the sets with 255, I decided that I was too tired to touch and go. So just brought the bar to my chest, took a breather and paused, then pushed it back up. I was surprise how easy that was. It was almost easier than touch and go. I will start to throw some pause reps in there from here on out. I am really pleased with how things are turning out with this program.

-- Edited by winflex at 22:33, 2009-02-16

-- Edited by winflex at 22:33, 2009-02-16

winflex · Beyond Nutrition Sponsored Athlete

beginning of the 4th week...final week in the prep phase
Today's training:

Squat: 2 warms, 150/4 180/3 210/3 240/3 255/2 2
Bench: 2 warms, 180/3 220/3 255/3 290/3 3 3 3 (paused all reps)
Flies: 5 sets of 10
Dips: 5 sets of 8
Squat: 150/4 180/3 210/3 240/2 2 2 2
Good mornings: 120/ 5 sets of 5

Some change ups today with my bench. I paused all the reps. Felt good. No problem with that transition from touch and go. Felt strong. I supersetted the Flies and dips...got a really good pump doing that...but I think it drained me a bit for the last go round of squats. I still was able to hit all the reps. By the last set of 240, I was back in action. Good morning went by fairly quick. All in all a good stronger workout.

winflex · Beyond Nutrition Sponsored Athlete

Great posing class today...its so cool to see the transformations.

Bench: 2 warms, 180/3 220/3 255/3 290/3 3 310/2 2 (paused all reps)
DL: 1 warm, 210/3 255/3 295/2 340/3 3 360/2 2
Bench: 205/5 235/5 275/4 4 4
Flies: 5 sets of 10 superset with
Lunges: 5 sets of 5 (each leg)
Then ran off to posing class.....

At today's posing class, I could see that my legs have progressed a bit especially in the inner. I am happy with that. (Cool, my legs rub together all the time now, haha!!). Week 4's got one more day and then I'm on to the peaking cycle...where week 9 is a skills evaluation. We'll see how I do in 5 weeks.

Week 10 is a regular training week. Week 11 and 12 are deloads..and week 13 is the "meet" day and a time off!

-- Edited by winflex at 20:06, 2009-02-21

winflex · Beyond Nutrition Sponsored Athlete

Today's training (and week 4 is over):

Squat: 3 warms, 150/4 180/3 210/3 3 240/3 3 3 3 3
Bench:3 warms, 180/5 220/5 255/5 5 5 5 (all paused)
Flies:5 sets of 10
Dips:5 sets of 8
GMs: 5 sets of 5

Definite improvement all over. It was nice only to do each of the main lifts once..as a nice little break. The flies and dips gave a massive upper pump...and the GMs gave a huge posterior chain pump.

winflex · Beyond Nutrition Sponsored Athlete

Today's training (week 5 begins...)

Bench: 2 warms, 180/5 220/4 255/3 275/3 3 3 3
Squat: 2 warms, 150/5 180/5 210/5 5 5 5 5
Bench: 205/5 235/4 4 255/4 4 4 4 4
Flies: 5 sets of 10 (superset with GM's below)
Good mornings: 5 sets of 5

Kind of a drop in load as bench only up to 75% and squat only up to 70% but the sets and reppage was much higher; so the volume was killer. I was definitely a little wiped out after this one. One thing I fixed though was something in my bench form. In the second round of bench on the second set, I noticed some clicking in my shoulder. I immediately saw that I had slipped back to my bodybuilding style benching...which is easier because your body doesn't have to be as tight. I remembered to flex my lats and tuck my elbows and have a high chest and the clicking went away immediately. Technique is everything for safely lifting heavy weights. Always respect your weight even if its just 70%!

winflex · Beyond Nutrition Sponsored Athlete

Today's training:

Deadlift: 2 wms, 215/5 255/5 5 295/4 320/3 3 3 3
Bench Press: 2 wms, 200/5 235/5 255/4 4 4 4 4
Dips: 5 sets of 8
Deadlift from knees: 215/5 255/5 5 295/4 340/3 3 3 3
Front Squats: 5 sets of 5

Not much to say today..it was a good workout.

winflex · Beyond Nutrition Sponsored Athlete

Today's training:

Bench: 2 warms, 180/6 220/5 255/4 4 275/3 3 290/2 2 310/1 1 290/2 2 275/3 3 235/5 200/7
Flies: 5 sets of 10
Squat: 150/5 180/4 4 210/3 3 225/3 3 3 3 3
Dips: 5 sets of 8
GMs: 5 sets of 5

Nailed it. Feeling beat. Going to take the rest of the week off : )

Yoster · The Truth!

You're going to have to help me get my bench weight up! You rock on that!!

TenaciousA · Vertern Member

Um...I aspire to your strength. Have you ever figured out your ratios?

I am considering doing a DL PL competition, too, but have NO idea where to start...

Will you be competing in PL anytime soon?

winflex · Beyond Nutrition Sponsored Athlete

Yoster wrote:

You're going to have to help me get my bench weight up! You rock on that!!

Thanks...maybe we can do a 50 lb trade.� I'll give you 50 on bench and you give me 50 on squats. wink

I wish it was that simple.

But I can definitely be of assistance if you need.

�

winflex · Beyond Nutrition Sponsored Athlete

TenaciousA wrote:

Um...I aspire to your strength. Have you ever figured out your ratios?

I am considering doing a DL PL competition, too, but have NO idea where to start...

Will you be competing in PL anytime soon?

Your aspiration is my inspiration wink .� I'm still working on it.� I have to get my ratios for squat and deadlift up to SuperJoe's aww �levels with respect to bar weight-to-bodyweight ratios to feel like I've accomplished something.� Right now my gym numbers are 300/365/425.� The real is emphasis is getting that 300 up to 400 and that 425 up to 500.� Haven't done maxes in a while so I have no idea how close to those numbers i am at this point.� Just a lot of low rep high set redundancy of the same three basic lifts (and a few accessories).

My competition outlook for PL is purely dependent on reaching those goals.� When I feel like I am getting close, I will start the same way I did with bbing.� I am going to go to a few meets as a spectator and get a feel for how things work.� Then, I might go with a competitor to see how they do their thing.� Then, I will enroll with a coach of some sort (online, or whatever) to prep me for an event of my choosing.� Then I will do the event.�

So it may be a while before I actually compete because there is a lot to learn still.� Right now though, its all about getting the numbers UP.

�