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

Yoster · The Truth!

RE: Dwayne's Training Blog

TenaciousA · Vertern Member

You guys are bad A S S.

winflex · Beyond Nutrition Sponsored Athlete

Made it back to the weight room today.
Today's training:

SQ:2 warms, 150/5 180/4 4 210/3 240/2 2 2 2 2
BP: 2 warms, 180/5 220/4 255/3 290/2 2 2 2 2 2
flies: 5 sets
dips: 5 sets
SQ:165/3 195/3 225/3 3 3 3
GMs: 5 sets

Lost a little groove on the week off but totally recovered. Gained the groove back very quickly during this session. I'm going to be sore. I made sure I ate a lot more than normal today.

winflex · Beyond Nutrition Sponsored Athlete

Tonight's training:

DL to knees: 215/4 255/4 4 295/4 4 4 4
Bench: 205/ 5 235/5 255/ 5 5 5 5
Flies: 5 sets of 10
DL: 215/4 255/4 295/3 320/3 3 3 3 3
Step ups: 5 sets of 5

Wow, I mean wow. May not look like a tough workout but it was. DL to knee pretty much pre-exhausts the starter jets on the DL and the leg drive on the bench. Now 255 on bench is a weight that I can probably put up 10 times and my max is 100lbs more; so sets of five aren't bad...BUT the last two sets got hard because the accumulated fatigue. Still pausing on bench with no problems. Actually I like it better; there's more control.

The last go round of deads was tough because my starter jets were gone, my lats were fatigued, and my arms felt like jello. Again 320 is a weight that I could probably hit about 10-12 reps with and my max is also here about 100lbs more; so, sets of 3 aren't bad...BUT the last two sets were the same grind as with bench due to the accumulated fatigue. I definitely think that the starting speed on my deads has improved greatly though.

winflex · Beyond Nutrition Sponsored Athlete

Tough session tonight. Got some squat video.
Tonight's training:
SQ: 2 warms, 150/5 180/4 210/3 3 225/3 3 3 3 3 3
BP: 2 warms, 180/6 220/5 255/4 275/3 3 3 290/2 2 310/1 1 290/2 2 275/4 255/5 220/6 180/7
Flies: 5 sets of 10
Dips: 5 sets of 8
SQ: 165/3 175/3 225/2 2 2 2
GMs: 5 sets of 5

Long training session due to the BP marathon. Hey, its the program and I'm not gonna change it. Kicked my arse. 225 getting easier and easier. I'm pretty sure I can do a couple sets to 10 with that weight when I get back to bodybuilding land.

-- Edited by winflex at 23:55, 2009-03-11

winflex · Beyond Nutrition Sponsored Athlete

One of the many 225/3 sets.

-- Edited by winflex at 01:00, 2009-03-12

winflex · Beyond Nutrition Sponsored Athlete

One of the many 225 for 2 sets.

winflex · Beyond Nutrition Sponsored Athlete

Today's training:
SQ: 2 warms, 150/5 180/4 4 210/3 240/3 3 3 3 3
BP: 2 warms, 180/5 220/4 255/3 290/3 3 3 3 3
Flies: 5 sets of 10
Dips: 5 sets of 8
SQ: 150/5 180/5 210/5 5 5 5 5
GMs: 5 sets of 5

Was totally fresh going into this one, so I attacked it with a vengeance. Can't believe I'm in week 7 already. Really enjoying training in the Russian style with this Sheiko program. It is a great program and I will probably do a couple rotations with it after this one.

After these thirteen weeks are up, though I may go with a simple linear progression program on Squats because at this point, I think that will serve me well for a few weeks. Probably the Onus Wunsler in Starting Strength. Also, I have to start looking out for powerlifting meets to go be spectator at; so I can learn how it all works.

Joe · Beyond Nutrition - Co Owner

Nice range Dwayne.

But what is up with the t bar row guy?� He is in most of your vids

Yoster · The Truth!

That IS a LONG way to go down when you are that tall!!

winflex · Beyond Nutrition Sponsored Athlete

for the t-bar row guy, its a different guy each time. The squat racks are right next to the t-bar area. What can you do!

Thanks on the range comments. I'm a lot more confident down in the bucket now.

Tonights training:

DL to knees:two warms, 215/4 255/4 295/4 4 320/4 4 4 4
Bench: two warms, 180/6 220/5 255/4 4 275/3 3 290/2 2 310/1 1 290/2 2 275/3 3 255/4 235/6 205/7 (paused all)
Flies: 5 sets of 10
DL from pins (below knee): 255/5 295/3 340/4 4 4 4
Reverse BB Lunges: 5 sets of 5
Abs: 3 sets of 10

Absolutely rocked this one...AND I was crazy sore to start the workout. Soreness means nothing anymore. My two favorite lifts other than squats today...deads and bench. Really getting great lumbar extension on my deads...flexibility is right where it needs to be to give max power. Technique is still improving all around. I'm working hard. Almost done week 7.

Bill · Member

Squats are looking great Dwayne.

winflex · Beyond Nutrition Sponsored Athlete

Thanks so much Bill...that session we did paid off really well!

winflex · Beyond Nutrition Sponsored Athlete

Tonight's training and a shake recipe:

BP: 2warms, 180/5 220/4 255/3 3 290/3 3 3 3 3
SQ: 2warms, 150/5 180/5 210/5 5 225/4 4 4 4 4
BP: 2 warms, 200/6 235/6 6 255/6 6 6 6
Flies: 5 sets of 10
GM's: 5 sets of 5

Again, I owned this workout. It was kind of a recovery workout with a little volume. I didn't feel as taxed from this one...but that's probably because it was a double bench workout and not a double squat or double deadlift. Again, really, I have done absolutely zero direct "back" work and I went into this workout with all the muscles in my upper back, mid back, and lats sore as if I did a bunch of rows and pullups. The isometric work of the deads and benches really hammer that upper back. In fact, one muscle group that I'm seeing some more development is my rear delts. I've just proved to myself that I don't need rear delt raises, or rows to hammer my back...just deads and benches. Simple as it sounds, it really is true.

My current favorite shake recipe (I have this every morning on the run on the way to work now and before bed/post workout� biggrin

):

2 cups 2% milk
1 scoop vanilla flavored whey protein
sprinkle nutmeg
dash salt
1 cup oatmeal
1/4 raisins

Shake that bad boy up and have a banana on the side. Mind you, this shake is about 1000 calories, and if you aren't burning that, or creating some serious muscle damage, you have no business drinking it wink

�I have this shake about two times a day.

-- Edited by winflex on Wednesday 18th of March 2009 09:41:47 PM

winflex · Beyond Nutrition Sponsored Athlete

Long day but got it in:

SQ: 2 warms, 150/5 180/4 210/3 240/3 3 255/2 2 2
BP: 2 warms, 180/5 220/4 255/3 290/3 3 3 3 3
Flies
Dips
SQ: 2 warms, 150/5 180/4 210/3 3 3 240/2 2 2 2
GMs

Now I can sleep.

Joe · Beyond Nutrition - Co Owner

Shake looks good!� I have that every morning minus milk, and about a quarter of the size.

Has your weight continued to go up?

-- Edited by Joe on Sunday 22nd of March 2009 06:44:19 AM

TenaciousA · Vertern Member

You are killin' it.....and it's motivating.

Everyone's progress on here, and Ronnie Coleman's vid clip of him screaming, "LIGHT WEIGHT BABY!" make laugh, then I put in the mouth piece, pop in the ear buds, and get set to own it....

SO THANK YOU.

winflex · Beyond Nutrition Sponsored Athlete

Thanks Tenacious! Love that Ronnie..."nuttin but a peanut"

Joe, Nah, weight is still hovering at 190. Sometimes I get a blip of 193-4 in the mornings, but not often. But strength is going up which is a good sign. Probably a sign that I'm "solidifying" that 190 lbs of mine.

Also, I just started this massive calorie shake thing. It will probably take a couple weeks (knowing my metabolism) before I notice some more scale weight. If none happens, well, then, it will be time for even more cals...maybe some PB back in the mix.

winflex · Beyond Nutrition Sponsored Athlete

Tonight's training:

BP: 2 warms, 180/5, 220/4, 255/3 3, 290/3 3 , 310/2 2 2
DL: 2 warms, 215/4, 255/4, 295/3, 340/3 3, 360/2 2 2
BP: 205/5 235/5 275/4 4 4 4
Flies
Lunges

Starting to see why this is the peaking cycle. Over the last week, I have been "building" a foundation of fitness through wicked levels of volume on the basics, rarely going above 80% of the max. Now, gradually, the wicked levels of volume are coming down to earth a little bit. As that happens, I notice that the percentages of the 1RM are going up. So today, I actually went up to 85% of the max on the full DLs. I peaked ahead and next week I go up to 95% of the max. I definitely smoked 85% easily. The foundation that I built the last eight weeks are definitely culminating in this "peaking cycle". Next workout is somewhat of a taper, where the percentages only go up to 75% to allow for more recovery...aka peaking. Then next week, gear up for some 95%.

I had a Q post up about Periodization. This progression I'm following has periodization built into it so I don't have to think about it. I just go and do. But if I were to create my own program or a program that is linearly designed, I wonder how I would periodize so that I would continue to get stronger. Strength is one of those funny things that you have to be consistent with and also know when to back off, to avoid injury, staleness, and to create a "peak". Its similar to getting ready for a BB show, where you back off during that last week, so that you can "peak" for the show. All the work is done up to that point, and then you just let it come through fruition on its own that week. I think it would be wise to allow something like that to happen in the offseason; so as to break plateaus and allow for more progress. Just rambling...anyway!

I had a motivating encounter with a buddy of mine at the gym and also with a total stranger at the gym today too. My buddy says to me, "Dude, whatever you are doing is working." I was all smiles. Later in the workout, a guy from a group of guys training together says to me, "Hey what are you training for? Because I don't see anyone else in here training like that...you are pretty hardcore." I was beat and really should have been nicer to the guy because he was obviously trying to start up a convo...but I said, "I just like training hard" and didn't say anything else. On the drive back home, I thought about it and next time I see the guy, I'll talk to him and be more personable. But I was all smiles on the drive home because it was nice to get a little recognition for busting my a$$ in the gym.

The other thing that makes it worth bustin hump is breaking old PRs and making new PRs. Test day in 4 more weeks!! LIGHTWEIGHT BABY!!

Joe · Beyond Nutrition - Co Owner

Great job bro, looking forward to the final result.

treehouse748 · Beyond Nutrition Sponsored Athlete

All lookin' solid Dwayne! The shake sounds yummy!

LOL at T bar guy- but your squats look awesome.

winflex · Beyond Nutrition Sponsored Athlete

Thanks Tree!
Another fav shake I have for a snack is 20 oz cold milk blended with 2 scoops Scivation Vanilla Whey. A good name for it would be Simply Vanilla.

winflex · Beyond Nutrition Sponsored Athlete

Tonight's training:
SQ: 150/5 180/4 210/3 3 240/3 3 3 3 3 3
BP: 180/5 220/5 255/5x5
Flies
Press (overhead/standing/strict)
Good mornings

Yep, so the volume continues to decrease and percentages are staying up...although bench today was only at 70%...as a recovery for going up to 85% on Monday. Also, SQ was down to 80% after going 85% on Saturday. However, even as a "recovery" type workout and with less overall volume, the amount of sets at the top weight were almost annoying. I could definitely tell that the deadlift work on Monday and the squat work on Saturday aided in the workout because although I was tired, everything still felt light..which means I'm riding the wave of supercompensation/growth/recovery/ whatever you want to call it. This Saturday is a short workout as a deload for Monday's skill evaluation (95% day). This Saturday is also my baby girl's 1st birthday party. Tomorrow is her birthday and it will be fun. Can't believe she is walking!!!

Yoster · The Truth!

Your bench is CRAZY

winflex · Beyond Nutrition Sponsored Athlete

My bench is a remnant of the unbalanced training of my late teenage years : )

Yoster · The Truth!

winflex wrote:

My bench is a remnant of the unbalanced training of my late teenage years : )

�Come on just take the complement from someone with no bench press to speak of� smile smile �HA

Joe · Beyond Nutrition - Co Owner

Happy Birthday Olivia smile

What are the plans?

TenaciousA · Vertern Member

Big D...HAPPY BELATED BIRTHDAY....this is for you.

http://www.youtube.com/watch?v=6ziOhn-rD7Y

Wish I could upload the video but Safari isn't complying...my bad.

winflex · Beyond Nutrition Sponsored Athlete

Joe, Olivia's birthday party was a blast! She loved the paper and the boxes the most and wasn't too into the cake!
We had some family members and some friends of the family over. I definitely had a lot of fun watching Olivia have so much fun. She was walking all over to everyone and talking gibberish! It was great!

T, That was great! I bookmarked the page. I will watch it whenever I need to laugh.

winflex · Beyond Nutrition Sponsored Athlete

Had to get an early start for my 1-year-old's first birthday party and an early training session in the morning. Good thing I was de-loading. Early morning sessions are not my thing really.

SQ: 150/3 180/3 210/3 3 225/2 2 2
BP: 180/3 220/3 255/3 3 275/2 2 2

That was it. In and out...easy peezy 1-2-threezy! Monday is a "skill evaluation." Planned to work up to 95% of the max on each lift. I got my bf% checked at the gym today because they were giving out free evals. So I was 190 lbs and 10%. My BMI was 24.4. Got to get that up. I have to at least be overweight : )

Before the gym, I got my NJ car inspection done. After the gym, it was vacuuming, putting up balloons, setting up tables, getting chairs out, etc. I got a lot of work done in a very short time and was exhausted but by the time the guests arrived, it was all worth it. Now that the party's done, everyone's asleep and I have a chance to post this.

I'm looking forward to the skill evaluation since it is almost like a dry run of test day. I actually looked back at my progress in log book and noticed that I have a pattern of gaining about 2% strength/month. The goal is to exceed that rate of strength increase on test day as I am no where near maxing out my potential strength. If the test day reveals that I've kept the same 2% rate, its time to make a change somehow because 400/400/500 goal has a deadline of 12/31/2009 and 2% a month is just not going to cut it.