T Nation

Dieselhomer's Log


#1

9-20-16 5 am basement

Back to regular training. My 12 weeks of DC training are done. I saw some rep record improvements, but now time to see if it translates to strength back on 5-3-1.

Elliptical/ shoulder warm-up

Bench
45x30, 135x5, 185x3, 240x3, 270x3, 305x5, 325x1
stretch

Strict log press
90x10, 140x10, 160x8, 8

Flat db press
40x15, 70x12, 100x10, 70x8

ez bar lying ext
60x 15, 12, 8
stretch

Thats it. looking back in old journals from 2012, i was much stronger when i did less work/exercises/ per session.


Dieselhomer's DC Experiment
#2

Thursday, 9-22-16 6pm basement

elliptical/ shoulder warm-up

Pull-ups (im 220ish)
a few partials, me x 10,10,10

Pulldowns
140x8,8,6

1 arm db rows
70x15, 85x15, 100x12, 85x 15

db shrugs
40x15, 70x15, 100x11, 70x15

inc db curls
35x10, 9, 7- 15x5

rev preacher curls
50x10,9

Abs- bar crunch (70)/ scissors/ rev crazy leg

huge bbing pump tonight. my goal with back/bi day is a 25 rep max pull-up.


#3

Saturday, 9-24-16 3pm basement

elliptical/ shoulder warm-up

Squats
me x 15, 45x10, 135x10, 225x5, 315x1, 350x3, 400x3, 450x5 with a few in tank

sumo pulls
155x5, 245x3, 380x3, 430x3, 490x3 easy. had more in me but not pushing it. this has been my 1st injury free dl day in a while.

seated calf raise
135x15, 205x8, 255x7, 135x16

ghr
me x 7,7

SSB squats
210x20

stretch/ planks


#4

9-27-16 tuesday 5am basement
been thinking about my switch back to 5-3-1. i like getting bak into heavier weights, but i don’t like how beat up i feel pounding a body part with assistance exercises. Also, I have found my arms respond the best to more frequency as well as equating with a variety of stances/styles. This morning i decided (mid-workout) to mix 5-3-1 and dc to try and get the best of both worlds.

elliptical/ shoulder warmup

bench
45x20, 135x10, 185x3, 255x5, 290x3, 325x3, 340 x1

pulldowns
90x 15, DC- 140x 12-4-3= 19 reps

log press-strict
90x15, DC- 160x 10-3-3= 16 reps

rev grip chest supported rows
135x12, DC-190x11-4-2= 17 reps

lying ez bar ext
DC- 70x17-4-3= 24 reps

abs- bar crunch/ scissors/ rev crazy leg

stretch at the end- this was just pure laziness. i should have done this post exercise.

note to self…5am sessions suck ass.


#5

Thursday 9-29-16. 6pm. Basement

Elliptical/. Shoulder warmup

CG ez curls
30/15, 60/8, 90/13-5-2= 20 reps
Stretch

Rev preacher curls
55/12-4-3=19 reps

Standing calf raises
Me /10, +140/14-8-5= 27 reps
Stretch

GHR
Me /7-3-2= 12 reps
Stretch

SSB squats
155/10, 245/5, 295/8, 215/20
Stretch

Planks
Done


#6

Sunday 10-2-16 11am basement
developed cold after last workout. was gonna train yesterday, but took extra day off to help combat cold. still congested ugh

elliptical/ shoulder warm-up

Incline
45x20, 135x5,5, 185x3, 225x1, 260 x6-2-2=10 reps
stretch

Chins
me x 16-5-4= 25 reps
stretch

BTN (no back support) press
45x15, 100x14-6-4= 24 reps
stretch

Dips
me x5, +55x9-3-2= 14 reps
stretch

Pendley rows (on box)
135x10, 185x7

did a few shrugs and ab work
not a bad session for feeling ill…


#7

10-4-16 Tuesday evening in basement
still a bit run down from cold, but didn’t show in squats.

elliptical/ shoulder warm-up

ez preacher curls
30x20, 60x8, 90x 12-5-3= 20 reps -stretch

inc db hammer curls
35x 12-6-5= 23 reps -stretch

seated calf raises (my rack set-up)
135x15, 205x 15-8-7= 30 reps -stretch

lying leg curls
90 x 12-4-3= 19 reps -stretch

5-3-1 squats (75,85,95% off 500)
135x5,5,5, 225x5, 315x2, 375x5, 425x3, add wraps- 475x3 with 2 in tank :slight_smile:
no wraps- 320x19
stretch

abs- plank work/ different angles

felt pretty dead after this.


#8

10-6-16 Thursday night basement

elliptical/ shoulder warm-up

CGB-
45x20, 135x10, 185x3, (245x10-3-1)= 14 reps -stretch

Superset- db laterals/ db OH press-
25x10/ 40x10, (25x10/ 60x10 - x8/x4- x5/2)= 23/16 reps -stretch

OH ez bar ext
100x10-4-2= 16 reps -stretch

pullups
me x3, (me x15-5-3)= 23 reps -stretch

One arm db rows
90x10, 120x8 - quiting these, they cause too much lumbar rotation

seated cable row
90x 20 -all paused

Ab work


#9

Sunday 10-9-16 9:30am

elliptical/ shoulder warm-up

inc db curls
15x20, 25x8, (40x12-5-3)= 20 reps -stretch

reverse axle curls
45x8, (65x10-4-2)= 16 reps -stretch

Front squats (5-3-1)
45x10, 135x5, 220x5, 250x5, 285x5

Sumo deadlift
155x5, 245x1, 335x1, 385x3, 435x3, 495x3, 545x1 -just for fun

front squats
185x 15

Ab work- planks a lot

10 extra minutes on elliptical


#10

Tuesday 10-11-16 5pm basement

elliptical/ shoulder warmup

Bench
45x30, 135x5,5, 185x3, 225x5, 260x5, 295x7
stretch

Pulldowns
90x10, (145x 13-4-3)= 20 reps
stretch

Strict log press
90x5, (165x 10-3-3)- 16 reps

Chest supported rev grip rows
135x10, 190x13-4-2= 19 reps
stretch

lying ez bar ex (i would call them skull crushers, but they go behind my head)
75x16-5-3= 24 reps
stretch

rear db flies
25x15-7-4= 26b reps
stretch

Ab work/ a few hill sprints in the neighborhood vs my daughter


#11

Thursday. 10/13/16. 6pm. Basement- feeling beaten tonight

Elliptical- shoulder warmup

CG ez curls
60/10, 95/ 12-4-3 = 20 reps.
Stretch

Rev preacher curls
55x 12-5-2= 19
Stretch

Standing calf raises
Me x 12, +140 x 19-7-4= 30
Stretch

GHR
Me x 10-3-2= 15 reps
Stretch

SSB squats
155 x10, 245x5, 300 x10, 220 x20

Abs- plank work
10 min elliptical


#12

10-16-16 sunday 3pm basement
got my flu shot yesterday. every year I have a 1-2 day lethargy reaction. so feeling a bit run down

elliptical/ shoulder warmup

Incline
45x20, 135 x5,5, 185x1, 225x1, (260 x7-2-2)= 11 reps stretch

Chins
me x2, (+25 x 11-4-2)= 17 reps stretch

BTN -no back support- presses
45x20, 110x 14-5-3= 22 reps stretch

Pendley rows -off box-
135x10, 185x9

Dips
me x 2, (+60 x 10- 4-2)= 16 reps stretch

Shrugs (supinate grip behind the back)
185 x 15-5-3 =23 reps stretch

Ab work/ 10 min elliptical


#13

TTuesday 10-18-16. Basement
Elliptical/ shoulder warmup

Ez preacher curls
Warm ups, 95x 11-4-2= 17 reps. Stretch

Inc db hammer curls
40x 10-2-2=14 reps. Stretch

Seated calves
135/10, 210/17-8-5= 30 reps. Stretch

Lying leg curls
95x 13-3-2= 18 reps. Stretch

Squats (5/3/1 off 510)
45/10, 135/5, 225/5, 330/5, 385/5, 435/8, 320/20 FML- felt like death lying on the floor.
Eventually stretched and did plank work.


#14

10-21-16. Friday basement
Elliptical/ shoulder warmup

Flat db press (pause at bottom)
25/10, 40/5, 60/5, (110 x 11-4-3)= 18 reps. Stretch

SS- db lateral/ seated oh db press
25x8/ 60x12- x8/ x5- x5/ x3 = 21/ 20 reps

Seated oh ez bar ext
60/10, 100x 11-4-3= 18 reps. Stretch

Pull-ups
Me x2, (+25 x 10-4-3)= 17 reps. Stretch

Seated cable row (holds at top)
90/10, 140x 15-5-2= 22 reps. Stretch

Ab work/ 10 min elliptical


#15

Shit…forgot last 2 sessions

10-23-16 cant recall all numbers
inc db curls
rev axle curls
f. squats 5-3-1
sumo pulls
warm-ups- 400x3, 450x3, 500 x3 with many in tank :slight_smile:
f. squat death set
abs

10-25-16
elliptical/ shoulder warm-up

bench
45x20, 135x5,5, 185x3, 235x3, 275x3, 310x5, 335x2

strict log press
90x10, 170 x8-3-2= 13 reps these are putting too much stress on lumbar when I try to squeeze out a rep. Im going back to seated presses.

Lying oh ext (skulls)
80 x15- 6- 2= 23 reps

Pull downs
90x10, 145 x13-5-3= 21 reps

Chest supported rev grip rows
135x10, 195x 12- 4- 2= 18 reps

rear db flys
25x15-8-4= 27 reps

messed around with 10 second db shrug holds

Ab work/ elliptical 10 extra


#16

10-30-16 sunday 10am
lumbar has been pretty jacked lately. i will probably back off deads and reload soon. i do need a deload

elliptical/ shoulder warmup

incline
45x20, 135x10, 185x5, 225x1, (260x 6-2-1)= 9 2 rep loss?? stretch
time to find a new exercise to rotate

chins
me x 5, (+65x 7-3-1)= 11 reps stretch

BTN press (used a back support this time)
45x15, 115x15-5-3= 23 reps stretch

pendley rows
115x10, 185x11 stretch

BTB sup. grip shrugs
135x8, 190x12-5-3= 20 reps stretch

sit-ups/ crunch/ rev crazy leg/ scissors

stretch/ elliptical 8 min- quit on myself. i hate cardio

my lumbar area has all kinds of issues from scolliosis and years of strongman. i think I’m having a disc bulge on the left side. most discomfort is when lying or standing still. so, DL will be out for now. it seems like every time i start reaping 500+ this shit happens.


#17

forced rest period. im feeling run down and my lumber arthritis/ disc are flaring big time. taking the rest of the week off. well, kind of. im teaching jump rope this week in EVERY class (im an elementary pe teacher).


#18

Sunday, 11-6-16 basement
nice week off. back feels better and overall better. I couldn’t wait to lift today.
oh, and wrote up a new plan to follow.

elliptical and shoulder warm-up

bench
45x20, 135x5,5 225x3, 275x1, 315x5-1-1-1-1= 9 reps (20 breath rest)

incline db press
60x10, 65x10, 70x10, 75x10

BTN OH press
45x10, 95x10, 115x10, 125x10, 9

skulls (lying tri ext)
60x10, 65x10, 70x10,10

stretching

abs- stiff rev crazy leg 3x8/ crunch/ bicycles


#19

11-8-16 Tuesday 11am basement

elliptical/ shoulder warmup/ db pullovers x20

Pullups (bodyweight about 222)
me x hang/ 1/4 pull/ 2 reps, me x 5, +25x5, +50x5, +75x3, +100xmiss

Chest supported rev grip rows
135x10, 185x10, 205x9, 135x15

rear db flys
25x10,10,10

one arm db rev preacher curls
25x10’s, 30x10’s, 35x10’s, 25x10’s

rev axle curls
65x11-5-3=21 reps

ez preacher curls
60x12

abs- bar crunches/ crunches

im writing this the next day… I have had bad doms all week from the week off and the higher volume. I feel beat. I really thought a bodybuilding style would make things easier on my cns. either that or I am catching my sons pneumonia. ugh… poor kid.


#20

Saturday, 11-12-16
basement 10 am
my son caught pneumonia last week. i think i picked up something at the dr office. been feeling nasty since then. still not 100% today, but good enough for an easy session
elliptical/ shoulder warm-up

decided to try using strongman log for lying presses today (like board press). didn’t go so well. i couldn’t get my shoulder blades together so it caused shoulder pain.

flat bench with log-
90 x5,5,5,5, 180x10, 270x5, 320x2- not ging to be doing these anymore

CGB-
225x13-3-2= 18 reps stretch

Seated OH DB press
40x10, 45x10, 50x10, 55x10

Seated OH tricep ext
60 x 10 sets of 10 stretch

donkey calf raises
+55x15, +80x20,13 stretch

skipping abs because i plan on training again tomorrow.
still had “cold sweats” during session, but glad i lifted today.