May 30, 2020
Deadlift 70x3 90x3 110x3 125x3 135x1x5
Row off rack 65x6x2, x4x3
Curl 30x6x2, x5, x4x2
Calf Raise w/ three count 12.5x6x5
Timed one minute rests between DL work sets, all sets kf Rows and Curls.
Timed thirty second rests between Calf Raise sets.
DanCR - Can you believe how much I am in heaven?
Moderator: Chebass88
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DanCR
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DanCR
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- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
June 1, 2020
Press 20x5x2 45x5 60x5 72.5x1x2 70x1 67.5x2x2
Squat 70x3 80x3 90x3 100x3 110x3 120x3 127.5x1 120x2 110x3
Pushup on two plates 10x6x2, x4x3
Calf Raise w/ three count 15x6x4, x7
Timed one minutes rests between top end sets and back off sets of Press and Squat, and all sets of Pushups.
Timed thirty second rests between sets of Calf Raises.
Press 20x5x2 45x5 60x5 72.5x1x2 70x1 67.5x2x2
Squat 70x3 80x3 90x3 100x3 110x3 120x3 127.5x1 120x2 110x3
Pushup on two plates 10x6x2, x4x3
Calf Raise w/ three count 15x6x4, x7
Timed one minutes rests between top end sets and back off sets of Press and Squat, and all sets of Pushups.
Timed thirty second rests between sets of Calf Raises.
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DanCR
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- Age: 45
Re: DCR Training Log
June 3, 2020
Deadlift 70x3 90x3 110x3 130x2 137.5x1x5 w/ one minute rests between work sets
Row off rack 67.5x6, x4x4 w/ one minute rests
Curl 30x6x4, x4 w/ one minute rests
Calf Raise 20x8x5 w/ thirty second rests
Deadlift 70x3 90x3 110x3 130x2 137.5x1x5 w/ one minute rests between work sets
Row off rack 67.5x6, x4x4 w/ one minute rests
Curl 30x6x4, x4 w/ one minute rests
Calf Raise 20x8x5 w/ thirty second rests
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DanCR
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- Age: 45
Re: DCR Training Log
June 5, 2020
Press 20x5x2, 45x5, 60x5, 73.75x1x2, 70x1x3 w/one minute rests between work sets
Squat 70x4 85x4 100x4 110x4 120x2 130x1 70x5x2 Worked on staying upright/in quads.
Pushup on two plates/handles x7, x6, x5x2, x4 w/ one minutes rests between work sets
Calf Raise 10x10, x8x4 w/ thirty second rests between work sets
Press 20x5x2, 45x5, 60x5, 73.75x1x2, 70x1x3 w/one minute rests between work sets
Squat 70x4 85x4 100x4 110x4 120x2 130x1 70x5x2 Worked on staying upright/in quads.
Pushup on two plates/handles x7, x6, x5x2, x4 w/ one minutes rests between work sets
Calf Raise 10x10, x8x4 w/ thirty second rests between work sets
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DanCR
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- Age: 45
Re: DCR Training Log
June 7, 2020
Deadlift 70x3 90x3 110x3 130x2 140x1x5
Rows off rack 70x3x5
Curls 30x10, x5x3, x4
Calf Raises 20x12, x9x2
W/ one minutes rests between work sets of Deadlifts, and all sets of Rows and Curls.
W/ thirty second rests between Calf Raises.
Deadlift 70x3 90x3 110x3 130x2 140x1x5
Rows off rack 70x3x5
Curls 30x10, x5x3, x4
Calf Raises 20x12, x9x2
W/ one minutes rests between work sets of Deadlifts, and all sets of Rows and Curls.
W/ thirty second rests between Calf Raises.
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DanCR
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- Age: 45
Re: DCR Training Log
June 10, 2020
Press 20x5x2, 45x5 60x5 75x1 72.5x1x2 70x1x2
Squat 70x5 85x4 100x4 110x4 120x2 130x1 70x10, x5, x3
Pushup on two plates/handles 10x10, x5x2, x3x2
Calf Raise w/three count 20x12, x10x2
One minutes rests between top/back off sets of press, between Squat back off sets, and between all Pushup sets.
Thirty second rests between Calf Raise sets.
Press 20x5x2, 45x5 60x5 75x1 72.5x1x2 70x1x2
Squat 70x5 85x4 100x4 110x4 120x2 130x1 70x10, x5, x3
Pushup on two plates/handles 10x10, x5x2, x3x2
Calf Raise w/three count 20x12, x10x2
One minutes rests between top/back off sets of press, between Squat back off sets, and between all Pushup sets.
Thirty second rests between Calf Raise sets.
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
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- Age: 45
Re: DCR Training Log
June 13, 2020
Deadlift 70, 90, 110, 130 x3 142.5x1x5 w/ one minute rests
Row off rack 70x4x2, x3x3 w/ one minute rests
Curl 32.5 x5x3, x4, x3 w/ one minute rests
Calf Raises - holding plate, off floor, three-count hold BWx12 5x12 10x12 w/thirty second rests
Deadlift 70, 90, 110, 130 x3 142.5x1x5 w/ one minute rests
Row off rack 70x4x2, x3x3 w/ one minute rests
Curl 32.5 x5x3, x4, x3 w/ one minute rests
Calf Raises - holding plate, off floor, three-count hold BWx12 5x12 10x12 w/thirty second rests
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DanCR
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- Age: 45
Re: DCR Training Log
June 16, 2020
Press 20x5 40x5 60x5 75x1, x0 72.5x1x2, x9 60x4, x3
Squat 70x10 80x6 70x11x2
Pushup on two plates and handles, with pause BWx6, x3, x4x3
Calf Raises, on stand with no touch x6x2, x10
Press 20x5 40x5 60x5 75x1, x0 72.5x1x2, x9 60x4, x3
Squat 70x10 80x6 70x11x2
Pushup on two plates and handles, with pause BWx6, x3, x4x3
Calf Raises, on stand with no touch x6x2, x10
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
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- Age: 45
Re: DCR Training Log
June 18, 2020
Deadlift 70, 90, 110, 130 x3 145x1x5 one minute rests between work sets
Rows off rack 70x4x3, x3x2 one minute rests
Curl 32.5x5x4, x3 one minute rests
Calf Raises no touch/three count BWx10x3 thirty second rests
Deadlift 70, 90, 110, 130 x3 145x1x5 one minute rests between work sets
Rows off rack 70x4x3, x3x2 one minute rests
Curl 32.5x5x4, x3 one minute rests
Calf Raises no touch/three count BWx10x3 thirty second rests
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
June 20, 2020
Press 20x10, 40x10, 60x6 67.5x2 70x1 72.5x1
Squat 72.5x10 75x10 77.5x11 80x10
Pushup on two plates/handles x6x5 (one minute rests)
Calf Raises no touch/five count BWx5, x6, x7x3 (thirty second rests)
Press 20x10, 40x10, 60x6 67.5x2 70x1 72.5x1
Squat 72.5x10 75x10 77.5x11 80x10
Pushup on two plates/handles x6x5 (one minute rests)
Calf Raises no touch/five count BWx5, x6, x7x3 (thirty second rests)
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
June 22, 2020
Deadlift 70, 90, 110, 130x3 147.5x1x5 one minute rests between work sets
Row off rack 70x2x5 72.5x2 thirty second rests between all sets
Curl 32.5x6x2, x5, x4x2 one minute rests between all sets
Calf Raises no touch/five count BWx4x3 thirty second rests between all sets (did 7x2 to start, but realized was counting cheat reps; the 4x3 all involved no touch at all - each set also contained a bunch of cheat reps that were not counted)
Deadlift 70, 90, 110, 130x3 147.5x1x5 one minute rests between work sets
Row off rack 70x2x5 72.5x2 thirty second rests between all sets
Curl 32.5x6x2, x5, x4x2 one minute rests between all sets
Calf Raises no touch/five count BWx4x3 thirty second rests between all sets (did 7x2 to start, but realized was counting cheat reps; the 4x3 all involved no touch at all - each set also contained a bunch of cheat reps that were not counted)
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
June 24, 2020
Press 20, 40x10 60x7 70x1 72.5x1 45x10x2
Squat 82.5x10 85x11x2
Pushup on two plates/handles w/ pause BWx7x3, x6x2 one minute rests
Calf Raises no touch/five count BWx6x2, x7 thirty second rests
Press 20, 40x10 60x7 70x1 72.5x1 45x10x2
Squat 82.5x10 85x11x2
Pushup on two plates/handles w/ pause BWx7x3, x6x2 one minute rests
Calf Raises no touch/five count BWx6x2, x7 thirty second rests
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DanCR
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- Posts: 3646
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
June 27, 2020
Deadlifts 70, 90, 110, 130x3 150x1x5 one minute rests between work sets
Rows off rack 70x5, x2x2 72.5x2x2 one minute rests
Curls 32.5x10, x5, x4, x3x2 one minute rests
Calf Raises, no touch/five count BWx8x3 thirty second rests
Squats 87.5x12 90x10
Deadlifts 70, 90, 110, 130x3 150x1x5 one minute rests between work sets
Rows off rack 70x5, x2x2 72.5x2x2 one minute rests
Curls 32.5x10, x5, x4, x3x2 one minute rests
Calf Raises, no touch/five count BWx8x3 thirty second rests
Squats 87.5x12 90x10
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
June 29, 2020
Press 20, 40x10 60x8 70, 72.5x1 47.5x10x2
Squat 87.5x11 90x10x2
Pushups on handles/two plates, BWx7x4, x6 Really cheated the pause this time. Reset next time.
Calf Raises - no touch, three count - BWx10x3 thirty second rests
Press 20, 40x10 60x8 70, 72.5x1 47.5x10x2
Squat 87.5x11 90x10x2
Pushups on handles/two plates, BWx7x4, x6 Really cheated the pause this time. Reset next time.
Calf Raises - no touch, three count - BWx10x3 thirty second rests
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DanCR
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- Posts: 3646
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
July 1, 2020
Deadlift 70, 90, 100 (fuck up - was supposed to be 110), 130x3 142.5x1 152.5x1x5 one minute rests on worksets
Row off rack 72.5x2x5 thirty second rests
Curl 35x5x2, 3x3
Calf Raise no touch/three count 2.5x6x2, x10
Deadlift 70, 90, 100 (fuck up - was supposed to be 110), 130x3 142.5x1 152.5x1x5 one minute rests on worksets
Row off rack 72.5x2x5 thirty second rests
Curl 35x5x2, 3x3
Calf Raise no touch/three count 2.5x6x2, x10
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DanCR
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- Posts: 3646
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
July 4, 2020
Press 20, 40x10 60x8 70x1 72.5x1 50x6x2
Squat 70, 82.5, 92.5x10 85x11
Pushup two plates/handles/real pause BWx5, x3x4, x4
Calf Raise no touch/three count 5x7x2, x10
Thirty second rests on pushups/calf raises.
Press 20, 40x10 60x8 70x1 72.5x1 50x6x2
Squat 70, 82.5, 92.5x10 85x11
Pushup two plates/handles/real pause BWx5, x3x4, x4
Calf Raise no touch/three count 5x7x2, x10
Thirty second rests on pushups/calf raises.
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
July 5, 2020
Zercher Squat 20, 25, 30x10
Squat 95x10
Zercher Squat 20, 25, 30x10
Squat 95x10
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DanCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
July 6, 2020
Deadlift 70, 90, 110, 130x3 145x1 155x1x5 one minute rests on work sets
Row off rack 72.5x3x2, x2x4 thirty second rests
Curl 35x5x2, x4, x3x3 one minute rests
Calf Raise no touch/three count 5x8x2, x10 thirty second rests
Deadlift 70, 90, 110, 130x3 145x1 155x1x5 one minute rests on work sets
Row off rack 72.5x3x2, x2x4 thirty second rests
Curl 35x5x2, x4, x3x3 one minute rests
Calf Raise no touch/three count 5x8x2, x10 thirty second rests
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DanCR
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- Posts: 3646
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
July 8, 2020
Press 20, 40x10 60x5 70x1 73.75x0 70x1 65x2 50x7x2
Zercher Squat 35, 40, 45x10
Squat 97.5, 100x10
Pushups w/ handles/two plates/real pause x6, x3, x4, x3, x4 thirty second rests
Calf Raises w/no touch/three count 5x10x3 thirty second rests
Loving the wide grip on squats - forces one to actively keep one's back tight, a la SGDLs. Any releasing it gets ugly quick.
Pissed about Press. Intentionally cut off 60x5 (did 8 last time) thinking I'd get another rep or two at higher end. Instead, 70 felt like shit, and I knew the 73.75 wasn't gonna go before I unracked it (died halfway up). Need to go back to training heavier and also try higher frequency. Thinking maybe Press and Squat at every session, something like:
A
Deadlift
Row
Press
Squat
Calf Raise
B
Press
Squat
Curl
Pushup
Calf Raises
Press 20, 40x10 60x5 70x1 73.75x0 70x1 65x2 50x7x2
Zercher Squat 35, 40, 45x10
Squat 97.5, 100x10
Pushups w/ handles/two plates/real pause x6, x3, x4, x3, x4 thirty second rests
Calf Raises w/no touch/three count 5x10x3 thirty second rests
Loving the wide grip on squats - forces one to actively keep one's back tight, a la SGDLs. Any releasing it gets ugly quick.
Pissed about Press. Intentionally cut off 60x5 (did 8 last time) thinking I'd get another rep or two at higher end. Instead, 70 felt like shit, and I knew the 73.75 wasn't gonna go before I unracked it (died halfway up). Need to go back to training heavier and also try higher frequency. Thinking maybe Press and Squat at every session, something like:
A
Deadlift
Row
Press
Squat
Calf Raise
B
Press
Squat
Curl
Pushup
Calf Raises
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DanCR
- Registered User
- Posts: 3646
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
July 11, 2020
Deadlift 70, 90, 110, 130x3 145x2 157.5x1x5
Row off rack 75x3, x2x2, 1, x2 70x2
Curl 35x6, x5, x4, x3x2
Calf Raises no touch/three count 7.5x7, x8, x10
Squat 95x11 102.5x11
One min rests on DL worksets and Curls. Thirty sec rests on Rows and Calf Raises.
The wide grip on Squats (point on ring) feels incredible. I could have gone well beyond the 11 reps that I did. EDIT: of course, because it was the wrong fucking weight. Looked at wrong prior entry in choosing it. Went back and got the 102.5x11, wherein I def had another two or so reps, but not much more. Was an interesting set in terms of trying to drop hips straight down and letting that dictate how far forward my knees went, versus actively thinking about my knees.
DL reaching limit, though. Last two singles were real touch/lost upper back tightness.
Deadlift 70, 90, 110, 130x3 145x2 157.5x1x5
Row off rack 75x3, x2x2, 1, x2 70x2
Curl 35x6, x5, x4, x3x2
Calf Raises no touch/three count 7.5x7, x8, x10
Squat 95x11 102.5x11
One min rests on DL worksets and Curls. Thirty sec rests on Rows and Calf Raises.
The wide grip on Squats (point on ring) feels incredible. I could have gone well beyond the 11 reps that I did. EDIT: of course, because it was the wrong fucking weight. Looked at wrong prior entry in choosing it. Went back and got the 102.5x11, wherein I def had another two or so reps, but not much more. Was an interesting set in terms of trying to drop hips straight down and letting that dictate how far forward my knees went, versus actively thinking about my knees.
DL reaching limit, though. Last two singles were real touch/lost upper back tightness.