The Pasture - WH's DC Journal

Workhorse · 08-31-2007, 03:31 PM

Well well well... I haven't been posting in my old journal for a few months as I was so busy prepping for my last couple of competitions as well as promoting probably one of the biggest strongman comps this year in Western Canada.

BUT... after breaking my hand in an event in my last competition on Day 1, and STILL competing on day 2 and placing 6th out of 12 in Western Canada... I have been given the ok to get back in the gym. Plus, my brain is finally mentally ready to get back at it.

So... I will be training DC style this offseason. I tried Westside last winter and other than taxing my CNS to death and giving my sore joints and a sore body, it really didn't do anything for me. I'm going back to DC because I've done it before and it worked, so I'm doing it again. The only catch is that I will be trying to use some of the strongman implements in my weekly training as part of my DC program. For example, log and axle of OHP instead of just DB's and BB.

So, my first day back in the gym will be Monday, and I'm stoked as hell. I'll take the first two weeks (one rotation of DC to figure out where my numbers are for the exercises) and then really push hard.

I've read up on Berardi's Massive Eating articles and I'm going to try to follow that as well this offseason and see where my body will take me. I have lost a good 10 pounds in the last 3 weeks from giving my body a break on the constant eating and pounding in the gym... mostly water probably so I high expect the first couple of weeks to see my weight jump up.

But, as of right now... I am:
5'11"
27 y/o
239lb
14% BF
Squat: 495 1RM
Dead: 635 1RM
Bench: I have no idea.
Overhead BB Pushpress: 280lb

My goal is to hit a solid 260lb by next May (2008). If I get there, it will probbaly still allow me to diet down a touch and compete as a 105kg (231lb) lightweight in strongman if I needed to.

Wish me luck and get ready for some big numbers!!

Workhorse · 08-31-2007, 03:48 PM

WTF, can someone move this to the journal section? I could've swore I was in there when I hit new thread. lol

Penguin · 08-31-2007, 04:07 PM

SWEET I've been waiting for you to start back up. Glad to hear the hand has healed and you're back in the game.

I was secretly hoping I could make a bit more of a gain on your numbers while you were out though...

glad you're back at it, can't wait to see those numbers.

JNo20 · 08-31-2007, 04:11 PM

horsepower · 08-31-2007, 05:36 PM

Workhorse · 08-31-2007, 06:32 PM

Thanks guys!! I felt really good competing this summer, although I slowly dropped weight from June to August...

Feel strong though, easily pulled 605 in a competition when it was +32C out with 100% humidity and had already done 2 events.

I'm hoping to hit a 300 log this offseason, and probably around 365 front squatting for 8, 555 deads for 6 or so. Stuff along these lines. The first few weeks won't be impressive, that's for sure... but I'll make some good gains hopefully.

Workhorse · 09-03-2007, 12:45 AM

First day back in the gym will be tomorrow... pretty stoked.

slayermetal7 · 09-03-2007, 12:50 AM

I like the title to this journal--very appropriate! Looks like you will have a strong Blast!

bcylee · 09-03-2007, 04:19 PM

Looking forward to seeing some mind blowing numbers in this log. Did you drink all the contents of the keg in your pic after pressing it?

Fahs · 09-03-2007, 04:24 PM

Good luck WH! Strong as hell already!

Workhorse · 09-03-2007, 10:46 PM

Quote:

Originally Posted by slayermetal7

I like the title to this journal--very appropriate! Looks like you will have a strong Blast!

Thanks man...

Quote:

Originally Posted by bcylee

Looking forward to seeing some mind blowing numbers in this log. Did you drink all the contents of the keg in your pic after pressing it?

Ha, it was full of sand and water, so I doubt it would taste good...lol.

Quote:

Originally Posted by Fahs

Good luck WH! Strong as hell already!

Thanks Bud!

boondocksmuscle · 09-03-2007, 10:54 PM

Looking forward to the new log man.

Workhorse · 09-03-2007, 10:55 PM

MONDAY SEPTEMBER 3RD, 2007 - DAY A1

Not a bad workout, first day in the gym in a month after my broken hand. Felt weak and tired and had no muscular endurance. Part of that is from not training in 4 weeks, and part is that I haven't been doing over 5 reps in months!! Ugh. Not bad weights but look for some serious increases as my body gets back into shape and I get stronger.

This rotation will help me set weights for the exercises and such. Might take a few times to really get the rep ranges down and get things organized.

FLAT DB BENCH PRESS:
70 x 10
100 x 8
120 x 8+2+0=10RP <--should get more next time, I'm sure the weight is ok

Chest stretch

BB STANDING OVERHEAD STRICT PRESS:
95 x 10
135 x 6
155 x 7+2+1 = 10RP <-- maybe go down 10 pounds next time and see...

LYING FLOOR EZ BAR FRENCH PRESS:
65 x 10
85 x 8
95 x 8+3+3 = 14RP <-- should be higher reps next time

Shoulder Stretch

Tricep Stretch

HAMMER STRENGTH WIDE GRIP PULLDOWNS:
180 x 12
320 x 8+4+3 = 15RP

RONNIE ROWS:
90 x 15
180 x 15+5+4 = 24RP

Back Stretch

5luke2 · 09-04-2007, 12:47 AM

this is gonna ba a great log, awsome 1st day, what are ronnie rows? rows with bad form?

Workhorse · 09-04-2007, 12:57 AM

LOLOLOL

Picture Ronnie in his DVD "The Unbelievable"... got a BB tucked in the corner of a room, a bunch of plates on the other side, and a v-grip under the bar doing rows. Not sure what their real name is, so I just call 'em Ronnie Rows.

slayermetal7 · 09-04-2007, 01:19 AM

I think they are called corner rows--well, that's what I call them. I also use the V-Grip--nice workout!

Workhorse · 09-04-2007, 10:30 AM

Corner Rows? Sweet, I'll change the name next time! Thanks man.

Oh, and did 30 mins cardio last night on the bike.

horsepower · 09-04-2007, 04:46 PM

Like they say in 300..."a good start!"

groversbeef · 09-05-2007, 02:55 AM

Start looks great WH! Good luck with the new blast.

Workhorse · 09-05-2007, 10:35 AM

Thanks guys. I'm so sore today it ain't even funny!! lol Gonna hit the gym again tonight... woohoo.

bcylee · 09-05-2007, 10:58 PM

I'd enjoy it if T Bar Rows started getting called Ronnie Rows.

You're comin roaring outta the gates; good stuff.

Workhorse · 09-06-2007, 01:29 AM

Quote:

Originally Posted by bcylee

I'd enjoy it if T Bar Rows started getting called Ronnie Rows.

You're comin roaring outta the gates; good stuff.

Thanks man!! I'm trying!!

Workhorse · 09-06-2007, 01:34 AM

WEDNESDAY SEPTEMBER 5th, 2007 - WEEK 1 DAY B1

Good workout, felt better today than I did on Monday. Not very happy with my front squats... WAY less than normal, but I also never trained them at the end of my workout. lol

EZ BAR CABLE CURLS:
40 x 15
60 x 8
70 x 14+5+3 = 22RP <-- go up weight next time

THICK BB HOLDS:
135 x failure
225 x failure
315 x failure

Bicep Stretch

Forearm Stretch

STANDING CALF RAISES:
280 x 12 normal
240 x 9 DC

ROMANIAN DEADLIFTS: <-- on a 6" box
135 x 8
135 x 8
180 x 30 <--go up in weight next time

BB FRONT SQUATS:
45 x 12
135 x 8
225 x 3
275 x 5
135 x 22 <--go up in weight next time

Hamstring Stretch

Quad Stretch

Workhorse · 09-06-2007, 10:43 AM

I'm sore...lol

Workhorse · 09-08-2007, 01:33 AM

FRIDAY SEPTEMBER 7TH, 2007 - DAY A2

Good workout, was still tight in the chest and tri's from Monday, but things loosened up ok. Not bad weights, but they'll go up I think... I know I'm stronger than what I'm showing. Or at least I feel stronger... LOL.

INCLINE BB BENCH:
45 x 15
135 x 8
185 x 5
225 10+4+3 = 17RP

SEATED BB MILITARY PRESS:
135 x 8
185 x 8+3+3 = 14RP

ROPE GRIP TRICEP PUSHDOWNS:
30 x 12
50 x 8
70 x 10+4+3 = 17RP

Chest Stretch

Shoulder Stretch

Tricep Stretch

WIDE GRIP PULLDOWNS:
70 x 12
90 x 8
140 x 10+5+4 = 19RP

SEATED ROWS:
90 x 15
140 x 5
190 x 6
170 x 9

BACK STRETCH

08-31-2007, 03:31 PM	#1
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	The Pasture - WH's DC Journal Well well well... I haven't been posting in my old journal for a few months as I was so busy prepping for my last couple of competitions as well as promoting probably one of the biggest strongman comps this year in Western Canada. BUT... after breaking my hand in an event in my last competition on Day 1, and STILL competing on day 2 and placing 6th out of 12 in Western Canada... I have been given the ok to get back in the gym. Plus, my brain is finally mentally ready to get back at it. So... I will be training DC style this offseason. I tried Westside last winter and other than taxing my CNS to death and giving my sore joints and a sore body, it really didn't do anything for me. I'm going back to DC because I've done it before and it worked, so I'm doing it again. The only catch is that I will be trying to use some of the strongman implements in my weekly training as part of my DC program. For example, log and axle of OHP instead of just DB's and BB. So, my first day back in the gym will be Monday, and I'm stoked as hell. I'll take the first two weeks (one rotation of DC to figure out where my numbers are for the exercises) and then really push hard. I've read up on Berardi's Massive Eating articles and I'm going to try to follow that as well this offseason and see where my body will take me. I have lost a good 10 pounds in the last 3 weeks from giving my body a break on the constant eating and pounding in the gym... mostly water probably so I high expect the first couple of weeks to see my weight jump up. But, as of right now... I am: 5'11" 27 y/o 239lb 14% BF Squat: 495 1RM Dead: 635 1RM Bench: I have no idea. Overhead BB Pushpress: 280lb My goal is to hit a solid 260lb by next May (2008). If I get there, it will probbaly still allow me to diet down a touch and compete as a 105kg (231lb) lightweight in strongman if I needed to. Wish me luck and get ready for some big numbers!! __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

08-31-2007, 03:48 PM	#2
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	WTF, can someone move this to the journal section? I could've swore I was in there when I hit new thread. lol __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

08-31-2007, 04:07 PM	#3
Penguin Light-heavyweight Member Join Date: Aug 2006 Location: Texas Posts: 1,047	SWEET I've been waiting for you to start back up. Glad to hear the hand has healed and you're back in the game. I was secretly hoping I could make a bit more of a gain on your numbers while you were out though... glad you're back at it, can't wait to see those numbers. __________________ My discount code "JSP444" Use it, you'll like it. Newbie Consolidated info by elroy Best thread ever!!

08-31-2007, 04:11 PM	#4
JNo20 Super-heavyweight Member Join Date: Mar 2005 Location: Kansas City Posts: 4,845	__________________ Meet PRs @220 Squat: 675, (8-22-2008) Bench: 455, (8-22-2008) Deadlift: 611, (3-29-2008) Total: 1735, (8-22-2008)

08-31-2007, 05:36 PM	#5
horsepower Light-heavyweight Member Join Date: Jan 2007 Posts: 1,034	Nice

08-31-2007, 06:32 PM	#6
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	Thanks guys!! I felt really good competing this summer, although I slowly dropped weight from June to August... Feel strong though, easily pulled 605 in a competition when it was +32C out with 100% humidity and had already done 2 events. I'm hoping to hit a 300 log this offseason, and probably around 365 front squatting for 8, 555 deads for 6 or so. Stuff along these lines. The first few weeks won't be impressive, that's for sure... but I'll make some good gains hopefully. __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-03-2007, 12:45 AM	#7
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	First day back in the gym will be tomorrow... pretty stoked. __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-03-2007, 12:50 AM	#8
slayermetal7 Intense Set of the Month July 2007 Join Date: Apr 2007 Location: FLORIDA Posts: 702	I like the title to this journal--very appropriate! Looks like you will have a strong Blast! __________________ MY JOURNAL:http://intensemuscle.com/showthread.php?t=23846 I am brutality the face of everlasting pain Annihilation, Obliteration Pulses in these veins Sheer defiance drives my hostility I am merciless to the core Chaotic fury breeds SLAYER "Here Comes the Pain"

09-03-2007, 04:19 PM	#9
bcylee Light-heavyweight Member Join Date: Jun 2007 Location: University of Waterloo Posts: 1,283	Looking forward to seeing some mind blowing numbers in this log. Did you drink all the contents of the keg in your pic after pressing it? __________________ "So you don't want to train? Good, stay home. It's just more Jiu-Jitsu for me." - Ralph Gracie

09-03-2007, 04:24 PM	#10
Fahs Light-heavyweight Member Join Date: Oct 2006 Posts: 757	Good luck WH! Strong as hell already!

09-03-2007, 10:54 PM	#12
boondocksmuscle Super-heavyweight Member Join Date: Aug 2006 Location: in the squat rack Posts: 3,970	Looking forward to the new log man. __________________ MOD @ Team Bix Forums Remember, if you can’t pick it, grow it, or kill it, you shouldn’t be eating it.- Justin Harris Bodybuilding is stressful. The joy is seeing how incredibly the body adapts. The smart thing is to keep the machine as healthy as possible along the way, IMO.- Homon

09-03-2007, 10:55 PM	#13
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	MONDAY SEPTEMBER 3RD, 2007 - DAY A1 Not a bad workout, first day in the gym in a month after my broken hand. Felt weak and tired and had no muscular endurance. Part of that is from not training in 4 weeks, and part is that I haven't been doing over 5 reps in months!! Ugh. Not bad weights but look for some serious increases as my body gets back into shape and I get stronger. This rotation will help me set weights for the exercises and such. Might take a few times to really get the rep ranges down and get things organized. FLAT DB BENCH PRESS: 70 x 10 100 x 8 120 x 8+2+0=10RP <--should get more next time, I'm sure the weight is ok Chest stretch BB STANDING OVERHEAD STRICT PRESS: 95 x 10 135 x 6 155 x 7+2+1 = 10RP <-- maybe go down 10 pounds next time and see... LYING FLOOR EZ BAR FRENCH PRESS: 65 x 10 85 x 8 95 x 8+3+3 = 14RP <-- should be higher reps next time Shoulder Stretch Tricep Stretch HAMMER STRENGTH WIDE GRIP PULLDOWNS: 180 x 12 320 x 8+4+3 = 15RP RONNIE ROWS: 90 x 15 180 x 15+5+4 = 24RP Back Stretch __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-04-2007, 12:47 AM	#14
5luke2 Super-heavyweight Member Join Date: Feb 2006 Location: Michigan Posts: 3,627	this is gonna ba a great log, awsome 1st day, what are ronnie rows? rows with bad form? __________________ " I hate L.A. All they do is snort coke and talk." Help me help you!!! SAVE 5% on you next TRUEPROTEIN order!!! Just enter LBT333 as a discount code my name is in skips sig bitches

09-04-2007, 12:57 AM	#15
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	LOLOLOL Picture Ronnie in his DVD "The Unbelievable"... got a BB tucked in the corner of a room, a bunch of plates on the other side, and a v-grip under the bar doing rows. Not sure what their real name is, so I just call 'em Ronnie Rows. __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-04-2007, 01:19 AM	#16
slayermetal7 Intense Set of the Month July 2007 Join Date: Apr 2007 Location: FLORIDA Posts: 702	I think they are called corner rows--well, that's what I call them. I also use the V-Grip--nice workout! __________________ MY JOURNAL:http://intensemuscle.com/showthread.php?t=23846 I am brutality the face of everlasting pain Annihilation, Obliteration Pulses in these veins Sheer defiance drives my hostility I am merciless to the core Chaotic fury breeds SLAYER "Here Comes the Pain"

Sponsored Links

09-04-2007, 10:30 AM	#17
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	Corner Rows? Sweet, I'll change the name next time! Thanks man. Oh, and did 30 mins cardio last night on the bike. __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-04-2007, 04:46 PM	#18
horsepower Light-heavyweight Member Join Date: Jan 2007 Posts: 1,034	Like they say in 300..."a good start!"

09-05-2007, 02:55 AM	#19
groversbeef Heavyweight Member Join Date: Oct 2006 Location: Explaining to the bicep boys what the SQUAT rack is for... Posts: 2,752	Start looks great WH! Good luck with the new blast. __________________ "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman

09-05-2007, 10:35 AM	#20
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	Thanks guys. I'm so sore today it ain't even funny!! lol Gonna hit the gym again tonight... woohoo. __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-05-2007, 10:58 PM	#21
bcylee Light-heavyweight Member Join Date: Jun 2007 Location: University of Waterloo Posts: 1,283	I'd enjoy it if T Bar Rows started getting called Ronnie Rows. You're comin roaring outta the gates; good stuff. __________________ "So you don't want to train? Good, stay home. It's just more Jiu-Jitsu for me." - Ralph Gracie

09-06-2007, 01:34 AM	#23
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	WEDNESDAY SEPTEMBER 5th, 2007 - WEEK 1 DAY B1 Good workout, felt better today than I did on Monday. Not very happy with my front squats... WAY less than normal, but I also never trained them at the end of my workout. lol EZ BAR CABLE CURLS: 40 x 15 60 x 8 70 x 14+5+3 = 22RP <-- go up weight next time THICK BB HOLDS: 135 x failure 225 x failure 315 x failure Bicep Stretch Forearm Stretch STANDING CALF RAISES: 280 x 12 normal 240 x 9 DC ROMANIAN DEADLIFTS: <-- on a 6" box 135 x 8 135 x 8 180 x 30 <--go up in weight next time BB FRONT SQUATS: 45 x 12 135 x 8 225 x 3 275 x 5 135 x 22 <--go up in weight next time Hamstring Stretch Quad Stretch __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE Last edited by Workhorse : 09-11-2007 at 01:26 AM.

09-06-2007, 10:43 AM	#24
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	I'm sore...lol __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE

09-08-2007, 01:33 AM	#25
Workhorse Light-heavyweight Member Join Date: Jun 2004 Location: Saskatoon Posts: 986	FRIDAY SEPTEMBER 7TH, 2007 - DAY A2 Good workout, was still tight in the chest and tri's from Monday, but things loosened up ok. Not bad weights, but they'll go up I think... I know I'm stronger than what I'm showing. Or at least I feel stronger... LOL. INCLINE BB BENCH: 45 x 15 135 x 8 185 x 5 225 10+4+3 = 17RP SEATED BB MILITARY PRESS: 135 x 8 185 x 8+3+3 = 14RP ROPE GRIP TRICEP PUSHDOWNS: 30 x 12 50 x 8 70 x 10+4+3 = 17RP Chest Stretch Shoulder Stretch Tricep Stretch WIDE GRIP PULLDOWNS: 70 x 12 90 x 8 140 x 10+5+4 = 19RP SEATED ROWS: 90 x 15 140 x 5 190 x 6 170 x 9 BACK STRETCH __________________ *You may as well call me Sherman, cause I'm built just like a tank* *You weigh the same standing on the scale or beside the scale. It is just a number* CHECK OUT MY TRAINING JOURNAL HERE Last edited by Workhorse : 09-11-2007 at 01:26 AM.