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

Here it is yesterday's deload:

Bench: 135/15 165/15 185/15 pushups
1 arm Db extension ovrhead: 15/20 20/20 30/8 20/20
1 arm rows w straps: 120/ 10 10 10
4 sets of rotator exercises with a rubber band
Cable Curl (away): 75/25 95/25 115/20 135/7

That's it...bunch of reps...low weight.

winflex · Beyond Nutrition Sponsored Athlete

Yesterday was off totally.

Today was max test day. I originally said I would treat it like a powerlifting meet....well, that changed. I don't have all day to get ready for each lift. So, I just did Squat max today...and I have good news---PR BABY!

My 1RM is up ten pounds. All I need is 20 more pounds in each lift to hit 1000 total which was my goal this round! There's nowhere but up from there. I think a lifetime goal of 1500 would be respectable for me; something to shoot for in the next five years or so.

Anyway here are today's details:

Detailed full body warmup: standing high knees/15, standing butt kicks/15, reverse lunges/15 each leg, light cable pulls to chest with static holds at chest/ 3 sets of 10 reps, Isometric hold at the top of a pullup/ 3 sets of 10 seconds
dynamic warm up:
box squat: 135/3,3,3, 175/5, 200/3, 220/3
just squat no box: 245/1
Squat Opener no box: 275/1 kinda....didn't go deep enough
Squat Second attempt no box: 275/1 all the way baby!! (PR)

Finished up with...
Reverse hyper: no weight/ 3 sets of 20
Straight leg decline situps: no weight/ 3 sets of 15

That was a wrap!

Also, I got my two attempts on video. I will post them tomorrow.
The story is: I was planning to video but I forgot my camera...but I remembered my cell phone records video. So, I used it for a test on one of the warmups. I set it up on a bench. Good thing I did because I found out it only does 15 seconds and it didn't capture my squat. Then, I knew I would need someone to video for me. Luckily, people were willing and able. I have Verizon so I sent the vids to Pix Place and I will download them tomorrow on my windows laptop @ work. I have a MAC and I use Safari which doesn't support the Pix Place website. That's why I can't get download it tonight...but I am very excited to post my very first video here. Fun fun!! �I will use the video to locate my weakness in the movement.

The pressure is now on to best my bench by ten pounds tomorrow.

Thursday will be Deadlift by 10 lbs hopefully.

Then, I will be able to say I'm a 1000 lb lifter!!!

-- Edited by winflex at 22:28, 2008-10-28

winflex · Beyond Nutrition Sponsored Athlete

attempt one:�

attempt two:

winflex · Beyond Nutrition Sponsored Athlete

Won't forget camera today for bench!
and I'm off.....

-- Edited by winflex at 19:42, 2008-10-29

Joe · Beyond Nutrition - Co Owner

good job, I thought the depth was good on the first one.

winflex · Beyond Nutrition Sponsored Athlete

Joe, thanks man. It felt a little high so I went after it again.

I notice that my weakness is not really getting to depth but after I reach depth and start coming back up, I am weak at about two-four inches on the way up.

I think that's where "rebound" stops and glutes, hams, and lower back pick up the load. So the weakness is still the posterior chain. It probably always will be my sticking point but I will improve as I continue to work it over time. Now I'm only 40 lbs and 2 reps away from the goal I set of 315/3! I remember when I was 90lbs away. Progress is definitely motivating.

winflex · Beyond Nutrition Sponsored Athlete

As I eat my oats and whey, the Phillies have won the world series and I have set a new PR on bench press!
(They say success is contagious)

Here are tonight's details:
Body Warm up (only a couple reps each):
Cable rows to sternum (till warm)
Band pull aparts (warm up shoulder sockets)
Abductor machine (warm up the hip sockets)
Reverse hyper (to get the arch ready)
Stretch hip flexors (10 seconds each side)

Bench Warm up:
Speed bench: bar/3, 95/3, 115/3,135/3,155/3,160/3
Bench Start:
205/5
225/3
250/2
295/1
325/1 PR
330/1 PR
335/1 PR

Stopped there...probably could have hit 340 but I gave my all on 335 and it was a PR and I'll take that. No need to risk it. So I am 30 lbs away from the goal of 365 I set for bench.

I have 330/1 on camera and decided not to put 335 on camera because the pressure just was too much. I was nervous and I didn't want to take the chance. Not only do you have this heavy weight in front of your face but its all on camera. Definitely nerve wrecking. I didn't need that for the next max attempt...but you wil have the viewing pleasure of 330 X 1 as soon as I upload it.

Finished off with:
Overhead 1 arm tricep: 25db/20 20 15
Incline PIP press: 40/20 20 15
Band side laterals: 3 sets of 10
face pulls on cable stack: 20/10 35/10 45/10

winflex · Beyond Nutrition Sponsored Athlete

Oh yeah, the other thing I would like to say is that, with the total of my current bests and my last deadlift max I am @....

275 lbs in Squat (current) +�

335 lbs in Bench (current) +

390 lbs in Deadlift (last time)=

1000 lb TOTAL!!!!!

winflex · Beyond Nutrition Sponsored Athlete

Here is 330/1:

fitmom726 · Guru

winflex wrote:

Oh yeah, the other thing I would like to say is that, with the total of my current bests and my last deadlift max I am @....

275 lbs in Squat (current) +�
335 lbs in Bench (current) +
390 lbs in Deadlift (last time)=

1000 lb TOTAL!!!!!

congrats Dwayne!!!
That is just awesome!� aww

winflex · Beyond Nutrition Sponsored Athlete

thanks Robin!
1000 lbs at this point in the game isn't that impressive but it is a milestone that I've had a goal to reach for a while...and finally. It feels good. Finally, I'm no longer all "show". There's some "go" in these bones.

winflex · Beyond Nutrition Sponsored Athlete

Craziness..

Deadlift Max test:
I'm just going to start this saying I was pretty confident entering this that I was going to get a best but I still left with a little bit of disappointment. I'll explain later.

General Warmup: light rubber band GM's, DB swings, fire hydrants, hip circles, bird dogs
Deadlift:
120/ 5 sets of 3 - emphasis on form
200/ 2 sets of 5 - fast
260/ 1 set of 5 - fast
300/3
340/1
405/1 PR***
410/0 (<--I really thought I could do it but I guess I only had one good pull in me today)

finished off with...

hypers: 2 sets of 20

one leg hypers: 1 set of 7 (really hard)

Dbell preacher curls: 20/15 30/16 40/6 25/19

Straight leg situps: 25lb plate behind head/ 3 sets of 10 (pretty hard)

I'll take the PR today but man I really thought I could pull that 410. �Two things it could be:

1. I never train more than two max days in a row and today was the third day in a row that I trained.

2. I didn't fully recover from the Squat Test two days ago.

I could've done more if I waited another day or so but a PR is still a PR and I will take it.

Now the total is 275+335+405 = 1015...so I've broken 1000 by 15lbs officially.

New goal in deads is 455.

Goal in bench is 365.

Goal in Squat is still the big 3 wheels 315.

That would give me a total of 1135...so I'm currently 120 lbs away.

Hopefully, my weakness, Squat, will start to take off soon.

winflex · Beyond Nutrition Sponsored Athlete

Here is 405/1:

Here is 410/0:

winflex · Beyond Nutrition Sponsored Athlete

oh yes...and you must note that I am rocking my new Cape Cod Nutrition Corner t-shirt!

winflex · Beyond Nutrition Sponsored Athlete

Powerlifting Wrap-up:
At this point in my training, I definitely hit some PRs and really learned how to train to increase my strength. I found some strength weaknesses/imbalances to work on and gained some insight on things I can do structurally to correct those weakness and imbalances.

So now, at risk of sounding like a politician, its time for a change. I'm going to move onto a new program which I am excited to begin this Saturday at Joe's.

I don't know if I've mentioned my little brother on this thread but I want to share something about him. Last year, he came to the Trenton show and decided after that to begin weight training seriously. He joined a gym and did his research. My brother is also an ectomorph but the changes he has made in the last year are phenomenal. His arms are officially bigger than mine and his back is actually thicker than mine. I guess he was blessed with the back and I was with the chest. I was talking to him a few nights ago and I was asking him for advice. Ha! Boy how times have changed.

Anyway, the point is that when you first start, you change quickly because you didn't have any stimulus at all to begin with. After training for a while, the body adapts to what you are doing and no longer needs to change and actually, this is when injury accumulates. That's why in order for another change to occur, you have to give the body a new stimulus.

So my brother's changes are due to him being new to the program. I'm looking forward to my changes ahead as I will be new to the new program.

Joe · Beyond Nutrition - Co Owner

DAMMMM on the bench Dwaye, made that look easy, mega impressed.

ON the dead video's, first the guy in the back doing rows was funny, and then the guy with the backpack vaccum?

All in all, great job.,

winflex · Beyond Nutrition Sponsored Athlete

I didn't even notice that in the background until now.
Ironically enough the guy on the TBar row had asked me during my warmups how to work his lower back with the cable stack. I didn't know what to say to him other than, don't round your back. He was young guy probably low 20's...but I see that he probably needed a little more guidance, ha!
Also, that guy with the vaccuum backpack is always going around vaccuuming up the chalk in the gym. Its hilarious...sometime annoying but someone's gotta do it.

Yoster · The Truth!

Holy K-rap Dwayne!!!

Very impressed - especially with the Bench - that is more than I squat (not that that is saying much) but 300+ on a bench is very impressive.� I also like the fact that you put in the 410 / 0.� Its great to see even just the effort - next time I'm sure it will be 410/1 and only up from there!

Great job - great motivation for the rest of us!

winflex · Beyond Nutrition Sponsored Athlete

Thanks, it is also more than I squat...which I'm trying hard to turn around. I honestly feel that the squat should be the biggest number and for some reason for me it isn't. Working on changing that around.

winflex · Beyond Nutrition Sponsored Athlete

Started the Masterpiece Program today @ Joe's with a good starting point I feel.

We did the following:
Squats: a couple warmups, 225/3, 245/3, 245/3
Leg Curls: don't remember the weight/ 3-4 sets
Leg Extensions: same here/ 3-4 sets
Sumo Squats: 3 sets of 12
Standing Calf Work: 3 sets max reps

Didn't bother me before but is kinda now...so I have to keep it a little easy on the Leg extensions for now, until I get used to doing them again. All in all a good starting point for the next 3 or so months.

winflex · Beyond Nutrition Sponsored Athlete

Second day on the Masterpiece Program.

Heavy Pressing
General overall upper body warmup
Bench: a lot of warms, more than listed in program, just because I need it, 305/5 3 1
Slight Incline DB: 70/ 10 10 10
In DB fly: not done...shoulder irritator
Cable Curl (facing away from stack): 100/10 120/10 140/10
Rope Pressdown:100/10 120/10 140/7
Hammer Curl: 35/10 45/10 55/10 (barely)
(Dips: not done...shoulder irritator)
ss
Pyramid pushups: max reps 3 sets

Felt good. Tried not to overkill the biceps today since tomorrow I'll be doing some back work...but I did push the hammer curls pretty hard. Shoulders still need a bit of rest from the max this week so I stayed away from anything that bugged them, i.e. flys and dips. Bench, I needed to warm up a lot for this because I still felt a little tight from the maxes. The endurance should get better in the oncoming weeks.

Happy Daylight Savings Time everyone!

winflex · Beyond Nutrition Sponsored Athlete

Do you remember when I first tried deads with the trap bar at your place last year and I could barely do 225 for 6? �One year makes a huge difference when you are deadlifting!

Joe wrote:

DAMMMM on the bench Dwaye, made that look easy, mega impressed.

ON the dead video's, first the guy in the back doing rows was funny, and then the guy with the backpack vaccum?

All in all, great job.,

�

Joe · Beyond Nutrition - Co Owner

You have come a long way, and next time on stage it will show.

winflex · Beyond Nutrition Sponsored Athlete

Back/Delts

Lat Pull under: 2 warms, 160/10 170/7, 130/10 (haven't done vertical pulling in a while)
T bar row: skipped due to low back tightness (replaced with... Bench row)
DB Bench row: 45/15, 55/9, 75/10, 90/6
Rope Pulldown: 130/3X10
Db press: skipped due to shoulder (replace with..shrugs)
Shrugs:225/55, 275/25 (no straps)
Front Raise: 3 sets 12
ss
Seated Side lateral: 3 sets 12

Shoulder is still not in go mode. Funny how I only feel it in overhead presses and flying motions. Just need to give it time. I expected my low back to be tight as it was tight on squat day too after the max deadlift...I just need a few days for it to get a break. Gotta stay smart to avoid injuries.

Yoster · The Truth!

winflex wrote:

Back/Delts

Lat Pull under: 2 warms, 160/10 170/7, 130/10 (haven't done vertical pulling in a while)
T bar row: skipped due to low back tightness (replaced with... Bench row)
DB Bench row: 45/15, 55/9, 75/10, 90/6
Rope Pulldown: 130/3X10
Db press: skipped due to shoulder (replace with..shrugs)
Shrugs:225/55, 275/25 (no straps)
Front Raise: 3 sets 12
ss
Seated Side lateral: 3 sets 12

Shoulder is still not in go mode. Funny how I only feel it in overhead presses and flying motions. Just need to give it time. I expected my low back to be tight as it was tight on squat day too after the max deadlift...I just need a few days for it to get a break. Gotta stay smart to avoid injuries.

Are you tryinig to go for some type of world record with those shrugs??� - HA.� Very impressive.�
Its amazing how many people have difficulty with their shoulders - I have problems too.� I've found that doing soem rotator cuff exercises has really helped me.�

winflex · Beyond Nutrition Sponsored Athlete

yep, I get some irritation in my right shoulder every now and then. Probably a remnant of the teenage bench pressing years.

As for the shrugs...just wanted to do something different. Sometimes, I'm inspired by pain to go crazy.

winflex · Beyond Nutrition Sponsored Athlete

Today was a quad workout and my right knee was still bothering me a bit. I went light. Took some extra fish oil and glucosamine tonight. I'm guessing that it doesn't like the increased knee bending volume and the shearing forces that go along with it. Lets just say in the next go round, sissy squats ain't gonna happen. Leg extensions were out today for sure. That left me with just Squat, Leg Press, and Step ups. I'd say the highlight of tonight was the ab work. I did old school straight leg situps without anything to hook my feet on. I went up to 20 lbs on my chest that way. My legs were out in a V so I could feel some contraction also in my adductors which was cool.

winflex · Beyond Nutrition Sponsored Athlete

Pressing day. Again avoided flyes until I feel confident in that range of motion. Nothing fancy. It was a quick workout with lighter weights.

On another note, I'm dropping USPLabs Prime. I took a whole bottle of it over the past couple weeks and felt nothing. I increased my dosage when that happened and all it gave me was two painful pimples on my face and two painful pimples on my neck. After stopping Prime two days ago, the pimples were gone. I have a bottle of Prime left over if anyone wants to give it a whirl and see if it works for them.

-- Edited by winflex at 13:55, 2008-11-07

winflex · Beyond Nutrition Sponsored Athlete

Pulling day. Again nothing fancy here. Just went for the pump and squeeze. Workout consisted of the basics; pulldowns and rows of different sorts and a light deadlift to finish it off. The weights were not enormous since I'm not going for PR's on the bb portion of this split. I did however skip calf work today. My calves have been sore since Saturday...they became untrained; so, the one time I pick up the training again with them, they got a shock. When they are back in service, I will work them but for now, I'll let the calves just grow while they work on becoming "un-sore". So far, I'm liking the new split because I know that I'm increasing my training volume without crapping out my CNS. I'm recovering well as there is a lot of recovery time between heavy sessions (the 3-day portion is heavy is separated by the high rep portion which is 5 days). So every 9 days I go ultra heavy...which is about right. I could probably do more but I'll take it the way it is for now. Before I was doing about every 7 days a heavy day...but my training volume was much lower than it is now. �So its a give and take.

Anyway, I think I looked pretty good in the gym tonight, round full and veiny. I had a different day type of day nutritionally. Lets just say it was ultra high everything. So I really filled out with the back exercises which felt nice. Days like this are hard to duplicate...which is why I try not to look in the mirror. It just leads to disappointment...but that's why days like this are also inspiring. Its like I could see that all the hard training was paying off a little.

-- Edited by winflex at 22:35, 2008-11-07