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

winflex · Beyond Nutrition Sponsored Athlete

RE: Dwayne's Training Blog

fitmom726 · Guru

Oh Dwayne!� Sending positive thoughts and prayers for Olivia!!!� Poor baby, but she is probably still too young to remember, its going to be worse for Mom and Dad. :(

Hang in there!

Can't wait to see the T-shirt!!

winflex · Beyond Nutrition Sponsored Athlete

Thank you Robin. Today was a stressful and early day for me. We had to make sure we made it to Children's Hospital of Philadelphia by 7 a.m. sharp. The surgery went very quickly and smoothly. We were exhausted by the time we got home around 1 p.m. Thankfully, it is over and hopefully over for a long while.

Still made it to the gym tonight. Some call it dedication. I call it stress relief.

Heavy Bench Day (made a lot of PR's today and some shoulder saving tips...for myself anyways)

Heavy Bench: warmups, 290/ 3 3 3 *last set was brutal, last rep was devastatingly slow and it definitely rocked my system. Had to take quite a long rest after that one. Thanks to my spot for not touching the bar after I yelled, "I got it!!"

CGBP: 205/ 10 10 8

1 arm Rows: 100/ 3 sets 10
Rear delts on incline bench: 20/ 3 sets 12
**Standing loose Hammer curls (both hand simultaneously): 50/ 3 sets 12

I noticed that with hammer curls, I don't get any shoulder buzz. Probably because the long head is more stimulated that the short head of the bicep..which goes up under the arm pit (which is where I had that cramp a few weeks ago). So for now, I will do the hammers to let the short head of my bicep heal up better. I will also probably switch to some form of hammers on my other upper body day to further alleviate any irritation.

Another thing that happened today was an enormous pump. Jen, and I and the baby went out for breakfast at lunch time partially because Jen and I were starving and Olivia was out like a light from the car ride home and the pain killers they gave her. So it was an opportunity to eat. We went to cracker barrell and I had cheese hash brown casserole, scrambled eggs, and country ham. I don't if the potatoes did it or what or if it was the whole meal but maybe I should have some Cracker Barrell more often on workout days, ha!

As you can see I'm in good spirits. The surgery is over and the workout killed some stress and now I'm ready for bed.

Yoster · The Truth!

Dwayne,

So sorry that you all had to go throught that.� I am so glad that it went well.� I'll pray for a full and speedy recovery.�

winflex · Beyond Nutrition Sponsored Athlete

Thanks for the support Dave. Everything went well and I'm glad its over. Olivia doesn't even know the difference, the way she is behaving. Babies seem to bounce back really fast.

winflex · Beyond Nutrition Sponsored Athlete

KICK BUTT WORKOUT TODAY

Heavy Lower (deads day)

Deadlifts: warmup. 320/3 3 340/4 (Everything felt like a speed rep, I was breaking the ground nicely.)
DB SLDL: 130 dbs 3 sets of 10 (PR)
Reverse hypers: 60/21 70/22 80/23 (love this exercise, really pumps the glutes/hams/lowerback from the bottom up)
Situps: 3 set max reps. Didn't go for weight today as the first three exercises just exhausted all of me.

Threw in three sets regular box squats (not low, just regular bench height, probably 14 inches of the floor and did reps). Went like this: 115/15, 185/10 drop 115/12. Just did it to get some blood in the quads and reinforce having a tight arch. It felt good.

So, I'm deadlifting much better these days. The weight is breaking the floor great. I feel like I'm doing speed reps because once I break the floor, the top portion of my dead is really strong. I've done top deadlifts from above the knees with over 500 lbs before...so I'm not really worried about the top portion of the lift. Also, I'm not really going too slow on the down portion of the lift...just enough to control the path of the bar. I deload after each rep meaning, I let go, and re-grip at the bottom. It helps with practicing ripping the bar off the floor and starting speed. So I'm repping at approximately 87% of my tested max from a few weeks ago. Something tells me my tested max is going to get destroyed in a few weeks.

BTW, reverse hypers are the BOMB. They complete the motion of the posterior chain. A lot of the time we only train hip extension by the movement of our upper bodies through space. Working it from the other end is a good way to complete the circle...plus it really feels good afterwards. Kind of like what a leg raise would be to a sit up.

That's it for today. Tomorrow is speed upper body day. See you then.

winflex · Beyond Nutrition Sponsored Athlete

Yesterday (as today is an off day... my browser refused to load this page yesterday)

Light upper
Speed Bench: warm up; 205: 8 sets of 3 (low rest between sets, reps were done explosively AFAP)
Skulls with DB: 30 DB/20 21 20
Cable Rows with rope: 2 warms, 190/10 200/10 10
BB Shrugs: 2 warms, 355/ 10 10 10 used alternating grip
BB Curls: 2 warms, 115/10 10 10

PR's across the board. Can't complain. I definitely have learned how to psyche myself up for some heavy lifting.

Yoster · The Truth!

winflex wrote:

Yesterday (as today is an off day... my browser refused to load this page yesterday)

Light upper
Speed Bench: warm up; 205: 8 sets of 3 (low rest between sets, reps were done explosively AFAP)
Skulls with DB: 30 DB/20 21 20
Cable Rows with rope: 2 warms, 190/10 200/10 10
BB Shrugs: 2 warms, 355/ 10 10 10 used alternating grip
BB Curls: 2 warms, 115/10 10 10

PR's across the board. Can't complain. I definitely have learned how to psyche myself up for some heavy lifting.

You are a beast!!� What is the purpose of the speed reps - I assume it is for strength more than anything?� Holy snikies on the BB Shrugs - that is crazy!

winflex · Beyond Nutrition Sponsored Athlete

Hey Thanks Dave. I'm trying. I had to psyche myself out for those shrugs much like I do now for deadlifts but I don't have to as much since it is a small range of motion in the shoulders.

Speed bench is a powerlifting technique which emphasizes the elasticity factor of your muscles. You get power from that too. Also, it helps develop power on the change of direction of the bar. You literally want to try to throw the bar off of your chest once it touches. So its a way of developing your starting speed at the bottom range of the bench. It is really best done with chains because with chains your are forced to increase the force you apply to the bar as it is lifted...which theoretically increases the acceleration that you are applying the bar.

Bascially, Force = mass * acceleration. You can work it from the mass (weight) standpoint or the acceleration (increasing speed) standpoint. In the end, the goal is to output more force from your muscle motor units.

winflex · Beyond Nutrition Sponsored Athlete

My browser still hates this page but I finally got in.

Speed Legs
Low Box Squat: 155: 6 sets of 2, 165: 6 sets of 2 (same style as before)
BB RDL: 3 warms: 265: 3 sets of 10
Hypers: 65: 3 sets of 10
Side Bend DB's (today, couldn't get a rack surprisingly): 50 lbs: 1 set of 30 each side

I'm really in love with my powerlifting routine. I am going to really miss it when I go back to bodybuilding style again, but Joe has something in store for me that he is giving much praise to...so I got to keep an open mind and get ready for that new routine. My joints have been very happy the past couple weeks and I've been recovering like a champ. My strength is going up a lot. It just overall feels good to be strong and not ache-ridden.

I've been thinking of making my max effort work a little more specialized and train the weak points of my powerlifts instead of training just the lift. I mean training the lift is great for the specific adaptation principle but I think once you have the groove of the lift down, training specific weakpoints with other lifts help a lot more. For example, floor presses and board presses for bench to get your closing strength up past the sticking point on the lockout, or heavy good mornings for lower back strength on squats and deadlifts. But alas, I only have about 2 or three more weeks on this program and I don't think there is enough time to do that stuff. I'd have to wait until another round....maybe I can get another round just to get my fill of powerlifting before going back to the mainly hypertrophy stuff.

winflex · Beyond Nutrition Sponsored Athlete

Heavy Benching ("Ain't nuttin but a peanut" - Ronnie Coleman)

Bench: warm ups, 295/3 3 3 (I'm going to crush 315 on test day)
CGBP:210/ 10 10 10
1 arm Rows: 105/ 10 10 10
Rear Delt on Bench: 20/15, 15/18, 10/27 (sick pump)
Hammer DB curls (simultaneous): 50/14, 40/19, 30/24 (sick pump)

Today was an example of going with the flow nutritionally. I had my normal meals but I was hungry right in the middle of the day a lot. So I just went out and grabbed a good meal, curry chicken, rice and beans, and sauteed spinach, with a dessert of two peices of banana nut bread. A few months ago I thought eating upwards of 4000 cals would be excessive but it looks like that I'm heading in that direction. I probably average about 3500 each day. I calculated it out to be about 3200 according to the menu but I know I'm above it when I have my little cheats and treats throughout the day and when I throw in extra meals here and there.

Yoster · The Truth!

Great job on the bench!!!� You rock.

winflex · Beyond Nutrition Sponsored Athlete

Heavy Squattin (relative to me)

Squat: warm up (dynamic movements, stretch antagonists, box jumps/drops, couple of work up sets), 235/3 3 3
Good morning from rack: 150/10 10 10
Reverse Hypers: 65/10 10 10
Weighted Decline Situps: 50/10 10 10
Pulldown Abs: 100/10 10 10

So all in all a good workout. The best I've done on squat was 245 for 2; so I think I'm on en route to crush that. Did the good morning from the rack this time. Instead of starting at the up position, I started from the down position, then came up, then went back down and deloaded (put the weight down). That's one rep. Talk about training the arch and beefing up the erectors. The good morning is definitely an exercise that will help one weak point in my squat which is the back. After reverse hypers which I did slow and controlled instead of max reps, my entire erector set was crushed. I did a bunch of ab work to off set the tightness. It felt great. Afterwards, I got myself a pad in the stretch area and just stretched myself out. Then I went to go pick up my mom from the train station. She is coming down for the weekend to visit us.

winflex · Beyond Nutrition Sponsored Athlete

KA POWWW

Upper Body (changed it up today, went for repetitions and not speed so much)

Max Rep Bench: warm up joints, 185/25, 16, 16 (rested 2-3 minutes between sets)
Flat Rolling DB extensions: 35/ 23 20 20
Cable Rows w/ Rope: 210/10 10, 170 max reps/22
One Arm Cable Rows w/ Rope: 70 max reps/ 20
Shrugs (strapped): 365/10 10 10
Seated Heavy Alternating Hammer Curls: 70/10 9 6

Since I've been eating so much darn food, I decided to put it to use today and get my PUMP ON. I did my bodyweight on bench 25 times for the first set, I stopped about 3-4 short of failure. I think I definitely could have done 30 if I pushed it. Talk about burning, YOWSAHS. The Rope Rows were are always done strapless so my grip was pretty much toast after all those rows so I needed to use the straps on the shrugs. Did heavy hammers instead of regular BB curls to give my inner bicep and wrists a break after all that max rep stuff. I looked about 20 lbs heavier after the end of this workout.

Also, I ordered Prime this week and I got it in the mail yesterday. I haven't used it yet bc I don't know how. Joe, how do you dose it out?

Joe · Beyond Nutrition - Co Owner

Great job on the recent chest pressing movements.

Really putten up heavy weights.�

winflex · Beyond Nutrition Sponsored Athlete

Thanks Joe. I haven't done inclines or overhead presses in a few weeks though, so all my pressing energy is basically saved up for bench. I guess that helps.

winflex · Beyond Nutrition Sponsored Athlete

Lower Body (light)
Low Box Speed Squats: 135/ 12 sets of 2
BB RDL: warms, 275/ 10 10 10
Hypers:75/10 10, 40BB(full range..round back and all)/12 8
Side Bend DB: 75/10 10 10

Spent a lot of time in the car this weekend and my knee was stiff so I dropped the box squat weight down to mitigate the knee pain. Seemed to help. I think I'm not really benefitting much from the speed squatting as I am with the speed benching. I think its time for a change to the repetition method...so from now on light lower body will incorporate higher rep squatting movements to help beef up the thighs. Did Hypers two ways, one with arched back heavy weight and one with full range round back at the lowest position lighter weight BB Across shoulders. This is to really hit the erectors. Getting closer to test day only a few more weeks.

winflex · Beyond Nutrition Sponsored Athlete

Upper Body (Heavy)

Bench: warmups, 300/3 3 3
CGBP: 215/ 10 10 10
1 arm DB Rows: 110dbs/10 10 27(loose max reps on this set)
Rear Laterals on Incline Bench: 20/15 13 13
Standing Hammer Curls (alternating loose): 50dbs rest-pause set (max reps): 22+11+7

Although I hit all three three's on the bench today, I can really feel the strain on my elbows starting to kick in. Another week or two of this then I will have to deload. It is hard to go this heavy week after week after week. I will probably do one more round like this, then deload, then test my max. So the max test will be in about 18 days. CGBP's felt good after the straining on the Bench. Thought I lost my straps on the one arms DB rows. So the first two sets were strapless. Then I found them on the last set and decided to just take it to the limit since I knew my grip was not going to fail and went for max crazy reps. After that my rear delts were already pumped but the laterals pumped them even more. Standing Hammer Curls, since my energy was starting to go low, I just finished out with a rest pause set, taking each pause near to failure. My biceps were already tore up from the 1 arm rows anyway.

winflex · Beyond Nutrition Sponsored Athlete

("Its getting closer" - Arnold, in Pumping Iron)

Lower Body (Heavy Deads)

Deadlift: warmups. 330/3 340/3 350/3
DB SLDL: 140dbs/10 10 10
Reverse Hypers: 80/ 10 10 10
Wtd. Roman Chair (situps): me/20, +35/15, +55/10 10 10

So today was the last heavy dead day before the test for the new max. Got one more heavy squat day and time to deload for the max test day. I have to come up with how the max test week is going to go but I have an idea that the week will start with a squat test, then a bench test, then a deadlift test. My opener attempts will be a minimum of 2% more than my last test.
Since today was the last deadlift submax day(went up to 89% of the last tested max), I did a little pyramid to see what my three rep strength was like and I surprised myself with some good numbers. In fact, if I took the last set to failure, I'm sure I could've gotten ten...but I'll save the failure stuff for another time. Its time for getting strong now. The last set of the DB SLDL's was really hard. On these I keep a bend in my knee and go down until the bells are about mid shin and then squeeze the glutes to initiate the upward movement, all the while trying like hell to keep a good arch in the back, at a minimum, a flat back.
Reverse hypers felt good and Roman Chair abs felt good after the two deadlift exercises.

winflex · Beyond Nutrition Sponsored Athlete

Oh yeah, can I just say that steel cut oats ROCK!!

winflex · Beyond Nutrition Sponsored Athlete

Upper Body (light weight baby)

Ever since I starting Warming up to PR's that's all that has been happening. So here is today's latest PR>

Bench: warm ups. 185/34 (yes, you read that right THIRTY FOUR REPS IN A ROW), 15, 15 pecs were shot!
Dips: bodyweight 3 sets of 15
Close Grip Cable Rows: 220/ 3 sets of 10 (used straps today since forearms were feeling burnt from the deads yesterday)
BB Shrugs: 385/10 10 w/ straps then 10 without (wanted to see if I could actually hold the thing for 10 reps..and I could)
BB Curls: warm up. 125/10 7, 95 for max reps: 25, 75 for max reps: 25

So today when I did my bench for reps, I had a lot of energy stored up considering I had a 3 hour nap this afternoon, and I had a really big lunch of lots of carbs. When I hit the 25th rep, I remembered how I was slowing down last time but this time it just kept going and going and then around 32, the wall hit, the last rep was excrutiatingly slow but the job was done. Hit the tris with dips today bodyweight for reps. Used a close grip row instead of rope row this time around because I felt like my grip was a little sore still and the calluses needed a rest, plus it is good to change it up a bit. I still think the rope rocks though because you have a little more freedom of the wrists and a little more range. By the last set of shrugs, I felt like my grip hadn't gotten enough work today so I did it with an alternate grip to see if I could still hold the 385 for a 10 rep set, and I did. Finally, on BB Curls, powering up that 125 in the 10 rep range for 3 sets was not going to happen so instead I dropped the weight and went for max reps. I killed the 95 lb set with 25 reps and same with the 75 lb set. Forearms and biceps were pumped up maximally.

Yoster · The Truth!

winflex wrote:

Upper Body (light weight baby)

Ever since I starting Warming up to PR's that's all that has been happening. So here is today's latest PR>

Bench: warm ups. 185/34 (yes, you read that right THIRTY FOUR REPS IN A ROW), 15, 15 pecs were shot!
Dips: bodyweight 3 sets of 15
Close Grip Cable Rows: 220/ 3 sets of 10 (used straps today since forearms were feeling burnt from the deads yesterday)
BB Shrugs: 385/10 10 w/ straps then 10 without (wanted to see if I could actually hold the thing for 10 reps..and I could)
BB Curls: warm up. 125/10 7, 95 for max reps: 25, 75 for max reps: 25

So today when I did my bench for reps, I had a lot of energy stored up considering I had a 3 hour nap this afternoon, and I had a really big lunch of lots of carbs. When I hit the 25th rep, I remembered how I was slowing down last time but this time it just kept going and going and then around 32, the wall hit, the last rep was excrutiatingly slow but the job was done. Hit the tris with dips today bodyweight for reps. Used a close grip row instead of rope row this time around because I felt like my grip was a little sore still and the calluses needed a rest, plus it is good to change it up a bit. I still think the rope rocks though because you have a little more freedom of the wrists and a little more range. By the last set of shrugs, I felt like my grip hadn't gotten enough work today so I did it with an alternate grip to see if I could still hold the 385 for a 10 rep set, and I did. Finally, on BB Curls, powering up that 125 in the 10 rep range for 3 sets was not going to happen so instead I dropped the weight and went for max reps. I killed the 95 lb set with 25 reps and same with the 75 lb set. Forearms and biceps were pumped up maximally.

I have trouble counting to 34 let alone doing 34 reps of anyting - awsome job!

Joe · Beyond Nutrition - Co Owner

34 reps!� You trying out for the NFL?

winflex · Beyond Nutrition Sponsored Athlete

haha, I'm not doing the counting, the spotter is...out loud. great motivation!
I just do the reps.

Light Lower body:
Box Jumps (36 inch box): 3 sets of 3 (these are fun!)
Step ups (35 lbs added on to a 24 inch box): 3 sets of 10
BB RDL: 2 warms, 285/10 10 10
Goodmorning w/ pause: 115/ 13 16 20
Pullthroughs: 70/15 80/15 120/20
Belt Squats: 50/30 75/25 24
Roman Chair situps: 3 sets of 15 reps

Last light leg day I decided the dynamic box squatting was not doing it for me. So today I just did a little of everything, some athletic stuff, some assistance stuff, and some feel stuff. Kind of all over the place but it was a good change of pace. I have to say that situps have become a staple, I didn't realize how important they are until I started doing them. Its old school but it works.

winflex · Beyond Nutrition Sponsored Athlete

Last Upper Heavy before Deload:

Bench: Plenty of warm ups. (BTW, I was feeling strong today) 305/3 310/3 315/3PR
CGBP: rep method. 135/25 155/12 185/10
1 arm rowing: 115dbs/ 22 17 10
Rear Delts on incline: 15/13 20/10, 20
Alt. DB Curl: 55/ 10 6 6

315/3 on bench was a PR because it was my former 1RM. I tri's were fried after the bench to CGBP was a challenge. I went for max reps so to avoid creaky elbows for the next couple days. Triceps were pumped.
Did not forget my straps this time for 1 arm rows. Took each set to the limit. Still feel the traps and midback as I type. Rear delts: first two sets I took extra strict and the last one I let my imagination take over and just went for broke. Alt DB Curls were not too strict but not nearly as loose as the past couple of weeks with the curls. Plus, I think I pretty much killed the biceps on the 1 arm rows taking each set to the limit. My recovery is still doing really well on this split as can be seen in the continuous strength building. But its never linear, so a deload is in order before I do my test. I need the joints to be ready and willing to strain on test day.

winflex · Beyond Nutrition Sponsored Athlete

So today starts the deload. I have three options to deload:

1. No max effort stuff; just dynamic and repetition stuff.
2. No dynamic effort stuff; just max effort and repetition stuff.
3. No max effort or dynamic effort stuff; just repetition stuff.

I think I'm going with #3 because it should keep the muscles full and not stress the joints as much. It is a true recovery from blasting heavy all the time. The repetition work can be done in a fashion that can increase speed so I won't be completely loosing the dynamic work. Nutritionally, I will keep the carbs high relatively everyday and maybe super high the day before test day. My carbs of choice are potatoes and steel cut oats (yum).

Finally, starting today and this round through the powerlifts, I will be off of ZAP and any other caffeinated pre-w/o supplements. I will focus on joint supplementation mostly. The purpose is to prime myself for the big day so that I have a really good CNS response on the test day, to give the adrenals a chance to recover as well, and to really get the grease going in the joints. I may even try out some ammonia on test day. (really hardcore ha!)

Talking about test day...it will be sometime next week in the middle of the week. I plan on treating it kind of like a powerlifting meet. I'll start off with squat. I will work up to a one rep max and then rest a good while. Then its on to bench. I'll work up to a one rep max and then rest again for a good while. Finally, deadlift. In total, I will only do the three lifts in one session. It will be brutal so I will probably need a day or two off completely from the weights before starting back up.

At that point, I will start back up going to a bodybuilding style split but I will keep my 1RM's in the back of my head at all points and gauge myself according to those new numbers. As a natural, I believe that heavy training on the basics are a must and there is really no way to gauge how heavy you are training if you've never test your 1RM.

Before this, on bench I was training flat bench with 205ish. Well that is only like 60% of what I found out was my 1RM. If I wasn't getting growth it was because I really needed to be training heavier. More like 70-80% of my 1RM. Either that or really pushing the reps into the crazy zone. I wasn't doing that and hence, the results were slow. Rest assured, with the new numbers, I will have a better idea of how much farther I can push myself. The same goes for my deads and my squats. For Deads, I learned that I should probably push the envelope with reps if I go under 300 lbs and if I go with low reps, I should be in the mid 300's right now. For, squats I learned that I should probably just work on low reps and getting stronger period. I also learned that my strength in both lifts are highly related to the recoverability of my low back and glutes and I have to be careful to be sure that that area is fresh, (especially for squats because I'm going for strength there), if I want to maximize my training effect.

All this I will consider in the next training regime I am given and will adjust appropriately.

So that's the plan folks. Stay tuned.

Joe · Beyond Nutrition - Co Owner

Very well thought out Dwayne.
I have some smelling salts for ya.

BTW: when you start my 3/5 day combo, you will still gain strength and break PR's� Rob has been on it for 2 months now, and is smashing lifts.

winflex · Beyond Nutrition Sponsored Athlete

Looking forward to it...

Deload day #1
Squats (50% for reps): warms. 135/16 16 14
GM's: 155/10 10 10
Rev Hyper: 90/10 10 10
Roman Chairs: 55/10 10 10

Deload today went well. It felt like I didn't really workout but I know I need to recover so goal was accomplished.

winflex · Beyond Nutrition Sponsored Athlete

Deload day#2
General Warm up
Bench: 185/12 15 15 20
Incline JM press: 25/12, 30/16 15
Rope Cable Rows: 130/13 190/10 230/10 10
Shrugs: no straps, alternate grip: 2 warms, 385/3 sets of 10
BB Curls: 95/28 reps
Box Squats: 95/5 145/5 165/5 185/5 195/5 215/4...now if I could only do this with 100 more pounds on each set :)

So I did no dynamic work or max effort work and just kept it to repetition work. Good stuff. I threw in the Box Squats at the end because I felt yesterdays Squat work was not that great. I should have done a max effort squat work only deload as I feel that I need to be exposed to a heavy bar on my back more consistently to develop the strength I'm looking for.

Chimed in on the live webcast tonight. It went well and I think it is promising.

winflex · Beyond Nutrition Sponsored Athlete

Deload #3
General Warm up
Bulgarian Squat: hands in front/15, hands overhead/15, holding 25's at chest level/15
Walking lunges: 3 sets of 10
Dimel Deadlifts: 135: 3 sets of 20
Hypers: 80/ 3sets of 10
Side Bend: 80/3x10
Standing side crunch w/cable: 3x15
Roman Chair: 2x20
Pulldown Abs: 2x20

Basic high rep, non-squat leg workout, no stress but felt good. Finished off with lotsa abs since I wanted to get some type of GPP in there. Again not very heavy but I made sure I got a sweat. I want to deload but I don't want to detrain. Gotta stay in shape.