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

winflex · Beyond Nutrition Sponsored Athlete

RE: Dwayne's Training Blog

winflex · Beyond Nutrition Sponsored Athlete

Another taper workout...easy.
SQ: warms, 175/3 210/3 3 245/2 2 265/2 2 2
Press: warms, 180/5 5 5 PR

SQ's feeling fast feeling strong feeling great. Plenty of energy leftover to continue strength on press. 1 set was easy. 2nd set got all reps but technique was off a little on last two reps. I was too amped up from the first set. 3rd set easy until last rep and grinded it out. BooYA! Its awesome to think that this was a 1RM last year...blew through that one. 182.5 NEXT!!

Week 11 is done. Week 12, the last week, starts on Monday!

winflex · Beyond Nutrition Sponsored Athlete

Just lifting to deload and not detrain...another easy day with another Press PR to boot!

Press: warms, 182.5/5 5 5 PR (plan on videoing my the overhead press on Wednesday with 185 because I think it will look cool to strict overhead press that much)

Deadlift: 240/3 285/2 2 335/2 2 2 2

Learning from my mistake last workout on press, I made sure to be calm and collected between sets so I wouldn't over amp before the lift. Controlled aggression is what I like to call it. The technique paid off as the sets were pretty smooth with only the last rep of the last set being a grinder. Again Happy and Thankful for the progress. Hope that it keep coming.
Deadlifts were nice and easy...all technique work. I used this as an opportunity to perfect the technique and practice controlled explosion from the moment I break the floor to the lockout. Felt really good. No lower back tightness going into this one or leaving it which is a great thing for Saturday's test.

winflex · Beyond Nutrition Sponsored Athlete

Another deload day. Had a helping watchful eye watch me during squats and suggest somethings to think about for the next round but for the most part good stuff. Workout took longer than expected but that's because I always have some good conversation with my buddy who was watching my form. All in all a good workout and a milestone PR on press with video. Feeling pretty yoked in the shoulders if you know what I mean!!

As for health of my right shoulder, I tried to do dips today as that also would aggravate the shoulder right around the time I stopped benching. Absolutely no pain. I'm thinking I can start benching again soon. At which point, I will be transforming into a wildebeast. First thing is first though, I need to get my 3 sets of five up to 200lbs on the press. Why? Because I estimate that my 1RM will be about 240-250 overhead with that and that's about the correct proportion to what I would guess my bench would have dropped down to at this point (probably around 365 since I haven't benched in a few weeks). Plan to keep a healthy ratio between my vertical pressing and my horizontal pressing from here on out!

Can't wait to squat 365 on Saturday and attempt 495 (5 wheels on each side) for deadlift!!!!! From Saturday forth, every training moment I will witness my squat actually surpass my bench for the first time ever in my training career. To understand the magnitude of that is remarkable. Life will never be the same...LOL!

SQ: warms, 175/3 210/3 3 245/2 2 2
Press: warms, 185/5 5 5 PR (185 only 15 lbs till 200..6 more workouts at this pace)

Here's the video of one of the sets:

-- Edited by winflex on Wednesday 18th of November 2009 11:40:35 PM

Azbury · Guru

looked pretty easy bro

and

damn you lookin thick too....keep up the great work!

winflex · Beyond Nutrition Sponsored Athlete

Thanks Az. I can thank massive eating and basic training for the thickness gained in the last few months. When I watch the video I think, wow that did look easy. But while I'm lifting, it feels like my head is going to explode because it feels so darn heavy.

The good news is watching the vid helps me to see that 200 is possible and will be here soon.

Yoster · The Truth!

Dwayne - you are looking massive - much bigger since August!! Way to go!

Azbury · Guru

winflex wrote:

Thanks Az. I can thank massive eating and basic training for the thickness gained in the last few months. When I watch the video I think, wow that did look easy. But while I'm lifting, it feels like my head is going to explode because it feels so darn heavy.

The good news is watching the vid helps me to see that 200 is possible and will be here soon.

good stuff. the video's are so important for so many reason. keep you on track with form and help provide that mental picture you need when getting ready to perform the exercise. visualization is so important.

winflex · Beyond Nutrition Sponsored Athlete

My little alarm clock, Olivia, started crying at 6:30 a.m. My wife, Jen, went in to get her and I called my brother up to see when he would be arriving. "9:30 a.m.", he said. I rolled over in bed wishing for another hour of peace and quiet but it was time to get the day rolling.

Jen and I couldn't decide on what to make for breakfast as it was my "big day" and we wanted to make sure I was well fed : ). So I ended up making pancakes and downed a large size protein milkshake with it.

He called and said, "Come get me." I went to the train station to pick my little brother up. I asked, "When do you want to hit the weights?". "Around 1-2 ish," he replied...and so the plan to murder the weights was set and so it was to be......After a meal of meat and more meat, my brother and I ventured to the gym where war was waged and war was won!

Here's the summary:

SQ: warms, 175/3 210/3 245/2 2 280/2 315/1 335/1 365/1-PR#1 (on video) 375/1-PR#2 (on video)

Milk Break// Last time I tested out I realized I was getting weaker through the ordeal because I didn't have some heavy enough sustenance..so I decided milk would do the job to keep me in a "fed" state...it worked!

Press: warms, 187.5/5 5 5 PR#4 (not captured since I showed the 185 on Wednesday and its not that much of an increase..plan to vid this again when I hit 205)

Milk Break// sipped it throughout from here on

DL: 240/3 285/2 335/2 2 380/2 430/1 450/1......495/1 PR#5 (5 friggin wheels each side--on video!)

All in all a super successful test day. Watching the video of the 375 squat, it looks like I had a few more pounds there but I'll take it. That's a 45 lb increase from last test day in August. For deads, its a 35 lb increase. No benching still but the press is moving up nice and steady. Excited about this. With my new squat and deadlift numbers, I can rest assured knowing that I have a 1200 or more max total on the squat, bench, and deadlift. I would have to have at least a 330 bench at this point, and considering I benched 385 not too long ago, I don't think that would be a problem.

I also decided today that it is time to retire this log as I hit and surpassed the goals that I set out to do for 2009, other than a meet (which really wasn't part of the original plan, but got thrown in there somewhere along the line). The meet will happen in 2010...NO DOUBT about it. Its time to get serious, make some goals for 2010, and start a new log. Look for it to start sometime this coming week.

winflex · Beyond Nutrition Sponsored Athlete

Dwayne Squats 375:

-- Edited by winflex on Saturday 21st of November 2009 11:11:35 PM

winflex · Beyond Nutrition Sponsored Athlete

Dwayne Deadlifts 495 (5 wheels baby):

winflex · Beyond Nutrition Sponsored Athlete

I should have just put the 2 and 1/2's on and made that deadlift a round 500...but at that time my brain was just not thinking like that...I was just thinking lift that sucker and lift it right.

winflex · Beyond Nutrition Sponsored Athlete

Milk break shinanigans (brother):

winflex · Beyond Nutrition Sponsored Athlete

winflex · Beyond Nutrition Sponsored Athlete

(Me, the meathead)

winflex · Beyond Nutrition Sponsored Athlete

winflex · Beyond Nutrition Sponsored Athlete

Flash forward:
The next journal I open up will chronicle my journey to 600 on deadlift, and 500 on squat (well 400 first but I'm confident I have that in me for the early part of next year considering I put 45 lbs on squat in the last 12 weeks). Haven't really ironed out a specific plan yet but I'm going to take it easy this week and develop the path that I will take for the oncoming months.
I feel great. In one years time I put 100 lbs on my deadlift and 100 lbs on my squat, and managed to add some pounds to my bench, also delved into new terriroty with the strict standing overhead press. There are definitely a few more pounds of muscle on this bod in the right places too ; ) The programming I have been following is awesome but I don't want to kill it to death before it could really become useful later on. So I will switch the programming up somehow but keep it hard, keep it heavy, and keep it basic...and definitely not overcomplicate things.