MetalFortress' lifting journal

[MetalFortress]

DC II: first blood

Time to battle the logbook...

DB INCLINE BENCH:
Last time: (50+50)x10
This time: (55+55)x8

DB MIL PRESS:
Last time: n/a
This time: 35x14

DIPS:
Last time: bw x 9
This time: (bw+5) x 13

PULLDOWN (underhanded):
Last time: 130x19***
This time: 140x14

DEADLIFT*:
Last time: 225x13
This time: 265x6, 285x3

* = straight sets
*** = The third part of the set last time I did this, I got sidetracked and my 15 deep breaths turned into about 40 deep breaths. I had 13 reps before I did part three , or rather, "set two".

 

[Warboss Alex]

Re: DC II: first blood

You're not following the DC guidelines properly - my comments in CAPS. (not trying to be a bastard but if you don't do this properly it won't work..)

Originally posted by MetalFortress
Time to battle the logbook...

DB INCLINE BENCH:
Last time: (50+50)x10
This time: (55+55)x8
YOU WERE OUT OF THE REP RANGE LAST TIME, WHY DID YOU INCREASE WEIGHT?

DB MIL PRESS:
Last time: n/a
This time: 35x14
OKAY.

DIPS:
Last time: bw x 9
This time: (bw+5) x 13
DIPS ARE 15-20 RP, STAY WITH BW+5 BEFORE ADDING WEIGHT

PULLDOWN (underhanded):
Last time: 130x19
This time: 140x14
NOT BAD, YOU'RE ONE REP OUT; MAKE SURE YOU GET 15+ NEXT TIME WITH 140+

DEADLIFT*:
Last time: 225x13
This time: 265x6, 285x3
OKAY I GUESS; I USE A BIGGER WEIGHT DIFFERENCE (50-60lbs) BETWEEN WORKSETS BUT THAT'S JUST ME..

* = straight sets

 

[MetalFortress]

Because if I mess up 3 reps on one exercise and 2 on the other, the whole program gets screwed over and I gain no muscle, right? For God sakes, stop trying to find ways to take my journal apart and/or convince me to go back to doing clean and jerks all the time. So I missed a few reps. Yeah I have my reasons, both of which are oversights on my part, but they are so unimportant that the fact that you feel the need to jump on me for it is absolutely retarded.

As for the weight difference, I would if I could. I couldn't get 295 off the ground, so I ended up taking two 5's off and then doing 3 with it. And I'm not deadlifting 235 for 8 reps just so I can attain that weight difference. I'm doing what's heavy.

 

[Warboss Alex]

Okay, I think quite highly of you mate so I won't get into it.

From now on, I won't comment on your DCing at all.

 

[MetalFortress]

11-11-05

BB Curls:
Last time: 70x13
This time: 70x21 rp

DB Pinwheel Curls
Last time: N/A
This time: 30x17 rp

Standing Smith Calf Raise:
Last time: N/A
This Time: 20*x(12+12) ss

BB Lunges
Last time: n/a
This time: 20x20 rp

Hack squat machine**
Last time: 135x10
This time: 165x4. 115x20

* = not counting the bar
** = Counting the sled as 45 pounds. Someone correct me if this isn't right.

 

[MetalFortress]

11-14

Rack BB bench:
Last time: 135x14
This time: 145x12

BB Standing Military Press
Last time: 85x13
This time: 90x13

Close Grip Rack BB Bench:
Last time: 105x15
This time: 110x20

Overhand Pulldowns:
Last time: 110x19
This time: 102x21

Rack Deadlifts:
Last time: 295x6, 325x4
This time: 305x6, 335x3

Beating the book is satisfying ^_^

 

[semag]

Originally posted by MetalFortress
Beating the book is satisfying ^_^

DAmn straight dude... I hit failure on deads for the first time today. Couldn't lock it out... like 3 inches from the top, kinda sucked.

shoulders weren't too satisfying, but chest and triceps were intense

 

[MetalFortress]

Nice. My deadlifts are odd in that I either don't get it off the ground at all, or I get it all the way up. The bottom of the rack dead especially is my sticking point, and I couldn't get 345 off the ground (thus my using 335). My grip is the weak part, but as long as I keep adding weight every time I do them, I should have no problems getting big.

Which exercises did you do today?

This particular upper body threesome smashes my shoulders and my triceps.

 

[semag]

because of the forearm work in the dc training, I have no remorse in my usual use of wrist straps. I imagine I could do 330 or 340 for a few reps raw, but it won't torch my back because of my grip.

today??

Flat bb bench ( i know a no no, but i like it ) RP
military DB RP
skullcrushers RP
pull down RP
deads straight set of 15

 

[MetalFortress]

Not bad. Flat bench should be fine as long as your form is good and you aren't a 90-degree elbow angle bencher.

 

[MetalFortress]

From 11/16's agenda...

BB PREACHER CURL:
LT: 50x17 rp
TT: 55x16 rp

Cable Hammer curl
LT: 60x25 straight set
TT: 100x12 straight set

Supine Leg Press:
LT: 120x11+11 rest pause
TT: 120x10+10 straight set

Leg curl:
LT: 100x30 rp
TT: 120x22 rp

Supine Leg Press:
LT: 170x4, 120x23 ss
TT: 170x4, 130x27 ss

Bit of an off day... Even though I saw general improvements all around, I'm disappointed at not being able to take 180 off the rack on Supine Leg Press. Maybe it's because I set the seat lower this time so I could get way deeper, and the deeper I get, the more of a weak spot it is for me (from parallel up, I can almost do the entire stack)

 

[Lifeforce]

Re: Re: DC II: first blood

Originally posted by Warboss Alex
You're not following the DC guidelines properly - my comments in CAPS. (not trying to be a bastard but if you don't do this properly it won't work..)

Hey man can you put together a small guide to how DC is suppossed to be done? I've looked everywhere but I can't find a guide anywhere. Or point me to a link, that would be really kind.

 

[MetalFortress]

I bumped the thread... click on the one started by MindOverMatter

 

[MetalFortress]

Oops, almost forgot to update. My logbook was getting a little comfortable thinking its defeat wouldn't be posted here.

Machine Bench Press:
LT: 110x16
TT: 120x17

Machine Shoulder Press:
LT: 80x11
TT: 80x17

CG Incline Bench:
LT: 100x10
TT: 100x15

Rack Chins:
LT: BWx12
TT: BWx14

Hammer Row
LT: 120x26
TT: 130x30

 

[Lifeforce]

Damn, you're getting strong. Kudos for the great site you have put together man. Amazing strength increase too. How are you eating ATM?

 

[MetalFortress]

Thanks. I'm eating how I was before except I'm taking extra measures to get extreme amounts of protein in (E.G. more shakes, cans of meat all over the place, buying whole jars of peanut butter, drinking a LOT more milk).

Good to see you jumped on the DC train bro My back width strength seems to be going up rather slowly, so I'm gonna go buy a pair of wrist straps and a weight belt and hang myself off the chinup bar for inordinate periods of time.

 

[Lifeforce]

Lol... yeah it's the same here. Drinking 2 litres of milk a day with 5 scoops of whey for every litre. =) Milk cartoons all over the place.

Speaking of the lat stretch. well... you should have seen my weird way of doing it without wrist straps. The grip was dead after 30 seconds so I pulled up a chair and hanged sideways with one hand while I had a foot on the chair and held fast at my hand with the others.. people did look alot. =) Get those straps, I'm gonna do the same.

DC rocks! it's as simple as that.

 

[MetalFortress]

I'm giving the DC a rest right now, because I'm between jobs and running out of food money. Still training though. I'll post today's log a bit later...

 

[MetalFortress]

Kept it simple and heavy today...

DEADLIFT: Work up to:
275x5
275x5
275x5
225x10
225x10

INCLINE BENCH: Work up to:
135x3
120x5
120x5
100x8
100x8

FRONT SQUAT STATIC HOLD (lift bar off rack and rest it on shoulders for a set period of time):
185x60 seconds
185x60 seconds