T Nation

Mountain Dog


#1

Been running Mountain Dog routine for the last week, I'm what I suppose is called a Power - Builder

I want the Powerlifter's Totals and the BodyBuilder's Size (Yes yes I'm aware Powerlifters are big)

So anyway below is the recorded days, this is moreso if my training book gets destroyed again than for motivation - I'm fairly well self-motivated !

Please not amounts are in Kg, I realize this is an American site, so apologies in advance just multiply by 2 get a roundabout figure !

Any comments welcome, questions why I'm doing a stupidly insane program even more welcome !

I hope to compete in my 1st Powerlifing Competition this May (Hence the motivation !)

-Steve


#2

Legs Yesterday:

Squats:

Warmup- 60,80,100,120,140,180 *4

190 *3
200 *1
Went down for the second one,had to bail -quite annoyed

Machine Leg Press:

20* Continous 140

15 Con + 5 Deadstop - 150

10 Con + 10 Deadstop 160 *10 Con - Bailed (Fuck me this was impossible)

Leg Press:
YE RIGHT

Moral: Continous+ Deadstop really does your legs in !


#3

Back from last Friday:

Sumo Deadlift:


Warmups:

60,100,140,180 *3

200 *3
210 *3
Fucking 2nd one again pissing me off I had it in me.

DB Deadstop:


32*8
36*8
40*7

GAH

Shrugs: Hold top 2 seconds


100*12
110*12
120*6

Jesus H Jumping Christ 1st time doing them and they freaking HURT cant move your neck after !

DB Rows - Hold Top 2 seconds


32*12
34*10
36*6

?!? Holding at the top is way worse than dead stopping.

Hyperextensions:


30kg*12
26*12
22*6

Walking home cursed this exercise to the blue heavens F*CK

This Back Day will fix anyones back !


#4

SHOULDERS:

Push Press:
-=---------

Warmup:

Bar,40,60,80 *5

90*3
100*1 (PR) DELIGHTEEDDDD

DB Shoulder PRess

Cant remember what I did !

Hang and Swing

Welcome to extreme pain - again didnt write it down to busy fumbling stuff into my hands to leave !

This week hope to do Chest & Shoulders together.

Rest of my notebook is destroyed so rest of the days are missing !

Today is Shoulders/Chest


#5

14 March

Shoulders

Push Press

Warmup-20 *10

40 *5

60 *4

80 *3

90*2

100 *0

Very annoying got 1 last week, 0 this week GREAT start to the log !

Ultra Wide Mil Press

Bar *10
30*10
37.5*10

Getting this off and pushing your hands out is awkWARD

Hang and Swing

Meant to do 60 partials - 16kg*20 FUCK ME

Meant to do 30 partials - 8kg*30

Meant to do 10 full - 4kg*10 (4KG aha)

6 Ways
------- This exercise is SO FREAKING SORE if you want to know what shoulder pain is DO THESE

6*6kg
7*6kg
5*6kg

I'm not joking want pain -cant feel your shoulders do these holy fuck me god

Rear Delts

No way no how was I doing 3 sets of 60 NO HOPE

Chest

Em no - tomorrow !


#6

400g Mince
150g Cheddar Cheese
44g Protein
Pint of milk
Dolmio Sauce
Potatoes

Good meal now bed and do it all again tomorrow !